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Dee's General Strength and Fitness Journal

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Dee1704Icon...06-12-2013 @ 16:41 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:Your grinding out some great sessions mate, the whole tooth things sounds bloody horrible Unhappy


Cheers mate, tooth is out, looks like it's healing nicely, fingers crossed Happy
Dee1704Icon...07-12-2013 @ 17:15 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Not a lot of time to train today, but I'll be out of town for a couple of days and then have quite a busy week, so I wanted to get some more work in while I still can. The session:

Front Squat

20x3x5
60x2x5
80x3
100x1
110x1
100x3

Deadlift

First time in almost a year doing PL style deadlift. Just wanted to get a feel.

100x5 -- Weird mechanics.
140x3
170x1
170x5 -- Still felt weird, but all reps easy and quick, I had at least 3-4 more in the tank.

(All fronties and deads were done beltless)

Pendlay Row

100x3x5 -- Bit of cheating in the last reps.

Funny thing is I feel much better rowing with Oly shoes on. Flat footed I feel loose and not very coordinated.

BW this morning: 95.3
OxmanIcon...08-12-2013 @ 07:47 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Nice session there mate.
nailsIcon...09-12-2013 @ 08:47 
Avatar
my wood got all bloody
Member 1001, 5691 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Did you deadlift on your oly shoes? I haven't had chance to try that yet/
Dee1704Icon...09-12-2013 @ 12:44 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:Nice session there mate.


Cheers Ox, it was rushed, but I tried to cover the basics.


nails said:Did you deadlift on your oly shoes? I haven't had chance to try that yet/


Not this time mate, I took them off for a change. But it still felt a lot like a clean deadlift (except for the mixed grip of course). I guess I'd need a couple of sessions with the PL style DL to get used to it again and get the most of it. I may give it some time after NY.
tazIcon...09-12-2013 @ 20:37 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
That's a decent session mate, not easy doing deadlifts after squats. Then to go and do pendlays is really. Have a core of iron with sessions like that Happy
Dee1704Icon...11-12-2013 @ 19:03 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
taz said:That's a decent session mate, not easy doing deadlifts after squats. Then to go and do pendlays is really. Have a core of iron with sessions like that Happy


LOL! That's overstating it a bit, but thanks mate Grin
Dee1704Icon...11-12-2013 @ 19:09 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Woke up this morning with something tweaked in my hip/leg.
Must've happened in my sleep. I got some work in, but it bothered me!

It went like this:

POWER CLEAN&JERK

40xa ton
50x2,2
60x2,2
70x6 singles -- Decent power and bar path, but hurting on some reps!

POWER CLEAN

70x3x3 -- Smooth.

BACK SQUAT

This is where the trouble with the hip/leg (I couldn't locate the discomfort, it seemed to float around!) started.

70xlots
100x3 -- Felt better here, thought I could manage.
130x1 -- Very uncomfortable.
140x1 -- Left it here. No power out of the hole on my left side.

WIDE GRIP PULL-UPS

BWx3 sets of 5

2 ARM KB SWINGS

24x2 sets of 20


Leg/hip's feeling okay, I hope it was just a passing thing.
Dee1704Icon...13-12-2013 @ 23:05 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Post Edited: 13.12.2013 @ 23:45 PM by Dee1704
Had to front squat out of a rack today, gym was packed. Not used to that, I always use stands. Oooomph. I did:

FRONT SQUAT

20x7,7
60x5,5
75x3
90x3
100x3
110xF -- Unracked it awkwardly, was out of balance and lost it at the bottom...
85x3
87.5x3
90x3
92.5xlots -- Was trying different grip widths and stances.

Not great but on the plus side: hip/leg is feeling okay.

PUSH PRESS

20x8,8
40x5,5
60x3
72.5x1
80xF+1 -- A lot like last week. I missed the rep halfway up, then rest-paused it at shoulders for a couple of secs, then made it from 2nd attempt. Just need to be snappier...
75x1
70x3
70x2

Was running out of time and gym was still full, no platform available, so I improvised something in front of the rack so I can do some cleans.

POWER CLEAN

60x5
70x3
80x3 -- equalled PB. Well, this was unexpected! Maybe the fact that I didn't have much room forced me to get the technique right?
80x2

So, all in all, some work got done, not great but passable.
Dee1704Icon...17-12-2013 @ 06:19 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Trying to get in as much training as possible this week, next week I'm off to my hometown for Christmas.

Here's yesterday's session:

POWER CLEAN&PRESS
--1 clean per press--
20x5
40x5
45x3
50x2
55x1
60x1
65x1
70xF -- Left side gave out, couldn't lock it out.
70xF -- Sprained wirst a bit on the catch, wasn't in good position
Dropped weight and did:
--1 clean, then the presses--
60x3
60x2
60x2
60x2
60x1
60x1
60x1
...with 60sec rests

POWER CLEAN

60x5
60x5
60x5

Clean technique wasn't optimal today, so I didn't go up in weight.

BACK SQUAT

20xlots
60xlots
90x5
120x2
140x1 -- Harder than it should have been.
100x3
105x3
110x3
120x3

Meh. Not a great day for squats. I'm still trying to avoid grinding as much as possible, so I have to go with whatever my body will let me do on a given day.
Dee1704Icon...18-12-2013 @ 13:06 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Today's training:

Front squat
(all beltless)
20x7
20x7
60x3
60x3
80x1
100x1
115x1 -- grinder, but managed through
100x2
102.5x2
102.5x2
92.5x2, F3 -- bar slipped out, I wasn't chalked up properly!
80x5
90x3
90x3

Fronties finally starting to feel good again.

Push jerk from stands

20x6
20x6
40x3
40x3
55x2
65x2
72.5x1
80x1 -- sloppy, pressing instincts took over
62.5x3
62.5x3
62.5x3

Need just a bit more confidence in qucikly getting under the bar.

Roman chair sit-ups and hanging leg raises to finish.

Not a lot of variety, but some good volume. Okay sesh.

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