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JohnC's Strength Log

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John_CIcon...10-09-2011 @ 18:17 
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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.
LukeCIcon...10-09-2011 @ 19:36 
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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 Tongue

Hopefully your oly squat epihany will lead to great results!
John_CIcon...11-09-2011 @ 11:15 
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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_CIcon...17-09-2011 @ 11:13 
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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_CIcon...17-09-2011 @ 11:18 
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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_CIcon...17-09-2011 @ 11:22 
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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.
GATESIcon...23-09-2011 @ 11:30 
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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_CIcon...26-09-2011 @ 23:32 
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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 Happy 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_CIcon...26-09-2011 @ 23:36 
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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_CIcon...26-09-2011 @ 23:42 
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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_CIcon...26-09-2011 @ 23:45 
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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_CIcon...26-09-2011 @ 23:48 
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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_CIcon...30-09-2011 @ 16:05 
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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_CIcon...30-09-2011 @ 16:07 
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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_CIcon...30-09-2011 @ 16:11 
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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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