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glen_danbury | ![]() | ... | 29-05-2013 @ 09:38 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 29-05-2013 @ 21:23 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 31-05-2013 @ 09:39 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 03-06-2013 @ 09:10 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 04-06-2013 @ 13:58 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 05-06-2013 @ 10:04 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 10-06-2013 @ 10:43 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 12-06-2013 @ 15:14 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 14-06-2013 @ 09:38 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 17-06-2013 @ 11:58 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 19-06-2013 @ 08:50 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 21-06-2013 @ 09:10 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 24-06-2013 @ 09:36 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 26-06-2013 @ 14:51 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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_danbury | ![]() | ... | 28-06-2013 @ 10:52 |
![]() Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 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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