If in doubt do some squats!
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| glen_danbury |  | ... | 24-09-2014 @ 20:30 |
 Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | this morning - back was tender on left side from monday. as session went on got better snatch bar x learning complex bar x 3 40kg x 3 50kg x2 55kg x 2, 2, 2, 2, 2, 2 - power snatchibg to many but got better as went on. bit tight in shoulders. cleans 60kg x 3 85kg x 2 90kg x 2, 2, 2, 2, 2, 2 - again power cleaned too many. first rep of last set was a peach - need the other 11 reps to move like this pull ups +6kg x 5, 5, 5 dead stop press up x 10, lateral raises 10kg x 10, curls 10kg x 10 - 3min AMRAP circuit = 60 reps | ||
| glen_danbury | | ... | 25-09-2014 @ 20:42 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | decided to do tomorrow's session today due to commitments tomorrow deadlifts 60kg x 5 100kg x 3 140kg x 1 142.5kg x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 bench 60kg x 5 80kg x 1 85kg x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 paused front squats 3s 60kg x 1 80kg x 1 90kg x 3, 3, 3 dumbell rows + dumbell sldl AMRAP circuit. 12kg bells x 95 reps | ||
| glen_danbury | | ... | 29-09-2014 @ 22:07 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | went slightly off program tonight and back to my roots. suffering for it already!!!! trained with jack Dawson and Mark Oakes at monster gym- silly move squats 60kg x 10 80kg x 8 100kg x 8 120kg x 6 140kg x 1 150kg x 15 - great set, felt easy but left my legs knackered already 85kg 2 minute bodyweight challenge = 37 reps and an awesome face plant. video to follow hack squats supersetted with walking lunges 80kg x 10, 20kg x length gym and bsck 100kg x 8, 20kg x length of the gym and back 120kg x 6, 20kg x length of the gym and back leg curls 40kg x 10 50kg x 15 40kg x 15 calves - buggered by this point | ||
| glen_danbury | | ... | 01-10-2014 @ 20:43 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | today was stupid. legs hurt like hell. literally walking with a limp as right quad is so sore. woke up at 4:30 to get session in oh press - should have done monday bar x 5 40kg x 5 50kg x 3 60kg x 1 67.5kg x 9 - dissapointed as wanted 12 snatch bar x learning complex 40kg x 3 50kg x2 60kg x 1 - power snatched it but preceding sets were agony to get into deep recieving position. legs felt a bit better clean 60kg x 3 70kg x 1 80kg x 1 90kg x 1, f - again power cleaned. tried again but legs didn't want any of it dead hang pull ups bw x 12 | ||
| glen_danbury | | ... | 03-10-2014 @ 17:36 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | legs still killing! Deadlifts bar x 5 60kg x 5 100kg x 3 130kg x 3 150kg x 1 160kg x 15 - wanted twenty but just didn't have the energy in the legs bench 60kg x 5 80kg x 3 90kg x 12 - again wanted 15 - pause on chest possibly took it out of me 3 eec paused front squats 60kg x 5 80kg x 1 100kg x 3, 3, 3 - very easy despite legs dumbell row + sldl AMRAP circuit 16kg bells x 80 reps | ||
| glen_danbury | | ... | 06-10-2014 @ 13:42 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | though I wouldn't have done enough to warrant whats required in week 3 of five waves. so doing 8s waves and sticking with linear model snatch balance bar x5 40kg x 3 60kg x 1 squats 80kg x 3 100kg x 1 120kg x 1 142.5kg x 5, 5, 3, 5, 5, 5, 5, 5 - first three without belt. bar rolled on third set as it was bent causing me to tip forward. oh press 40kg x 3 57.5kg x 5, 5, 5, 5, 5, 5, 5, 7 squat jerks bar x 5 30kg x 5, 5 | ||
| glen_danbury | | ... | 08-10-2014 @ 09:46 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | pulled something in rhomboid area yesterday and upperback really hurts rolled it and stretched and felt better snatch bar x learning complex 40kg x 3 52.5kg x 3, 3, 3, 3, 3 - great until last rep of last set where started to lose bar behind and caught it to recover but it jarred my rhomboid hang clean 60kg x 3 77.5kg x 3, 3, 3, 3, 1 - really hurt in receiving position sit ups 10kg x 10, hyperextension 10kg x 10 - 3min AMRAP circuit = 70 reps pull downs narrow neutral grip 55kg x 10, 10 lateral raises 8kg x 15, 15 | ||
