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If in doubt do some squats!

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glen_danburyIcon...01-03-2015 @ 10:23 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
ell yesterday was a mammoth day. up at 3am drove to venue.
weighed in at 81.1kg so around 7.5kg loss over eight weeks.

was originally planning on 205kg opener but decided to move it down
to 195kg. I struggled with this decision as I knew to past champions
would be opening slightly above and another senior/open lifter
opening heavier but wanted to get in a solid stable opener.

warming up nearly killed myself as I miss racked a 150kg - luckily no
harm done apart from my ego.

throughout I didn't feel as stable then realised the weight loss meant I
needed another notch on my belt! by Monday my new found Abs will
be gone.

first opener 195kg - so easy. deep and comfy. other lifters didn't
seem as comfy with opener

second lift 210kg - big jump and was slower but again felt good on
my back. this matched the best second round lift.

was going to go 222.5kg for third lift but seeing others third lift new
that a 216kg would win it and set a new single lift record so dropped
it to that.

216kg third lift - felt great, took it down and was slow but didn't feel
maximal. two whites. broke the three year run of second place
finishes and missing lifts!

another competitor hit his third lift of 212.5kg so had a fourth lift
attempt to break my newly set record but missed the lift.

fourth attempt 222.5kg for a comp PB. felt good went down got to
the bottom lost tension in hips. said no expecting this to be a signal
for tge spotters - obviously wasn't clear as no help came and
continued to go down. when I wasn't moving sat on my calves they
realised it wasn't coming up and stepped in lol

dissapointed not to get a new comp PB but happy with the rest of the
results.

Tuesday will be next squat session - eyes on the world's in june
JohnGymIcon...01-03-2015 @ 13:35 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Thats a brilliant performance Glen. Good man.
LurkioIcon...01-03-2015 @ 13:43 
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as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq
Well done!
glen_danburyIcon...03-03-2015 @ 19:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
cheers guys

ay first workout of new juggernaut program. running it straight not
with inverted sets and reps - high reps SUCK!!! might undulate it
rather than linear

high hang cleans
bar x learning complex
40kg x 3
60kg x 3
70kg x 3, 3, 3

low bar squats beltless
60kg x 3
100kg x 3
120kg x 10, 10, 10, 10, 10 - tried to stick yo a minutes rest between
sets and felt sick as a dog

good mornings
40kg x 10, 10, 10 - surprised how tight my hamstrings were

single leg, leg press
40kg x 10, 10, 10 on both legs

pull ups
bw x 13

lying leg raises x 10, 10
glen_danburyIcon...04-03-2015 @ 17:59 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
legs are in pieces - was going to snatch today but no way I would move well and snstches are still too much of a learning stage to do it stiffly

today
pull ups
bw x 13

bench 1 min rest between sets
60kg x 5
70kg x 1
75kg x 10, 10, 10, 7, 7 - my strength endurance sucks - niggle in
right elbow didn't help

incline dumbell press
36kgs x 7
28kgs x 7 - elbow was in pieces now

pendlay rows
60kg x 10, 10, 10

lateral raises
10kg x 10, 10, 10
ironcolinIcon...04-03-2015 @ 20:00 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Well done on the comp!
glen_danburyIcon...06-03-2015 @ 16:06 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
cheers. step forward but still of what I want this year (230kg + squat)

sick as a dog!!!
push press
61kg x 10, 10, 10, 10, 10

deadlifts
135kg x 10, 10, 10, 10, 10

front squats
60kg x 5
90kg x 10, 10

pull ups
bw x 13, 8
glen_danburyIcon...09-03-2015 @ 18:17 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
high hang cleans
bar x 5
60kg x 3
70kg x 3
80kg x 3, 3, 3

low bar squats
80kg x 3
100kg x 3
120kg x 3
140kg x 10, 10, 12 - first set beltless. last sets with belt on. BW still
low as could get it on fourth hole

good mornings
40kg x 10
50kg x 10, 10, 10

pull ups
bw x 14

single leg leg press
40 x 10
50 x 10, 10, 10 - both legs

lying leg raises x 12, 12, 12
glen_danburyIcon...11-03-2015 @ 18:04 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
voodoo flossed my tricep tendon, stretched my shoulder but still not
right
jerks
bar x 3
40kg x 3
60kg x 3
80kg x 3

bench
60kg x 5
80kg x 1
85kg x 10, 10, 7 - useless

pull ups
bw x 14

incline dumbell press
24kgs x 10, 10, 10

pendlay rows
60kg x 10
70kg x 10, 10

lateral raises
8kgs x 10
12kgs x 10, 10
glen_danburyIcon...13-03-2015 @ 11:04 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
ended up at pumped gym this morning. bit rushed
deadlifts
60kg x 5
100kg x 5
143kg x 1, 1
151kg x 10, 10, 12 - first set beltless which is a beltless PB

push press
60kg x 1
65kg x 10, 10, 12- using a new lever belt and didn't clasp it properly
on second set and popped open meaning it just bounced around like
a hula hoop

front squat
100kg x 10, 10

pull ups
bw x 14
+8kg x 6, 6

dumbell curls
12kgs x 10, 12
glen_danburyIcon...16-03-2015 @ 21:46 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
low bar squats
bar x 5
60kg x 5
100kg x 5
120kg x 3 - belt on
140kg x 1, 1
150kg x 18 - peed of as wanted 20

high hang cleans
60kg x 3
80kg x 1
85kg x 3, 3, 3

good mornings
50kg x 10
55kg x 10, 10

pull up
bw x 15

single leg press
70kg x10
70kg x 10, 10 - seat adjusted for extra depth

used new lever belt. not sure it. it pitched me forward more
glen_danburyIcon...18-03-2015 @ 18:22 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
bench
bar x 10
60kg x 5
80kg x 5
90kg x 16

powercleans + jerks
60kg x 1+ 3
80kg x 1+ 3, 1+3, 1+3

incline dumbell press
30kgs x 10,10,10

pull ups
bw x 15, 8
glen_danburyIcon...20-03-2015 @ 22:16 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
bit of a rushed session
deadlifts
60kg x 3
100kg x 3
140kg x 3
160kg x3 - belt on
170kg x 17 - few more in the tank still

push press
60kg x 3
65kg x1
67.5kg x 15

front squat
60kg x 3
100kg x 1
105kg x 10, 10 - belt on

pull ups
bw x 15

dumbell curls
16kg x 10, 10

feel i have a chesty cough coming on - lack of sleep not helping but hit the numbers wanted
more or less.could have pushed deads a bit harder
glen_danburyIcon...24-03-2015 @ 11:37 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
such an idiot. should have just backed off this week due to sickness - too stubborn.
highhang cleans
bar x 5
40kg x 5
50kg x 5
70kg x 3 - jarred somethingin glute/hip
80kg x 3 - agony

lots of stretching and work with hockey ball

low bar squats
60kg x 5
100kg x 5
120kg x 3 - belt on
140kg x 3 - fine in the holebut agony stood fully upright
165kg x 0 - couldn't even unrack it

pull ups
bw x 16
glen_danburyIcon...30-03-2015 @ 18:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
week off due to busted hips
motivated after a days reffing at BDFPA full power nationals.serious weights shifted
today - left squats to tomorrow and tried to work on my pitiful bench

pull ups
bw x 16

bench
60kg x 1
70kg x 5
90kg x 5,5,5,5,5,4,5

incline dumbell press
32kgs x 10, 10

squats
bar x 10
60kg x 10 - felt fine

dips
bw x 10, 10

kettlebell swings
16kg x 10 - hips tight in bottom position
hope to start smashing squats again tomorrow

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