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If in doubt do some squats!

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glen_danburyIcon...28-04-2015 @ 18:54 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
legs and hips full on DOMs from yesterday
bench
60kg x 3
80kg x 3
90kg x 3
95kg x 5,5,5,5,5,10

incline dumbell press
44kg x 6
42kg x 5

pull ups
bw x 19

standing press
40kg x10, 10

cable rows
40kg x 10
50kg x 10, 10

lateral raises
10kgs x 15

far too many reps for my liking!
glen_danburyIcon...30-04-2015 @ 20:30 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
pretty happy with this session.
mobility work
kettlebell swings
12kg x 10
20kg x 10

deadlifts
60kg x 5 - hook grip, beltless
100kg x 3
140kg x 3
160kg x 1
185kg x 5 - hook grip pb belt on
185kg x 5,5,5,5,6.- alternate grip

hybrid squat
60kg x 5
100kg x 3
115kg x 5 - belt on
135kg x 5
155kg x 5 - ok but have a slight disjointed ascent

low bar squats with weightlifting shoes
100kg x 3
140kg x3,3,3 - felt so good

pull ups
bw x 19
lying leg raises x 15, 15

deadlifts felt good. had the bar lower in my hands as stated by a friend- tore my hands up but made my positioning better.

low bar felt great and back didnt explode so bonus. plan to do these at the end of these
sessions building up as follows
wk1 140kg 3x3
wk2 150kg 3x3
wk3 160kg 2x2
wk4 170kg 2x2
wk5 180kg. 3x1
wk6 190kg x 1, 200kg x 1, 205kg x 1
if i can hit this at the end of everything else should be good for 220kg + after a weeks rest
glen_danburyIcon...01-05-2015 @ 17:07 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
shorter session
push press
bar x 5
40kg x5
60kg x 1
70kg x 5,5,5,5,5,10

close grip bench
60kg x 10
70kg x 10
80kg x 10

pull ups
bw x 19

dumbell curls
14kgs x 10
18kgsx 10

tricep extensions
20kg x 10
30kg x 10
glen_danburyIcon...04-05-2015 @ 15:51 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 04.05.2015 @ 22:18 PM by glen_danbury
first session for my month long journey of powerlifting at 1RM gym in welwyn.
Kettlebell swings
20kg x 10
high bar squats
65kg x 5
105kg x 5
145kg x 5
165kg x 1
175kg x 5,5,5,8 - used texas squat bar and damn its rigid!

sumo deadlifts
60kg x 3
80kg x 3
110kg x 3
150kg x 3
160kg x 3,3,3 - belt on. didnt feel great

front squats
60kg x 5
100kg x 5
120kg x 5,5,6

gluteham raises
bw x 10, 10

happy to use another gym and back not explode. not up to previous best yet put feeling
everything is moving forward
glen_danburyIcon...05-05-2015 @ 09:33 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
got up at stupid oclock to get for the gym by 5:30am due to busy days schedule. gym didn't
open until 5:50!!!!
bench
60kg x 5
80kg x 5
100kg x 1
105kg x 5,5,5,6. - didnt have a spotter so didnt push it

incline dumbell press
40kg x 10, 5

pull ups
bw x 20 - getting tough now

barbell press
45kg x 10, 6
glen_danburyIcon...07-05-2015 @ 08:33 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
kettlebell swings 16kg x 10
deadlifts - hook grip
60kg x 5
100kg x 5
140kg x 3
180kg x 1
205kg x 5 - hook grip PB
205kg x 5, 5 - alternate grip. meamt to do one more set but hands torn apart

hybrid squat
60kg x 3
105kg x 3
125kg x 3
145kg x 3
165kg x 3

low bar squat with.weightlifting shoes
140kg x 3
160kg x 3,3,3

pull ups
bw x 20
glen_danburyIcon...08-05-2015 @ 23:59 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
this morning
push press
bar x 5
40kg x 5 - strict
60kg x 3 strict
70kg x 3
80kg x 4
77.5kg x 5, 4, 5

close gripbench press
65kg x 10
75kg x 10
85kg x 10

pull ups
bw x 20

bent over laterals
10kg x 10, 10, 10

dumbell curls
12kg x 10
20kg x 10
glen_danburyIcon...11-05-2015 @ 20:50 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
PB city tonight
training at 1RM with my friend jack.
High bar squat
60kg x 5
100kg x 5
145kg x 3 - belt on
165kg x 1
180kg x 1
190kg x 5- planned minimum
200kg x 3 - egged on to go heaviet. this was workload for three weeks time. been wussung
out!

