If in doubt do some squats!
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| glen_danbury |  | ... | 01-11-2014 @ 17:23 |
 Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 03-11-2014 @ 21:31 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 05-11-2014 @ 07:14 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 07-11-2014 @ 11:07 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_B | | ... | 07-11-2014 @ 12:32 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Hey mate, interesting log  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_danbury | | ... | 07-11-2014 @ 21:38 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 09-11-2014 @ 11:56 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 11-11-2014 @ 18:52 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 13-11-2014 @ 17:06 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 17-11-2014 @ 08:13 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 17-11-2014 @ 18:38 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 19-11-2014 @ 09:56 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 21-11-2014 @ 09:19 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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 | ||
| PhillippeHalter | | ... | 21-11-2014 @ 10:43 |
 Are horror films healthy...? Member 5449, 2203 posts | You still doing Olympic lifting on a s**t bar mate? | ||
| glen_danbury | | ... | 21-11-2014 @ 11:09 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | no im doing olympic lifts on multiple s**t bars 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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