REGISTER AN ACCOUNT
Who's Online - 0 members and 84 guests

If in doubt do some squats!

Users viewing topic: & 1 Guest

12345678910 ... ... 2627282930313233343536

glen_danburyIcon...31-03-2015 @ 19:02 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
nervous but glad to be back to squatting
warm up, mobility, hockey ball work and some overhead squatting to loosen up
squats
bw x 10
bar x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3 - belt on
140kg x 1
150kg x 5,5,5,5,5,5,5,6

pull ups
bw x 16

single leg press
80kg x 10 - both legs

leg raises x 10, 10, 10, 10

felt i didnt do enough accessory work but good mornings are out as in full hip flexion my hips
still
buggered. from 5th set onwards my hamstrings wete cramping like crazy despite trying to
keep as uppright as possible
glen_danburyIcon...02-04-2015 @ 19:19 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
hips didnt explode which is always a plus
deadlifts
60kg x 5
100kg x 5
140kg x 1
160kg x1 belt on
170kg x 5,5,5,5,5,5,5,10

push press
60kg x 2
70kg x 5,5,5,5,5,5,5,10

pull ups
bw x 16

front squats
70kg x 3
110kg x 10, 9 - hit supports onlast set

cable rows
40kg x 10, 10

incline dumbell curls
10kgs x 10, 10
glen_danburyIcon...04-04-2015 @ 20:32 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
made a few decisions for training leading up to worlds
mondays low bar accessory work will now be
high bar paused beltless squats
sumo deadlifts

most important decision i have made is to change gyms at the end of the month. being a big
fish in a little pond is doing me no good. need people who are warming up with my max. as
such will start training st 1RM in welwyn.
glen_danburyIcon...06-04-2015 @ 12:50 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
FFS me and pumped gym
squats
overhead squat x 5
bar x 5
60kg x 3
100kg x 3
120kg x 3
140kg x 1 - belt on
163kg x 1
172kg x 3, f

sumo deadlifts
50kg x 5
90kg x 5

everything felt off in warm ups. felt better once belt went on. working sets as i stepped out bar
felt off centre. third rep felt something tightenon the ascent. tried another set but as i hit
bottom position something.in by back tweaked.
didnt domuch more as felt needed to ensure i didnt make it worse. hopping to be able to do
this session againon thursday to keep schedule on track
glen_danburyIcon...07-04-2015 @ 16:56 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
back felt better. been sitting into a full bodyweight squat and hanging around there for a few
minutes - making a difference i think

bench
bar x 5
60kg x 5
80kg x 3
100kg x 3,3,3,3,3,3,3,10ish
used a yoga block to force more of an arch. damn spotter touched last rep

pull ups
bw x 16

incline dumbbell press
38kgs x 10, 6

pendlay rows
60kg x 10
80kg x 10,10,10

lateral raises
10kgs x 15,15,15

dumbell curls
16kgs x 15, 15

low bar squats
bar x 5, 5

between all sets did single leg stiff legged deadlifts into aeroplanes - noticed my knees really
cave in. need to ensure glutes are firing as everything probably stems from this.
loads of stretching
glen_danburyIcon...09-04-2015 @ 18:52 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
tried to cram two workouts into one - regretted it midway through!
low bar squats
bar x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 1
140kg x 1 belt on
160kg x 1
170kg x 8,8,9

push press
60kg x 3
70kg x 2
75kg x 8, 8 8

deadlifts
60kg x 3 - beltless, hook grip in weighlifting shoes
100kg x 3
140jg x 1
180kg x 1
190kg x 8 - alternate grip, belt in slippers

narrow grip pull ups
bw x 21

front squats
115kg x 10

tried my new SBD wrist wraps. great for pressing but a killer for multiple sets of squats. was a
bit hesitant on squats but happy enough considering back was FUBAR three days prior
glen_danburyIcon...13-04-2015 @ 21:00 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
trained at monster gym with few friends
tons of mobility work
low bar squats
bar x 5, 3
60kg x 3
100kg x 3 - back tightened on last rep
120kg - back spasmed FFS

more mobility work
front squats
60jg x 3 - felt ok as long as i didn't lean at all unracking
100kg x 1
120kg x 1
140kg x 1
160kg x 1, 1 well high on first set. high but better on second
140kg x 7 - wanted nine but decent considering i was broken

walking lunges
50kg barbell x 24 steps x 2
leg extensions
60kg x 10, 10

going to. have to revert to high bar and try and do light low bar to keep technique. glass back
160kg second attempt https://instagram.com/p/1bNYEBO25q/
140kg https://instagram.com/p/1bOclLO27n/
EllD90Icon...13-04-2015 @ 22:25 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
That previous workout looked brutal. Too many reps!
glen_danburyIcon...13-04-2015 @ 22:30 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
it was and wasnt - should have done another two sets off deads.

