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If in doubt do some squats!

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glen_danburyIcon...28-01-2013 @ 09:44 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
So so session, started off well and then went to pot

Squats 195 x 3,3,3
Bench 100,115 x 3, 130 x F
Cleans 60,70,80 x 3 85 x f

Squats took forever as I was working in with training partner and he was wrapping his knees before his last three sets but this made my sets nice and easy as there was no rush and fatigue – also get the sadistic happy sensation of cutting off Glenn branchs blood supply to his lower leg
Bench felt heavy from the first set and as soon as I unracked the 130kg it didn’t feel right but went down and knew it wasn’t going back up. Cleans are beginning to annoy me now – as soon as I get up to 80kg I cant seem to get triple extension and jump under the bar so it turns into a power clean. Need to have the confidence to just explode up into triple extension and let the bar do the rest as I get under it but feel I wait too long and try to add extra with the upper body which then doesn’t give me enough time to get under it and I either catch it in a standing position or just cant rack it
glen_danburyIcon...30-01-2013 @ 10:30 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
First Wednesday session in a while

Cleans 50kg, 60kg, 80kg x 3, 90kg x 2
Deadlifts 150, 190kg x 3
Jerks 70kg x 3, 80kg x 3, 90kg x2 100kg x 1

Was happier with the cleans but still feeling I am not exploding enough into triple extension once it gets heavier. Deadlifts just did a nice comfortable three as didn’t want to push it too much as first time in a month or so of doing deads, especially as glutes were feeling tight this morning
Jerks incredibly happy with as this is the first time 100kg has gone overhead and it was a pretty shallow jerk due to the platform being tiny and not being able to step back too far which meant the final segment of the movement was more of a press
glen_danburyIcon...01-02-2013 @ 10:16 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
I like and loathe Fridays sessions

Squats
60 x 5
100 x 3
140kg x 1
170kg x 3 belt on
195kg x 3 belt on
215kg x 3 belt on
225kg x 1+F belt and wraps

Grace = 3:57

Squats felt good – the 215kg felt incredibly light and banged out the three reps easy – put wraps on and was going for three with 225kg but on second rep the pop from the wraps caused me to lose my grove and stalled which resulted in my getting stapled to the squat rack
Grace was happy managed sub four but really felt it should have been closer to 3 mins – first twelve done in thirty five seconds and once I paused the clean element was horrendous – happily the jerk/push press portion was flying up
glen_danburyIcon...01-02-2013 @ 10:17 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
http://www.youtube.com/watch?v=6oTh2vkURh8 cleans

http://www.youtube.com/watch?v=lJw9E0z1wlc jerks/press

wednesdays sessions
AndyCoupeIcon...01-02-2013 @ 10:23 
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His levers get the bar up.
Member 2919, 8635 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq
Strong squats! Try doing the jerks so you can split wider and step through/under the bar more
glen_danburyIcon...01-02-2013 @ 11:37 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
will do andy thanks - wasnt good where I was doing them as the normal bit of space thats free was taken up, as such on that little platform I was worried about stepping back more (have gone arse over tit off the platform before doing cleans)

first time i have done jerks really, usually just push press - think I need a faster dip and drive and then a a much cleaner deeper lunge to get under the bar, will have fun practising anyway Happy
mrstruanIcon...01-02-2013 @ 12:28 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Nice squats dude Happy
glen_danburyIcon...04-02-2013 @ 10:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Crap

Same thing as always , warmed up felt stiff and first set of squats with 200kg and my hips go and cause me to have spasms in lowerback – not fun and currently in agony again – foru weeks to the british and it feels like de ja vu
glen_danburyIcon...06-02-2013 @ 09:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Tried to done a few bits today

Bench -100kg,115kg,125kg x 3
Jerks,40kg,50kg x 3 70kg x f
Squats 60kg x 5,100kg x F
Hyperextensions off the GHR

