JohnC's Strength Log

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John_C		...	10-09-2011 @ 18:17
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Post Edited: 10.09.2011 @ 18:45 PM by John_C Saturday 10th September 11:00 -- AM Session Oly squat 20kg x 5 x 2 40kg x 5 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 130kg x 1 140kg x 1 145kg x 1 125kg x 2 132.5kg x 2 137.5kg x 4 PB Had a bit of a technique epiphany on my second volume set. I've not been shifting the weight onto my mid-foot on the ascent recently which I think is why I've lost a bit of power. Felt much stronger after this. I had five in me on my top volume set but my spotter grabbed it when I folded over a bit. I knew I had it though, so next time its there. Bench, pinky on ring 20kg x 8 40kg x 5 60kg x 3 70kg x 3 80kg x 2 90kg x 1 97.5kg x 1 100kg x 1 85kg x 2 92.5kg x 2 x 2 Not bad but not great. WG pullups BW x 5 x 3 Haven't done these for a while so they felt easy but uncomfortable.

LukeC		...	10-09-2011 @ 19:36
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Solid training despite my absence Hopefully your oly squat epihany will lead to great results!

John_C		...	11-09-2011 @ 11:15
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Haha cheers bro. Yep, I got my oly squat groove back! Sunday 11th September 09:30 -- AM Session Oly squat 20kg x 5 x 2 30kg x 5 60kg x 3 80kg x 3 100kg x 2 120kg x 1 135kg x 1 145kg x 1 152.5kg x 1 132.5kg x 2 137.5kg x 2 140kg x 4 PB Feeling back to my best at these now. Good daily max followed by breaking yesterday's PB. Clean and strict press 20kg x 5 40kg x 2 50kg x 1 60kg x 1 OK.

John_C		...	17-09-2011 @ 11:13
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Monday 12th September 08:45 -- AM Session Squat 20kg x 5 x 4 40kg x 5 x 2 60kg x 3 80kg x 3 100kg x 3 belt on 120kg x 2 140kg x 1 150kg x 1 157.5kg x 1 137.5kg x 2 142.5kg x 2 147.5kg x 3 Mediocre squatting today. 13" deadlift 100kg x 3 120kg x 1 140kg x 1 160kg x 1 180kg x 1 200kg x f 180kg x 2 PB Terrible! I'm so bad at pulling from a height. I got my back position all wrong on my top set and was too rounded over to lock it.

John_C		...	17-09-2011 @ 11:18
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Tuesday 13th September 08:00 -- AM Session Oly squat 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 135kg x 1 145kg x 1 147.5kg x 1 130kg x 2 How my back feels doesn't normally matter on these and my back hasn't had major DOMs for a while but both of these happened so I struggled to stay stable on these today. Bench, medium grip 20kg x 8 40kg x 5 60kg x 3 70kg x 3 80kg x 2 90kg x 1 100kg x 1 105kg x 1 90kg x 3 97.5kg x 2 95kg x 3 Good. That's the smoothest I've pressed 105kg so 107.5kg is there some time soon. The triples were strong but I bottled going for the third rep on 97.5kg for some reason which was disappointing of me. Machine row Pin 6 x 5 Pin 8 x 5 x 5 Good. Rear delts on cable

John_C		...	17-09-2011 @ 11:22
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Thursday 15th September 08:00 -- AM Session Oly squat 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 130kg x 1 140kg x 1 150kg x 1 160kg x 1 PB 135kg x 2 142.5kg x 2 Sweet! PB out of nowhere, really. Happy with that. Had nothing left on the volume sets. Bench, pinky on ring 20kg x 8 40kg x 5 x 2 60kg x 3 70kg x 3 80kg x 2 90kg x 1 100kg x 1 102.5kg x f 85kg x 3 90kg x 3 95kg x 3 PB Technical error on my top single which was poor, but the triples were very strong today. Pendlay row 60kg x 5 70kg x 5 80kg x 3 x 2 70kg x 5 These felt rusty today.

GATES		...	23-09-2011 @ 11:30
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5 647.5 kgs @ 111kgs UnEq	looking strong mate loads of PB's


John_C		...	26-09-2011 @ 23:32
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Cheers Lee! Right, for the past few weeks I've been on the job trail in a big way. I missed quite a lot of days training unfortunately, but nailed a job last week doing just what I want to do Down to London I go... Catch up on training: Monday 19th September 10:45 -- AM Session Squat 20kg x 5 x 4 40kg x 5 x 2 60kg x 3 80kg x 3 100kg x 3 belt on 120kg x 2 140kg x 1 150kg x 1 130kg x 3 Deadlift, hook grip 60kg x 3 100kg x 1 120kg x 1 140kg x 1 160kg x 1 180kg x 1 185kg x 1 OK.