sumos with hook grip
50kg x 3
90kg x 3
130kg x 3
150kg x 1 belt on
170kg x 3 meant to do three sets of this but again egged on!
190kg x 3
210kg x 1
220kg x 1

front squats
60kg x 10
100kg x 3
120kg x 1
140kg x 1
160kg x f, 1

glute ham raises
bw x 10, 10, 10

pull ups
bw x 21
glen_danburyIcon...12-05-2015 @ 19:19 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
quick session
bench
60kg x 5
80kg x 5
100kg x 3
110kg x 1
120kg x 5

incline dumbell press
42kg x 10, 10

pull ups
bw x 21

standing press
47.5kg x 10, 10
dumbell row
20kg x 20, 20 - each arm
glen_danburyIcon...14-05-2015 @ 09:30 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
terrible nights sleep. felt like trash
mobility, fww kettlebell swings
deadlifts
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1. hook grip
200kg x 1 altrrnate grip, belt on
310kg x 1
227.5kg x 2 - gutted as wanted 5

hybrid squat
60kg x 5
100kg x 5
145kg x 3
170kg x 1 - felt adductors were going to tear off

low bar squat with heels
140kg x 1
170kg x 3, 3

pull ups
bw x 21

disappointing session. bad nights sleep didnt help but felt should have got at least three

https://instagram.com/p/2p9IucO28U/

just thought that mondays session might have impacted todays session as well - stick to the
0lan
glen_danburyIcon...16-05-2015 @ 15:42 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
this morning
push press
bar x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 1 belt on
80kg x 1
85kg x 5 - trying to keep it as a push press as opposed to a push jerk and much more limiting

close grip benches - training my arch hard
70kg x 10
80kg x 10
90kg x 10

pull ups
bw x 21

bentover rows
60kg x 10
70kg x 10, 10

dumbell curls
12kg x 10
25kg x 6
17.5kg x 10
glen_danburyIcon...18-05-2015 @ 08:50 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
felt stiff this morning
mobility and kettlebell swings
squats
bar x 5
65kg x 5
105kg x 3
145kg x 1 - belt on
170kg x 3,3,3,3,3,3,7

sumo deadlifts
100kg x 5
140kg x 3
170kg x 5, 3, 3

pull ups
bw x 22

glut ham raises
bw x 12, 12

high bar felt good once got going. sumos didnt feel as smooth - few to many reps were back
angle changed too much on first pull and kept catching fingers on thighs
glen_danburyIcon...19-05-2015 @ 07:26 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
up at silly oclock to train before work
bench
bwr x 5
60kg x 5
80kg x 3
100kg x 1
105kg x 3,3,3,3,3,3,9 - no spotter so stopped at nine as last rep was clean but sloooowww!

incline dumbell press
45kg x 10, 7 - getting some form backon these. want 50 x 10 in three weeks time to hit
previous PB

pull ups
bw x 22

dumbell row
45kg x 10 both arms

band pull aparts
3 x10
leaning out but weight doesnt seem to want to drop
glen_danburyIcon...22-05-2015 @ 11:55 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
long arduous byt rewarding day at work yesterday so didnt train. did yesterdays session today
instead and will miss overhead pressing this week
deadlifts
80lg x 5
120kg x 5
140kg x 1
160kg x 1
180kg x 1
200kg x 3,3,3,3,3,3,6

low bar squats
60kg x 3
100kg x 3
140kg x 2
160kg x 1
180kg x 3,3,3

pull ups
bw x 22
dragged my heels too much. next week on deads want 215kg x 3,3,3,5 and 3x3 with 190kg on
squats - everything on track for worlds
glen_danburyIcon...25-05-2015 @ 19:24 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
took the plunge and signed up to 1RM for a year. positive step for my focus of progressing into
u90kg class next year

today
high bar squat
60kg x 5
80kg x 5
100kg x 3
140kg x 1
160kg x 1 belt on
187.5kg x 3,3,3,3,5 - wanted more but solid deep squats


sumo deadlifts
80kg x 5
130kg x 5
170kg x 5,5,5 - first set hook grip, last two alternate. last set was best as got the ibitial quad
drive right

glute ham raises (5kg x 5) supersetted with kettlebell front squats (48kg x 10) x 3 sets

pull ups bw x 23 - this felt like limit but could just be that was knackered fom everythibg else

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