A little less weak and a little more useful.....A lifting odyssey

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Spiderdan		...	21-05-2012 @ 07:52
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Monday - Fat Bar CGBP - 107 for 1 then 82kg 5,5,8 - underestimated myself here. Had at least 10kg more in the bench, will get the weight right next time. 1 arm strict DB press (25kg DB) and 1 arm DB rows (100reps @45kg each arm) Pullovers to finish. Tuesday - Semi Sumo double over grip Deadlift 5 triples @ 165kg. Grip a little dead from yesterday but got the reps in. 5 x 10 @ 105kg safety bar box squats....tough. Finshed with some GHR. Thursday - Swiss Bar strict press 80.5kg x 1 then 4 triples and one set of 4 @ 70.5kg comfortable and good weight selection. Ego Pulls (rack pulls just above knee) Beltless /w straps 240kg x 3, 260kg x 1 then 220kg x 10...fun! Arm over arm pulls alternated with push downs. Finshed up up with pull overs. Friday - Bottom up squat. Somewhere around 15 singles between 130-140 (mostly 135 and above though) didnt set up from the bottom this week but lowered into the chains, paused for 2-3 seconds, then went up. Assistance - not much, need a beter plan for assistance work. Saturday - Popped up to do some tire flipping, 45mins or so with the big tire lots of singles - pretty bruised and battered after this.
Spiderdan		...	28-05-2012 @ 08:12
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Monday Fat bar CGBP 109.5kg x 1 then 92kg x 4 triples and 1 x 4. More in the tank. CG swiss bar incline alternated with cambered bar rows for assistance followed by some pullovers. Tuesday Deadlift 11 x xsingles at 175kg (had to use straps after 4th rep. then ramped it up 180,185,190,190. 5x10 safety squat bar squats @ 110kg and split squats for assistance. Wednesday Swiss bar overhead 83kg x 1, 75kg x 11 singles, 78kg x 4 singles. Left shoulder tight, strength was there but form looked horrible on that side, extra shoulder rehab work needed. Pull downs, rope climbs, rope arm over arm, push downs and pull overs for assistance. Friday - went to squat tweaked something at my glute/tie in doing a body weight squat. Nothing serious but lower body work was out today. Saturday - Fat bar CGBP - up to 112kg then 10 singles at 99.5kg then 102kg and finally 4 singles @ 104.5k. All solid reps, feel I have somewhere around 120kg in me. Weighted chins 1x BW+47kg then 7x BW+25.5kg. Pull downs and push downs for 5 x 10 and finally some pull overs.
Spiderdan		[B]Week[/B] - 28/05 to 02/06	02-06-2012 @ 13:21
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Monday Bit of a non session really, squatted to 170 then did 125 x 12 - felt really loose but as Id been out for a week, not very explosive. Did some rack pulls and shrugs for assistance. Tuesday Joined in with a group on a max effort upper session - benched to 130kg with a reverse band for a single, did 125kg for a double. Crap tonne of assistance to go with it. Lots of back work and shoulder/tricep work but mostly in the high 15+ rep ranges. did 30 rep DB row with 50.5kg db which was alright wednesday Trap bar deadlift. Did 230kg then 240kg for a single each then 200kg x 5,5,7 brutal. Used the higher handle trap bar so was a litle easier but 25kg more than I've ever had on a trap bar lift. Did some sled work to finish up Thursday Benching again, this time just regular with a fat bar. Worked up to 112kg for a single then 92kg x 5,5,6 plenty more in the tank too. rowed a 55.5kg DB for 30 reps /w straps and did a little more back work to finish up. Friday Squats again. Worked up to an easy 160kg then did 15 singles @ 150kg with 45seconds rest - no doubt in any of them and felt strong thorugh out. Saturday One final session before a week off. Benched again. Hit 112kg again for a single (was easy but not necessarily explosive) and then went for 97kg x 4 triples and finished off with a set of 4 with 1-2 left in me. Rows, pull downs and pullovers just to finish up. Overall Fairly alright week. Given me some basis for what to expect when I come back from a break.
