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If in doubt do some squats!

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EllD90Icon...09-01-2015 @ 12:06 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Nice squats. You look very uncomfortable in and out of the hole.
glen_danburyIcon...09-01-2015 @ 12:15 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
so many hip problems with spasming glute medius that im tentative when getting down and turning around. It's a true mental barrier as two years of reoccurring injuries have made me weary.

feel better at that point with high bar
glen_danburyIcon...09-01-2015 @ 12:15 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
so many hip problems with spasming glute medius that im tentative when getting down and turning around. It's a true mental barrier as two years of reoccurring injuries have made me weary.

feel better at that point with high bar
EllD90Icon...09-01-2015 @ 12:48 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Would paused squats help at all? No worrying about a stretch reflex, making you get out of position. Just drop down, keep tight, then explode back up.
glen_danburyIcon...09-01-2015 @ 13:01 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
have done some.
think probably the opposite and doing lighter and training a quick explosive turn around and then building back up might be better
glen_danburyIcon...12-01-2015 @ 18:57 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
ong but great day yesterday at the bdfpa East Midlands PL comp.
truly some great lifting to inspire
today

jerks into squat + behind the neck jerks
bar x 5
30kg x 3
40kg x 3
60kg x 3
80kg x 2

squats
100kg x 3
120kg x 3
140kg x 1
155kg x 5, 5, 5, 5, 5, 10 - belt on for these. had few more in me but
hips were still stiff from Friday.

behind the neck jerks with snatch grip
60kg x 3
80kg x 3, 3 - grazed my neck badly on lowering last rep
70kg x 5

weighted v sits
5kg x 12, 12, 12
glen_danburyIcon...13-01-2015 @ 18:48 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
snatch balance
bar x5
30kg x 3
40kg x 3
50kg x3
60kg x 3
65kg x 2, 3

high hang snatch
40kg x 3
50kg x3, 3, 3

55kg x 3
pull ups
bw x 5
+ 4kg x 5, 5

hips feeling so tight after yesterday that went without snatch pulls.
bodyweight dropping nicely.
today kept weight lower and just focused on maximum speed under
the bar.
glen_danburyIcon...14-01-2015 @ 18:27 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today. hips felt battered to pieces
bench
60kg x 5
80kg x 3
95kg x 5, 5, 5, 5, 5, 8

front squats
60kg x 5
80kg x 3
100kg x 5
112.5kg x 5
130kg x 5

dips and lateral raises AMRAP circuit
10kg. 85 reps in five minutes
glen_danburyIcon...16-01-2015 @ 21:45 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
oday
deadlifts
60kg x 5
100kg x 3
140kg x 2, 2
160kg x 1
167.5kg x 5, 5, 5, 5, 5, 12

oh press
60kg x 1, 1
62.5kg x 5, 5, 5, 5, 10

low bar squats
60kg x 5
100kg x 3
140kg x 5
155kg x 5
177.5kg x 5

sld +pendlay rows AMRAP circuit 5 min
70kg x 65 reps

dissapointed new belt didn't turn up for squatting. posterior chain is
fried
glen_danburyIcon...19-01-2015 @ 18:32 
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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 5
40kg x 3
60kg x 3
70kg x 1
80kg x 2 + 1 (only did jerk) - still progress though

squat
100kg x 3
120kg x 3
140kg x 2
160kg x 2 - belt on
175kg x 5, 5, 1, 5, 2 - last set was awful. pain in oblique from
screwed up set three

snatch grip behind the neck jerks
60kg x 3
70kg x 1
80kg x 1
90kg x 1
100kg x 1
75kg x 5

third set of squats went down and was not centred. caught the
supports had to steady it and then do a deep paused squat. felt it in
oblique. wanted ten on final set but was off after that.
glen_danburyIcon...20-01-2015 @ 17:46 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
a mish mash session as can't train tomorrow
bench
60kg x 3, 3
80kg x 3
100kg x 1
105kg x 5, 5, 5, 9

snatch balance
bar x5 - too tight in the chest so left it

front squats
60kg x 5
100kg x 1
105kg x 3
120kg x 3
135kg x 3 - tried new 13mm belt. not sure yet as wasn't as tight
fitting as I like

snatch balance
bar x5
40kg x 3
50kg x3
60kg x 1

high hang snatch
40kg x 3
50kg x3
60kg x 3, 3

pull ups
bw x 5
+ 10kg x 5
glen_danburyIcon...23-01-2015 @ 22:54 
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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 3
140kg x 3
160kg x 2
180kg x 1 - beltless hookgrip
187.5kg x 5, 5, 5, 8 - alternate grip and belt

overhead press
40kg x 5
60kg x 3
70kg x 5, 5, 5 - felt tight in the shoulders

low bar squats
60kg x 5
100kg x 3
140kg x 2
150kg x 3
170kg x 3
190kg x 3 - deep and felt easy but didn't feel feet were in the right
spot

used 13mm belt for tge first time with back squats. nice and stiff but
dont feel I can get it as tight as my 10mm. maybe as it wears in. do
wonder if tighter 10mm is better than a stiff but not as tight 13mm.
didn't cut in as much as I thought
glen_danburyIcon...26-01-2015 @ 19:19 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
squats
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1 belt on
180kg x 1
190kg x 5 - wanted six bu this is a high bar PB

clean and jerk
60kg x 1+1, 1+1
70kg x 1 + 1
80kg x 1 + 1
90kg x 1 + 1
100kg x 1+ 1, 1+1, f, 1 + 1
80kg x 3+1, 3 + 1

unilateral loaded sit ups
+ 5kg x 12, 12
used new bar - awesome spine and knurling. I am in love!
glen_danburyIcon...27-01-2015 @ 18:04 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
jammed in some stuff from tomorrow as don't think I can train. back sore from yesterday. bonus as weighed 84kg today

snatch balance
bar x5
30kg x 3
40kg x 3
50kg x1
60kg x 1
62.5kg 3

high hang snatch
40kg x 3
50kg x3
60kg x 3
62.5kg x 3 - pb

front squats
60kg x 3
100kg x 3
120kg x 2
140kg x 8 - massive pb

lateral raises drop sets
14kg x 10, 10kg x 10, 4kg x 20

140kg x 8 is three rep pb. puts me on track for 180kg 1rm. thibk im
good for 165-170kg at the moment. great considering what I had
done yesterday
glen_danburyIcon...30-01-2015 @ 13:42 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today trained at 1RM in Welwyn Garden City.
deadlifts
60kg x 5
100kg x 3
140kg x 3
185kg x 1 hook grip and beltless
205kg x 9 - wanted 12 but just tired out to quickly. PB though

overhead press
40kg x 5
60kg x 1
65kg x 1
75kg x 6 - pb

low bar squats
60kg x 5
100kg x 3
140kg x 5
180kg x 1
200kg x 5 - felt good. first two feet was too wide. last rep was only
one not deep enough but as I was doing it out of a monorack I didn't
want to get pinned despite having a spotter

dumbell rows
30kg x 12, 12, 12

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