Couldn’t arch due to my lowerback giving me grief whilst benching, same with the jerks – once I got to 70kg I just wasn’t stabile and lowerback had stabbing pains. Squats 60kg was fien although stiff, 100kg as soon as I unracked it my lowerback couldn’t handle it
Hyperextensions seemed ok if I stayed tight
glen_danburyIcon...10-02-2013 @ 19:54 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
towards the end of this week done some overhead squats with 45kg and kettlebell swings with 20kg bell. amazing what a hockey ball can do

hopefully 200kg squats tomorrow to get back on track
glen_danburyIcon...11-02-2013 @ 10:43 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Well it went somewhat better than expected

Cleans
60x 3
70 x3
80 x 3
90 x F
Squats
100kg x3
140kg x 3
180kg x 1
200kg x 3 belt on
Bench
100kg x 3
117.5kg x 3
127.5kg x 3
Snatch
60kg x3
Hyperextensions
BW x15
+ mini band x 15

First proper session back since both trigger points in right and left glute medius flared up causing lowerback pains

Swapped the ordering of my session thinking cleans first would make warm up the hips more. Did trigger point work with hockey ball in between sets along with some stretching. Was focused on the triple extension and trying to get initial pull from knee extension and last drive from more hip extension but all this did was focus me on overtyhinking it too much and being slow with it being in the end a powerclean – going to do more cleans on Wednesday with initial work from a hang position
Squats felt good. The 200kg felt quite easy although I ensured I was only hitting at slightly above parallel as was concerned the dip below parallel is where my hips tighten up – overall though very happy considering last week.
Bench was ok and last set got a spot and it where the contention starts – first time this guy had spotted me and despite him being told he shouldn’t help and I wanted three clean clean reps his hands where sort of ‘on’ the bar for all the reps – couldn’t tell if he was helping or not but the reps felt too smooth for this close to max
Snatch was meant to be more technioque work but jumped into this weight too soon and felt sow and was ‘pressing’ out top of power snatches so stopped and just did some hyperextensions to finish
glen_danburyIcon...12-02-2013 @ 17:05 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
last night did the following

trx fallouts supersetted with trx reverse flys 3x10
barbell curls 25kgx10, 40kg x 10
hammer curls 26kg x10

was happy that for the first time in a while could curl with no pain in my brachialis
glen_danburyIcon...13-02-2013 @ 14:04 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Naff session today – felt slow and lethargic from waking and throughout workout didn’t get any better

Jerks 40kg x 3, 60kg x 3, 80kg x 2, 100kg x f, 90kg x 2, 100kg x 1
Cleans 60kg x 3, 80kg x 3, 90kg x f
Hang cleans 60kg x 3,3
Pull ups bw x 6, +20kg x 6, bw x 15

Count seem to explode on the jerks, failed on my first attempt of the 100kg, dropped it to go about getting technique with 90kg and did a heavy walk out with 120kg before doing the 100kg again – got it but it was ugly and didn’t really duck under it at all
Trying to get the hang of a hook grip but just made me feel like I am not exerting any force on the bar – will keep practicing
Happy enough with pull ups. Friday will be squast 215kg x3, suit and wraps hopefully up to 230kg x 1-3 and then grace where I want to get sub three minutes if possibly but it’s a big ask!
glen_danburyIcon...13-02-2013 @ 17:27 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
just did some snatches - used 45kg and just did repeated sets of three reps from a hang position - weird but snatching is easier to get the triple extension and transition than a clean for me
glen_danburyIcon...15-02-2013 @ 09:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
ot bad session
squats
100kg x3
140 x1
170 x3
190 x3 belt on
215x3
squat suit on
140 x3
180 x1
200 x1
220x2 with wraps
clean and jerks
60kg x15
cleans
60kg x3
70kg x3
80kg x1
90kg xF
first time with squat suit - took some time to get used to but 220
went up like a rocket

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