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I like Power-Bars

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CABIcon...07-04-2012 @ 15:04 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		07/04/12 Squats 5/3/1 sort of did what I wanted again

dynamic warm up then;
bar x 5
60 kg x 5
100 kg x 3
120 kg x 3
140 kg x 3
160 kg x 2,f - PB - firat rep was super fast, 2nd rep was solid, just failed on the 3rd, not too fussed, never done 160 before so to get a double was awesome!
120 kg x 10 - equal PB - super easy and super fast and super awesome!

Snatch pulls
70 kg x 3 x 5

Snatch grip deadlift
100 kg x 5
120 kg x 2 x 5

Hanging knee raises
2 x 15

Skipping
50dl, 25rl, 25ll, 50dl

Done, finished off with a massive shake and then a Burger king =D
CABIcon...09-04-2012 @ 14:52 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		09/04/12 Bench/OHP

Trained in at the crossfit glasgow gym today, pretty cool place.
Decided to just do what I wanted again and judge how the warm ups felt.

dynamic warm up then;
bar x 5
40 kg x 5
60 kg x 5
70 kg x 3
90 kg x 3
105 kg x 2,f - PB - only narrowly missed on the 3rd, an inch higher and I'd have been able to get it locked out.
85 kg x 9,f - PB - again, only just missed the 10th, pressed it a tad high and just didn't quite get the line.

OHP
bar x 5
40 kg x 5
60 kg x 3
40 kg x 10

Pull-ups
BW x 3 x 3

Band pull-aparts
3 x 10

Pretty good session, was great to have a reliable spotter in the form of Allen and George.
Think a light session for deadlifts is on the cards for tomorrow, will see how I feel.
CABIcon...10-04-2012 @ 21:24 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		10/04/12 deadlift just did what I wanted again

dynamic warm up (did some back extensions) then;
70 kg x 2 x 5
120 kg x 3
140 kg x 3
160 kg x 3
180 kg x 8 - equal PB - could have got 10 but I forgot to take my glasses off at the start of the set and they slipped down my nose to the point of falling off so after rep 7 I took a hand off to push them back up and it ended up a bit sweaty. Bar was slipping a bit on 8 so decided to stop there! Bit gutted as 10 was there for the taking!

Front squat
bar/40 kg x 5
60 kg x 3 x 10

GHR
BW x 5
15 kg x 3 x 5

Hanging knee raises 2 x 15

Skipping 3 x 50 dl

Done! Awesome session tonight! Quite like coming in and just seeing how the warm ups feel!
CABIcon...12-04-2012 @ 22:13 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		12/04/12 Bench & OHP

dynamic warm up then;
bar x 5
50 kg x 5
65 kg x 3
80 kg x 3
95 kg x 3 - No spotter, but was pretty easy, had another 2 reps there at least!
80 kg x 10 - PB?

OHP
bar x 5
30 kg x 5
40 kg x 5
50 kg x 5
40 kg x 10
30 kg x 2 x 10

Jerk
bar x 5
30 kg x 5
40 kg x 5
50 kg x 5
30 kg x 2 x 5 - All done as 'super-sets' to OHP

BB rows
70 kg x 3 x 10

Lat pull-downs
40/50/60/50/40 kg x 12

Chest supported rows
40/50/60 kg x 10

Band pull-aparts
3 x 10

Face pulls
3 x 20

Curls
3 x 8

Done, pretty good session, bench felt a bit harder than normal since I had a heavy session on Monday. Still a pretty decent session overall.
CABIcon...14-04-2012 @ 14:59 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		14/02/12 Squats

Dynamic warm up (including some back raises)
Bar x 5
60 kg x 5
100 kg x 3
130 kg x 3
150 kg x 3
160 kg x 3 - PB
130 kg x 10 -PB

Snatch
25 kg x 3
40 kg x 3
50 kg x 1 - PB
60 kg x 1 - PB

Cleans
60 kg x 1
70 kg x 1
80 kg x 1
100 kg x f - so close
100 kg x f - even closer! Lol

