REGISTER AN ACCOUNT
Who's Online - 0 members and 89 guests

If in doubt do some squats!

Users viewing topic: & 1 Guest

12345678910 ... ... 2627282930313233343536

glen_danburyIcon...15-12-2014 @ 20:35 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
tonight
squats
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 1 - long pause
160kg x 1 - belt on
167.5kg x 12

oh press
60kg x 1
65kg x 1
67.5kg x 12

wide grip pull ups
bw x 5
+ 8kg x 5
+ 10kg x 5

Bulgarian split squat
22kg dumbells x 8, 8 - each leg

jerk into squat +being neck jerk
bar x 3
30kg x 3
40kg x 3
50kg x3 - a great exercise I am going to use as warm up for squats -
want to hit 80kg x 3 on this.
glen_danburyIcon...17-12-2014 @ 14:39 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
not a bad session considering it was on severe sleep deprivation
snatch
bar x learning complex
40kg x 3
50kg x2
60kg x 2
70kg x 2, 2 - ugly, ugly, ugly
60kg x 3 - not any better

clean and jerks
60kg x 2
70kg x 2
80kg x 2

front squats
100kg x 5
120kg x 3
135kg x 6 pb and puts me on for a 160kg max

pendlay rows
60kg x 10
70kg x 10

ez curls
20kg x 15, 15, 15
glen_danburyIcon...17-12-2014 @ 20:28 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
that time of year

goals for 2015
front squat 180kg
back squat 240kg
deadlift 260kg
clean and jerk 130kg
snatch 100kg
lets do this!
glen_danburyIcon...19-12-2014 @ 16:39 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
limited sleep again but it didn't hit me too much.
deadlifts
60kg x 5 hook grip
100kg x 3
140kg x 1
160kg x 1 belt on alternate grip
180kg x 15 - wanted 20!

bench
60kg x 5
80kg x 3
100kg x 13

low bar squats
60kg x 5
100kg x 3
140kg x 1
150kg x 5
170kg x 3
190kg x 5 - deep and easy. indicates a 220kg is there

lat pull downs
40kg x 10
60kg x 10,10

lat raise
8kg bells x 20, 20
glen_danburyIcon...22-12-2014 @ 17:34 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
made some errors in loading today

jerk into squat ibto behind neck jerks
bar x 3
40kg x 3
50kg x3
60kg x 3

squats
60kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1
150kg x 8, 8, 8, 8, 12 - should have been 147.5kg. happy with this
as form spot on ATG

overhead press
60kg x 1
65kg x 8, 8 - should have been 58kg
60kg x 8, 8

high hang snatch
bar x 3
30kg x 3
40kg x 3

pull ups
bw x 10, 6
ez curls
20kg x 10
glen_danburyIcon...27-12-2014 @ 22:11 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
deadlifts
60kg x 5
100kg x 3
140kg x 2
160kg x 8, 8, 8, 8, 8 - hip was feeling slightly off

bench
60kg x 5
80kg x 3
90kg x 8, 8, 8, 8

low bar squats
60kg x 5
100kg x 3
140kg x 5
155kg x 5
175kg x 4 - wanted five but hips felt off - couldn't have gotten any
deeper though

lateral raises
10kg x 20, 20
glen_danburyIcon...30-12-2014 @ 17:53 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
trained at 1RM.
great gym
jerk into squat + behind the neck jerk
bar x 3
30kg x 3
50kg x3
70kg x 3 - pretty easy

squat
100kg x 3
140kg x 2
165kg x 8, 8, 6 - wanted 10-12 on last one but went down lost
tension on seventh rep. annoyed

overhead press
60kg x 3
65kg x8, 8, 6 - samething as squats.

