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Beard_Of_IronIcon...18-12-2011 @ 15:41 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
15 Dec 2011
===========
lots of practice today.

power clean + push press (texas power bar)
warmups
(1 clean on these sets)
50 x 5
50 x 5
60 x 3
60 x 3
70 x 3
70 x 3
80 x 3
80 x 3
80 x 3

power cleans
60 x 3
70 x 3
70 x 3
70 x 3



18 Dec 2011
===========
power clean and push press (texas power bar)
1 clean per set
warmups
50 x 3
50 x 3
60 x 3
60 x 3
70 x 3
70 x 3
70 x 3

deadlift
60 x 3
102 x 2
143 x 2
184 x 2
204 x 2
225 x 2
245 x 1
266 x 1 PB

axle clean and press
(1 clean per set)
55 x 3
65 x 3
65 x 3
75 x 3
75 x 3
75 x 3
55 x 3
55 x 3
55 x 3
Beard_Of_IronIcon...20-12-2011 @ 14:11 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
20 Dec 2011
===========
front squat
bar x a few
60 x 3
80 x 3
100 x 5
120 x 5

axle power clean and push press, 1 clean per set
axle x a few
35 x 5
45 x 5
55 x 3
65 x 3
75 x 3
85 x 1
85 x failed clean a few times
85 x 3
85 x 3
*presses not at all difficult but tech not great, cleans also not difficult as such but need to get the tech right!
JCIcon...20-12-2011 @ 14:18 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Lovely deadlift PB Beard
Beard_Of_IronIcon...02-01-2012 @ 14:06 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
JC said:Lovely deadlift PB Beard


thanks James! bit more there too. Happy


2/1/2011
========
A.M.
----
warmup:
- broomstick dislocations
- static stretches for hips, quads, hamstrings, calves
- broomstick shoulder stretch in overhead squat position
- back squat/behind neck shoulder press 3x5 each (w/bar)
- behind neck shoulder press 3x5 (w/bar)
- should've done snatch balance and overhead squat too but forgot!

power snatch from floor
bar x a few
40 x 3
40 x 3

snatch from hang
40 x 2 (power snatch)
42.5 x 2 (one power snatch, one full snatch)
50 x 1
50 x 1
50 x 1
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 3 (two power snatch, one full snatch)
*no failures! first time ever.

power cleans
40 x 2
50 x 2
60 x 2
70 x 2
80 x 2
90 x 1 easy PB
100 x 1 easy PB
80 x 1
*should've done more volume here

squat
80 x 3
80 x 3
120 x 2
160 x 2

Pretty good first session of 2012, I start as I mean to finish! Happy New Year everyone! Happy
Beard_Of_IronIcon...05-01-2012 @ 20:56 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
3/1/2011
=========
warmup:
- broomstick dislocations
- static stretches for hips, quads, hamstrings, calves
- broomstick shoulder stretch in overhead squat position
- back squat/behind neck shoulder press 3x5 each (w/bar)
- behind neck shoulder press 3x5 (w/bar)
- overhead squat 3 x 5
- snatch balance 5 x 3

snatch from hang
40 x 2 (one power snatch, one full snatch)
40 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (two power snatch)
50 x miss (attempted full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (two power snatch)
50 x 1 (one power snatch)
50 x miss (attempted full snatch)
40 x 1 full snatch

power cleans
40 x 2
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1
80 x 1


4/1/2011
=========
warmup:
- broomstick dislocations
- static stretches for hips, quads, hamstrings, calves
- broomstick shoulder stretch in overhead squat position
- back squat/behind neck shoulder press 3x5 each (w/bar)
- behind neck shoulder press 3x5 (w/bar)
- overhead squat 3 x 5
- snatch balance 5 x 3

snatch from hang
40 x 2 (one power snatch, one full snatch)
40 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
50 x 2 (one power snatch, one full snatch)
*no misses

power cleans
40 x 2
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1
100 x f
80 x 1


5/1/2011
=========
warmup:
- broomstick dislocations
- static stretches for hips, quads, hamstrings, calves
- broomstick shoulder stretch in overhead squat position
- behind neck shoulder press 3 x 5 (w/bar)
- overhead squat 3 x 5

full snatch w/ bar
a few, waiting for someone

squat
bar x 3
bar x 3
60 x 3
60 x 3
80 x 3
100 x 3
120 x 3
150 x 3
160 x 3
180 x 3

deadlift
70 x 3
100 x 1
120 x 1
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
240 x 2

strict press
bar x 8
40 x 6
50 x 6
60 x 3
70 x 3
80 x 1
60 x 8
Beard_Of_IronIcon...06-01-2012 @ 10:03 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
6/1/2011
=========
warmup:
- broomstick dislocations
- static stretches for hips, quads, hamstrings, calves, wrists
- broomstick shoulder stretch in overhead squat position
- back squat/behind neck shoulder press 3x5 each (w/bar)
- behind neck shoulder press 3x5 (w/bar)

snatch from hang
bar x 3
bar x 3
40 x 3
40 x 3
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
45 x 2 (1 power snatch, 1 full snatch)
50 x 1 (power snatch into overhead squat)
50 x 1 (power snatch into overhead squat)
50 x 1 (power snatch into overhead squat)
40 x 1 (full snatch)
*no misses

power cleans
40 x 3
60 x 2
60 x 2
70 x 2
80 x 2
80 x 2
90 x 3 PB
80 x 2

power jerk from rack
60 x 3
60 x 3
70 x 3
70 x 3
75 x 3
*first time ever doing these!
Luke27Icon...06-01-2012 @ 10:13 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Love the training beard!! Well done on the snatching and power cleans!
Beard_Of_IronIcon...30-01-2012 @ 20:43 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
Luke27 said:Love the training beard!! Well done on the snatching and power cleans!


