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If in doubt do some squats!

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glen_danburyIcon...01-11-2014 @ 17:23 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
decent session at pumped gym in stevenage
snatch
bar x learning complex
30kg x 3
40kg x 2
50kg x 2
60kg x 1
70kg x 1 - muscle snatched it!

cleans
70kg x 1
80kg x 1
90kg x 1
100kg x f - bottled it as bar was horrible

deadlifts
100kg x 3
140kg x 1
160kg x 1
168kg x 5, 5, 5, 5, 5, 7

bench
60kg x 3
80kg x 1
90kg x 5, 5, 5, 5, 6

paused front squats
60kg x 3
80kg x 1
100kg x 1
120kg x 1
130kg x 1
140kg x 1 - pb

low bar squats
100kg x 1
130kg x 5
152.5kg x 3
172kg x 1 - getting groove back
glen_danburyIcon...03-11-2014 @ 21:31 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
another session at pumped gym in stevenage
squats
60kg x 5
100kg x 3
120kg x 1
140kg x 2
160kg x 2 - belt on
175kg x 5, 5, 5, 6

overhead press
60kg x 1, 1
68kg x 5, 5, 5, 6

widw grip pull ups
bw x 5, 5

behind neck jerks
40kg x 3
60kg x 1
70kg x 1
80kg x 1
90kg x f, 1
100kg x f - just missed lockout. but happy enough considering the
overhead work already done

loving pumped gym. Although seen the most hilarious situation. one
guy doing one armed curls on a preacher machine whilst his mate
spotted (assisted/lifted most of it) whilst simultaneously talking in
his mobile
glen_danburyIcon...05-11-2014 @ 07:14 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
bit rushed this morning as pumped gym doesn't open until six
snatch
bar x learning complex
30kg x 3
50kg x2
60kg x f+1+1oh, 2, 2, 2, 2 - some very didgy power reps in there.

high hang cleans
60kg x 3
80kg x 2, 2
85kg x 2
90kg x 2
100kg x f - recieved but couldn't rack properly

high hang snatch
30kg x 3

incline dumbell press
20kg x 40
glen_danburyIcon...07-11-2014 @ 11:07 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
slightly condensed workout
deadlifts
60kg x 5
100kg x 3
140kg x 2 - hook grip and beltless
160kg x 2 belt on alternate grip
187.5kg x 5, 5, 5, 6

bench
60kg x 5
80kg x 2
102.5kg x 5, ,5,5, 7

low bar squats
60kg x 3
100kg x 3
120kg x 5
140kg x 5
162.5kg x 5 - definitely getting groove back although stance has
come in
Shaun_BIcon...07-11-2014 @ 12:32 
Member 5523, 43 posts
SQ 105, BP 90, DL 145
340.0 kgs @ 89kgs UnEq
Hey mate, interesting log Happy

i see in some of the earlier logs you were completing 5x5 deadlifts in 12 mins, thats impressive think that would wipe me out haha...

i was considering switching to full body 3 times a week... but only have about an hour to train, after i get some mobility work in. any tips on this style of training with limited time?

thanks
glen_danburyIcon...07-11-2014 @ 21:38 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
me personally would say
.* start of lighter and keep the pace fast - add weight each week whilst maintaining the same pace. before long you would be doing the same weights as before but able to handle the faster pace.
*select your exercises carefully - with limited time and trying to work the whole body you need to ensure you get the most bang for your buck.

having said all that when weights approach max to hit the top weights you will need to slow the pace and drop some of the accessory stuff
glen_danburyIcon...09-11-2014 @ 11:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
last session at pumped gym for a while
squats
60kg x 5
100kg x 3
120kg x 2
140kg x 2
160kg x 1 - belt on
175kg x 1
188kg x 5 - dissapointed as wanted 8 but this was a high bar PB

overhead press
60kg x 1
65kg x 1
70kg x 1
75kg x 5 - wanted more again but cant complain

front squat
60kg x 1
80kg x 1
100kg x 1
120kg x 1 - belt on
142.5kg x 1
152.5kg x f

