If in doubt do some squats!
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| glen_danbury |  | ... | 31-03-2015 @ 19:02 |
 Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury |  | ... | 02-04-2015 @ 19:19 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 04-04-2015 @ 20:32 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 06-04-2015 @ 12:50 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 07-04-2015 @ 16:56 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 09-04-2015 @ 18:52 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 13-04-2015 @ 21:00 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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/ | ||
| EllD90 | | ... | 13-04-2015 @ 22:25 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | That previous workout looked brutal. Too many reps! | ||
| glen_danbury | | ... | 13-04-2015 @ 22:30 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 15-04-2015 @ 16:19 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 16-04-2015 @ 08:58 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 20-04-2015 @ 15:37 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 22-04-2015 @ 17:56 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 24-04-2015 @ 14:06 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | | ... | 27-04-2015 @ 19:45 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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 | ||
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