Spiderdan		...	16-06-2012 @ 13:00
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week - 03/06 - 10/06 Not much to write really as I had most of the week off with being away Sunday Did 100 pull ups (all double over) in a hour, was comfortable. Monday - Thursday Fair amount of walking but not much else. Too quiet for my liking - resting made me feel terrible! Friday Got back home about 3.00pm having driven back from Sheffield....decided gym wasnt on the cards so did 100 pull ups in an hour (20 sets of 5) no probs at all. Saturday Squat - 150kg x 2 singles then 135kg x 3 x 5 - Light weights felt heavy but by the time I got to the last set it was pretty easy. Bench - 107kg x 2 singles then 94.5kg x 5 - Shoulders felt a little ropey, no doubt in any of it but not feeling super strong. Trap Dead - 222kg x 1 then 187kg x 10 - Felt sick (belt may have been a little tight) had another 2-3 in me as it was 5 if my abs werent destroyed. Prowler - +40kg x 35m x 10 rounds - 60-90 secs rest (wendler prowler "easy") sucked a*s did not feel great afterwards. Did an aerials workshop in the afternoon and then more aerials practice and freestyle - was knackered afterwards - couldnt get to sleep though! Sunday Nadda - just some movement and an hour walk. Overall Time off sucks, makes me feel rubbish. My conditioning is not great at the moment, so prowler is coming back
Spiderdan		...	16-06-2012 @ 13:15
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week - 11/06 - 16/06 Monday Squat - up 160kg x 1 then 130kg x 3 - Heavy on the back but really easy to squat Swiss Overhead press -78kg x 1 then 66kg x 5 - elbow still not tracking right, gonna move to incline pressing till its sorted. Dead - 200kg x 1 then 160kg x 3 x 5 - Went back to conventional with a belt - super fast and easy not going to make it a staple though. Krocs - 60.5kg DB x 15 each side - not great bit tired by this point. Tuesday Wendler Prowler workout HARD - not too tough on the lungs but legs jellified. Split squats and pullovers to stretch out. Wednesday Bench - 1095.kg x 1 then 94.5kg 5,5,6 - strength there but not very fast. Rope pull downs - up to +55kg for 3 sets - cannt load it too much more as it takes me off the ground. pullups and push downs to finish. Thursday Squat 160kg x 2 singles then 145kg 5 x 3 - solid and comfortable. reverse hypers and ab wheel to finish. Friday Nadda - Dance performance in Oxford - it went pretty well. Saturday Squat - up to 160kg x 2 singles - cut first one high like a tard so went extra deep on the second Bench - upto 112kg x 1 then 99.5kg x 5 x 3 - no failure but pretty tough (lack of sleep last night probably something to do with it) Trap bar - upto 240kg x 1 then 190kg x 12 - destroyed hands but pretty good. Wendler Prowler MEDIUM - horrible but got it done. Overall Learnt I can probably do about 3 workouts before I need some carbs (3rd one isnt amazing) dont want to backload everynight as that got me a bit bloated. Probably will aim to backload every other workout and see how that does me. Lower back a little tired by the end of the week, so just pull ups tomorrow and then no heavy spinal loading on monday.
