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If in doubt do some squats!

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glen_danburyIcon...02-09-2013 @ 12:34 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Snatches
50kg x 3,3
Squats
147kg x 3,3,3
Overhead presses
60,67, 75 x 3
Clean and jerks
75kg x 3+1, 85kg x 3+1, 90kg x f,f,1

Squats felt horrible until third set, overheads flew up
Cleans just were not firing, was pulling fast and high but couldn’t get my feet moving quick enough. In the end didi one power clean with the 90kg and left it at that – pretty disappointed with it
glen_danburyIcon...04-09-2013 @ 12:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Clean pulls 130kg x 3,3,3
Clean and jerks 80kg x 1, 90kg x F,F
High hang clean and jerks 60kg x 1,1,1
Bench press 110kg x 3,3,3


Clean pulls wee ok but feel like I am to rigid and static at the top which is how my cleans are, as soon as it becomes ‘heavy’ I tense up and cant move my feet quick enough

Did some high hang cleans to try and get used to dropping under quicker. Bench was ok with pause on last rep of each set.
glen_danburyIcon...06-09-2013 @ 21:20 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
snatches 45kg x 3, 50kg x2, 55kg x 1
squats 130, 145, 160 x 3
oh press 70kg x 3, 3, 3
clean and jerks 85kg x 3, 3, 3 + I
jerks 80kg, 90kg., 100kg x 1
glen_danburyIcon...09-09-2013 @ 18:58 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
this evening
snatch 50kg x1 x2
squats
150kg x 3, 3, 3
overhead press
65kg, 70kg, 77kg x 3
clean and jerks
75kg, 85kg x 3+1, 92kg x 2
hyperextension bwx 15, mini band x 15
curls 24kg bells x 8
glen_danburyIcon...11-09-2013 @ 15:46 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Clean pulls -135kg x 3,3,3
High hang cleans 70kg x 1,1, 60kg x 3, 70kg x 3
Bench press 115kg x 3,3,3
Jerks 60kg x 3, 70kg x 3,3
Hyperextensions bw x 15, _24kg x 15,15
Pull ups bw x 16
glen_danburyIcon...13-09-2013 @ 13:09 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today. trained slightly later today as off work now fir a while.
snatches
40kg x 3, 50kg x3, 55kg x 2, 60kg x 1, f
squats
130kg x 3, 145kg x 3, 165kg x3 (belt in last set)
oh press 72.5kg x 3, 3, 3
clean and jerks 75kg x 3+1, 80kg x 1+1, 92.5kg x 3+1, 2+1, 3+1
power jerks
60kg x 3, 3, 3
out of the eight reps on the cleans five were good technique wise but three ended up being power cleans but its the best technically sound reps for that weight so I am
happy
glen_danburyIcon...16-09-2013 @ 08:34 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
snatches
40kg x 3, 60kg x 1, f
squats
160kg x 3, 3, 3
oh press
70kg, 75kg, 80kg x 3
clean and jerks
75kg x 3 + 1, 85kg x 3 + 1, 95kg x 1, f, f
hyperextension bw x 15, 24kg x 15
sit ups bw x 15, 24kg x 15
glen_danburyIcon...18-09-2013 @ 11:37 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
yesterday had an added session at monster gym. bit of bonus olympic lifting
snatch
40kg x 2, 50kg x2, 60kg x 1, 1
cleans
80kg x 1, 90kg x 1, 100kg x f, f, f
jerks
80kg x 1, 90kg x 1, 100kg x 1, 105kg x 1 (pb), 110kg x f, f
high pull + snatch 60kg x 1 + 1, 1+1, 1+1
very nearly with the final jerks. cleans were so frustrating. felt awesome to be using a decent bar again!!!

today
clean pulls 145kg x 3, 3, 3
high hang cleans 60kg, 70kg, 75kg x 3
snatch 60kg x 1
bench 120kg x 3, 3, 3
pull ups bw x 17, 4
glen_danburyIcon...18-09-2013 @ 11:40 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
https://www.youtube.com/watch?v=C8QBJBzZwJg&feature=youtube_gda...

