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Nobody likes a clown at midnight

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ThingIcon...14-12-2011 @ 16:39 
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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
jamspastic said:
Well i'm still not sure what i'm doing will pay off,but at the mo i'm concentrating on getting my abs,traps,hamstrings,legs and lower back as strong as possible without deadlifting.


for me i was thinking of using
Farmers
Good monrings
GHR's
SLDL
Front squats
Squats
Bulgarian squats
Snatch
Cleans
Hang cleans or Hang pulls
Box jumps (if the back lets me)
lots and lots of upper back Rows with DB's and Cables
Banded Hyper extensions
bear hug holds as i hind these hit the lower back like crazy for me
jamspasticIcon...14-12-2011 @ 16:44 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Thing said:
for me i was thinking of using
Farmers
Good monrings
GHR's
SLDL
Front squats
Squats
Bulgarian squats
Snatch
Cleans
Hang cleans or Hang pulls
Box jumps (if the back lets me)
lots and lots of upper back Rows with DB's and Cables
Banded Hyper extensions
bear hug holds as i hind these hit the lower back like crazy for me


But hopefully not all at once?? I would pick about 5 of these (the ones which have the best carryover to your deadlift) and work them hard as f**k!
jamspasticIcon...15-12-2011 @ 09:35 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Thursday 15/12/11

50 Band dislocates
Neck Raises 22.5kg 24 x 3 sets
Calf Raises 60kg x 34, 30kg x 34
Back raises + 10kg x 25
Situps on romainian chair x 18
jamspasticIcon...16-12-2011 @ 12:51 
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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 16/12/11

Suspended Good Mornings
Bar x 10
40kg x 8
60kg x 6
80kg x 2
100kg x 1
110kg x 1
120kg x 1
95Kg x 5 x 3 sets
First time trying these with this set up so wanted to see where I was. Tried to mimc the starting point of the deadlift as much as possible. Think I need to work up to 120 x 5x3 sets to see any real benifit.

Front Squat
60kg x 8
100kg x 3
120Kg x 1
(Belt)
140kg x 1
160Kg x F
Hit the pins on the way down which threw my balance off. Should of played it safe as I think 157.5kg would have gone (which would have been a 2.5kg P.B)

Floor G&H Raise
(+ bands for assistance)
x 11 x 4 sets

Shrugs
60kg x 10
100kg x 8
140Kg x 6
160kg x 5
180kg x 5
190kg x 5 x 3 sets
Need to get up to atleast 220 for 5's
BigMaccaIcon...16-12-2011 @ 13:13 
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understanding of the sport, little he has.
Member 798, 9948 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Some great training going on Mate!

Let's see that heavy push press you promised ASAP Happy
jamspasticIcon...16-12-2011 @ 15:22 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
BigMacca said:Some great training going on Mate!

Let's see that heavy push press you promised ASAP Happy


Cheers Paul!!
I can't promise it'll be heavy, but all being well i'll be going for a PB on friday Happy
jamspasticIcon...17-12-2011 @ 11:41 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Saturday 17/12/11

50 band dislocates
24kg kettlebell swings x 150 (50,50,50)
Neck raises 22.5kg x 25 x 3 sets
Calf raises 60kg x 35, 30kg x 35
Back raises x 34
Situps on romainian chair x 20
british_beefIcon...17-12-2011 @ 23:41 
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Member 1031, 1149 posts
SQ 140, BP 120, DL 240
500.0 kgs @ 95kgs UnEq		great to see you back mate ... loving the idea and will watch your progression with great interest
jamspasticIcon...18-12-2011 @ 12:22 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
british_beef said:great to see you back mate ... loving the idea and will watch your progression with great interest


Thanks beefy!
Well I figure if I work really hard on my squats,good mornings,power cleans and glute & ham raise's,the deadlift should take care of itself..........i hope so anyway Confused

Sunday 18/12/11
Torn callus on my right hand is still giving my grief so I couldn't do any kettlebell snatches today,so instead just did 6.5 miles on the bike. May do some neck raises and stuff later.
jamspasticIcon...19-12-2011 @ 13:24 
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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 19/12/11

Kind of a de-load this week. Still going heavy,but cutting the volume down. Back to high volume next week.

Weighted Dips
B.W x 10
B.W x 10
+20kg x 8
+40kg x 4
+60kg x 2
+80kg x 1
+87.5kg x F (close)!!!!
+87.5kg x F
+60kg x 7
B.W x 20

Pissed off that I failed the 87.5,but 80kg felt really easy,and the 87.5 was pretty close. Next time!!!

Close Grip Pullups
B.W x 10
+20kg x 4
+40kg x 1
+55kg x 1
+67.5kg x 1 (P.B but may not have been high enough? Video next time)
+40kg x 8
B.W x 25

Overhead Lockouts
Bar @ 16
40kg x 5
60kg x 4
80kg x 2
90kg x 1
100kg x 1 P.B

Standing Band Crunches
x 30
x 30
jamspasticIcon...20-12-2011 @ 09:00 
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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 20/12/11
50 band dislocates
Neck raises 22.5kg x 26 x 3 sets
Calf raises 60kg x 36, 30kg x 36
Back raises x 36
Situps on romainian chair x 21
Oly bar curls drop set 50kg x 6, 40kg x 6, 30kg x 10, Bar x 20
jamspasticIcon...21-12-2011 @ 17:05 
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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 21/12/11

Power Cleans
Bar x 5
40kg x 5
60kg x 5
80kg x 2
90kg x 1
100kg x 1
105kg x F

High pulls
105kg x 5
105kg x 5

Squat
60kg x 8
100kg x 5
140kg x 2
160kg x 1
(belt)
180kg x 1
190kg x 1
(no belt)
140kg x 10

Abb Wheel
x 10
+11kg x 10 x 3 sets

Very mediocre lifting. Need to get these squats and power cleans up if i want any carryover to deadlifts!
jamspasticIcon...22-12-2011 @ 05:58 
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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: 22.12.2011 @ 05:59 AM by jamspastic
22/12/11
Stupidly early..........
50 band dislocates
Neck work 22.5kg x 27 x 3. Sets
Calf raises 60kg x 37, 30kg x 37
Back raises x 36
Situps on romainian chair x 22
tazIcon...22-12-2011 @ 06:56 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq		Some good routines there mate, good mix of strength and conditioning work.

Will watch with interest to see how the deadlifting comes on.
jamspasticIcon...23-12-2011 @ 11:14 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
taz said:Some good routines there mate, good mix of strength and conditioning work.

Will watch with interest to see how the deadlifting comes on.


Thanks for the interest taz. I hope it works,i'm starting to miss not deadlifting!!

Friday 23/12/11
Push Press
Bar x 10
40kg x 8
60kg x 5
80kg x 2
95kg x 1
105kg x 1
115kg x F,F,F
100kg x 3
80kg x 8 x 3 sets
Not a million miles off with 115,so not too pissed off and hopefull i'll get it next time.

Wide Grip Pullups
B.W x 10
+20kg x 3
+30kg x 3
+40kg x 3
+52.5kg x 1 p.b I think
B.W x 20

D.B Press
20kg x 5
30kg x 5
40kg x 5
45Kg x 5

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