Spiderdan		...	25-06-2012 @ 10:07
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week - 17/06 - 24/06 Sunday - 100 pull ups - little discomfort in left shoulder but subsided later on. Monday Incline Swiss press - 93kg for a single then 75.5kg 4 x 3 then a set of 5 - bit easy need to up the weight. Lat Pull downs and then upper sled pulls and pushes Went to gymnastics afterwards - Picking this up twice a week was tough but fun! Tuesday Squat - 155kg x 15 singles on the minute. - pretty good although lower back was hammered at gymnastics so I was real careful. Wednesday Sumo dead - 170kg x 5 x 3 - Was being careful with the lower back again allow got through it comfortably. Rows as assisatnce and then Wendler easy Prowler workout (2 plates x 10 x 40yrds) Thursday Off / gave blood and then went dancing. Friday Bench - Upto 114.5kg then 10 singles at 104.5kg, 105kg x 2 singles, 107.5kg x 3 singles then 90kg x 7 Cable D handle rows and pull overs to finish. Went to gymnastics later on as well. Saturday Deadlift - up to 180kg x 1 - glutes mega fried from gymnastics this was the best I could manage today. Rack pulled 260kg x 1 from just above knees and then did 200kg x 15. Did some power shrugs too Krocs - 60kg x 17 (each arm) Prowler medium workout - destroyed me. Sunday 4 hr hike on my own with hill sprints, tree climbing and playing with some rather large bits of tree, knackered me but was great fun.
Spiderdan		...	01-07-2012 @ 14:15
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	25/06 - 01/07 Monday Safety bar box squats (parallel) up to 155kg x 2 singles then 135kg 3 x 3. Swiss bar incline lots of singles between 83 and 88kg (final one 90.5kg) - good squatting, pressing a bit meh but got what I wanted to do in. Tuesday Coan deadlift 13 singles at 180kg then 185kg and finally 190kg. Not that speed but solid and good leg work. FInished up with some reverse hypers and then went to gymnastics that evening. Wednesday Upper Back work, cheat bent over rows 100kg x 10 then did some lat pulll downs, meadows rows and a shoulder mobility circuit to finish. Thursday Off day but went dancing. Friday Squat - did some super max walk outs at 180kg and 200kg then squatted 160kg for a comfortable single then did 140kg 5x 5 all great reps. Did 100 pull ups at home. Saturday Bench - Went up to 117kg for a single then 3 x 5 at 97kg followed by 82kg x 10. Awsome pressing and shoulders felt great....might be the light klokov presses that ive been doing. Hit up the farmers managed 100kg per hand for 2 x 30m without drops. Tried 120kg / hand but took ages to do 2 x30m, 4 drops on each I think. Finished up with 100kg / hand for another 2 x 30m with one drop on each. Klokovs and pull overs to finish. Sunday Super Grok workout again. Much drier this week so lots of climbing, sprinting and managed to press the log I struggled with last week, also managed some fingels fingers type work as well. Legs and hips destroyed. Overall Solid week of work, keeping it simple and enjoting it more because of that. Going to do klokovs frequently to see if I can resolve the minor shoulder issue, they certainly helped this week!
Spiderdan		...	09-07-2012 @ 08:02
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week - 02/07-07/07 Monday Went to Osteo about my shoulder, gave me a couple of bits to work on. Went to Gymnastics that eveningand with th eadjustments he made I did my best set of handstands yet. Tuesday Squats - up to 150kg x 2 singles and 160kg x 1 single - All comfortable Semi Sumo Deads - 165kg 5x5 with straps - Solid reps, all glutes and hams. Wednesday Swiss bar incline - up to 90.5kg then 75.5kg 5,5,5,4,5 - 4th set was wrong from the start, could have muscled but chose not to, shoulders not amazing. Meadows Rows - +40kg 8,each arm(no straps) the +60kg 9 each arm (with straps) +45kg 16 each arm(with straps) Wendler Prowler HARD - no stops this time grinded out the 6 plate pushes. Thursday Squat - 150kgx 1,1 160kg x 1, 165kg x 1. 150kg x 8 x 3 - 165kg quick and solid. Tired by the end of the 150s though! Friday Gymnasttics - Started work on my Plance and front lever, need to spend a couple of months with the basics. Saturday Decline bench - 120kg x 1 then 102.5kg x 8 x 3 solid chest activation, hopefully will carry over when I go to flat bench in the week. Knee height Rack Pulls - 180kg x 5, 220kg x 3, 260kg x 1, 200kg x 20 - Brutal, belt a little tight and felt sick had to slack it off half way through. Unilateral Machine Row - 3 x failure with 70kg per arm - tough but solid finish. Sunday home workout with pull ups, front lever practice, BB Squats, presses, rows, GMs finishing with 3 sprints on the exercise bike. 4 hours dance practice in afternoon. Overall Good week got pretty much everything I wanted, lets keep it rolling.
