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If in doubt do some squats!

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glen_danburyIcon...26-05-2015 @ 18:40 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
feel like coming down with a cold as throat sore as hell
benxh
60kg x 5
80kg x 5
100kg x 1
110kg x 1
115kg x 3,3,3,3,5 - was wanting eight but all with decent pause

incline dumbell press
47.5kg x 10, 5

pull ups
bw x 23

overhead press
50kg x 10, 8

pendlay rows
60kg x 10
90kg x 10
glen_danburyIcon...28-05-2015 @ 08:01 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
full of snot and feel like crap. had an EQ preworkout + which took the edge of the lethergy
deadlifts
655kg x 5
100kg x 5
140kg x 3
180kg x 1 hook grip beltless
200kg x 1belt on alternate grip
217.5kg x3, 3,2. poo as scheduled to do five sets

low bar squats
65kg x 5
105kg x 5
145kg x 3
175kg x 1
190kg x 2, 3 meant to do 2 reps for three sets but did a triple which felt good and left it there.
legs felt drained

pull ups bw x 23
glen_danburyIcon...29-05-2015 @ 08:07 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
snot and lethargy still present but feelimgetting better
push press
bar x 5
40kg x 5
60kg x2
80kg x 1
85kg x 3ish, 3ish - not looking out
80kg x 3

close gripbench press
80kg x 10
90kg x 10
100kg x 5 - no spotter so stopped well short of failure

pull ups
bw x 23

+10kg x 5, 5
lateral raises
12kgs x 15, 15
incline dumbell curls
12kgs x 12, 12
glen_danburyIcon...31-05-2015 @ 16:44 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
disappointing session
highbar squats
60kgx 5
100kg x 3
140kg x 3
160kg x 1 belt on
180kg x 1
195kg x 1
205kg x 2 - first was shallow. wanted three

low bar squaf
140kg x 3, 1 - lowerback tweakedUnhappy

sumo deadlifts
100kg x 3,
140kg x 3
169kg x 1
180kg x f - back didnt feel right

pull ups
bw x w3
glen_danburyIcon...02-06-2015 @ 19:25 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today. lowerback still stiff upon waking
bench
bar x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
125kg x 4 - wanted 5-6 but 4 equates to just over 140kg max

incline dumbell press
50kg x 10, 5

pull ups
bw x 24,
+15kg x 5,5

kettlebell swings
16kg x 10
20kg x 10
24kg x 10 - amazing how these always make my back feel so much better

dumbell curls
15kgs x 10, 10

feel incredibly excited. purchased a new needle bearing barbell today - should arrive later this
week. as soon as the Worlds are done it's a race to a 300lb clean and jerk.
also made the decision to have ten to twelve weeks of no back squatting. Two reasons, one to
have a break from it but secondly to give it front squats a real focus and get that 180kg mark
glen_danburyIcon...04-06-2015 @ 08:20 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
very early session this morning. want back to be 100% so did overhead work
push press
bar x 5
40kg xx5
60kg x 3
80kg x 1
90kg x 3 - really poo and struggled with lockouts. need to focus on lockout strength going
forwards

pull ups
bw x 24

close grip bench
60kg x 5
80kg x 10
90kg x. 10
100kg x 7

got some bench pointers from tony the owner of 1RM. my set up is definitely poo and feel
withbeing tighter could see a drastic improvement in bench

kettlebell swings 20kg x 10

date nailed down for BDFPA east midlands. need to get new tshirts and medals designed as
want this to be a premium comp
glen_danburyIcon...05-06-2015 @ 17:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today.
slightly tentative as back still felt tight. had to wait ages as equipped lifters were taking for ever
deadlifts
60kg x 3
100kg x 3
140kg x 3
180kg - hookgrip beltless
200kg x 1 belt alternate grip
220kg x 1
235kg x 2 - solid and if I had been bolder could have been a third there
low bar squats - had to use the power rack as equipped lifters were now hogging racks

60kg x 3
100kg x 3
140kg x 1
160kg x 1 belt on
180kg x 1
195kg x 1 - got pissed off as floor had a bump and stood on it every rep!
205kg x 2 - asked to work in at the rack. felt much better and again if had been bold there was
more reps there

pull ups
bw x 24

feel very confident for next week . equipped lifting is not my cup of tea - a session must
take four hours as it takes 20 mins between sets to get suited and wrapped up!!!!
glen_danburyIcon...08-06-2015 @ 18:47 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
last session before worlds on friday
trying to keep volume low and intensity high but it was a mental battle as feel you aren't doing
enough

low bar squats
60kg x 5
100kg x 3
140kg x 2
160kg x 1 belt on
180kg x 1
195kg x 1
205kg x 1 - went up like a rocket. stood afterwards tempted to rep out as felt i had at least five
in me

pull ups
bw x 25

eager to compete and get started on a new training focus but this session left me with good
confidence for friday. all I want is a PB!!!!
glen_danburyIcon...15-06-2015 @ 12:14 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
no PB!

so friday was a mixed bag. ended up in third place in seniors (and third place for whole class
including all the competitors)

felt ok going into this - had a nervous night before hand doing my international reffing exam.
warm up felt good. spent a lot of time woth wes mcguiness who placed second at the British
and knew we would be a close contest. first was out of the question as Moldovan guy was
opening around 220 and eventually finished his third on anew world record of 245kg.