my jerk pb from yesterday
glen_danburyIcon...20-09-2013 @ 16:28 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
gym had a new barbell - straight and not half bad on knurling and bar diameter. glad with deadlifts being added back into my program after next week!
this morning
snatches
40kg x 3, 50kg x2, 60kg x 1,+f
squats
130kg, 155kg, 175kg x 3
oh press
77.5kg x 3, 3, 3
clean and jerks
75kg x 3+1, 85kg x 3 + 1, 95kg x 3
missed the final jerk but cleans were a pb
glen_danburyIcon...23-09-2013 @ 11:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Snatches
40kg x 3
50kg x 3
60kg x 1+F

Squats
170kg x 3,3,3

Overhead press
65kg x 3
72.5kg x 3
82.5kg x 3

Clean and jerks
70kg x 1+1
80kg x 1+1
90kg x 1+1
100kg x F,F

Peed off royally with the cleans, it seems as soon as I put 100kg on the bar I tense up and cant drop under, the more I make an effort at it the slower I get!
glen_danburyIcon...27-09-2013 @ 09:49 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning

Snatches
40kg x 3
50kg x 2
60kg x 2 (power snatched)

Squats
100kg x 3
135kg x 3
155kg x 3
180kg x 3 belt on – PB for high bar

Overhead press
80kg x 3,3,3

Clean and jerks
60kg x 1+1
80kg x 3+1
90kg x 3+1
100kg x f,f, 1+1

Wohooooooooo finally nailed 100kg floor to overhead. Massive PB which has been eluding me for two years! Aim to get up to 110kg by end of the year. Think now that the mental barrier of three figures has been broken it will progress quickly again like my jerks have been doing. Especially if I am doing some of them fresh
glen_danburyIcon...30-09-2013 @ 14:38 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Snatch balances
40kg x 3,3

Squats
160kg x 5,5,5,1

Deadlifts
167.5kg x 5

Bench press
105kg x 5,5,5


Started on the Texas method 5x5 today. felt great until I went and ducked under the bar to set up for final set of squats and felt my hamstring strain or cramp up. Reset myself and done a single rep but it didn’t feel right so left it. Was going to do bench next but was being used to tentatively did my assigned workload on deadlifts. Felt fine

Bench was ok but only did three sets as time was getting on (wasted too much waiting for the bench before deciding to just get on with deadlifts!)

Hamstring/adductor region is tight and tender right now. Have front squats, OH press and a clean complex on Wednesday so hope it eases off
glen_danburyIcon...02-10-2013 @ 11:08 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning, exhausted as per usual due to going to be late and getting up silly early!

Overhead squat
Bar x 5
40kg x 3

Front squat
60kg x 3
80kg x 3
100kg x 2
120kg x 3,3,3
65kg x 5,5,4

Clean complex (hang clean + clean)
50kg x 3,3,3

Pull ups


Overhead press
Bw x 8,8,7

Leg curls
30kg x 10
45kg x 10

Mobility drills (sot press and shoulder dislocations in deep squat position with PVC pipe)

Had a nice evening with my girlfriend eating and drinking followed by late showing of ‘the call’ at the cinema (great film). This morning could feel the wine seeping out of me and don’t know why 9possibly grip width) but overheads felt awful. Front squats were great, ATG and quite easy jst need to work on elbows higher still and face not going beetroot as much. Clean compex was to practice getting under the bar quicker

Leg curls were as a flushing exercise to help hamstring and back of my knees which haven’t felt good since monday
glen_danburyIcon...04-10-2013 @ 09:17 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Great session

Squats
Oh squat 45kg x 5
Back squats
80kg x 5
100kg x 3
140kg x 2
175kg x 5 belt on

Bench press
45kg x 5,5
80kg x 5
115kg x 2
130kg x 1

Cleans
90kg x 3,3,3,3,3

Hyperextensions super setted with incline sit ups
Bw x 10,10
24kg x 15, 15

All I can say is the adipowers are AWESOME!!!! By the end of the session my feet were aching a little but the feel they give when squatting just feels great for your positioning and stability. Same with the cleans. I have officially fell in love with them.

Had a training partner today. a guy called ricky who typically trains at a crossfit box in hitchin. It would appear we are both doing the texas method and both on the same week schedule and as we both train at the same time we just feel in with each other. I am stronger than him on squats and benchs but only fractionally ahead on cleans. It was great as he forced the pace and made me realise I have been slacking. It was also good as he was giving feedback on my cleans as the sets went on so I was being picked up on not finishing my pulls etc.

Last rep of cleans was dodgy. Didn’t move my left leg as I ‘jumped’ and meant knee caved inwards. Managed to recover it but could have been nasty

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