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If in doubt do some squats!

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glen_danburyIcon...29-05-2013 @ 09:38 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Another poo session – don’t know whats occurring this week

Overhead squat
40,50,60,70,80 x 1
Overhead press 55 x 5, 65 x 8 (meant to be 12)
Bench
75 x 5, 85 x 5, 95 x 11 (meant to be fifteen)

Seems like I just don’t have the strength endurance at the moment – feels like two sessions wasted!
Oh well deadlifts on Friday and need 190kg x 12-15
Possibly going to do metcon challenge tonight as last night I just did some drop snatches (40kg) and mobility work
glen_danburyIcon...29-05-2013 @ 21:23 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
redeemed some dignity as done my works metcon challenge and broke the 200 rep point

did some dips as well +25kg x 15 - fairly easy
glen_danburyIcon...31-05-2013 @ 09:39 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
A bit better finish to the end of this week

Short session as was giving guidance to someone one what areas to focus on their physique

Deadlifts
60kg x 5 hookgrip, beltless off 2 inch deficit
110kg x 5 hookgrip, beltless off 2 inch deficit
145kg x 5 hookgrip, beltless off 2 inch deficit
165kg x 5 hookgrip, beltless off 2 inch deficit
190kg x 12 alternate grip, belt on from floor

Overhead squat
50kg x 3
70kg x 1

Overhead kettlebell squats
12sx 2
16’s x 2
20’s x 2

Still needing a lot of thoracic mobility and increased ankle mobility to nail the overhead squat stuff – every night plan to do shoulder disclocations and thoracic mobility work on the foam roller
glen_danburyIcon...03-06-2013 @ 09:10 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Bit of a rushed session but was pleased

OH squats
40,60 3 x, 80 x 1
Back squats
100kg x 3 high bar
145kg x 3 low bar beltless
165kg x 3 low bar beltless
190kg x 8 – belt on

Sumo deadlifts 140kg x 8

Worked an overnight shift last night, only got two hours sleep and didn’t arrive at the gym until thirty minutes later than normal – a hefty dose of caffeine and a new rep PB on squats. Sumo deads feel like they are getting their groove back and hope to move to doing 3 x 5 next week with same weight and just add 2.5-5kg each week
glen_danburyIcon...04-06-2013 @ 13:58 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Bit better session today than last weeks – must have just been a crappy few days

OH press
50 x 3
60 x 3
70 x 7 – belt on

Bench
80 x 3
90 x 3
100 x 13

Kroc rows
30kg’s x 20
42kgs x 20

Overhead squat
60kg x 1

Wanted eight with 70kg but wasn’t to be- think might need to develop more core strength as dont feel steady when trying to grind out a rep
Bench was happy enough with but done more in the past. After this cycle thinking of ensuring there’s a long pause in the bottom but currently its still my lockout which is causing the issues
Done kroc rows to save my lowerback as schedule this week means I am deadlifting tomorrow
Tried overhead squats but shoulders were severely fatigued and was tightening up too much
glen_danburyIcon...05-06-2013 @ 10:04 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Felt the effects of three days on the bounce – mainly in my upper back really, disappointed with deads but feel I will match this at least next week when fresh with 10kg heavier

Overhead squats
40kg x2
50kg x 2
60kg x 2
70kg x 2
Deadlifts
60kg x 3 hook grip, beltless off 2inch deficit
100kg x 3 hook grip, beltless off 2inch deficit
155kg x 3 hook grip, beltless off 2inch deficit
175kg x 3 hook grip, beltless off 2inch deficit
200kg x 5, belt on, alternate grip off floor
Hang Cleans
50kg x 2
60kg x 2
80kg x 2
90kg x f,f,f

Could feel the squats in the loweerback from Monday and the overhead squats and kroc rows in the upperback – the 175kg hook grip set felt near limit and the 200kg set was pure agony on every rep and whilst not slow felt like a single limit rep on every rep– should have pushed on but just pussied out really
Dont know why I can’t hang clean the 90kg – the bar goes more than high enough (one of the attempts was almost high pull level) but as soon as the weight gets heavy I dont seem to be able to react and drop to catch. Booked onto an intro to Olympic lifting course at the end of the month so will get some guidance
glen_danburyIcon...10-06-2013 @ 10:43 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
New gym today due to moved house on the weekend. Bit of a culture shock being back in a commercial gym again!!!

