REGISTER AN ACCOUNT
Who's Online - 0 members and 90 guests
Powerlifting Advertising. Strongman Advertising.

A journal of non-negligible strength gains

Users viewing topic: & 1 Guest

12345678910 ... ... 7576777879808182838485

macrothIconA journal of non-negligible strength gains06-01-2014 @ 15:34 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
I'm starting a new journal with a slightly less depreciative title and some challenging goals for 2014. I hit some PB's and milestones in 2013 but progress has been too slow for my liking. I'm not getting any younger, so if I'm serious about getting stronger I need to be more dedicated.

Goals for this year:

Squat 227.5 (+27.5kg while switching from low bar "3 whites" to high bar ATG)
Deadlift 300 (+40kg)
Press bodyweight (+10kg at least, depending on bw)
Clean 140 (+19kg, power or full)
Snatch bodyweight (+15kg at least, depending on bw)
Log 120 (+25kg)
Axle 120 (+20kg)
500m row 1:17.x (-0.8s at least)


First workout of 2014 was last Thursday, 1/2:

* Squat (beltless)
...
127.5 3x5

* Bench
...
87.5 3x5

* DL (beltless)
...
175x5

* 1-arm DB rows

10x47kg followed immediately by 10x35kg+FatGripz, left arm then right arm, x3 sets

* A bit of hanging from the pull-up bar, 2 hands and 1 hand.


Friday through Sunday were spent driving home across France, unpacking, cleaning the appartment, taking care of the kids...



Second workout of the year today at lunch:

* Squat
...
130 3x5 (belt) These didn't feel too bad, but my hips were rising early on some reps.

* Press
...
62.5 3x5

* Power clean
...
97.5 5x3 I'll post a video later. High receiving position and feet shooting out to the sides on some reps.
macrothIcon...07-01-2014 @ 09:15 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Video of yesterday's power cleans.

macrothIcon...07-01-2014 @ 15:20 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Post Edited: 07.01.2014 @ 15:21 PM by macroth
Squat 132.5 3x5
Bench 90 3x5
DL 180 1x5


Last set of squats:
EllD90Icon...07-01-2014 @ 15:54 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Ewen, good to see the lifting back!

With regards to rowing, how do you think I can introduce it, to be effective with weight loss?
macrothIcon...10-01-2014 @ 10:47 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
EllD90 said:Ewen, good to see the lifting back!


So am I!


With regards to rowing, how do you think I can introduce it, to be effective with weight loss?


Abs in the kitchen and whatnot, but there's two main ways you can use rowing, I think.

You could do longer, slow sessions on off days as active recovery, just to burn some cals. If this gets boring, you can either mix in some other type of cardio, like you've been doing, or split the session in smaller pieces with a few minutes rest in between (2x15', 2x20', 3x10', etc. instead of one steady 30-40' piece).

Or you can use the erg for conditioning, with fat loss as a bonus, mainly using interval sessions: 10x1' on/1' off, 10x250m/1'rest, 6x500m/1' rest, 8x500m/3:30 rest, 8x20s on/10s off ("Tabata" intervals), 15x30s on/30s off... I would hazard that this might be more effective over time, but you'll probably have to be a bit more careful about recovery for your next leg workout.
macrothIcon...10-01-2014 @ 10:48 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Yesterday's training:

Squats 135 3x5
Press 65 3x5
Power clean 100 5x3


macrothIcon...13-01-2014 @ 09:26 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Sunday: 10k erg 36:28
macrothIcon...13-01-2014 @ 14:25 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Squat 137.5 3x5
BP 92.5 3x5
DL 185 1x5
macrothIcon...15-01-2014 @ 14:59 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Squat 140 3x5

Press 67.5 x4,5,4 Time to microload (already). Roll-Eyes I'll try 68kg next time, and +1kg/session thereafter. If I worked on my thoracic/shoulder mobility it would solve a few problems as well.

Power clean 102.5 5x3
macrothIcon...20-01-2014 @ 09:38 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Friday:
Just barely time for some squats. Did 144kg 3x5 instead of 142 Roll-Eyes

Sunday: 45 minutes of cross-country skiing in the f**king rain.
macrothIcon...20-01-2014 @ 14:16 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Today at lunch:

I did the session that was planned for last Friday. You may notice that I've decided to preemptively slow down the linear progression on the squats and bench (+2kg/session) to go along with the +1kg/session for the press. DL stays the same for now because they're still comfortable (+5kg/session)

Squats 142 3x5
BP 96 3x5 This is actually +3.5 compared to last time, but they weren't too hard, so hopefully +2kg from here on will work for a few weeks.
DL 190 1x5
macrothIcon...20-01-2014 @ 14:38 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Wednesday's squats

macrothIcon...20-01-2014 @ 14:42 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
And power cleans. f**king wide landing. Roll-Eyes

macrothIcon...22-01-2014 @ 16:39 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Squats 144 3x5

Press 68 x5,4,4 s**t. Video evidence below. Switching to 5 sets of 3 next time.

Power clean 104 5x3 Trying to fix my wide landing. No success yet.


Any advice on any of those lifts is welcome.

macrothIcon...25-01-2014 @ 13:34 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3276 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Post Edited: 25.01.2014 @ 13:41 PM by macroth
Friday:

Squat 146 3x5 Felt like my hips rose too early on some reps. Need to keep my upper back tighter.

Bench 98 3x5 I know f**k all about benching, but these don't look/feel too bad.

DL 195 1x5 Still comfortable.


Today:

Axle clean and jerk 65kg, 85kg - Working on my continental clean technique. When I catch the bar too low I can't get any sort of shelf; when I catch it higher it really crushes my ribs. Guess I need to get used to the pain?

Drag and carry medley:

Sandbag carry (80kg) + sled pull (60-100kg) + farmer's walk (65kg) in various orders over 50m, 4 rounds. Sandbag was the hardest. Legs = thrashed.

Some lifts from Friday:

12345678910 ... ... 7576777879808182838485

© Sugden Barbell 2021 - Mobile Version - Privacy - Terms & Conditions - Website by Devto