John_C		...	26-09-2011 @ 23:36
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Post Edited: 26.09.2011 @ 23:36 PM by John_C Tuesday 20th September 08:00 -- AM Session Oly squat 20kg x 5 x 3 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 130kg x 1 140kg x 1 127.5kg x 3 x 8 PB 127.5kg x 2 Absolutely brutal, eight sets of three done in less than 24 minutes. I wanted ten. I want 130kg x 3 x 10. Bench, medium grip 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 70kg x 3 80kg x 2 90kg x 1 97.5kg x 1 82.5kg x 2 87.5kg x 2 92.5kg x 2 Not bad given I felt wasted from the squats. Machine row Pin 7 x 5 Pin 9 x 5 Pin 11 x 7 PB Cool. Rear delts on rope

John_C		...	26-09-2011 @ 23:42
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Friday 23rd September 10:30 -- AM Session Squat 20kg x 5 x 4 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 3 belt on 120kg x 1 130kg x 1 140kg x 1 150kg x 1 157.5kg x f 137.5kg x 3 142.5kg x 3 Terrible, but I'm not going to worry about it. The biggest factor is probably a small amount of accidental weight loss recently (interview stress etc.) Deadlift against purple bands (~50kg at top), hook grip 60kg x 3 80kg x 1 100kg x 1 120kg x 1 130kg x 1 120kg x 1 x 6 130kg x 1 150kg x 1 170kg x 1 PB These were cool and 170kg plus the bands felt like it was tearing my thumb off. It popped out of my hand at the top. You can see me being soft after this happens in the vid. http://youtu.be/UE_82BuiqSI

John_C		...	26-09-2011 @ 23:45
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Saturday 24th September 09:45 -- AM Session Bench against 1 heavy chain/side hanging from doubled light bands, medium grip DE style 20kg x 5 x 2 40kg x 3 50kg x 3 x 6 Bench, medium grip 80kg x 1 90kg x 1 100kg x 1 107.5kg x f Close miss! I'll get this soon. DB hang clean and push press 20kg x 9 12kg x 20 Interesting... Rear delts on rope

John_C		...	26-09-2011 @ 23:48
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Monday 26th September 11:00 -- AM Session Squat 20kg x 5 x 4 40kg x 3 x 2 60kg x 3 x 2 80kg x 3 100kg x 3 belt on 120kg x 2 140kg x 1 152.5kg x 1 157.5kg x 1 140kg x 2 150kg x 1 142.5kg x 3 Definite improvement on last time, I'll be back to strength soon I think. 13" deadlift 60kg x 5 100kg x 3 120kg x 1 140kg x 1 160kg x 1 180kg x 1 192.5kg x 1 182.5kg x 2 PB I'm stronger off the floor, but if I keep getting stronger from this height my back should get stronger...

John_C		...	30-09-2011 @ 16:05
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Tuesday 27th September 10:45 -- AM Session Oly squat 20kg x 5 x 4 40kg x 5 x 2 60kg x 3 80kg x 3 100kg x 3 120kg x 1 130kg x 1 140kg x 1 For some reason this was causing me a lot of pain in my left forearm so I left it here. Bench, medium grip 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 70kg x 3 80kg x 1 90kg x 1 100kg x 1 105kg x 1 87.5kg x 3 92.5kg x 3 90kg x 4 Good and forearm felt fine. Machine row Pin 8 x 5 Pin 10 x 5 Pin 12 x 5 PB Easy.

John_C		...	30-09-2011 @ 16:07
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Thursday 29th September 10:45 -- AM Session Squat 20kg x 5 x 4 40kg x 5 x 2 60kg x 3 80kg x 3 belt on 100kg x 3 120kg x 2 140kg x 1 150kg x 1 132.5kg x 3 x 10 Brutal, absolutely knackered after this. Bench, pinky on ring 20kg x 5 40kg x 3 60kg x 3 70kg x 3 80kg x 2 90kg x 1 95kg x 1 100kg x f Nothing there after the ten triples on squat.

John_C		...	30-09-2011 @ 16:11
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Post Edited: 30.09.2011 @ 16:11 PM by John_C Friday 30th September 11:00 -- AM Session Oly squat with SSB 25kg x 5 x 3 45kg x 3 x 2 65kg x 3 85kg x 3 belt on 105kg x 1 125kg x 1 135kg x 1 Deadlift against purple bands (~50kg at top), hook grip 60kg x 1 x 2 80kg x 1 100kg x 1 120kg x 1 x 6 Deadlift, hook grip 160kg x 1 180kg x 1 200kg x 1 PB Very nice PB. http://youtu.be/FH0t1tw9OGI

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