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If in doubt do some squats!

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glen_danburyIcon...07-10-2013 @ 10:43 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning

Squats
Bar x lots
60kg x 5
100kg x 3
130kg x 2
162.5kg x 5,5,5,4,5

OH press
60kg x 3
70kg x 5,5,5,5,5

Deadlifts
100kg x 3 (hook grip done as clean pulls)
140kg x 2 (hook grip done as clean pulls)
172.5 x 5 – belt on alternate grip long pause between reps

Curls for the girls – dumbells- 24kg x 10

Fired up after referring the east midlands BDFPA qualifier I organised yesterday. Squats were great, first set abit stiff, second and third sets were perfect and for some reason onmy fifth rep of the fourth set I went down a bit too deep and knew I was out of position and had to bail. Fifth set was good though

OH progressing nicely – 70kg was a 3rm about three/four months ago

Deadlifts – easy enough but felt they wasn’t as explosive as I would have wanted

Don’t know why I didi curls but a single set should sustain the biceps for another six months or so until I curl again!
glen_danburyIcon...09-10-2013 @ 13:35 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
snatches up to 60kg (power snatched damn it!)
front squats
122.5kg x 3, 3, 3 beltless atg
bench
95kg x 5, ,5,5 - all paused
clean complex (high hang clean + clean )
52.5kg x 3, 3, 3
pull ups
bw x 10, 10, 8
fast paced session. dropping elbows too much on front squats for my liking.
glen_danburyIcon...11-10-2013 @ 09:44 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
eat session.
squats
60kg x 5
100kg x 3
140kg x 2 beltless atg
180kg x5 belt on breaking parallel
overhead press
40kg x 3
60kg x 3
75kg x 2
87.5kg x 1
cleans
92.5kg x 5, 5, ,5,5, 5
sit ups
bw x10
+16kg x10
glen_danburyIcon...14-10-2013 @ 12:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Frustrating session

Overhead squats

Bar x 5
40kg x 5
60kg x 5

Back squats
100kg x 3
140kg x 2 – beltless
165kg x 2,3,5,5 belt on

Bench
107.5kg x 5,5,5,5

Deadlifts
100kg x 5
140kg x 2 hook grip beltless
180kg x 5 belt and alternate grip

First set of squats went down and I hear a tear – initial panic tuned into embarrassment as realised it was my shorts! Racked the bar as it was off putting, done some bodyweight squats to try and tear the shorts to the necessary amount but as soon as the weight back on me and I squatted it continued to tear. Done last two sets which felt easy but couldn’t concentrate and wasn’t hitting perfect depth as shorts tearing is a horrible off putting sounds when deep (still hitting parallel but not ATG)

Down topnly two pairs of shorts now and one of those pairs is on the way out as well!
glen_danburyIcon...16-10-2013 @ 16:02 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Todays session – meant to be an easy/light day but felt tough!

Clean complex (high hang clean + clean)
55kg x 3+3,3+3,3+3

Front squats
60kg x 5
100kg x 2
125kg x 3,3,1,2

OH press

67.5kg x5,5,5

Back extensions
Bw x 10, mini band x 15,15,15

Pull ups
Bw x 10,7,4 – full extension

Last set of squats I hit the support bars – don’t know how as they were set two inches below ATG position – must have been going down lopsided. Had to dump bar and reset and do another two reps

Pull ups did so toes touched the ground once I stretched out fully at the bottom which made it from a dead hang each rep
glen_danburyIcon...18-10-2013 @ 10:01 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
overhead squats
40kg x 5
70kg x 2
back squats
105kg x 3
145kg x 2
182.5kg x 5 - belt on, slightly shallow
bench
90kg x 3
100kg x 2
115kg x2
130kg x 2
cleans
60kg x 3
80kg x 3
95kg x 3, 3, 2+f+1
100kg x 3
squats just wasn't open hips up enough
bench felt good
third set of cleans caught bar wrong on third rep and got put on my arse. got to love olympic lifts in that can have spectacular fails and walk away unharmed. felt good
though so took my 1RM and managed to hit three good reps with it at the end of an exhausting session -HAPPY
glen_danburyIcon...19-10-2013 @ 17:00 
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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=Q-CHrv1pjXk&feature=youtube_gda...
my attempts with 110kg cleans - miserable
did squats after
built up to 200kg did a set of two and a set of one - none were deep enough.
did some benching and just missed 140kg
glen_danburyIcon...21-10-2013 @ 07:36 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 21.10.2013 @ 13:28 PM by glen_danbury
peed off with today. saturdays bonus session was obviously a stupid idea.
snatch balance
bar x5
40kg x 3
oh squat
60kg x 3
back squat
100kg x 3
140kg x 2 - felt my glute twinge and back tense
167.5kg x1 - could just feel back tensing and new hip wasnt right
oh press
72.5kg x 5, 5, 4, 4
deadlift (wishful thinking)
60kg, 100kg, 140kg x 3 hook grip and beltless
190kg belt and alternate grip x 0 - could just feel hip wasnt right and bailed as soon as I took slack out the bar
gutted but back didn't fully go so should be ok for Wednesday. two volume days were squats have been rubbish. might need to back track and build
back up again
glen_danburyIcon...23-10-2013 @ 12:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Bit tentative this morning with the back still feeling horrible – Epsom salt bath and tons of soft tissue work with my hockey ball helped a lttle bit still getting jolts if turning too quickly so wasn’t confident

