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shortandmighty		...	20-01-2015 @ 18:52
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	19/1/15 Front squat 60x10 80x6 100x6 120x4 140x2 Log p/press (3 second eccentric) 85x4 90x4 95x3 100x3 105x2 Strict log (2 sec. Pause, 5 sec. Eccentric) 85x1 90x1,1,1,1,1,1,1 All reps ftoh on the minute. First overhead session of the new routine. The slow descent makes a big difference. The 90 was still easy enough.
shortandmighty		...	21-01-2015 @ 19:34
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	20/1/15 Back was mega tight and sore still. Squats to olympic depth (4 second descent) 70x10 120x8 160x6 x8 sets, should have been 10 but back was so sore I had to stop. Kneeling leg curl 6 x10 sets. That was more than enough. Could barely stand up let alone walk. Probably overdid things on Sundays deadlifts.
shortandmighty		...	22-01-2015 @ 22:05
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	22/1/15 Push press 60x8 80x6 100x4 105 x1 x4 sets. 10 seconds descent, going up was easy but coming down slowly was really hard and has highlighted a weakness 105x3 x4 sets, easy enough. Dumbell 25x5 l and r 35x5 l and r 45x5 l and r 50x5 x3 sets l and r Felt weird trying with right arm, strength was there but kept losing the line through lack of practice with decent weight. Left arm was easy. Weights were a little conservative on push press triples but it gives me a starting point.
shortandmighty		Death by log cleans	26-01-2015 @ 21:52
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	26/1/15 Been ill all weekend so not in top shape today but I need to keep training. Front squats 50x10 90x6 110x6 130x3 150x2 Log squat cleans 85x3 95x3 105x3 115x2 125x2 100x5 100x5 Log power cleans 85x3 finding technique 95x1 x6 60 secs rest between reps. My cleans need a bit of work, I'm not getting enough hip drive in, especially on the power cleans but it will come back.
shortandmighty		...	28-01-2015 @ 18:49
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Post Edited: 30.01.2015 @ 17:40 PM by shortandmighty 27/1/15 Squats, high bar narrow grip 70x10 120x6 160x5 160x5 160x5 160x5 160x5 160x5 160x5 170x5 Kneeling leg curl 8 sets x 5 reps Weights were a bit conservative and light. 160 was easy, but I will start ramping the weight up next week.
shortandmighty		...	30-01-2015 @ 17:43
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	29/1/15 Push press 20x10 60x6 80x6 100x3 112.5 x1 10 second eccentric 107.5x1 10 seconds eccentric 107.5x1 10 seconds eccentric 107.5 x3 107.5 x3 107.5 x3 Dumbell (60 seconds rest between sets) Both arms, right arm first 25x5 35x5 45x5 55x5 all reps ftoh.
shortandmighty		...	31-01-2015 @ 15:02
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	30/1/15 Snatch grip deadlift 50x10 90x10 140x6 180x3 200x2 180x5 180x5 Farmers pick up 9" 60,100,120,130 Farmers 110kg 10m x4 10m x4 10m x4 Tyre flip x4 x6 x8 Still a bit conservative on the weights for the deadlift, 200's were easy enough the 180's were a little too easy.
shortandmighty		...	01-02-2015 @ 16:24
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	1/2/15 Viking press 45x10 65x6 85x6 105x6 130x2 almost 3 but couldn't lock it out 105x10 105x12 105x8 Deadlift frame (standard height) 125x10 165x5 205x5 235x3 255x2 225x4 back cramped, had to stop Dumbell 30x5 each arm 40x5 each 50x3 right x5 left 60x1 each, not really feeling it. Stones 90x3 100x3 110x3 130x1 150x stone too dusty, tacky no use 130x3
shortandmighty		...	02-02-2015 @ 23:14
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	2/2/15 Front squat 70x20 110x6 130x3 150x1 5 sec. eccentric, 5 sec. paused Log 85x5 95x3 100x3 107.5 x2 95x5 95x5 95x5 95x5 Log push press on the minute reps 100x1 x3 95x1 x5 Not feeling right tonight, think arms and shoulders are tired from yesterday. I planned to do the top set of doubles at 110 but no chance.
Benvie		...	02-02-2015 @ 23:21
embarrasingly poor bench Member 2684, 4043 posts SQ 240, BP 135, DL 275 650.0 kgs @ 103kgs UnEq	Still not a bad session by any manner of means dave, especially if you weren't feeling at your best. Out of interest what is the reasoning behind doing slow eccentric stuff on some reps?
shortandmighty		...	03-02-2015 @ 19:15
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Thanks Neil. Slow eccentric training generates more tension in the muscle, creating an increased muscle stimulus. http://www.poliquingroup.com/ArticlesMultimedia/Articles/Artic... Full explanation there.
shortandmighty		...	03-02-2015 @ 20:55
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	3/2/15 Squats p/l style 1 1/4 reps 70x10 120x6 160x6 190x3 x10 sets Standing leg curls 6X 10 sets Squatting is on the up again with very little pain. 190 felt easy, could have gone heavier but its a start point. Also muscle endurance is improving.
shortandmighty		...	08-02-2015 @ 16:03
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Sunday 8/2/15 Viking press 10x25 strict 10x45 strict 8x65 strict 6x85 strict 6x105 3x135 pb 10x110 8x110 10x110 Frame deadlift 125x10 165x10 205x6 245x6 285x1 305x3 pb 230x10 230x10 Monster dumbell 30x5 40x5 50x5 60x4 60x2 Stones To 130 tackyless Tried with tacky but usual dirty dusty stone problem, no grip.
ironcolin		...	08-02-2015 @ 16:51
Member 2552, 848 posts SQ 190, BP 160, DL 220 570.0 kgs @ 90kgs UnEq	Looking good for the Scottish in March
shortandmighty		...	08-02-2015 @ 17:16
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Thanks Colin, I'm feeling pretty good at the minute too. Just need to watch the weight and time things right.

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