REGISTER AN ACCOUNT
Who's Online - 0 members and 110 guests

Dee's General Strength and Fitness Journal

Users viewing topic: & 1 Guest

123456789

Dee1704Icon...19-11-2013 @ 21:10 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
Dee1704Icon...21-11-2013 @ 15:13 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
nailsIcon...21-11-2013 @ 15:35 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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 Tongue.
Dee1704Icon...21-11-2013 @ 20:03 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Tongue.


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.
Dee1704Icon...22-11-2013 @ 15:50 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Grin)

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.
tazIcon...22-11-2013 @ 16:20 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 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 Happy
Dee1704Icon...23-11-2013 @ 10:08 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy


Cheers Taz, always liked KB work, just never done it consistenly, that might change too Happy
Dee1704Icon...23-11-2013 @ 10:08 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy


Cheers Taz, always liked KB work, just never done it consistenly, that might change too Happy
Dee1704Icon...23-11-2013 @ 21:35 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
Dee1704Icon...25-11-2013 @ 13:13 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy

DIPS

BWx15
BWx15
BWx15
tazIcon...25-11-2013 @ 20:54 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Nice double squat session, I know they can be tough. Also good pressing session, plenty of volume Happy
Dee1704Icon...27-11-2013 @ 16:14 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
Dee1704Icon...27-11-2013 @ 16:26 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy


Cheers Taz, thanks but still not tough enough, will keep pushing it Happy
Dee1704Icon...28-11-2013 @ 22:43 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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
tazIcon...29-11-2013 @ 06:56 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Thats some nice conditioning mate. Liking the complexes and the KB/pull ups.

123456789

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions