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If in doubt do some squats!

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glen_danburyIcon...22-07-2013 @ 15:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today
Snatch learning complex to warm up

Snatch

40kg x 1
47kg x 3, 3

Squats
165kg x 5,5,5,5,5

Overhead press
55kg x 5
62kg x 5
67kg x 5
70kg x 4

Clean and jerks
60kg x 5+1
70kg x 5+1
80kg x 5+1

Snatches were horrible, kept on power snatching it

Squats were not bad apart from fourth rep of fourth set where I nearly feel forwarded but managed to catch myself – ended up longest paused squat I have ever done

Missed final rep of overheads but think I was rushing through the sets too much. Time was getting the better of me so I ended up only doing three sets of cleans and just missed out the second and fifth set weights
glen_danburyIcon...24-07-2013 @ 09:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning

Very tired this morning but was rushed so went without my usual cup of coffee

Squats
140kg x 5,5,5,5,5 – all beltless and as deep as I could go

Deadlifts
180kg x 5,5,5,5,4

Bench press
105kg x 5,5,5

Don’t know why my workout took me so long but was dragging my feet. Squats got easier as the sets went on which to me indicates I wasn’t warmed up enough. Went as deep as I could go and its surprising how parallel and as deep as possible with a medium stance low bar squat isn’t that big of a gap!

Deadlifts felt easy on the second set but the third and fourth sets I did a few touch and go reps which wasn’t great and as such tried to ensure my pauses were long between reps on the final set but all this did was increase my back pump and more or less just flaked out on the final rep.

Bench was rushed for time but the 105kg felt easy and it was flying up
glen_danburyIcon...30-07-2013 @ 13:51 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
fridays session
snatch worked upto 52kg x1
squat - worked upto 180x5
overhead press 65x5x5
clean and jerk 75x5+1 x5
yesterday
squat 172x5x5
overhead press 60, 65, 70 x5 75 x3
clean and jerk 65, 70, 75, 80 x5+1, 85 x3
last night was first time in a commercial gym in the evening - people need to learn spatial awareness - so many times I nearly killed people with the barbell as people
stepped in close as I was training. very off putting
glen_danburyIcon...31-07-2013 @ 10:55 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Frustration today!

Got into the gym early and did some flexibility, foam rolling stuff as was feeling a bit tight and beat up

Snatch learning complex to warm up

Snatch high pull + snatch
Bar x 1+1
40kg x 1+1 x 2
50kg x 1+1

Squats, beltless

147kg x 5,5,5,5

Bench 112kg x 5,5,5,4

Ont know what happened but glutes went into spasm on fourth rep of fourth set of squats, did the fifth rep but could feel my back wasn’t right from it, once I racked it and stepped away back went into spasm again – no chance of deadlifting

Bench wasn’t too bad but couldn’t arch. Luckily its nowhere near as bad as last time but isn’t good. Might leave Friday and just repeat this week of loading again next week. – damn fives!!!!
glen_danburyIcon...01-08-2013 @ 10:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 01.08.2013 @ 19:48 PM by glen_danbury
to continue squatting without the back spasms when my glute goes

As such I am going to convert to high bar squatting for a while and try to build up this in the next two months, that will then leave me with two months to either revert to a low bar squat or just keep getting stronger in the high bar before the all England champs at the end of November with the BDFPA

Trying to be positive so the benefits of the high bar for me at least will be

1) Build up these scrawny quads
2) Stop my humongous arse from continuing to grow
3) Translate better to the weightlifting
4) Hit depth easier
5) Less back issues
The negatives
1) A decrease in weight htting my ego hard!
glen_danburyIcon...05-08-2013 @ 09:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
First session back, recalculated the 5x5 and starting again with a high bar position squat 9so lower weight) and moved my clean and jerk up to its true max and worked off that

Today

Forwent snatches as knew hips wouldn’t allow me to be mobile enough first session back and no point doing them unless they are perfect or I will just get stuck deeper and deeper entrenched into power snatching everything

Squats high bar with belt, narrow to medium stance
60kg x 5
100kg x 5
112.5kg x 5,5,5,5,5

OH press
40,45, 50, 55, 60kg x 5

Clean and jerks
60kg x 5+1
65kg x 5+1
70kg x 5+1

Back and hips have been stiff as hell and painful upon weaking, once I roll my glutes and do some stretching I have about an hours window of respite before it all stiffens up again.
High bar squats felt awful on my back as it was straining against such a low weight. Also felt very unstable compare to low bar squatting. Major plus point was my legs felt it was nothing. Once my back settles down and I have nailed the form on these we will see whether it suits me slightly better. Was getting some rebound out the hole (was going as deep as a I could, wasn’t ATG as hips and lower back wouldn’t allow but was several inches below parallel) but was keeping it slow to ensure I could keep my lowerback tight, this was harder than with a low bar position though

OH press was easy enough done beltless and think going back through the first three wees again will just allow me to get used to the weights and help in the long run

Cleans, only did three sets as didn’t want to chance the explosive movements – considering it was difficult for me to get into start position comfortable these went extremely well. Looking forwarding to this ramping up over the next few weeks especially as by week nine it has me doing 3+1 with 102kg
glen_danburyIcon...07-08-2013 @ 08:49 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
hips and back still tender on waking and stiff as hell but loads of steetching and work with the hockey ball helps

squats
60kg x 5
80kg x 5
100kg x 5 x5

clean pulls
100kg x 5 x5

bench press
85kg 5x5

pull ups bwx10, 10

hyperextensions bw x15, 15

still dont feel 100% stable in the hips but its getting better. high bar squats still feel unstable and not sure which I prefee - shoulder width stance allows more bounce out the hole but wider stance is allowing me to go deeper
glen_danburyIcon...09-08-2013 @ 08:40 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 09.08.2013 @ 08:40 AM by glen_danbury
This morning

Snatch learning progression as warm up

Snatches
40kg x 3
45kg x 2
50kg x 1

Squats
95kg x 5
100kg x 5
105kg x 5
115kg x 5
120kg x 5

Overhead press
60kg x 5,5,5,5,5

Clean and jerk
65kg x 5+1 x 5

Dumbell curls 20kg x 10,10

Bought myself a nylon belt to use with clean and jerks and high bar squtting until back feels better. Stiff today but not as bad as it has been.

OH press was very easy and sailed through all five sets in less than ten minutes. Squats were good, deep and felt better but still feel unstable and awkward with the bar position – very easy to lose your line and become unbalanced

Snatches were probably the best ones technically I have done, first set were a little high catching in the power position but rode them all down in an overhead squat and by second set was hitting a good line and receiving nice and deep. Cleans were the same, jerks were snappy and apart from last set were fatigue was getting to me they were all technically good with plenty of triple extension before a quick turn around and receiving the bar low.

Happy as much as I can be considering the set back Happy
glen_danburyIcon...12-08-2013 @ 10:02 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
second week and back still stiff upon waking but once I have warmed up and spent ons of times sttretching (means waking at 4:45am to get it all in) I seem to be ok





today

snatchs 42kg 2 x 3



squats 125kg 5,5,5,5,5



overhead press 50,52,55,60,65kg x 5



clean and jerks

60kg x 5+1

65kg x 5+1

70kg x 5+1

75kg x 5+1

80kg x 5+1



snatches stopped it after two sets even though schedueld for three as wasnt dtropping under it well and was just power snatching it on last two reps



squats still trying to find the right line - either sit between my legs and dont bounce which makes it harder out of the hole or keep the knees in slightly get bounce but then slow towards the top - will get there but its frustrating



overhead presses were easy



clean and jerks were good - last set was only ropey set - ended up doing three power cleans, two high pulls and two clean reps with a solid single jerk at the end. as the weight s egt heavier i either pull to high and dont drop down or just continue to pull and not drop at all - first and last reps were the ebst of the set and when it goes right the weight feels easy
glen_danburyIcon...14-08-2013 @ 12:34 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
this morning



squats 110kg x 5,5,5,5,5 beltless



clean pulls 110kg x 5,5,5,5,5



bench 100kg x 5,5,5,5,5



pull ups BW x 10,10,6



today felt great for squats after the first set really felt I was hitting a good position and was feeling I could hold my back in the perfect position to saty tight and get good rebound



clean pulls felt OK, wasnt as snappy as I would want but felt good to have a heavish barbell in my hands



bench nice and comfortable as it should be
glen_danburyIcon...19-08-2013 @ 13:07 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
friday was a busy day.

morning

snatch worked up to 50kg x1

squats - five sets working up to 135kg x5

overhead press 65kg x5, 5, 5, 5, 5

clean and jerks 75kg x5+1 x 3


evening went to lee valley and did a variety of snatch and clean complexes. still feel stiff as hell two days later - oh well squatting tomorrow

Today

Snatches
47kg x 3,3,3

Squats
140kg x 5,4,5,5,5

Overhead press
60kg x 5, 62 kg x 5, 67kg x 5
70kg x 5

Clean and jerks

70kg x 5+1, 80kg x 5+1, 90kg x 1

Snatches were best yet and squats felt great, like I am hitting a good line on them and getting nice quick turn around with good depth. 140kg felt lighter than I was expecting it to since the move to high bar squatting

Overhead press shot up – finally might be on track for getting a not so embarrassing overhead press!

Clean and jerks were good on first set, power cleaned to many of the 80kgs and did the same with the 90kg so left it there as didn’t want to ingrain a bad habit – dropped the weight and did a few clean reps to get technique in
glen_danburyIcon...21-08-2013 @ 12:28 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning

Snatches learning complex to warm up

Bar x 1
40kg x 1
50kg x1

Squats 120kg x5,5,5,5,5

Clean pulls 120kg x5,5,5,5,5

Bench 105kg x5,5,5

Jerk balance 60kg x3,3

Pulls ups bw x 15


Snatches were best yet – smooth and perfect positioning (well almost!)

Squats easy enough, clean pulls felt heavy but were nice technique wise and last few sets really felt I got the explosive part right

Jerks are not great as need to learn to dip and drive under more
glen_danburyIcon...27-08-2013 @ 09:52 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Yesterday, after doing an early shift at work for the bank holiday went to the gym in the late morning so had a few meals inside me which made a surprising difference. Amazed by the amount of idiots in the gym though – one guy doing one arms power upright rows in the smith machine and supersetted this with some seriously flouncy jogging on the spot


Squats 147.5kg x 5,5,5,5,5
Overhead press 60,65,70,75 x 5
Snatches 40,50, 60kg x 1
Clean and jerks 60,70, 80 x 5+1, 90kg x 3+1
Dumbbell curls 20kg x 15

Squats were very comfortable and feel ina good groove at present. Overhead oppresses flew up expcept the last rep of the last set which I had to grind out but this for me was most satisfying as typically when it becomes a grinder like that I cant drive through the sticking point and it went through well.
Snatches still power snatched the 60kg – this is definite confidence in the bottom position, might use all my warm up squats as snatch balances
Clean and jerks were good, two more reps on the cleans and a solid jerk to boot compared to last week. Was meant to do five but could fel if I did my form would have gone and for me right now the quick lifts need to be done perfect every time to ingrain that good habit
glen_danburyIcon...28-08-2013 @ 09:08 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning, felt dead this morning and really struggled to get into a rhythm to start off with

Squats
125kg x 5,5,5,5,5

Clean pulls
130kg x 5,5,5,5,5

Snatches
50kg x 1,1,1

Bench press
110kg x 5,5,5

By the rid or fourth set I felt woke up and squats were nice and explosive but wasn’t quite in a perfect groove possibly because I was trying to get more rebound out of them.

Clean pulls really struggled on sets two and three due to grip. Just felt hook grip wasn’t right and it wasn’t until I was setting up my griding the bar into my thumb joint that I felt I got purchase on the bar and sets four and five were probably my best sets.

Snatches felt incredibly light but still not dropping quick enough

Bench press was ok and would estimate 5RM at present is around 117 to 120kg which should put me on target for a good second cycle before the comp in November and hopefully get at elusive 140kg comp bench
glen_danburyIcon...01-09-2013 @ 11:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
fridat shattered as only had about three and a half hours sleep but felt more loose as trained in the afternoon
squats
120, 130, 140, 150, 160 x 5
oh press
70kg x 5, 5, 5, 5, 5
clean and jerks
85kg x f, f, 3+1, 3, 3

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