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JohnC's Strength Log

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John_CIcon...05-06-2011 @ 22:15 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Sunday 5th June 20:30 -- PM Session

Oly squat
20kg x 8 x 2
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
125kg x 3 x 3 PB

Felt strong.

Bench
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
70kg x 3
80kg x 5

Easy as intended today.

Clean and strict press (first rep cleaned)
20kg x 5
40kg x 3
50kg x 1
55kg x 3 PB

The grindingly slow progress on my strict press continues.

Pendlay row
55kg x 5
70kg x 5 x 3

These felt very strong today.
John_CIcon...06-06-2011 @ 16:29 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Monday 6th June 13:00 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
belt on
100kg x 5
115kg x 5
130kg x 5

Easy.

SLDL
100kg x 3
120kg x 1
140kg x 1
160kg x 3
160kg x 5

Good stuff.

45 degree back extension
BW x 15
John_CIcon...07-06-2011 @ 14:04 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 07.06.2011 @ 14:08 PM by John_C
Tuesday 7th June 11:30 -- AM Session

Oly squat
20kg x 5 x 3
50kg x 5
70kg x 3
90kg x 3
110kg x 1
120kg x 1
130kg x 1
137.5kg x 1
122.5kg x 5 PB

Singles weren't up to scratch today, felt slightly off balance for them for some reason, but the set of five was good.

Bench, medium grip
Last rep paused
20kg x 5
40kg x 5
60kg x 3
70kg x 1
77.5kg x 1
85kg x 1
92.5kg x 1

Comfy paused single.

Bench, pinky on ring
Touch and go
80kg x 5

First time I've used this grip in a long time. The reduced range felt good.

Pull-Ups
BW x 5 x 4

Very easy as they should be.
John_CIcon...07-06-2011 @ 21:58 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Tuesday 7th June 20:00 -- PM Session

Clean pulls, power cleans, heave jerks
30kg x 5 x 2
50kg x 5 x 2
60kg x 3 x 5

Roughly half pulls and half power cleans. Good technique work; improving, but still not finishing off my pull on the power cleans. My pulls are a lot better than my cleans. The jerks were all solid and easy.

Oly squat
50kg x 3 x 2
70kg x 3
90kg x 1
110kg x 1
120kg x 1
130kg x 1
110kg x 8

Second oly squat session today. These started out very tough and all the singles were hard work. The final set was solid though.
LukeCIcon...07-06-2011 @ 22:15 
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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
You have gone from squatting twice a week to twice a day!
John_CIcon...08-06-2011 @ 19:27 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Sometimes.

Wednesday 8th June 11:00 -- AM Session

Squat
20kg x 5 x 2
40kg x 3
60kg x 3
85kg x 3
belt on
107.5kg x 3
122.5kg x 3
137.5kg x 3

Straight forward!
John_CIcon...09-06-2011 @ 17:55 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 09.06.2011 @ 17:56 PM by John_C
Thursday 9th June 10:15 -- AM Session

Oly squat
20kg x 8 x 2
40kg x 3
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
137.5kg x 1
110kg x 2
120kg x 2
130kg x 3 PB

Good squatting, I think I'll be on for a 1RM PB soon.

SLDL
100kg x 3 x 2
125kg x 1
145kg x 1
165kg x 5

This was tough.
John_CIcon...11-06-2011 @ 11:34 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Friday 10th June 11:00 -- AM Session

Squat
20kg x 8 x 2
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
115kg x 5
130kg x 3
145kg x 1
152.5kg x 1 PB

http://youtu.be/lbJ5-LUJWyw
John_CIcon...11-06-2011 @ 23:50 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 11.06.2011 @ 23:51 PM by John_C
Saturday 11th June 12:30 -- PM Session

Snatch
30kg x 5 x 2
40kg x 3 x 5

Technique improving.

Clean and heave jerk
40kg x 5 x 2
50kg x 3 x 4
60kg x 3 x 2

Full cleans for the first time. Jerks were simple.

Oly squat
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
125kg x 5 PB

Squatting didn't feel that strong today but still managed a PB.

Bench, close grip
Last rep paused
20kg x 5 x 2
40kg x 5
60kg x 5
65kg x 5
70kg x 5
75kg x 5

Didn't feel like I had much energy going into this.

http://youtu.be/LYl6qOLmpjM
LukeCIcon...12-06-2011 @ 00:44 
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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
John_C said:
152.5kg x 1 PB


Hell yeah Happy
John_CIcon...12-06-2011 @ 14:08 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Grin

Sunday 12th June 12:15 -- PM Session

Oly squat
20kg x 5 x 2
40kg x 5
60kg x 3
80kg x 3
100kg x 2
115kg x 2
125kg x 1
135kg x 1
145kg x 1 PB
110kg x 2
120kg x 2
122.5kg x 2

Sweet, happy with this! It was a slow one as the video shows.

http://youtu.be/wYzN9_hG2yg
John_CIcon...13-06-2011 @ 15:59 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 13.06.2011 @ 22:40 PM by John_C
Monday 13th June 12:30 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
85kg x 3
belt on
102.5kg x 5
117.5kg x 5
132.5kg x 5

Tough today.

SLDL
70kg x 3
110kg x 1
130kg x 1
150kg x 1
170kg x 5 PB

Very happy with this.
John_CIcon...14-06-2011 @ 19:42 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Tuesday 14th June 17:30 -- PM Session

Bench, medium grip
Last rep paused
20kg x 5 x 2
40kg x 5
60kg x 3
70kg x 2
80kg x 1
87.5kg x 1
95kg x f, f
Touch and go
85kg x 3 x 2

Sigh, power not there today. Really should have destroyed it.

Push press
20kg x 5
40kg x 3
50kg x 1
55kg x 1
60kg x 1
65kg x 1
70kg x 1
75kg x 1

Decent.

BTN push press
60kg x 3 x 2
70kg x 1 x 2
80kg x f, f

First time I've tried these, felt really nice. Very close on both shots at 80kg. Weak not to get this.

Oly squat
60kg x 3 x 2
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
112.5kg x 8 PB

Flagging at this point but got a good set in at the end.
John_CIcon...15-06-2011 @ 18:49 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Wednesday 15th June 12:45 -- PM Session

Squat
20kg x 8 x 2
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
110kg x 3
125kg x 3
140kg x 3 PB

Strong and easy for a PB.

Front squat
50kg x 3
70kg x 1
80kg x 1
90kg x 1
100kg x 1

Just felt like keeping these dialled in and let me do a touch more squat volume.

Neutral grip chins
BW x 5 x 2
BW + 15kg x 4

These weren't great today, upper body was still feeling yesterday's session.
John_CIcon...16-06-2011 @ 18:26 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Thursday 16th June 14:30 -- PM Session

Oly squat
20kg x 5 x 2
40kg x 3
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
130kg x 4 PB
110kg x 10 PB

Felt really strong today, the singles were very good and then got an extra rep at 130kg. I had enough energy to do a decent back-off set as well.

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