thanks very much Luke! we need to sort some training out at some point since we're in the same locale. can I use the Essex uni gym as an alumni, do you know?

haven't logged for a bit, haven't done anything spectacular but managed 65kg and 70kg snatches last week, not pretty but they will get prettier!



30 Jan 2011
===========
A.M.
- stretch: hips, quads, hamstrings, calves, wrists, shoulders w/ broomstick
- warmup: back squat, front squat, muscle snatch, behind neck snatch grip press, all w/ bar

full snatch from hang (squat down if caught high)
bar x a few
40 x 3 x 3
50, 55, 60 x a few singles at each weight
*no misses but need to move faster! arms are looser now though.

power cleans
60 x 2
70 x 2
80 x 2
90 x 2
90 x 2
90 x 2
90 x 2
95 x 2 PB

snatch pull
80 x 3 x 3


P.M.
front squat
bar x 3
bar x 3
70 x 3
70 x 3
110 x 3
130 x 3
140 x 3
150 x 3

bench (messing about here)
4 x 5

fat bar pulldown
4 x 8
ThingIcon...31-01-2012 @ 07:44 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
good to see your grafting away Alex.
Luke27Icon...09-02-2012 @ 22:18 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Hi Alex! definately, cant wait will be good to a have a person to train with its been wayyy to long! Where you training at the moment ? I will be back down Southend/Rayleigh way soon. One of my very good friends now owns the gym behind Somerfeild in the rayleigh high-street
Beard_Of_IronIcon...09-02-2012 @ 23:07 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
Thank you friend Neil! I haven't grafted much this week, the ice in my street has kept me housebound except for cautious forays to the supermarket! Back to it tomorrow though. Happy

Hey Luke, I used to go to the gym behind Somerfields when it was called Tech Training, it then became Titan's (and presumably still is unless your mate has changed the name!), I left shortly after they changed the name at the beginning of last year (obviously before your friend took the gym over).

I go to Excel now on Progress Road, it's the only place I can do any olympic lifting. They had a platform once upon a time though they ditched it to make space for their boot camps, but they have rubber floors and I take my bumpers/mats in early in the morning (~7am) when there's not many people around and so I have enough space. Some afternoons it's also pretty quiet too so I can do the oly stuff then as well.

Like Essex uni they don't have a pay as you go option unfortunately; unless you want to sign up there (it's 40-odd a month I think) I'm more than happy to take the bumpers etc to your mate's place, or to go there to do non-oly lifting stuff if you want Happy and of course Essex uni gym.

There is also that place in Romford which has platforms and Eleiko/Ivanko equipment, I went there last week and although it was packed (bicep boys galore in the evening!) the platforms were clear and apparently always are, no-one uses them! The owner is an ex oly lifter and was very helpful, so that's another option. Fiver per session there, with a McD's next door for post workout eats! No problem to car/petrol share there, it was about a 25 min drive from Rayleigh at 6pm (caught some of the London traffic..)
Beard_Of_IronIcon...10-02-2012 @ 15:17 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
10 February 2012
================
Very quick one, the gym car park is still treacherously icy but the sun is out in Essex currently so hopefully next week will be business as usual.

front squat
bar x 5
bar x 5
50 x 3
70 x 3
100 x 3 (paused last rep)
110 x 3 (paused last rep)
120 x 2 (paused)
130 x 2 (paused)
140 x 1 (paused)
150 x 1 (paused)
*elbows are MUCH better with these now, no dip or leaning forward at all
Luke27Icon...11-02-2012 @ 22:40 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
A Sunday session either at Essex or at Romford would be great!!
Beard_Of_IronIcon...17-02-2012 @ 19:07 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
Sounds great Luke, I'll PM you!

17 February 2012
================
Finally normal service has been resumed training-wise.

- stretches
- bar warmups

- power snatch
40 x 2
50 x 2
60 x 2
60 x 2
60 x 2
70 x f
60 x 2
65 x 2
65 x 2
65 x 2
60 x 1
60 x 1
70 x f

- power cleans
60 x 2
70 x 2
80 x 2
90 x 2
90 x 2
100 x 1
100 x 1
80 x 2
90 x 1

- did some clean and jerks with 60/70/80 as a couple of guys worked in with the bar to deadlift. pretty tired at this point.

- snatch grip deadlift
100 x 1
120 x 1
140 x 1
170 x 1
190 x 1
200 x 1

nothing else of note!
Luke27Icon...18-02-2012 @ 11:00 
Avatar
lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
200kg snatch grip deadlift!! thats freakish. Dont know how you can even hold that sort of weight!

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