I opened in 205kg - no problem

217.5kg secong lift - no lift. was worried over depth and pretty much took it as deep as possible and didnt recover it on the asccent. at this point wes had missed the same lift and i knew we was battling for second and third. if i went heavier and missed could drop out of top three so ended up taking same weight again.

Wes was up first and hit it. i felt this was a good indication i had 220kg + in me today as took
it as deep as necessary and it went up fairly easy. due to bodyweight this meant wes beatme
as he was 0.1kg lighter and took the new British record we had both just did.
moving up to u90kg now as weight cuts are hitting my progress I think - that and I like my
food!
glen_danburyIcon...15-06-2015 @ 20:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
decided to have an easy fun week before embarking on new program.
c
took my new needlebraribgbar for a spin (pun intended!).
needto get some flexibility back!!!

heaving snatch balance
bar x 5
40kg x 5
50kg x 5
60kg x 3

high hang cleans 1+ jerk
60kg x 3+1, 3+1

pull ups
bw x 25
dumbell curls
24kgs x 10, 10
11 weeks without back squatting - can I cope!!!
glen_danburyIcon...16-06-2015 @ 19:43 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
another light session
hifh hang snatches
bar x 5
30kg x 3
40kg x 3
50kg x 3
60kg x 2

bench press
bar x 5
60kgx 5
80kg x 3
100kg x 1
110kg x 2 - trying slightly altered tecnique - wider grip, more up on shoulders, feet turned out
more

pull ups
bw x 25 - last three a bit to swingy
recording nutrition which i havent done in a long time. slow growth up to 90kg
glen_danburyIcon...18-06-2015 @ 09:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
getting a nice groove going - starting weights for program in full next week but withmuch lower
volume
clean and jerks
bar x3 +1
40kg x 3+1
60kg x 3+1
80kg x 2 - missed the last rep as over pulled and just kida stood there with it

front squats
60kg x 2
80kg x 2
100kg x 2
130kg x 2

deadlifts beltless and hook grip
120kg x 2
140kg x 2
180kg x 2
192.5kg x 2

pull ups
bw x 25
all my volume deadlifts will be done beltless and hook grip. same with front squats as will be
beltless. rep days will be belted with aim of max performance
glen_danburyIcon...22-06-2015 @ 12:25 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today - first day of new program
heaving snatch balance
bar x 5
40kg x 3
50kg x 3
60kg x 5, 5

high hang cleans + jerks
50kg x 1+1
65kg x 3+1, 3+1, 3+1

front squats
80kg x 1
112.5kg x 12 - dissapointed as needed 18 to keep on track for 180kg max

deadlifts. beltless and hook grip
110kg x 3
150kg x 3
192.5kg x 2,2,2,2,2,2

pull ups
bw x 20 - just too knackered
glen_danburyIcon...23-06-2015 @ 19:40 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
highhang snatches
bar x 5
40kg x 3
45kg x 3,3 wasnt pulling myself under the bar enough but still pretty smooth

benching
60kg x 5
80kg x 3
100kg x 12

overhead press
60kg x 2
75kg x 2,2,2,2,2,2

pull ups
bw x 5
+10kg x 10,10, 5

dumbell curls
12kgs x 15, 15

trying new set up on bench. wider grip, tighter set up and. feet turned out more. feels stronger
but found losing form as reps went on. pressing muscles didnt give out but couldnt maintain
the set up as set went in.
overhead press was harder than i thought - think set my 1RM for estimating 80% too high. will
stick with this though
finding hitting my target kcals tough as often need another 300kcals come the end of the day -
not going to complain though!
glen_danburyIcon...25-06-2015 @ 16:35 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
great session today at 1RM.
started off with clean and jerks and worked in with a guy prepping for a BWL comp. made me
really try and hit my positions well and is exactly the reasin I changed gyms

clean and jerks
bar x 3+1
40kg x 3+1,3+1
60kg x 3+1, 3+1
70kg x 3+1,3+1
80kg x 3+1,3+1,3+1

deadlifts
140kg x 2
170kg x 12 - belt on alternate grip

front squats
60kg x 2
100kg x 2
130kg x 2,2,2,2,2,2

bulgarian split squats
22.5kg bells x 10, 10 both legs

pull ups
bw x 16,10 - too fatigued

asked the gym if they knew of anyone selling a squat suit and tony the owner lent me a size 38
titan suit. going to have a play and see where it takes me

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