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James's training log

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JamesHIcon...01-12-2009 @ 22:44 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Tuesday 1st December

Various shoiudler exercises/1 arm db press
Some light cleans/squats/complexes

Just needed to get out of the house and get the blood flowing. Sleep deprived from exam marking and generally feeling run down. Feeling too many niggles for my liking.
JamesHIcon...06-12-2009 @ 13:07 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		As an addendum to the above post the general feeling of being 'run down' has since erupted into being properly ill. As a result of this, I'm sat here at home instead of doing the NW. t**t.
JamesHIcon...12-12-2009 @ 15:59 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Tuesday 8th

P/cleans from hang* some

Front squat
60kg 2*5
110kg 3*3

RDL
70kg*5
120kg*5
160kg*5
160kg*5

Sat 12th December
Tentative start to build up for Adlington Push/Pull. Still not 100%. Had work Christmas party last night, which hasn't helped.

Row/press/squat complex to warm up

Clean and jerk - (trying) squat cleans
60kg 4*1
70kg*1
80kg*1
90kg 2*1
95kg 4*1
Trying to drill/learn the technique. Better that I expected, but don't want to get too optimistic. Technique always goes as soon as I get any real weight on the bar.

P/jerk from rack
100kg 5*1
Problems racking.

P/press
60kg*5
80kg 3*5

Squat (high bar)
100kg 3*5
Legs feel dead.

All very low key, but a start nonetheless. Good news is that all this time off training seems to have finally sorted my shoulder.
JamesHIcon...16-12-2009 @ 22:29 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Weds 16th December

Powerclean
60kg*5
80kg*3
100kg*3,3,3

Front squat
60kg*5
100kg*3
120kg*3,3,3,3,3

Deadlift
120kg*5
170kg*3
170kg*3
210kg*1 (belt on)
240kg*1,1,1,1,1

RDL
120kg*5
140kg*5
140kg*5

Powercleans fine, if a little uncoordinated. Fronts easy. Deadlifts were all real grinders. Didn't feel heavy, but moved soo slowly.
MrSmallIcon...16-12-2009 @ 22:33 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		Sorry to hear you missed a comp through illness mate, sucks.

Good luck with the c+j!
JamesHIcon...16-12-2009 @ 22:46 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
MrSmall said:

Good luck with the c+j!


Cheers. Believe me, I need it with my technique.
JamesHIcon...17-12-2009 @ 23:07 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Thursday

Shoulder exercises to warm up

Standing press
Bar 2*10
40kg*5
60kg*3,3
65kg*3
70kg*3
75kg*1
80kg*1
65kg*3,3,3

Curls - a few sets

Dips
Bodyweight*5,5,5,5,5
Surprised I can still do these
JamesHIcon...20-12-2009 @ 12:19 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Saturday 19th Dec

Clean and p/jerk
60kg*1,1,1
80kg*1,1
90kg*1,1
100kg*1,1,1 - plus a few which turned into power cleans
Lacking confidence today, not really getting under the bar as I should. Should have spent more time with lighter weights.

Power jerk from rack
60kg*1
80kg*1
90kg*1
100kg*1
105kg*1
110kg*1
115kg*1 - plenty left
Worked through these very quickly. All pretty easy and smooth. Still not entirely a jerk, but getting there.

Push press
70kg*5
90kg*3
90kg*3
70kg*5
Had to use makeshift rack as some arse had taken the rack to do rows whilst I was getting a drink. Suddenly felt quick jaded on these. More press than push.

Squat (high bar)
60kg*5
100kg*5
110kg*5,5,5

All in all, working well. Trying to hold back on weights and just build up a decent workload and a bit of conditioning in my legs.
JamesHIcon...22-12-2009 @ 21:09 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Tuesday 22nd December 2009

Powercleans
70kg*3,3
90kg*2
100kg*1
102.5kg*3,2,3
A bit slow and messy

Deadlift
170kg*3,3
190kg*1
210kg*1
230kg*1
250kg*1 (sloow),1 (just about right) ,1 (weird setup??)
Not very snappy. Should really have done rack pulls but rack is rubbish and I haven't finished making my pulling blocks yet. Need a week off these now.

Front squat
60kg*5,5
100kg*3
120kg*3
130kg*1
Got fed up with trying to rack bent bar properly, changed to
Back squats (high bar)
120kg*5
130kg*5
140kg*5
JamesHIcon...24-12-2009 @ 13:38 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
Post Edited: 24.12.2009 @ 13:42 PM by JamesH
Weds 23rd December

Hang clean/push press
60kg*3
60kg*3
80kg*3
90kg*3
Getting exertion headache, stopped there before my head exploded.

P/jerk from rack
70kg*1
90kg*1
100kg*1
110kg*1
120kg*1
All smooth and sharp. More to go, but must stick with the plan.

Stopped there as head was throbbing. Planned to do assistance on Christmas eve but not feeling 100% and don't want to risk anything. Saving it for some extra sessions over the Christmas break instead.
andydanjoshIcon...24-12-2009 @ 18:35 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq		nice work going on there mate .


Happy
JamesHIcon...28-12-2009 @ 14:13 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
andydanjosh said:nice work going on there mate .


Happy


cheers
JamesHIcon...28-12-2009 @ 15:35 
Avatar
my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Monday 28th December

Back feeling v tired, probably a mixture of factors, including too much sitting about over Christmas.

Lots of warm ups with empty bar (very cold)

P/clean
60kg*3,3
80kg*2
90kg*1
100kg*1,1
110kg*1,1
115kg*1
117.5kg*f - just
Felt like seeing where I'm at. Technique feels far better, getting a distinct second pull (instead of just doing a quick deadlift). 117 only just missed. Caught it about 3 inches below clavicle, so with a bit more dip I would easily get it. Would like to nail 120 ASAP as that's my opening weight at the push/pull and the weight I missed in last year's.

Note to self: make sure to get used to C&J without mirrors!

Front squat
60kg*3,3
100kg*3
120g*3
140kg*1,2,3
Felt hard today

Goodmornings
60kg*10,10
100kg*5
just trying to get blood flowing in back
JamesHIcon...30-12-2009 @ 17:25 
Avatar
my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Wednesday 30th December 2009

After an otherwise unproductive couple of days felt determined to get some kind of PB today.

Warm-ups
Vigorous calisthenics
Front squat 60kg 2*5
Push press 60kg 3*5

P/jerk
80kg*1
100kg*1,1,1
110kg*1
120kg*1
130kg*fail - weak effort really. Too big a jump and wrong mindset.

Push press
100kg*3,3,2

Front squat
100kg*3,3
150g*1
160kg*1
172.5kg*1 = new PB - sad but true
Also had a perfunctory go at 180. Got as far as racking the bar before giving up. Felt a bit heavy today.

Pullups
Machine 2*10 to warm up
Bodyweight*5,5,5,7

DB rows
40kg*5,8,8 each

Bench press
Bar*some to see. Shoulder ok on flat, incline felt tight.
60kg 2*5
Reverse grip 1*5
Strange to say but my pecs were shaking on the first set!
JamesHIcon...03-01-2010 @ 15:41 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq		Sunday 3rd January 2010

Can see my breath in the gym.

P/clean and p/jerk
60kg*3
60kg*5
80kg*2 (1 pp, 1 pj)
90kg*2 (as above)
100kg*1,1
110kg*1,1
115kg*1
Jerks all easy, clean ok.

Deadlift
140kg*3
180kg*2,2
220kg*2
230kg*2
240kg*1
Something not feeling right.

Front squat
60kg*5
100kg*3
120kg*3
140kg*1,2
150kg*2

Leg raises.

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