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If in doubt do some squats!

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glen_danburyIcon...04-01-2013 @ 09:06 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 04.01.2013 @ 09:06 AM by glen_danbury
An ok session – good squats but cleans and overhead work didn't hit targets

Squats 165,185,205 x 3
Overhead press 70kg x 3,2
Cleans 75kg x 3,2,2
Pendlay rows 95kg x8,8

The overheads on the second set I felt a pull in my left oblique area – did this a few weeks ago and doesn’t feel right, think I am jjust falling apart
Cleans was good on first set but second and third set just turned into power cleans – as soon as fatigue sets in I don’t seem to be able to jump and pull myself down into a squat catch position despite the bar going high enough to easily catch standing
glen_danburyIcon...04-01-2013 @ 19:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
what an idiot - went all crossfit and done fran - crap time of eight minutes thirty four but legs where cramping from this mornings workout on the first set of thrusters
glen_danburyIcon...04-01-2013 @ 19:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
what an idiot - went all crossfit and done fran - crap time of eight minutes thirty four but legs where cramping from this mornings workout on the first set of thrusters
glen_danburyIcon...04-01-2013 @ 19:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 07.01.2013 @ 09:55 AM by glen_danbury
DP
glen_danburyIcon...07-01-2013 @ 09:55 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Ok ,absolute crap

Took the kids to the park yesterday and as I ducked under a fence my foot slipped and my back jarred. This added to the stiffness due to my glute medius playing up has meant my back is fragile as hell. Being doing some work on the hips both foam rolling, stretching and strengthening exercises but today it didn’t want to know.

Squats – 140kg x 1, 160kg x 1
Bench – 100,115, 127kg x 3
Hyperextensions with band 2 x 15
Close grip presses 60kg x 15,10

Happy with the bench but back was such pain that despite my handling the weight I couldn’t get to the correct depth without a lot of pain so ditched squats and cleans .
glen_danburyIcon...07-01-2013 @ 19:43 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
a bit of foam rolling followed by stretching and I was able to overhead squat a 45kg barbell for five reps without any pain
glen_danburyIcon...10-01-2013 @ 10:35 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
lowerback and hips are feeling better - a 25p solution is rectifying it. went to a pound shop and bought four tennis balls which more resemble a brick in density and doing soem soft tissue work on my glutes with this has made a massive difference.

want to train tomrrow but got a stinking cold - dont feel too bacd but the blocked nose has made sleeping a nightmare so just feel shattered. will see what happens tomorrow at 5am
JohnGymIcon...12-01-2013 @ 16:36 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Are you still going to compete in Bodybuilding Glen?
glen_danburyIcon...14-01-2013 @ 10:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Had my first session back after both injury and then a bad cold, still had a irritating cough today but didn’t affect me much. Used weights from two weeks ago at the start of the 3x3 which still gives me around two weeks after the end of this program before the british single lifts

Squats -190kg 3x3
Cleans 60,70 x 3, 80kg x 2
Bench press 100, 115, 120kg x3

Left it at that. Going to do a crossfit session this evening – possibly doa scaled grace to ease me back into it using the 45kg barbell at work when I finish later
glen_danburyIcon...14-01-2013 @ 10:33 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
JohnGym said:Are you still going to compete in Bodybuilding Glen?


no mate - last comp I did was the 2010 BNBF british where I placed second after movign upto the middleweights for the first time - could not face the dieting anymore to be honest. still have to diet to make weight for powerlifting but its a totally different world, becoming lean is childs play. trying to get the skin on your arse like tissue paper is a living hell and dominates far too much of your life.

for me my new goals is to hopefully win the wrodl sigle lift witht eh BDFPA the after that it will be u90kg strongman, soem olympic lifting or even do a crossfit comp - even during my bodybuilding days I didnt train too much like a bodybuilder and if I had might have been more successful - love the feeling of spine about to being ciompressed or bones about to snap to much Grin
glen_danburyIcon...16-01-2013 @ 15:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Quick session today

Pull ups - bw,10,16,20kg x 5
Overhead double kettlebell squats – bw,12,16kg kettlebells x 5
Standing dumbbell presses 30kg x 5,4
Zavickas presses with barbell 45kg 2x5
Hand stand press ups bw 2 x5

Overall it was mostly my midsection rather than anything else that held me back. On the handstand press ups – tried my best o have my feet against the wall on the concentric but be freestadnign on the eccentric and want to build it to the point of being able to do these eventually freestanding
glen_danburyIcon...18-01-2013 @ 10:47 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning

Squats – 165,185,205 x 3 – wraps on 210 x F
Grace – (60kg floor to overhead x 30 as fast as possible) – 6:41

Did my usual squats and was fine despite them being slightly slow, have to get used to lifting equipped so decided on ramped days to just add some sets with suit and wraps after my normal workload done raw. Didn’t work out to well as only used wraps today and put on 5kg more than I just tripled, went down blasted out of the whole and hit a sticking point I wasn’t expecting and had to bail on the squat. I am sure its just a case of getting my groove and I have around six weeks to get used to suit and wraps

Rather than do full clean followed by overhead presses decided to go crossfit and do grace which is a clean and jerk 60kg thirty times as fast as possible – wanted under five minutes and was on track up until about midway and then just had to take too long between each attempt. My initial plan was to do five reps every forty seconds (roughly a 1:1 rest work ratio) which would have got me the sub five minutes I wanted but it wasn’t to be – very surprised how easy the 60kg was going overhead even in the later stages but it seems my legs and lung were the culprit for slowing down
glen_danburyIcon...21-01-2013 @ 09:58 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
squats 195 x 3,3,3
bench 100, 115 x 3, 130 x2
cleans 70,80,85 x 3
snatch 50kg x3
wide grip upright rows 50 x2x8
happy enough with most things but cleans
were becoming power cleans towards the
end.
glen_danburyIcon...23-01-2013 @ 16:32 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
just didn a mess around in the gym

standing dumbell presses 30kg bells x 10,6
hand stand press ups x 5,5
lateral raises x 8kg x 2 x 15
curls dumbells 10kg x 15, 16kg x 8
hand stand press ups x 4
L- sit 2 x 10 seconds

couldnt curl as getting a pain in brachialis still, slowly gettingto the point where my handstands are nearly free standing - L sits surpised me how difficult they were!!!

from next week my schwedule allows three proper barbell sessions so should revert almost to the madcow style program
glen_danburyIcon...25-01-2013 @ 09:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Happy session

Squats – 170,190, 210 x 3 with just belt, 215kg x 2 belt and wraps
Grace (60kg FTOH x 30 for time) 4:28.9
Pendley rows 100kg x 8

Well happy with squats and the time for grace - a full two minutes faster and I know if I was to man up and properly go for it I could get sub 4 minutes

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