Hanging knee raises
2 x 15
CABIcon...17-04-2012 @ 22:25 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		17/04/12 Deadlift

dynamic warm up (including some back raises)
70 kg x 5
120 kg x 5
150 kg x 3
170 kg x 3
190 kg x 6 - PB - only planned on doing 3, could probably have got 8 here I think, felt pretty good, but still hard lol

clean & jerk
45/52.5/60 kg x 5

hang snatch
35 kg x 6 x 2 - towards the end of this I could feel the technique improving, I may invest in a broom handle =p

GHR
5 x BW
15 kg x 3 x 6

Hanging knee raises
2 x 15
CABIcon...19-04-2012 @ 22:39 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		19/04/12 Bench & OHP

Was really tired going in today for some reason and everything felt heavy.
dynamic warm up then;
bar x 10
40 kg x 5
60 kg x 5
80 kg x 5
90 kg x 2 x 5
82.5 kg x 5

OHP
bar x lots, must have done about 20 sets of 5 - 10 reps with the technique bar and the oly bar.
My shoulders were so sore for some reason.
Quickly gave up any thought of putting weight on the bar and just did loads of light presses to work on tech.

BB rows
60 kg x 5 x 10

Stretched my shoulders for a good 10 mins after this and did more when I got home.
Feeling much better now, also the ibuprofen may have helped =p
CABIcon...21-04-2012 @ 14:26 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		21/04/12 Squats
dynamic warm up including back raises then;
bar x 5 - slight tear in the shorts... not a good sign =p
fortunately there was no further ripping today =p
60 kg x 5
100 kg x 3
130 kg x 3
150 kg x 1
170 kg x 2 - PB - first time I've had 170 on my back, first rep was quick, second needed a bit of fighting.
Hopefully in the next couple of weeks I'll get the triple
140 kg x 8 - messey set! fel forward on rep 5, but kept going anyway lol
10 would have been nice =p

Was gonna do some snatch and cleans, but my shoulders were still a bit twingy so I elected to do very light BB rows
50 kg x 3 x 10

need to work on my shoulder flexibility and bar positioning overhead.
Also my pull ups and lat pull-downs need a good tweak as I think these have something to do with the shoulder pain too!

Good session, very pleased with the PB
CABIcon...24-04-2012 @ 21:31 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		24/04/12 Deadlift

Put some raw eggs in my shake for breakfast this morning... Been a bit worse off for it today lol.

Dynamic warm up, including some GHR
70 kg x 2 x 5
120 kg x 5
140 kg x 3
160 kg x 3
180 kg x 3
200 kg x 3 - Very slow off the floor, easy lockout!!! Best deadlifting I've done in ages!
160 kg x 5

Front Squat
bar/50/60/70/80/90 kg x 5 - All pretty easy, no bounce out of the hole, went pretty slow down.

GHR
BW x 5
15 kg x 3 x 7

Hanging Knee raises
3 x 15

Stretching and done!
Really pleased with how the deadlifts went tonight, warming up I thought I'd be lucky to get 1 at 200 tonight.
CABIcon...26-04-2012 @ 22:42 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		26/04/12 Squats & OHP

Gonna try something out for a few weeks to see what happens.
Changing my routine to;
Tuesday
Squat
Bench
Row
GHR
Abs
Thursday
Deadlift
OHP
Row
GHR
Abs
Saturday
Squat
Bench
Row
Back raise
Abs
Squatted tonight just to get an idea of how things would feel with a "full body" session every time I'm in.