pendlay rows with hook grip
60kg x 10
80kg x 10, 10

glute ham raises
bw x 8, 8

unilateral loaded sit ups
12kg x 8 - one set either side
glen_danburyIcon...02-01-2015 @ 18:03 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
deadlifts
60kg x 5
100kg x 3
140kg x 2 - hook grip beltless
160kg x 2 belt on alternate grip
180kg x 8, 8, 10

bench press
60kg x 3
80kg x 3
100kg x 8, 8, 8

low bar squats
60kg x 3
100kg x 3
145kg x 3
165kg x 3
185kg x 3 - deep and easy

incline dumbell press
40kgs x 8, 8
ez curls
30kg x 10
35kg x 10
decent enough session to kick the year off. new bars at the gym -
goldilocks bar, not too sharp, not too smooth, just right! fairly stiff
too.

hoping to hit 10-12 next week with 195kg in deads and 5 with the
same weight in low bar squats
glen_danburyIcon...05-01-2015 @ 09:35 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
jerk into squat + behind the neck jerks
bar x 3
30kg x 3
40kg x 3
60kg x 3 - left it there as wasn't feeling good in shoulders

squats
60kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1
160kg x 1 belt on
170kg x 1
180kg x 8 - wanted 9-10 but considering how crap I felt going in this
was good - puts me on for a 225kg max

cleans
60kg x 3
70kg x 1
80kg x 1 + f - no rotation in the bar

behind the neck snatch grip jerks
60kg x 3
70kg x 3, 3

unilateral loaded sit ups + hyperextension circuit 5 mins AMRAP
5kg x 70 reps

new gym environment. Decent bars for powerlifting but need a better
rotating bar for olympic lifts.
JohnGymIcon...05-01-2015 @ 11:59 
Avatar
Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Outstanding squats.
glen_danburyIcon...05-01-2015 @ 13:15 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
its getting there. looking at last cycle and did five or six with 188kg so unsure whether this is an improvement. thing is I seem to be good with repping submaximal weights. add ten kg and I go to pieces
glen_danburyIcon...06-01-2015 @ 19:48 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
snatch learning complex as warm up
snatch balance
bar x5
40kg x 3
50kg x3
60kg x 3, 3, 3

snatch
60kg x 3, 3, 3 - all power snatched to much

snatch pulls
80kg x 4, 4
pull ups
bw x 5, 5, 5

snatches were not great - being too eager. next week will possibly
move to high hang snatches with a lighter weight. pulls were too
heavy to focus on positions too.
aim is to let the pulls and snatch balance to get me used to both the
pulling and receiving. high hang snatches to work on moving between
the positions - hoping anyway!
glen_danburyIcon...07-01-2015 @ 21:48 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
third session in a row this week with my new schedule.
bench press
bar x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 1
107.5kg x 10

incline dumbell press
40kgs x 5
44kg x 4
40kg x 5

front squat
60kg x 3
80kg x 3
100kg x 5
120kg x 3
140kg x 4 - pb

dips and lateral raises AMRAP circuit 5 min
bw, 8kg loads = 90 reps

seated dumbell curls
12kg x 15

very happy with front squats considering hips and back felt tight. if
had been feeling 100% would have pushed it more and think five to
six would have been there. truly want that four plate a side front
squat by the end of the year.
glen_danburyIcon...09-01-2015 @ 11:42 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
higher rep session at monster gym
deadlift
60kg x 5
100kg x 5
140kg x 2
160kg x 1
180kg x 1 - hook grip and beltless
192.5kg x 12 - belt and alternate grip

machine rows 3x12

close grip pull downs 4x12

low bar squats
60kg x 5
100kg x 3
140kg x 1
150kg x 5
175kg x 3
195kg x 5 - just about in
glen_danburyIcon...09-01-2015 @ 11:43 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
possibly an extra inxh or two but happy aa at end of session

http://youtu.be/OVjtD2xSSXc

could have opened my legs more and sat between legs.
could have blown into lowerback to stabilise spine more
happy enough at the end of session

12345678910 ... ... 2627282930313233343536

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