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shaun_kelly1993 | 2016 Log - Last year as a junior | 18-01-2016 @ 09:54 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Starting this new log now, to document my training and diet for the year of 2016, mainly for myself to help keep track of my progress. Training starts tonight and this years aims are: Squat: 285kg (Current max at 120 = 265) Bench: 180kg (Current max at 120 = 165) Deadlift:320kg (Curent max at 120 = 305) Total: 780kg (unequipped) You never know, i might find an extra 20kg in there for the coveted 800kg Additional goals: Strict OHP: 140kg (current max = 130) Power clean: 140kg (current = 125kg) Power Snatch: 120kg (current max = 110kg) 100m sprint: 13 seconds (current time = 13.5 seconds @ 120kg) Those additional goals are just for a bit of fun, as long as the main 3 happen, im not fussed but it'll be nice to see im progressing elsewhere also. | ||

shaun_kelly1993 | 18/01/2016 | 19-01-2016 @ 10:04 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 28.01.2016 @ 12:51 PM by shaun_kelly1993 Squat: bar/50 x 10r 70/120 x 5r 130/140 x 3r 4 x 155 x 8r Spoto Press: bar/50 x 10r 70/100 x 5r 4 x 105 x 8r (3 sec pause) 2" Deficit Deadlift: 70/120 x 5r 150/160 x 3r 4 x 170 x 6r (with 2 second hold at top of each rep) Leg ext: 12r x 30, 10r x 40, 8r x 50, 6r x 60, 8r x 45, 10r x 35, 12r x 25 (non stop on way down) Weighted sit ups: 25r x 10kg, 20r x 15kg, 15r x 20kg, 12r x 25kg, 20r x 10kg, 30r x 5kg Easy session to start the first phase of 4 leading into the YNE Seniors on the 28th May | ||

shaun_kelly1993 | 19/01/2016 - Oly Lifting | 20-01-2016 @ 13:22 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 20.01.2016 @ 13:22 PM by shaun_kelly1993 Power cleans: 5 x 50/60/70/80/80/80/100/110Jerk From 1 Clean: 8 x 5r x 100, 1 x 1 x 110 Push Press: 3 x 5r x 100 Snatch Grip High Pulls: 3 x 5r x 110 | ||

shaun_kelly1993 | 20/01/2016 | 21-01-2016 @ 08:57 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/120 x 5r 140/150 x 3r 5 x 165 x 6r Bench Press: 50/70 x 8r 90/110 x 5r 120 x 3r 3 x 125 x 4r 1 x 125 x 12r Paused sumo Dl: 70/120 x 5r 3 x 150 x 8r Incline Bp: 12 x 60, 10 x 80, 8 x 100, 6 x 105, 8 x 100, 10 x 80, 12 x 60 Pec Dec: 12/10/8/6/8/10/12reps Weighted sit ups (decline): 20 x bw, 12 x 10kg, 10 x 20kg x 2sets, 12 x 10kg, 25 x bw | ||

shaun_kelly1993 | 22/01/2016 | 25-01-2016 @ 13:09 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/120 x 5r 150/160 x 3r 3 x 175kg x 4r 1 x 175kg x 16r High Bar squat (Paused) 4 x 120kg x 4r Bench Press: 50/70 x 5r 90/100 x 3r 5 x 110 x 6r Deadlift: 120/150/170 x 5r 5 x 190 x 4r SLDL: 10r x 100/120/140 Weighted sit ups: 3 x 12r | ||

shaun_kelly1993 | 22/01/2016 | 25-01-2016 @ 13:09 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/120 x 5r 150/160 x 3r 3 x 175kg x 4r 1 x 175kg x 16r High Bar squat (Paused) 4 x 120kg x 4r Bench Press: 50/70 x 5r 90/100 x 3r 5 x 110 x 6r Deadlift: 120/150/170 x 5r 5 x 190 x 4r SLDL: 10r x 100/120/140 Weighted sit ups: 3 x 12r | ||

shaun_kelly1993 | 23/01/2016 | 25-01-2016 @ 13:11 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Front squats: 50/70 x 10r 3 x 100 x 6r Started at 7am so done light fronts to wake up! Strict press: 40/60 x 10r 70/80 x 8r 4 x 90 x 4r 80 x 8r, 70 x 10r, 60 x 12r, 40 x 12r Wide grip Bp: 4 x 90 x 8r (extended pause & legs flat) Close grip Bp: 4 x 8r x 90 (same protocol as wide's) Shoulder work | ||

shaun_kelly1993 | 24/01/2016 | 25-01-2016 @ 13:13 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Chins: 4 x bw x 5r 3 x assisted x 12r Bent over row: 70 x 12, 100 x 10, 110 x 8, 120 x 2 x 6r, 110 x 8, 100 x 10, 70 x 12 Then loads of machine crap for me back | ||

shaun_kelly1993 | 25/01/2016 | 26-01-2016 @ 09:51 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70 x 5/3r 120 x 3r 150 x 1r 4 x 175 x 8r Spoto Press: 70 x 5r 100 x 3r4 x 115 x 8r Deadlift (3" Deficit): 120/150 x 5r 170 x 4r 4 x 190 x 6r Leg extensions: 12/10/8/8/6/8/8/10/12 (rep range) Leg curls: Same protocol as Extensions Weighted sit ups: 4 x 25reps | ||

shaun_kelly1993 | 26/01/2016 | 27-01-2016 @ 09:53 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Power cleans: 50/70/80/90 x 5r 3 x 100 x 5r Jerk from clean (1 clean & 5 jerks) 3s x 5r x 105kg Push Press: 5 x 105 x 5r High Pulls: 3 x 120 x 5r | ||

shaun_kelly1993 | 27/01/2016 | 28-01-2016 @ 12:50 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/120 x 5r 150/170 x 3r 5 x 185 x 6r Bench Press: 70/120 x 5r 3 x 130 x 4r 1 x 130 x 7r Paused Sumo deads: (very tight lat so fropped reps to 5's) 100/120/150/160/160/160 x 5r with 3 sec pause at the knees) Incline Bp: 60 x 12r 80 x 10r 100 x 8r 110 x 6r 120 x 4r Then back down with the same reps. Fly's: 10's x 12r 18's x 10r 22's x 8r then back down Pec dec: 12/10/8/6/8/10/12 pyramid Weighted sit up's: 4s x 20r on : 10kg/15kg/20kg/25kg | ||

shaun_kelly1993 | 29/01/2016 | 01-02-2016 @ 10:59 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Sq: 70/120/150/170/180 x 5r 3 x 195 x 4r 1 x 195 x 10r High bar pause sq: 60/100/120 x 5r 4 x 140 x 4r Bench: 50/70/90/105 x 10r 5 x 115 x 6r Deadlift: 70/120/150/170/200 x 5r 5 x 210 x 4r Weighted Sit ups: 4 x 25r x 25kg | ||

shaun_kelly1993 | 30/01/2016 | 01-02-2016 @ 11:03 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Front sq: 3 x 6r x 120kg OHP: 3 x 90 x 5r Wide grip Bp: 3 x 100 x 8r Close grip Bp: 3 x 100 x 8r Shoulder work | ||

shaun_kelly1993 | 01/02/2016 | 02-02-2016 @ 09:36 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70 x 5r 120 x 2r 170 x 1r 4 x 191 x 8r Spoto Press: 70 x 8r 100 x 3r 4 x 125 x 8r Leg Ext: pyramid: 12/10/8/6/10/12reps Decided to skip deficits and make use of having a sports therapist training in Gateshead powerlifting club now, paid him a tenner to sort my back out, turns out i've got a ridiculously tight and knotted traps all the way down to the starting point of my lats, had that worked on for an hour and am in bits today, hopefully that and continuous sessions of that every other week will keep me fit though as squats especially are feeling very easy. Also thinking of making a return to the super's, f**k that cutting s**t. | ||

shaun_kelly1993 | 03/02/2016 | 04-02-2016 @ 08:55 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 70/120 x 5r 150/170 x 3r 190 x 2r 5s x 200 x 6r Back went ballistic so couldn't bench Went and done some leg ext: 12/10/8/8/8/6/10/12 rep pyramid as a bit of a f**k you to my back Sit up's (machine): 4s x 25reps (10 sec rest) Then spent a half hour in a foam rolling class to try and untie me knots again, decided that was s**t and just took a load of diclofenac and codeine and fell asleep in the bath listening to stairway to heaven, it was the right choice. | ||