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2016 Log - Last year as a junior

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shaun_kelly1993Icon2016 Log - Last year as a junior18-01-2016 @ 09:54 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon18/01/201619-01-2016 @ 10:04 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon19/01/2016 - Oly Lifting20-01-2016 @ 13:22 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Post Edited: 20.01.2016 @ 13:22 PM by shaun_kelly1993
Power cleans: 5 x 50/60/70/80/80/80/100/110

Jerk 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_kelly1993Icon20/01/201621-01-2016 @ 08:57 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon22/01/201625-01-2016 @ 13:09 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon22/01/201625-01-2016 @ 13:09 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon23/01/201625-01-2016 @ 13:11 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon24/01/201625-01-2016 @ 13:13 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon25/01/201626-01-2016 @ 09:51 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon26/01/201627-01-2016 @ 09:53 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon27/01/201628-01-2016 @ 12:50 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon29/01/201601-02-2016 @ 10:59 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon30/01/201601-02-2016 @ 11:03 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon01/02/201602-02-2016 @ 09:36 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon03/02/201604-02-2016 @ 08:55 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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.

12

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