REGISTER AN ACCOUNT
Who's Online - 0 members and 87 guests

If in doubt do some squats!

Users viewing topic: & 1 Guest

12345678910 ... 25 ... 2627282930313233343536

glen_danburyIcon...24-09-2014 @ 20:30 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...25-09-2014 @ 20:42 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...29-09-2014 @ 22:07 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...01-10-2014 @ 20:43 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...03-10-2014 @ 17:36 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...06-10-2014 @ 13:42 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...08-10-2014 @ 09:46 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...10-10-2014 @ 21:20 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...13-10-2014 @ 15:27 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...16-10-2014 @ 09:12 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...17-10-2014 @ 08:29 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...20-10-2014 @ 16:51 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...22-10-2014 @ 10:00 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...24-10-2014 @ 09:57 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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_danburyIcon...27-10-2014 @ 15:49 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 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

12345678910 ... 25 ... 2627282930313233343536

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions