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Nobody likes a clown at midnight

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jamspasticIcon...31-03-2012 @ 18:12 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Friday 30/3/12

Squats
Bar x 10 x 3 sets
60Kg x 8
100Kg x 6
120Kg x 3
140Kg x 2
160Kg x 1
(Belt)
180Kg x 1
195Kg x 1
180Kg x 2 x 2 sets
140Kg x 8 x 3 sets

Deadlift
60kg x 8
100Kg x 6
140Kg x 3
160Kg x 3
176Kg x 3
198Kg x 3

Fin
jamspasticIcon...02-04-2012 @ 13:25 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Post Edited: 02.04.2012 @ 17:47 PM by jamspastic
Monday 2/4/12

Did a bit today,and it was all crap to be honest. Worked up to 185kg squat x 2,did a few power cleans,and push press's

Pretty sure i'm overtrained as i've been feeling beaten up for the past week or so (perhaps caused by daily max squating lol).
Shall take it easy this week,and starting from next week,going back to a more simple aproach. Still will be squating 2x a week though.

Monday
Bottom pos Squat 2x5,1x8
Floor G&H raise 3 x max
Kroc Rows 1 x max
Abb work

Wedneasday
Clean and Strct press 3x5,1x8
close grip pullups 3x5
DB bench press 2x5,1x10

Friday
Defict DEADLIFT!!!! 2x5 Yes,i'm going to deadlift regular again!!!
Back Squats 2x10,1x20
Back Raises 3 x max
Abb Work

And repeat!!
Some form of conditioning work (most likely K.B swings,snatches) will be done on tuesday and thursday.

I'm pretty sure this will get me back to my former strength level and beyond,i just need to stcik to it for a good 6 months before I change anything,and stop trying crazy things like daily squating and dropping my best excersise Embarassed
jamspasticIcon...04-04-2012 @ 19:23 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Wednesday 4/4/ 12

Just a bit of a muck around deload sesh
Trap Bar Deadlift
60Kg x 8
100Kg x 6
140Kg x 3
160Kg x 2
180Kg x 2
200Kg x 2
(Belt)
220Kg x 2
230Kg x 2
240Kg x 1
200Kg x 3
Not too bad,and have atleast not lost any strength.

Close Grip Pullups
B.W x 5
+20Kg x 5
+30Kg x 5
+40Kg x 5
+47.5kg x 5

D.B bench Press
30Kg x 8
40Kg x 6
45Kg x 5
50Kg x 5

Fin
jamspasticIcon...09-04-2012 @ 15:50 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Monday 9/4/12

Bottom Pos Squat
Bar x 10
60Kg x 8
100Kg x 6
120Kg x 2
130Kg x 5 x 2 sets
100Kg x 8
Set the pins about one and a half inches lower than I used to have them,so the starting point was way below parallel and just about as low as I can get making it feel a lot more difficult.

Floor G&H Raises
(With bands for support)
x 20 x 3 sets

Barbell Rows (strict)
60Kg x 8
80Kg x 6
90Kg x 5 x 3 sets
80Kg x 8

Abb Wheel
(Knees raised)
X 40

Fin
jamspasticIcon...10-04-2012 @ 14:08 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Tuesday 10/4/12

100 x 16kg KB snatches
100 x 16kg KB Swings (one handed)
10 x windmills (hard)!
65 x 15kg kneck raises
jamspasticIcon...11-04-2012 @ 12:54 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Wednesday 11/4/12

Strict Press
(one clean per set)
Bar x 10
40kg x 8
60kg x 6
70kg x 3
75kg x 4
70kg x 5 x 2 sets
60kg x 8
Was supposed to be 3x5 but started off too heavy.

Close Grip Pullups
B.W x 8
+20kg x 6
+30kg x 3
+40kg x 5 x 3 sets

Dumbell Bench Press
20kg x 8
30kg x 6
40kg x 3
45kg x 5 x 3 sets
35kg x 8
25kg x 20

Short and sweet.
jamspasticIcon...13-04-2012 @ 16:34 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Friday 13/4/12

3.5" Deficit Deadlift Raw
60kg x 8
100Kg x 6
140Kg x 4
170Kg x 2
195Kg x 5 x 2 sets
Not much weight I know,but felt pretty easy and it's something to build on.