Gym
Soft tissue work + stretching on powerplate for glute medius

Snatch learning progressions plus warm ups

Drop snatches with bar x 5
Overhead squats
40kg x 5
60kg x 5 (best five ever)

Front squats
80kg x 3
100kg x 2
127.5kg x 2 – stopped as felt something in my upperback twinge but hips felt fine

Bench
100kg x 5,5,5 – all paused reps

Clean complex (high hang clean + clean) + jerk
60kg x 3+1,3+1,3+1

Back extenions – mini band x 15,15,15

Technogym lat pulldown 50kg x10, 90kg x 10 – all full stretch

Pleased with today. still considering dialling my squat back and rebuilding from there but think should be fine as long as I keep up the soft tissue and mobility work which I have been slack on lately
glen_danburyIcon...25-10-2013 @ 07:50 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
getting back on track
oh squats
60kg x 1
back squat
100kg x 3
130kg x 2
160kg x 5
oh press
60kg x 3
75kg x 2
87.5kg x 2
cleans
97.5kg x 1+2f, 1+f, f, f
clean and jerk
90kg x 1,
95kg x 1
squats felt good. but kept it within my abilities
second rep of oh presses was a grinder - took me about five seconds and staggered forward mid rep to save the lift. very happy with this.
clean and jerks - utter mess
glen_danburyIcon...28-10-2013 @ 19:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
done my session in thr evening - commercial gym in the evening revolts me!
squats
60kg x 5
100kg x 5
140kg x 1
160kg x 5, 5, 5
oh press
60kg x 5
75kg x 5, 5
80kg x 5 - push pressed
deadlift
100kg x 3 beltless and hook grip
140kg x 3 hook grip and beltless
190kg x 5 belt and alternate grip
jerks
80kg x 3
90kg x 1
100kg x 1
105kg x f, f
hip felt great and back on track by the look of it. jerks were annoying -ended up jerk pressing them as was too fatigued - 105kg both times was about
two inches from lockout
glen_danburyIcon...30-10-2013 @ 08:59 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
oh squats
40kg x 5
60kg x 3
70kg x 1
front squats
100kg x 3
127.5kg x3, 3, f
high hang clean + clean
62.5kg x 3, 3, 3
jerks
80kg x 2, 2 1+f
back extension
mini band x 15
mini band +20jg x 15
mini band +40kg x 10
pull ups bw x 7
tricep aches - possibly did on jerks
glen_danburyIcon...01-11-2013 @ 08:58 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
only had four hours sleep and have been feeling ill and run down so wasnt expecting much today
snatc balance
bar x 3
40kg x 3
60kg x 1
oh squats
80kg x 1
squats
100kg x 3
140kg x 2 beltless
175kg x 5 belt on
oh press
60kg x 5
75kg x 3
87.5kg x 3 - slight push press
cleans
60kg x 3
85kg x 2
97.5kg x 1 + f, f, f
hissy fit
90kg x 3,
95kg x 2
97.5kg x 1
105kg x 1 PB
110kg x f, f
didnt warm up technique enough on cleans. frustrated with 110kg as was fractions away from getting it but couldnt get elbows up quick enough.
squats felt easy and were all good depth wise
could have done more on presses but oblique felt a twinge
ironcolinIcon...01-11-2013 @ 10:56 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
How's the back?
glen_danburyIcon...02-11-2013 @ 23:35 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
as long as I do soft tissue work on my glute medius the backs fine. as soon as I am lazy with it then it goes again.

trying my hardest to be consistant with it and also doing stretches for it on the powerplate before lifting to try and ensure its not going to play up.

cheers

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