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If in doubt do some squats!

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glen_danburyIcon...22-03-2013 @ 12:19 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Squats 175kg x 4,4,4,4,4,4
Bench 105kg x 2,2,2,2,2,2
Pull ups bw,+10,+15kg x 5
Calf raises - just didi whatever my training partner was doing
jamieaIcon...22-03-2013 @ 16:33 
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has perfected the anvil roll
Member 353, 3292 posts
SQ 230, BP 160, DL 275
665.0 kgs @ 100kgs UnEq
Whats the routine u r following now mate?
glen_danburyIcon...25-03-2013 @ 09:03 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
extended russian squat routine

6x 2 with 80% twice a week on squats and a rep to one days work each week until at 6x6 then increase loads each week until work up to new 1RM

Altered my weekly plan due to having to work etc on the bank holidays which would prevent training. As such sadly only two sessions each week so just doing the loading element

Today

Deadlifts 175kg x 5,5,5,5,5,5
Clean and jerks 70kg x 5,5,5,6
Log press 67kg x 5

Cleans were knackering and could feel the extra volume was just making my form suffer so cut it to four sets and did an extra rep
glen_danburyIcon...27-03-2013 @ 09:15 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 27.03.2013 @ 09:16 AM by glen_danbury
Sat down yesterday and made a decision to scrap this Russian squat routine, nothing wrong with it just not enjoying it really and that’s a major driver in training for me.

Loved the 5x5 madcow but feel I need a break from it until I can get my hips right to be able to bare the load of squatting and deadlifting three times a week.

Considering one of my training partners is doing the 5/3/1 I think I am going to opt for this – also helps that I found a monstrous spreadsheet which calculates everything for 5/3/1 for around a year – although it needs calming down as its predictions put 60kg on my squat with the linear increases in 1RM

Anyway today just wasn’t in the mood for it

Squats 175kg x 5,5,5,5,5,5
Jerks 60kg x 3,80kg x3, 90kg x fail

Squats were fine – nice and explosive and after the first two sets felt quite easy. Done jerks as just didn’t want to do benching but wasn’t in the groove for it. oh well – sod this week off not going to train until next week now with the holiday period coming off and considering I haven’t had a break in a while five or six days of rest will do me wonders and I will be straining at the leash to start a new program
glen_danburyIcon...02-04-2013 @ 09:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
First day on the 5/3/1 and first impressions – not nice!!! Came in and did

Squats 130, 150 x 5, 170 x 11
Hang cleans 70kg x 3,3,3
Safety squat bar good mornings 60kg x 10,10,10
Toes to bar leg raises x 10

Squats made me feel sick as a dog. Wanted twelve but struggled to get eleven – need to get back into higher rep stuff as think this program will have that on the 5 days. Really felt sick by the end of it and eleven is not exactly a high number!!
Done hang cleans rather than cleans from the floor – seem to be able to move my feet better from the hang and feel I can learn tod drop under the bar and catch in a squat position easier – everything went pretty well apart from my third rep on the first set where maybe I became nonchalant and didn’t catch right and it stuck me straight on my arse

Safety squat bar was interesting – found it harder to keep my upperback tight when doing these but will keep practicing and move the weight up slowly each week
glen_danburyIcon...03-04-2013 @ 09:56 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Pressing day today and it was pants! Didn’t get anywhere near where I wanted

OH press 40,50kg x 5 60kg x 8 (was wanting twelve but ninth rep stalled and wouldn’t go up past nose height)
Bench 70,80 x 5 90kg x 10 (again wanted to 12-15)
Pendlay rows 60kg x10, 80kg x 10,10

Last night did some pull ups did bw x 10,8

Will do some dips later
glen_danburyIcon...05-04-2013 @ 18:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
today
deadlifts 135, 160 x5, 180 x10
hang snatches 40kg x 3, 3, 3
front squats 60, 80, 100kg x 10
wanted double figures on deadlift and stopped well short of failure.
looking to build momentum on this and aim for ten with 190 next
week then eight to ten with 200 the week after.
hang snatches wasn't great as couldnt get arms back in catch
position due to chest and shoulders being tight from wednesday.
happy with front squats as 100kg was comfortable and had really
good dive bomb style technique compared to back squat - aim to
move the weights up by ten kg next week so it goes 70, 90, 110
feel I could have done more but cant complain
glen_danburyIcon...08-04-2013 @ 09:15 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Todays session