cleans
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x 1

lateral raises 5 min AMRAP
10kg dumbells x 65
glen_danburyIcon...11-11-2014 @ 18:52 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
snatch
bar x learning complex
30kg x 3
40kg x 3
50kg x2
60kg x 3, 3, 3 - still to much of a power snatch
65kg x 2
70kg x 2 - PB muscle snatch
60kg x 3, 3

jerks
60kg x 1
70kg x 1
80kg x 1
90kg x 1 - felt something in my glute twinge - deadlifts on Thursday
so left it there

pull ups
bw x 8, 8

trx fall outs
bw x10, 10

bicep curls
12kg dumbells x 12
16kg dumbells x 12
20kg dumbells x 8

incline dumbell curls
8kgs x 12, 12
glen_danburyIcon...13-11-2014 @ 17:06 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today -
deadlifts
60kg x 5
100kg x 5
140kg x 5 - hook grip beltless
160kg x 2 - belt on
180kg x 2 -hook grip pb? and felt easy
190kg x 2 - alternate grip
200kg x 7 - wanted 8-10 so peed but happy considering hips felt
dodgy last few days and chiropractor stated my hips were buggered
today

bench
60kg x 5
80kg x 3
90kg x 2
105kg x 10

low bar squats
60kg x 3
100kg x 3
140kg x 3
150kg x 3
170kg x 3 - nice deep and felt easy. want 180kg x 8 next week

leg curls
35kg x 12, ,12, 12

weighted crunches
10kg x 12, 12, 12 - all with a few seconds pause at the top

bent over lateral raises
10kgs x 10, 10, 10
glen_danburyIcon...17-11-2014 @ 08:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
this morning. still do not feel recovered from doing a eighteen hour
overnight shift at the end of last week

high hang snatch
bar x 5
30kg x 3
40kg x 2
50kg x 2

squats
60kg x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1
175kg x 3, 3, 3, 3, 3, 3
177.5kg x4

overhead press
60kg x 3
70kg x 3, 3, 3, 3, 3, 3, 7

vertical traction machine - pause 2 secs in contracted position
35kg x 10,10,10

lots of stretching of the hip on Powerplate
glen_danburyIcon...17-11-2014 @ 18:38 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
balls! didn't have my spreadsheet so was working from memory and
arsed the weights up - at least in a good way
today shouod have been

squat 167.5kg x 3 x 7
overhead press 67.5kg x 3 x 7

oh well glad I pushed beyong what I thought possible. as long as I
get 3-5 reps with 200kg in a few weeks on squats I will be happy
glen_danburyIcon...19-11-2014 @ 09:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
another impromptu carduo session of a five mile round trip walk due
to car trouble to get to the gym!
high hang snatch
bar x learning complex
30kg x 3
40kg x 2
50kg x 2, 2
60kg x 2, 2 - not great and power snatched really

cleans
60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x f
90kg x 1

front squats
90kg x 5
100kg x 1, 5 - nearly blacked out on first set
110kg x 5

pendlay rows with paused contraction
60kg x 10, 10

decided to squat 3 x week. monday is high bar using juggernaut
program. Wednesdays front squat using 5/3/1 but only repping out
on final set of week three. fridays low bar using same strategy as
front squat loading.
glen_danburyIcon...21-11-2014 @ 09:19 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
solid warm up walking the 2.5 miles to the gym.

deadlifts
70kg x 5
110kg x 3
140kg x 2
180kg x 3, 3, 3, 3, 3, 3, 5

bench press
60kg x 3
80kg x 2
100kg x 3, 3, 3, 3, 3, 3, 5

low bar squats
60kg x 3
100kg x 3
140kg x 5
160kg x 3
180kg x 5 - wanted eight but couldn't get foot position correct.
Weight felt very light on my back though
PhillippeHalterIcon...21-11-2014 @ 10:43 
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Are horror films healthy...?
Member 5449, 2203 posts
You still doing Olympic lifting on a s**t bar mate?
glen_danburyIcon...21-11-2014 @ 11:09 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
no im doing olympic lifts on multiple s**t bars Happy

should be getting some decent..ish bars into the gym soon. not great ones but 28mm crossfit designed ones - so cheap but with decent rotation

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