Spiderdan		...	16-07-2012 @ 08:03
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week 09/07-15/07 Monday cambered bar box squats up to 140kg x 3 singles. Bar was uncomfortable but went pretty well. Semi sumo deads - 175kg x 8 triple with straps solid work, got good contraction from the hamstrings Went to gymnastics later on, carrying on with front lever and planche work. Tuesday OFF - went to the olympic torch ceremony so no time to do anything. Wednesday Went to osteopath got some new bits to do. Safety bar box squat up to 165kg x 1 then 145kg 3,3 Gymnastic work Wendler Prowler easy workout - comfortable, think i must be getting fitter! Thursday Swiss incline - up to 94.5kg then 80.5kg x 8 triples - tweaked my lower back slightly some how but it had recovered te next day. Dead stop, pause at top trap bar rows. 75kg x 50 reps over 8 sets with very short rest. Danced later on. Friday No Training as we went to get some dance practice in ahead of the comp. Saturday Dance competition came 5th out of 15 in the advance category. I know we can dance better and should have done, worried too much about tricks. Sunday 4 hour super grok, tired to start with but got going fine, wood was damp so made picking up and climbing tougher but did manage to find some stuff. Overall Less gym stuff this week but not to worry back on it tonight.
Spiderdan		...	23-07-2012 @ 08:08
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week 16/07 - 22/07 Monday Squats - 160kg x 15 singles - great mobility, crappy stopping power 10 days since last free squat is probably the reason, need to do it more frequently. Gymnastics - Got some straight arm frog stands and single leg front levers so going well. hand stands progressing too. Tuesday PT session learning the Turkish Get up. Mananged to get to a 32kg KB on each arm, not super pretty though. Wendler prowler conditiong- easy (10 x 30m x +40kg) - Really quite comfortable now, conditioning definitely improving. Wednesday Bench up to 112kg, then 102kg x 2 triples then 107kg x 15 singles. Felt a bit rubbish but plugged away, like the squats, great shoulder movement but poor stopping power - once again over a week since last doing it. Block pulls below knee - Upto 220kg then 200kg x 3 for 10 rounds on the minute - Super horrible, fried after this. Thursday TGU work and 100 pull ups. Friday Squats - up to 165kg x 1 - felt good. Semi sumo Deads - 185kg - 15 singles - little bit stiff legged but all the tension in the right place. Gymnastics later on front levers hard after deads probably wont do that again. Saturday Swiss bar incline - 85.5kg x 10 singles, 88kg x 5 singles - Shoulders a little tired but strength there. Conditioning work with the rugby guys: Backwards tire drag / arm over arm sled - 4 rounds - fairly easy 1 big tire flip, 3 small tire / 2 x 25m prowler - 4 rounds - disgusting Carry medley - comfortable sled sprints +40kg 50-60m - 5 rounds - raced and wasnt put to shame - happy. Sunday 1 hr walk 5hrs dance practice - getting close to the end of the choreography - gonna be a tough routine! Overall Need to train movements at least 2 times in 7 days to keep up stopping power. But lots of work this week with some good results
Spiderdan		...	30-07-2012 @ 08:14
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week 23/07 - 30/07 Monday Squat - to 170kg then 145kg x 5 x 5 - couple of ropey reps at thened but mostly solid Went to gymnastics later on. Tuesday Bench - meh dire session, strength down, warm ups solid but struggled at the top end Football bar rows - up 95kg x 4 then 75kg x 10 - felt good Prowler work - some medium work comfortable. Wednesday Safety bar Box Squat - up to 165kg (walked out) Deadlift conventional mixed, 200kg x 1, 210kg x 1, 220kg PB! probably 10kg more in the tank as well. Then 170kg 5 x 5. Thursday Bench Fat bar - 112kg then 99.5kg x 4. Dire session again on bench shoulders feeling weak. Football bar overhead - meh not greate either Went Dancing that night - had a good time there though! Friday Home workout - 100 pull ups, little basic barbell work. Saturday Squat - Narrow stance deep up to 150kg. Bit odd going that low but was okay. Tire Flips, 3,4,3,3,3 - Grip was tough but got it going. Turish get ups - managed the 32kg KB each side then 16kg using the step progression. Sunday Super grok sunday, about 4 hrs again, more climbing this week, got a bit wrecked on the sprints, logs now fairly comfortable, need to go heavier. Overall Shoulders whilst not sore are definitely feeling weak at the moment. Cant decide whether to deload or just make them adapt, maybe the gymnastic stuff is having an effect?
Spiderdan		...	06-08-2012 @ 08:00
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week 30/07 - 05/08 Monday Squat up to 170kgx 1 then 155kg x 5 x 3 - didnt feel awesome so called it early. Went to gymnastics later on, managed a straddle front lever for a couple of seconds or so - getting better! Tuesday Muscle Snatches - up to 80kg x 1, 85kg x F, 60kg x 3 x 5 - shoulders felt alright so happy here. Bent rows (from floor) - up to 110kg x 10 - bit hips involved but solid work Prowler x 30m - +2 plates x 2, +4plates x 2, +6plates x 2, +4plates x 2, +2 plates x 2 - not particularly brutal happy to get some work in. Wednesday Osteo session followed by: Home work out - 100 pull ups + bunch of other stuff. Thursday Bench PT session - Tried a competition style bench (big arch, wider grip, foot stuff etc.) got to 115kg x 1. Rep was easy but set up felt like hard work. Krocs + straps - 62kg x 12 each arm Single arm KB arnie - up to 20kg x 5 (each arm) - osteo recommended for my shoulder Waiter walk with 20kg kb for 50m / both arms. Went dancing later on. Friday Just gymnastics more improvements on straddle front lever. Saturday Squat - 170kg x 2 singles then 180kg x f - should have had this but lifted like a tard. Semi sumo deads - straps - 180kg x 8 triples. No probs at all. unilaterlal KB press - 24kg x 5 (each arm) Waiter walk with 24kg kb x 50 m each arm. Carry medley - same as last week rugby guys had it set up again. felt good. Was at home all afternoon so whilst watching olympics and doing cleaning I racked up 200 pull ups. Sunday Just 10 x 10 neutral grip pull ups in the morning - little tough on the first set but settled in. Overall No great records this week but a few highlights. lets keep it going.
Spiderdan		...	13-08-2012 @ 08:32
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Week 06/08-12/08 Monday Squat - up to 170kg x 1 single. Then tried out a new stance (closer, more toe out) up to 160kg x 3 singles. Back felt a little funny in this stance so sacked it off and did 110kg x 18. Had more in me but lost concentration on the 19th and practically fell over when I got to the bottom. Went to gymnastics later on. Tuesday Muscle Snatch - up to 82.5kg x 1 then 62.5kg 3 x 5 - moved grip in slightly to help with the press out. BTN press - 40kg x 3 x 8 - hard, tiny discomfort but not much. alternated with Meadows rows - +50kg x 10,9,8+4 (each arm) - more controlled good stretch KB press - up to 24kg x 5 each side then waiter walk for 50m with 1 stop both ways. Wednesday Squat - up to 170kg x 1 - more elbows under felt alright. Rack pulls below knee - up to 230kg x 1 then 200kg x 3 x 5 - such a difference than at knee height. Prowler + 2 plates x 10 x 30m - quite easy, probably need to add weight. Thursday Gym PT session on Bench - upto 117.5kg x 1 then 100kg x 2 x 3, 85kg x 8, 60kg x 13. 1.5kg PB so happy, he reckons I've got another 10kg in me, just cant quite nail it though. Shoulders knackered so called it there Went dancing later on. Friday My birthday - so nothing really just lots of walking in the sunshine. Saturday Squat - up to 170kg x 2 singles - best so far, felt solid. Deads - semi sumo /w straps - 190kg x 15 singles - little more lower back than Id like but hey ho. Front lever work. Sunday Exercise Bike sprints - 15 secs on 45 secs off x 10 rounds. Over 100 pull ups. Overall Happy to ramp up to 170kg 3 times this week and a good bench PB. Nothing amazing but happy enough.