| glen_danbury | | ... | 10-10-2014 @ 21:20 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | tonight deadlifts 60kg x 5 100kg x 3 140kg x 1 155kg x 5, ,5,5, 5, 5, 5, 5, 7 - first six sets beltless bench 60kg x 5 80kg x 5, 5, 5, 5, 5, 5, 5, 7 3 sec pause front squat 60kg x 3 80kg x 1 100kg x 1 110kg x 3 squat technique trials low bar, narrow stance - 60kg x 3 - felt surprisingly nice low bar, wide stance 60kg x 3 - felt solid but stiff and awkward high bar, wide stance 60kg x 3 - not sure considering giving each variation a run after deadlifts using 5/3/1 loading but only doing prescribed reps and seeing which still is my strongest. how I am currently squatting feels great but its not optimal for the powerlifts I feel | ||
| glen_danbury | | ... | 13-10-2014 @ 15:27 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | today snatch balance bar x5 40kg x 3 60kg x 1 squats 80kg x 3 100kg x 3 120kg x 1 140kg x 1 160kg x 3, 3, 3, 3, 3, 3, 3, 5 oh press 62.5kg x 3, 3, 3, 3, 3, 3, 3, 10 squat jerk bar x 5 40kg x 3 - getting better but still to stiff and need more flexibility | ||
| glen_danbury | | ... | 16-10-2014 @ 09:12 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | missed yesterday's session as hip was tight causing tightness in my lower back this morning snatch bar x learning complex 40kg x 3 50kg x1 57.5kg x 2,2,2,2,2,1+f - rushed last rep and lost it forwards. second rep of every set was better thsn the first! hang cleans 60kg x 3 82.5kg x 2,2,2,2,2,2 behind the neck jerks 60kg x 3 82.5kg x 1, 1, 1 - amazing difference in feel of a weight when you attack the unracking of it lateral raises 14kg bells x 15, 15 | ||
| glen_danbury | | ... | 17-10-2014 @ 08:29 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | this morning - bit anxious as hips and lowerback have been tight of late deadlifts 60kg x 5 80kg x 1 100kg x 1 140kg x 1 160kg x 1 170kg x 3, 3, 3, 3, 3, 3, 3, 8 front squats 3 sec pause 60kg x 1 80kg x 1 100kg x 1 110kg x 1 - belt on 120kg x 3 - felt super easy low bar wide stance squats 120kg x 5 135kg x 5 150kg x 5 - these felt awkward as hell. might try with flat soled shoes next time. but might have just been workload done prior to this bench 60kg x 3 92.5kg x 3, 3, 3, 3, 9 - ran out of time but happy enough | ||
| glen_danbury | | ... | 20-10-2014 @ 16:51 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | this afternoon squats bar x 5 60kg x 5 100kg x 3 110kg x 5 130kg x 3 150kg x 2 165kg x 1 175kg x 10 - more than predicted but less than hoped for. happy enough as high bar pb I think overhead press 60kg x 1, 1 65kg x 1 70kg x 9 - again wanted more but strict press pb pull ups bw x 5 + 12kg x 5 + 16kg x 5 hyperextension bw x 10 + 10kg x 10 + 20kg x 15, 15 lateral raises 18kg x 15 16kgs x 10 - burnt out preacher curl 25kg x 10, 6 adductor/hamstring aches a little after squats but overall good session. feel progress is finally happening after about a year of poor performance | ||
| glen_danbury | | ... | 22-10-2014 @ 10:00 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | this morning snatch bar x learning complex 30kg x 5 40kg x 3 60kg x 1 70kg x f 65kg x 1 - power snatched high hang cleans 60kg x 3 70kg x 2 80kg x 1 90kg x 1 95kg x 1 behind the neck jerks 60kg x 3 80kg x 1 90kg x 1 95kg x 1 100kg x 1 - car wreck, jerked well but didn't lock out - started dropping back down and had to dplit stance press it back up wide stance, low bar squats 60kg x 5 - done flat soled and felt awful, knees wanted to cave in high hang snatch bar x 5, 5, 5 - trying to nail form | ||
| glen_danbury | | ... | 24-10-2014 @ 09:57 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | ent down and trained at 1RM in Welwyn - awesome gym. deadlifts 60kg x 5 100kg x 3 120kg x 3 140kg x 3 160kg x 3 - hook grip 180kg x 1 - belt on alternate grip 190kg x 10 - could have ground out more but lifts were slowing . loved the bar they had bench 60kg x 5 80kg x 5 100kg x 10 - all comp pauses paused front squats 3 sec 60kg x 3 80kg x 1 100kg x 1 120kg x 1 130kg x 1 low bar wide stance squats 130kg x 3 145kg x 3 160kg x 3 - still feels odd and awkward. Considering I squatted this way for years I dont know why it feels so alien! Great gym and met a founder of the bdfpa - great chatting and working in on deadlifts | ||
| glen_danbury | | ... | 27-10-2014 @ 15:49 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | was going to have a deload - soon dismissed that nonsense squats 60kg x 5 100kg x 3 120kg x 1 140kg x 1 155kg x 5, 5, 5, 5, 5, 8 overhead press 60kg x 1, 1 62.5kg x 5, 5, 5, 5, 5, 7 hyperextension +24kg x 10,10,10 incline dumbell press 5 mins AMRAP 20kg x 74 reps -want to get 100 reps before moving weight up | ||
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