Raw squat
Bar x 10
60Kg x 8
100Kg x 6
120Kg x 3
140Kg x 8 x 2
More there

Back Raises
X 12
+25Kg x 13 x 3 sets

Situps on Romainion chair x 50

Done in just under an hour. Have been making an effort to go a little faster between warm up sets and am feeling better for it.
jamspasticIcon...15-04-2012 @ 08:46 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Sunday 15/4/12

120 x 16kg kettlebell snatches (hard! Show's how unfit i've become)!!!
120 x " " swings
10 x " " windmills
70 x 15kg neck raises
jamspasticIcon...16-04-2012 @ 13:04 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Monday 16/4/12

Bottom position squat
Bar x 10
60Kg x 8
100Kg x 6
120Kg x 2
132Kg x 5 x 2 sets
102Kg x 8
Pretty easy. Shall stick with small increments though

Floor G&H Raises
(Bands for support)
X 21 x 3 sets

Strict Barbell Rows
60Kg x 8
80Kg x 6
92Kg x 5 x 2 sets
82Kg x 8

Leg Raises
10 x 3 sets

Fin
jamspasticIcon...17-04-2012 @ 10:31 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Tuesday 17/4/12

Kettlebell shizzle
130 x 16kg snatches
60 x 24kg one handed swings
12 x 16kg windmills
75 x 15kg Neck Raises
jamspasticIcon...18-04-2012 @ 15:21 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Wednesday 18/4/12

Strict Press
(one clean per set)
Bar x 10
40Kg x 8
60Kg x 6
71Kg x 5 x 3 sets
61Kg x 8 x 2 sets
Pretty weak but a bit of patience and a lot of time and hard work should sort that out!

Close Grip Pullups
B.W x 10
+20Kg x 6
+30Kg x 3
+41Kg x 5 x 3 sets

Dumbell Bench Press
20Kg x 10
30kg x 8
40Kg x 6
46Kg x 5 x 2 sets
36Kg x 8
26Kg x 20

Fin
bryceIcon...18-04-2012 @ 15:40 
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Juice loose aboot this hoose
Member 1401, 3962 posts
SQ 160, BP 107.5, DL 210
477.5 kgs @ 88kgs UnEq		Hey martin, hows tricks? Got any comp plans?
jamspasticIcon...18-04-2012 @ 16:19 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
bryce said:Hey martin, hows tricks? Got any comp plans?


Hey mate,things are good thanks. How's things your end??
I've been thinking about doing a raw powerlifting comp at some point this year,but with all the different feds,i'm not sure where to start?? Defo want to do another strongman comp at somepoint too,but will most likely just stick to the natural u90's ones.
bryceIcon...19-04-2012 @ 07:23 
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Juice loose aboot this hoose
Member 1401, 3962 posts
SQ 160, BP 107.5, DL 210
477.5 kgs @ 88kgs UnEq
jamspastic said:
Hey mate,things are good thanks. How's things your end??
I've been thinking about doing a raw powerlifting comp at some point this year,but with all the different feds,i'm not sure where to start?? Defo want to do another strongman comp at somepoint too,but will most likely just stick to the natural u90's ones.


Yeah Im allright, sleep deprived due to me little lad though.

Ive done GPC before as you dont have a years membership fee, but they are mainly equipped (I lifted without though) and of course its untested. I think it depends on whether you want to win anything or not. Any plans for dragons?
jamspasticIcon...19-04-2012 @ 09:10 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Post Edited: 19.04.2012 @ 09:11 AM by jamspastic
bryce said:
Yeah Im allright, sleep deprived due to me little lad though.
Ive done GPC before as you dont have a years membership fee, but they are mainly equipped (I lifted without though) and of course its untested. I think it depends on whether you want to win anything or not. Any plans for dragons?


Not fused about wining anything mate,just want to lift,and compete on a level playing field. Can't see myself doing the dragons for the second reason mainly.

Thursday 19/4/12
Kettlebell stuff
140 x 16kg Snatches
70 x 24kg Swings (one handed)
12 x Windmills
80 x 15kg neck raises

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