Dynamic warm up, forgot to do back/GH raises
bar x 3 x 5
60 kg x 5
100 kg x 3
120 kg x 3
130 kg x 3
140 kg x 3 - pretty easy, was a bit nervous as I didn't have anyone for a spot but I'm gonna need to get over that if I want to make any progress =p
120 kg x 8

OHP
bar x 5
30 kg x 5
40 kg x 3
50 kg x 3
60 kg x 3
70 kg x 1 - PB

BB row
60/70/80 kg x 10

GHR
15 kg x 3 x 10

HAnging knee raise 2 x 15
CABIcon...28-04-2012 @ 14:56 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		28/04/12 Squat & Bench

bar x 2 x 5
60 kg x 5
100 kg x 3
120 kg x 3
140 kg x 3
160 kg x 3 - Much easier than 2 weeks ago, should have tried a 4th as I think it was there today!
180 kg - fail lol, was tentative on the way down and just lost all drive after the bounce.

Bench
bar x 10
bar x 5
60 kg x 5
80 kg x 3
90 kg x 3
100 kg x 2,f - hit the pins on the way up on rep 2 and just died on rep 3
80 kg x 10

BB rows
60/70/80 kg x 10

Done!
Very happy with the squats, much better than my last attempt at 160.
Bit dissappointed with how benching went though, but it'll probs take time to get used to doing it after squating.
CABIcon...30-04-2012 @ 22:00 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		30/04/12 Squat & OHP

Bar x 3 x 5
60 kg x 5
100 kg x 3
120 kg x 3
135 kg x 3
145 kg x 3 - last rep was the best, super fast
130 kg x 2 x 2

OHP
bar x 2 x 5
30 kg x 5
40/52.5/62.5 kg x 3
72.5 kg x 1 - PB - was much easier than the 70 kg last week!

Quite enjoyed tonight, gonna continue this squatting every session for the next 5 weeks till my holiday =p
CABIcon...01-05-2012 @ 21:44 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		01/05/12 Squat & bench

bar x 3 x 5
60 kg x 5
100 kg x 3
120 kg x 3
135 kg x 3
150 kg x 1

Bench
bar x 10
bar x 5
40 kg x 5
60 kg x 3
80 kg x 3
90 kg x 3
105 kg x 5 - PB was a really solid set, had to push hard on the last one but was in no danger of failing =D

BB rows
60/80/90/100 kg x 5
80 kg x 10

Done. Pretty good session again, bit less intensity on the squats tonight, and no backoff sets.
We'll see how things go tomorrow. =o
CABIcon...02-05-2012 @ 21:24 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		02/04/12 Squat & OHP

dynamic warm up then;
bar x 2 x 5
60 kg x 2 x 5
100 kg x 2 x 2
140 kg x 2 x 1
160 kg x f - Just wasn't there tonight unfortunately, had a bit of calf pain on my left leg tonight when bouncing out of the hole which wasa bit off putting and made the descent slower.
130 kg x 2 x 2

OHP
bar x 2 x 5
30 kg x 5
45 kg x 3
55 kg x 3
65 kg x 3
75 kg x 1 - PB =D

Done for the night, was starving by the end of the session, don't think I've been eating quite as much over the past couple of weeks abd it showed in tonights squatting.
CABIcon...03-05-2012 @ 21:57 
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Member 2557, 199 posts
SQ 150, BP 97.5, DL 202.5
450.0 kgs @ 90.6kgs UnEq		03/05/12 Squat OHP Deadlift

dynamic warm up & back raises
bar x 2 x 5
60 kg x 5
100 kg x 3
120 kg x 3
140 kg x 3
150 kg x 5 - Pretty easy, could probs have kept going for 6 or maybe 7

OHP
bar x 2 x 5
30 kg x 5
45 kg x 3
57.5 kg x 3
67.5 kg x 3 - equal PB
80 kg x 2 x f - Just couldn't get it past the sticking point on both attempts

Deadlift
80 kg x 5
120 kg x 3
150 kg x 3
170 kg x 3
190 kg x 3 - hard as f**k after squats, still pretty comfy though, more chalk would have helped too =p

Done.
Very pleased with squats given last nights failure to get a single rep at 160!
OHP went well again.
DL will build up slowly over the next while... Hopefully

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