Squats135,160 x 3, 180kg x 8 (belt and wrist wraps on for this set)
Hang Cleans 70kg x4,4,4,4
Safety bar good mornings 65kg x 10,10,10

Woke up feeling like I am coming down with something, nice I warmed up this seemed to go though. Could have done a bit more but felt like reps seven and eight were cut a little shallow so stopped.
Hang cleans are going well – seeming to get good footwork and getting underneath the bar.
Safety bar goodmornings still don’t feel like I am getting myself tight enough on
glen_danburyIcon...10-04-2013 @ 13:06 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

OH press 50,60kg x 3, 65kg x8
Bench 75,85kg x 3, 95kg x 12
Rows 60, 90,90x10
Dips +10kg x10,10,10

Progress against last week buit stil peed off with my OH being so poor! This is with every rep being paused on clavicles though which is a shred of comfort
glen_danburyIcon...12-04-2013 @ 13:03 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
deadlifts 150, 170 x 3, 190x 10
snatches 30, 40, 50 x3
front squats 70, 90, 110 x 10
stopped at ten on deads but could have done more but was saving
a little in this cycle.
snatches were off as flexibility took a while to get right and last set
was power snatches
front squats the last set was close to limit but going to put the
weighrs up to 80, 95/100, 120 next week
glen_danburyIcon...15-04-2013 @ 09:09 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Squats
150x 5,170x3, 190x6
Hang cleans 70kg x5,5,5
Safety bar goodmornings 75kg x 10,10,10

Took a while to get going. Possibly could have donea few more on the 190kg set of squats.
First set of hang cleans couldn’t move my feet quick enough and they turned into power cleans, second set was better, third set was nice and snappy.
Decided that once the weights start going up on the hang cleans I will have to add in a warm up set or two to get the motion but right now I am being lazy as I know the weights within my limits
Good mornings was fun – made me sweat like hell and proper lowerback pump
glen_danburyIcon...17-04-2013 @ 08:59 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

OH press 50 x 5, 60 x 3, 70 x 4
Bench 80 x 5, 90 x 3, 105 x 9
Pendlay rows 60kg x10, 100kg x 10,10
OH press 60 x 1, 70 x 4

Peed off – don’t know what it was but had a target of six to eight on OH press with 70kg – just felt heavy each rep was a grind right from the start
Bench, happy with this as target was eight reps, considering it was after OH press it went well.
Tried to use hook grip on rows and was good with 60kg, only done two reps at 100kg and had to go back to conventional double overhand as just didn’t feel strong enough like that
Was really annoyed with myself and despite feeling worked from bench and rows decided to have another bash at the 70kg, felt much better and smoother and made me realise by attempt early was pitiful as I equalled it and wasn’t far from locking out the fifth rep – lesson learnt is that I need to stop being a pussy and get some rage going before the lifts I don’t particularly like.

Deload next week were I plan to do the deload weights on the big lifts and up my Olympic lifting work so that I don’t feel it’s a wasted session. On many of the big lifts the weights will be similar on most due to the spreadsheet I am using to calculate it rounds either up or down so its all about rep PBs next cycle
glen_danburyIcon...19-04-2013 @ 09:13 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

deadlifts
60kg x 5 hook grip
100kg x 5 hook grip
140kg x 1 hook grip
160kg x 5 mixed grip
180kg x 3 belt on
200kg x 8

Snatches 40kg 3x5

Front squats 80 x 10, 100 x 3, 120kg x 6

Woke up late and was rushing. Trying to get used to a hook grip to aid in carryover to my Olympic lifts so used it on all warm ups – was surprised how comfortable it felt at 140kg. hit eight with top weight and was disappointed as targeted nine but eight still keeps me on for the projected max I wanted. Videoed this and thought I was pausing more between reps – wasn’t touch and go but wasn’t fully paused. Feel I pussied out on these as looking at the video my form didn’t break down and could have kept on going but think there is some trepidation with deadlifts at the moment as these are what causes my hips to screw up and then cause back problems

Snatches were awful – chest was so tight from Wednesday and had to power snatch it otherwise I would miss the lift

Somehow time had got the better of me so rushed through front squats to get to top weight – again disappointed as lost it forward as I started to grind on the seventh rep – wasn’t dropping and getting rebound out of the hole either

Vidoed deads and front squats and will put up later
glen_danburyIcon...19-04-2013 @ 13:42 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
glen_danburyIcon...19-04-2013 @ 13:43 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq

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