fatigue might have been a factor in todays injury but thought four days would have been plenty
glen_danburyIcon...15-04-2015 @ 16:19 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
woke at5am in agony. worried really done some damage!!
loads of stretching today

kettlebell swings with 8kg bell - felt good
bench
bar x 5
60kh x 5
80kg x 3
100kg x 3
110kg x 9 - hit uprights on 5th line wasn't right as too far up the bench. SBD wrist wraps felt
great though

incline dumbell press
40kg x 10, 10 - weight was comfortable but killed hips and lowerback to keep stabile. alnost
had to totally relax my lowerbody to complete both sets

pull ups
bw x 17
dumbell presses aggrevated hips/back so finished withmore stretching and ditched other
stuff.

picking bells up off the floor was fine - just hyperextension of back sets my hips off
glen_danburyIcon...16-04-2015 @ 08:58 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
hips are still not right. doing loads to mobilise them.
going to leave training until monday. reviewed schedule and this puts my plan tight on the
worlds. cannot afford any more deviations
glen_danburyIcon...20-04-2015 @ 15:37 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
tentative return
high bar squats
bar x 5
60kg x 5
100kg x 3
120kg x 3 - belt on
140kg x 3
160kg x 1
170kg x 1 - before unracking breathed in belt and scared myself as felt back tighten
180kg x 1 - felt a ton. wanted eight but was all over the shop
sumo deadlifts beltless hook grip
60kg x 5
100kg x 5
120kg x 5
140kg x 3,3 - just trialling these
overhead squat
bar x 3
40kg x 3
60kg x 3 - so unflexible
bulgarian split squats
20kg dumbells x 8, 8 both legs
pull ups
bw x 14
glen_danburyIcon...22-04-2015 @ 17:56 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
a half hearted bench session
jerks
bar x 5
60kg x 3, 3
bench
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1

incline dumbell press
42kgs x 8, 8
pull ups
bw x 18

kettlebell swings
16kg x 10
20kg x10

hybrid squat stance variances - trying to find a solid positioning which doesn't screw my hips
40kg x 5 - wide stance high bar in weightlifting shoes
40kg x 5 - wide stance high bar no shoes
40kg x 5 - wide stance low bar no shoes

all felt like they were tearing my adductors up - going to keep practicing and stretching loads
after deadlifts
glen_danburyIcon...24-04-2015 @ 14:06 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
final session of eights wave
deadlifts
60kg x 3 - hook grip, beltless
100kg x 3
140kg x 3
160kg x 1
180kg x 1
200kg x 1 hook grip belt on. hook grip pb
210kg x 5 alternate grip, belt on. wanted 8 so disappointed

push press
60kg x 3
70kg x 1
80kg x 8

hybrid squat (high bar, wide stance, flat footwear)
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 1
160kg x 1 - have to fight against my own flexibility

did a different warm up pattern today as seen on supertraining video with chris duffin and felt
good. think if i had more confidence in my back could have pushed on more with deads.
glen_danburyIcon...27-04-2015 @ 19:45 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
mobilised hips and ankles lots.
high bar squats
60kg x 3 + 1 overhead squat
80kg x 3
100kg x 3
120kg x 1
140kg x 1 belt on
157.5kg x 5,5,5,5,5,9

cheating dirty sumo deadlifts with hook grip
60kg x 3
100kg x 3
140kg x 3
150kg x 3, 3, 3 - belt on and made a massive difference

frobt squat
60kg x 3
100kg x 3
125kg x 5

pull ups
bw x 19

happy squats felt good after first few sets. didn't want to push too hard but back felt good
sumo pulls felt better on work sets. hook grip made them comfortable but bar wasnt great and
was holding smooth section
front squats felt like a 1rm on first rep but got easier and easier as set went on - leading to
me dropping down to quickly hitting the rack and not being able to recover.wanted ten reps
and think it was easily there despite the fatigue

12345678910 ... ... 2627282930313233343536

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