OH squats
40kg x 2
60kg x 2
70kg x 1

Back squats
100kg x 3 beltless
140kg x 3 beltless
155kg x 5 beltless
175kg x 3 beltless
200kg x 4 belt on

Hang cleans
60kg x 3
70kg x 2
80kg x 2
85kg x F

Sumo deadlifts
140kg x 10
140kg x 4

Getting used to the new environment and new equipment – I am such a wuss when it comes to being a creature of habit – set the support pins wrong so squats were shallow as to hit depth I would have had to touch the pins, silly error and should have ensured before doing work set
Don’t like the bars at this place! They have the slightly larger diameter bars which are common in commercial places rather than the TPB diameter and my little hands don’t like it one bit – worried this will hit me Friday on conventional deads!
Also new flooring is slightly soft compared to monster gyms hard rubber flooring which is no big deal but will take some getting used to

I DON’T LIKE CHANGE!!!!
glen_danburyIcon...12-06-2013 @ 15:14 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Happy with certain aspects of the workout today

OH squat
20kg x 5
40kg x 3
60kg x 3
70kg x 3 – PB for depth, control and reps with this weight – feel like flexibility is progressing

Overhead press
60kg x 5
65kg x 3
75kg x 2

Disappointed as wanted four to five with this weight but shoulders were shagged after the overhead squats

Bench press
85kg x 5
95jg 3
105kg x 8

New bench – nice and wide with foot platform which is great for a shorty like me but was soft as hell so felt I was sinking into it and didn’t have a platform to drive off, will just have to get used to this soft commercial crap!!!!

Pendlay rows
60kg, 100kg, 120kg x 5 at top end my grip was an issue

Shoulder traction machine (fancy lat pulldown basically) 85kg 2 x10

Gym was sweltering, I was drenched after my OH squats
glen_danburyIcon...14-06-2013 @ 09:38 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Not great but not bad session, thought the bar and the softish ground in the new gym would have hampered me more (didi hamper me but not as bad as expected)

Deadlifts
100kg x 3 hookgrip belt less
140kg x 1 hook grip beltless
165kg x 5 hook grip (first two reps), alternate grip, beltless
190kg x 3 belt on alternate grip
210kg x 2 belt on alternate grip

Power cleans
60kg x 3
70kg x1
80kg x 1
90kg x 1

Overhead squats
60kg x 1
70kg x 1
80kg x 1

Close stance deep squat
100kg x 5
140kg 2x 5

Felt should have got more really in the deadlifts but think once my grip gets used to the newer position I will pick back up again. Overhead squats going well, hopefully by the end of next week should have a 90kg x 1
glen_danburyIcon...17-06-2013 @ 11:58 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

OH squats
60kg x 3 – didn’t take it any further as shoulder has been playing up all weekend

Squats
60kg x 5
100kg x 5
110kg x 5
135kg x 5
155kg x 10 belt on

Hang cleans
60kg x 3
70kg x 1
80kg x 1
90kg x F

Sumo deadlifts
100kg x 10
150kg x 5 beltless


Dropped my max weight on the calculator and ensured I went as deep as I could with every rep, wanted twelve and could have done more but left hand was slowly popping out from under the bar due to me not setting up tight enough
glen_danburyIcon...19-06-2013 @ 08:50 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Felt good today

Oh squat
40kg x 3
60kg x 3
70kg x 1
85kg x F

OH press
50kg x 5
60kg x 5
70kg x 7

Bench
75kg x 5
85kg x 5
100kg x 10

Pendlay rows
60kg x 5
100kg x 5
130kg x 3

Snatch technique work with empty bar

Dumbbell curls
12kg’s x 15
18kg’s x 10
glen_danburyIcon...21-06-2013 @ 09:10 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Pants!!!!

Deadlift
60kg x 5 hook grip, beltless
100kg x 5 hook grip, beltless
145kg x 5 hook grip, beltless
175kg x 3, alternate grip, beltless
195kg x F,3,5 – belt and alternate grip

Cleans
60kg x 2
70kg x 2
80kg x 2
90kg x F,F

Overhead squats
60kg x 2
70kg x F

Such a crappy session, felt really good up until the 175kg set, used an alternate grip but different hands to how I normally go to try and get some work in for balancing the muscles. Wanted ten to twelve with 195kg today and first set couldn’t even budge it!!! Rested for a minute and went again and got three ragged reps. Went away had a stern talking to myself and got five reps but every single one felt and moved like a 1RM. Didn’t help the gym was baking at 6am and was drenched in sweat before getting to my work sets. Still trying to get a feel for the different diameter bar and the funny flexy flooring – thinking of bringing in a lump of plywood on deadlifts days to stand on!!! Also don’t know if the 20kg plates are possibly smaller in diameter – anyway thatsb plenty of excuses for my pitiful performance

