Dee's General Strength and Fitness Journal
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| Dee1704 |  | ... | 19-11-2013 @ 21:10 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 19.11.2013 @ 21:11 PM by Dee1704 Real Blitzkrieg session today -- all done in under 40min.2 ARMS KB SWING 12x20 16x20 20x20 24x20 POWER CLEAN 40x5 50x3 50x3 60x2 60x2 70x1 70x5 -- Equaled all-time PB! 70x1,F2 -- Got greedy here and tried for another 5, haha 60x5 KB CLEAN 16x6 each arm 16x6 20x3 Some chin-ups and sit-ups to finish, then had to run...literally, lol. | ||
| Dee1704 | | ... | 21-11-2013 @ 15:13 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Today's sesh: BACK SQUAT 20x8 20x8 60x5 60x5 90x3 120x2 (belt on) 140x1 -- smooth. (belt off) 100x3 110x3 115x3 120x3 125x3 (belt on again) 130x3 135x3 So, I pretty much ditched the routine I was doing and came back to how I used to train squats last winter/spring. Seems like I don't really respond well on long, structured cycles, at least on squats. STRICT PRESS 20x15 35x10 50x5 60x5 -- pretty easy, though I was again a bit out of balance. 52.5x10 52.5x10 2nd set of 10 was easier than 1st. Volume is key on the press for me, it seems. DB Z-PRESS 15x8 each 22.5x6 22.5x6 Getting tougher but feels like they're helping! DB PUSH PRESS 25x5 each arm 30x3 30x2 Out of time. Squatting wasn't optimal, but all in all not a bad sesh. | ||
| nails | | ... | 21-11-2013 @ 15:35 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Pressing looks like it's moving up nicely. Won't be long before an increase. Squats are a funny old beast, I only ever made slow progress on them, using a traditional program. However when I go my own way and just squat like a loon they increase. So that's my advice, squat like a loon  . | ||
| Dee1704 | | ... | 21-11-2013 @ 20:03 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:Pressing looks like it's moving up nicely. Won't be long before an increase. Squats are a funny old beast, I only ever made slow progress on them, using a traditional program. However when I go my own way and just squat like a loon they increase. So that's my advice, squat like a loon .Cheers mate, a couple of weeks ago squats were doing much better than presses, but now seems like it's gonna go the other way around. Nevermind, I'll let it all slide into loony mode, lol. | ||
| Dee1704 | | ... | 22-11-2013 @ 15:50 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 22.11.2013 @ 15:51 PM by Dee1704 Today's training:POWER CLEAN 40x3 40x3 40x3 50x3 60x3 70x3 70x3 70x3 BENTOVER ROWS (not Pendlays this time  )70x12 90x9 90x9 I forgot how much easier these can get when you use a bit of hip/torso drive! BENCH PRESS 20x10 60x10 80x5 90x5 Shoulders are sore from yesterday's pressing plus today's cleans, so I stopped there. Just some light work to keep the blood flowing. Haven't benched with a regular grip in ages. PEC DEC 40x20 40x12 40x12 LOW CABLE ROW 60x10 80x10 90x10 Another decent session, not great but not bad either. | ||
| taz | | ... | 22-11-2013 @ 16:20 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Post Edited: 22.11.2013 @ 16:20 PM by taz Nice squats mate and pressing coming along well. Plenty of graft in those sessions.Also like the addition of KB Swings, good stuff  | ||
| Dee1704 | | ... | 23-11-2013 @ 10:08 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Nice squats mate and pressing coming along well. Plenty of graft in those sessions. Also like the addition of KB Swings, good stuff Cheers Taz, always liked KB work, just never done it consistenly, that might change too | ||
| Dee1704 | | ... | 23-11-2013 @ 10:08 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Nice squats mate and pressing coming along well. Plenty of graft in those sessions. Also like the addition of KB Swings, good stuff Cheers Taz, always liked KB work, just never done it consistenly, that might change too | ||
| Dee1704 | | ... | 23-11-2013 @ 21:35 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Quick double-squat session today (all beltless): FRONT SQUAT 20x5 20x5 50x5 50x5 75x3 100x1 85x2 85x2 90x2 95x2 BACK SQUAT 70x5 70x5 95x3 120x2 135x1 80x5 100x3 120x3 Lower body was tired and I wasn't pushing it hard at all. Right now I want to keep the squats frequent, quick and technically sound. I've taken such a 'relaxed' approach to squatting in the past and it has worked well. | ||
| Dee1704 | | ... | 25-11-2013 @ 13:13 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Today: PUSH PRESS 20x8 20x8 50x5 50x5 60x3 70x2 80xF -- Not fast enough. 80x1 -- Smooth. 70x3 70x3 70x2 70x2 70x2 90sec rest between the backoff sets. I think this is also a total reps/weight PB. INCLINE BENCH PRESS 20x15 60x8 80x5 80x5 KB CLEAN&PRESS (alternating arms) 16x5 each 20x5 20x5 Great pump in my...lower back...and calves!? Whatever. I'll take it DIPS BWx15 BWx15 BWx15 | ||
| taz | | ... | 25-11-2013 @ 20:54 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Nice double squat session, I know they can be tough. Also good pressing session, plenty of volume | ||
| Dee1704 | | ... | 27-11-2013 @ 16:14 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Today's stuff: BACK SQUAT -- all beltless 20x7 20x7 60x5 60x5 90x5 115x3 140x1 110x3 117.5x3 125x3 130x3 Higher frequency squatting (3-5 days/week) has always suited me fine. Hope I get my groove back that way! STRICT PRESS 20x10 20x10 40x5 40x5 50x3 60x9 -- 10 would've been nice, but failed rep n.10 halfway. DB Z-PRESS 22.5x5 each arm 22.5x5 22.5x5 CABLE ROW 60x12 70x10 80x8 80x8 80x8 Satisfied with how the pressing is moving. BW this morning: 94.5. | ||
| Dee1704 | | ... | 27-11-2013 @ 16:26 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 27.11.2013 @ 16:26 PM by Dee1704 taz said:Nice double squat session, I know they can be tough. Also good pressing session, plenty of volume Cheers Taz, thanks but still not tough enough, will keep pushing it | ||
| Dee1704 | | ... | 28-11-2013 @ 22:43 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Today's conditionig-oriented sesh: Power clean+front squat+push jerk+back squat complex 40x2x(2+2+2+2) 50x2x(2+2+2+2) 60x2x(2+2+2+2) Front squat 60x5 60x5 80x3 92.5x1 102.5x1 No additional squatting volume today as I wanted to focus on other stuff. Inverted row BWx10 BWx10 BWx10 2 arms KB swing/pull-ups superset 20x15/BWx3 15sec rest 20x15/BWx3 35sec rest 20x15/BWx3 60sec rest 20x15/BWx3 | ||
| taz | | ... | 29-11-2013 @ 06:56 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Thats some nice conditioning mate. Liking the complexes and the KB/pull ups. | ||