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If in doubt do some squats!

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glen_danburyIcon...18-02-2013 @ 09:05 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Getting back on track

Snatches
40kg x 3
50kg x 3
70kg x F
Cleans
70kg x 3
80kg x 3
90kg x F
Squats (suit on)
140kg x 3
180kg x 1
220kg x1 wraps and belt
240kg x 1 wraps and belt
200kg x 5 – suit off and belt only
Jerks
60kg x 2
80kg x 2
100kg x 1

Quick lifts were messy, not good snap or technique and think I am over thinking these lifts too much
140kg squat felt easy – although in a suit it seems to take ages to get down to parallel – at present the suit is tight on my thighs but can still get it on with no plastic bags and the straps etc are loose but still feel so much more stable in the bottom position – makes me wonder what I could do with a size 38 suit and decent wraps??? 200kg felt easy enough but all were right on the edge of parallel. Friday will be 260kg equipped and 220kg x 3 raw
Jerks were more push presses really as couldn’t get my split going quick enough but its getting there – was hitting more extension before moving today so it was flying off the shoulders but was crap lockout as wasn’t dipping under enough
glen_danburyIcon...20-02-2013 @ 08:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Naff session

Didn’t feel right from the moment I got up – slow and lethargic

Spent forty five minutes practicing cleans and a futile attempts at some jerks but gave up

Tonight will do some pull ups and upperback stuff
glen_danburyIcon...25-02-2013 @ 09:35 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
A disappointing session – not to sure where the fault is but could eb drop in weight, could be the break in training but weights felt heavier than they should and nothing moved like I wanted it to

Squats
60x 3
100kg x 3
140kg x 2 suit on
180kg x 2 suit and belt
220kg x 1 suit, belt and wraps
240kg x 1 suit, belt, wraps
260kg x 1 suit belt and wraps (didn’t go anywhere near deep enough)
220kg x 3 belt only – not deep enough

Jerks
60kg x 3
80kg x 2
100kg x f
90kg x f

On the 260kg it was a mess from the start, walking it out was awkward, feet where fair to close together and first attempt at decent caused stabbing pain in lowerbacl, tried to reset a little and did one shallow squat but it was pitiful. 220kg got deeper with each rep but the third rep still wouldn’t have passed in a comp. by the end the jerks I was rushing and it just didn’t feel right. Oh well going to do some clean practice on Wednesday and then rest up for Sunday and hope the hard work pays off
glen_danburyIcon...25-02-2013 @ 16:34 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
https://www.youtube.com/watch?v=44vnT2vlCxI&feature=youtube_gda...

my crappy 220 x 3 attempt - well high!
glen_danburyIcon...03-03-2013 @ 12:21 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
dissapointing - got second as only got my opener. second attempt at 220kg which got two red lights for depth

https://www.youtube.com/watch?v=GVw-3V7NIxY&feature=youtube_gda...
JohnGymIcon...03-03-2013 @ 12:25 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Bad luck mate.

Maybe you should train ATG like Tom Martin does? Training high results in competing high I reckon.
glen_danburyIcon...03-03-2013 @ 17:15 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
JohnGym said:Bad luck mate.

Maybe you should train ATG like Tom Martin does? Training high results in competing high I reckon.


I can see your point. There's a lot of things I need to do differently going forward including

- greater depth
- faster descent
-less pause at the bottom

in all I am not to disappointed as qualified for worlds and if you look through my journal two odd weeks ago I couldnt bend down to put my socks on - which is possibly a major reason of late of not hitting depth as the deep position was screwing with my lower back and hips.

we live and learn. still want to aim for between 230-240 by june. a variation of the Russian squat routine up next after next week
IainKendrickIcon...03-03-2013 @ 17:29 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Live and learn pal. You know what needs work going forward.
glen_danburyIcon...06-03-2013 @ 09:43 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Just did some lightish odds and ends today tio get back into the swing of thigns before proper program starts next week

Log press 67kg x 2,72x2,77x2, 82 x 1, 67 x 5
Squats 140x 2, 160 x 2, 175 x2

Very little work done but got me back into it. Friday will be some deadlifts and then can crack on with program next week. Tried to dive bomb my squats a bit more but after 140kg my hips didn’t like this too much. Also squatted today with the bar about an inch or more higher up my back and it just felt bit odd
glen_danburyIcon...08-03-2013 @ 09:34 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Thought I would get cracking on the new program today – selected Wednesdays session and did the first prescribed workload so I am one week ahead on dealdifts and clean and jerks

Today

Deadlifts 175kg x2,2,2,2,2,2
Clean and jerks 70kg x 3,3,2,2,2,2
Log press 67.5kg x 2

Deadlifts just felt weird as its been that long since I have done them – by the later sets I felt I was getting my groove back a bit. First two sets of cleans forgot I was doing only two reps!! Hurt my wrists like hell resetting the bar after cleaning it before jerking it so had to put on wrist wraps and after that it was fine – still not dipping enough in the catch though and its still too much like a powerclean
Log felt bloody heavy after the jerks
glen_danburyIcon...11-03-2013 @ 09:16 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
First squats of the Russian squat program – took too long but that was more because glenn branch was working in with me and a lot of swapping of weights etc

Squats 175 x2,2,2,2,2,2
Bench 105kg x3,3,3,3,3,3
Pendlay rows 60kg,80kg,100kg x 5

The pendlay rows were done in between the last two sets of bench to save some time. The squats still don’t have the snap I want but presume this will just take practice to get that quick turnaround in the bottom position. I expect as the Friday session get harder Mondays will seem easier and easier and will be easier for me to ‘dive bomb’ and get used to a faster turn around
glen_danburyIcon...13-03-2013 @ 13:26 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today a comfortable session

Deadlifts 175 x 3.3.3.3.3.3
Clean and jerks 70kg x 3,3,3,3,3,3
Log press 67.5kg x 2

Cleans are getting better but still need to be dropping faster
glen_danburyIcon...15-03-2013 @ 09:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 15.03.2013 @ 09:30 AM by glen_danbury
Felt the increase of one rep on all the sets – should be fun then over the next three weeks

Squats 175 x 3,3,3,3,3,3
Bench 105 x 2,2,2,2,2,2
Pull ups bw,+7.5, +10kg x 5

Squats seemed to take an age to warm up to, think I just need to pull my finger out
glen_danburyIcon...18-03-2013 @ 10:19 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Squats 175 x2,2,2,2,2,2
Bench 105kg x 4,4,4,4,4,2 (2)
Pendlay rows 65kg, 85kg, 105kg x 5

Squats were easy but still haven’t got the snap in the turn around I want yet. Bench wasn’t nice – was rushing through a little and trying a slightly different set up where I wore my belt to see if it aided in maintaining more of an arch – the fifth set I didn’t have a spotter and the fourth rep was a true grind, the sixth set I got four reps but only two by myself as Glenn spotted me through the sticking points
glen_danburyIcon...20-03-2013 @ 09:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Deadlifts 175 x4,4,4,4,4,4
Clean and jerks 70kg x 4,4,4,4,4,4
Log press 67kg x 4
Military press 50kg x 10

Deadlifts were easy enough but still feel slow. First set of cleans were horrible – think I was over thinking it too much, but if I don’t it just becomes a powerclean. Jerks were flying up so its just the clean element which is giving me grief

Getting the feel of the log and the awkward angle a bit more now, once I am comfortable with five will drop it to three sets of three and build up from there

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