Overhead squats I knew wasn’t going to be good as my right shoulder has been playing up – funny though as afterwards it felt better

Decide to finish this cycle of 5/3/1 and go back to the 5x5. my hips feel healed and within a fortnight should have had a good run at squatting nice and deep for a few sessions before embarking on squatting three times per week. Will put my max in for the calculations as 200 to ensure that I can get every rep nice and deep and not start missing reps towards the end – pretty much a total rebuilding project for my squats
glen_danburyIcon...24-06-2013 @ 09:36 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning

Overhead squats
60kg x 3

Cleans
70kg x 3
80kg x 3
90kg x F

Squats
135kg x 5
145kg x 3
165kg x 10 – belt on

Overhead squats
60kg x 3
70kg x 1

Cleans
60kg 3x3

Hyperextensions
Bw x 15
4kg x 15

Came into the gym did some thoracic mobilisation and got to the squat rack to find two lads using it!! decided not to bug them and set up next to them and do overheads and cleans will they finished – couldn’t snatch the 70kg so that put paid to going any heavier on OH squats, cleans lacked technique as well. What made it worse for me was watching the lads in between my sets. let me explain

Firstly they were supersetting squats and EZ bar curls which made me want to vomit a little, but then I had to ensure watching them do quarter squats whilst using the Manpon (padded thing as obviously the bar was hurting their little necks!) . anyway after half an hour the rack was free and was happy with this weight, reps and depth as it was 5kg more than scheduled which I only realised after doing it

Tried more overhead squats and after some reading over the weekend I realised I might be doing them wrong and should be elevating my scapula rather than depressing it – felt odd

Cleans for some technique work followed by doing hyper extensions. Did these whilst also raising the arms into and overhead position for added scapula retraction and depression work
glen_danburyIcon...26-06-2013 @ 14:51 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Overhead squats
60kg 3x3

Overhead press
60kg 2 x3
70kg x 7

Bench press
80kg x 3
90kg x 3
107.5kg x 8

Pendlay rows
60kg x 5
100kg x 5
130kg x 4

Overhead squats
60kg x 1
70kg x 1
80kg x 1

Snatches
Bar x 3
30kg x 3
40kg x 3

Happy enough with the session – overhead press I had to clean the weight into position which possibly cost me the eighth rep I was seeking
Overhead squats were solid and feel just about getting my snatch technique right – going to start the course this Friday to improve all my Olympic lifting technique
glen_danburyIcon...28-06-2013 @ 10:52 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
This morning. Wasn’t goingt o do much as have the start of the Olympic lifting course this evening

Ton of mobility stuff

Overhead squats
Bar x 5
40kg x 3
60kg x 3
70kg x 1
82.5kg x near death experience

Deadlifts
100kg x 5
140kg x 5 beltless, hook grip
160kg x 5 beltless, hook grip
180kg x 3 beltless, hook/alternate grip
205kg x 5 belt on alternate grip

Just wanted to get my groove in on e the overhead squats but felt excellent, sitting deep and cmfortbale every rep and stable over head so though would go for a PB. Took the weight out behind neck jerked it up and it felt comfy – squatted down and nice and deep and started to blast out of the hole comfortably – then felt the bar tip forward just as I passed parallel – like an idiot I hadn’t really given myself room – bench was a few feet behind me and I had the support arsm in the half rack in front of me, pushed myself back and let the bar drop but then realised all this and just managed to avoid being brained by the foot of the bench (got an awesome bump though), bar hit my legs and took chunks out of my shins and as it bounced it caught my shoe and managed to pull part of the sole off!!!

To make it worse dropping eighty odd kilos in a commercial gym from three top four foot off the ground makes quite a noise without bumpers so was flat on my arse, dazzed and bleeding whilst the whole gym looked at me.

Tried to shrug it off and moved on to deadlifts and did my best not to limp around. Deads went well and could have got more reps but held back as don’t want to be stiff tonight. Every rep had a solid pause of two seconds between them. first sessions I felt good at the new gym with deadlifts

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