Spiderdan		...	28-08-2012 @ 08:05
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Post Edited: 28.08.2012 @ 08:05 AM by Spiderdan Week 13/08-17/08 Monday Squats up to 165kg then - pretty dire, knees felt beaten up and had a very late night watching the olpympic closing, wasnt a great session Fronts for 100kg triples GHR 2 x 10 Gymnastics later on that night - that went pretty well. Tuesday Floor press, flat legs, pause at bottom - 105kg x 1 then 90kg x 5 triples then 65kg x 10 - destroyed my upper chest, liked it. Lever work alt with Football bar row - 5 rounds KB press to finish up Wednesday Safety bar box squat - up to 166kg (PB) then 136kg x 5 x 5 - pretty good, let the knees rest a little from the free squats. Safety bar GMs - 5 x 10 - light weight but good stretch in the hams, Prowler medium work out - 2 plates x2x30m, 4 plates x 6x30m - comfortable Thursday Bench - One lift a day progression up to 100kg x 5 - think thats a PB and might have had one grinder left in me. Cable row - 4 x 8 with 80kg with controlled form. Dancing later on. Friday Home work out, just squats, press ups, pulls ups ab wheel, going for decent stretch in the hips. Saturday Squat - One lift a day progression up to 155kg x 5, then 165kg x 1 then 110kg x 20 - solid work, squats felt great. GHRs and Arm bar stretches Lever work to finish. Sunday Off - went to canterbury for the day Overall Shakey start to the week but got some good PBs later on. Gonna run the OLAD progression on squats and bench, deads gonna stay the same because its working. Thinking of cutting out the gym on mondays and fridays to stay fresher for gymnastics, will see how it goes this week.
Spiderdan		...	28-08-2012 @ 08:05
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Post Edited: 28.08.2012 @ 08:07 AM by Spiderdan Week 20/08-27/08 Monday Gymnastics Only - Getting my muscles ups going well. Need to work on hamstring flexibility for my L-sits though. Tuesday Football bar floor press - 106kg x 1 then 92.5kg x 5 x 3 the 67.5kg x 11 Meadows Rows - 52.5kg - 3 sets to failure, rest pause on last one alt with BTN press - 40kg - shoulders knackered after floor pressing, pretty much gave up. Wednesday Squat - 150kg x 3 - comfortable Semi Sumo deads - 175kg x 4 x 5, 180kg x 5 - All super fast. SSB GMs - 60kg x 4 x 10 Alt with KB press - 20kg kb 4 x 10 Prowler + 50kg x 10 x 30m - no rest on last two - legs fried. Thursday Bench - up to 105kg x 3, then 107.5kg x 3 - fairly solid, had 4 in me on the 105s then 70kg x 19 D handle Pull downs - 80kg - 3 x failure alt single arm KB snatch - 20kg x 10 - good lat pump and got the shoulders moving. Friday Gymnastics Only - got a set of six muscle ups so happy. Saturday Squat - up to 160kg x 3 - should have had 4 but messed up rep 3 a little and called it early. Block pulls - up to 250kg then 200kg x 20 GHRs + KB presses - 4 x 10 Prowler +50kg x 30m x 2, +90kg x 30m x 6 - this killed me. Sunday Dance practice from 10.30-18.00 no time to train. Overall Good week, happy with all the sessions really.

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