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JohnC's Strength Log

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John_CIcon...19-06-2011 @ 17:32 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Friday 17th June 10:45 -- AM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
117.5kg x 5
132.5kg x 3
147.5kg x 1

These felt great today. Top set was very comfy.

Deadlift
DE style
60kg x 1 x 3
100kg x 1 x 3
120kg x 1
130kg x 1 x 2
135kg x 1 x 6
137.5kg x 1 x 2
140kg x 1

Very fast, time for a heavy deadlift in the next few days!
John_CIcon...19-06-2011 @ 23:12 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 19.06.2011 @ 23:13 PM by John_C
Sunday 19th June 18:15

BTN push press
20kg x 10
40kg x 3
50kg x 3
60kg x 3
70kg x 1
75kg x 2 PB
60kg x 5
65kg x 1
Took my grip in as a test for the final two sets and it felt a lot stronger so will stay with that.


Oly squat
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
142.5kg x 1
110kg x 3
117.5kg x 8 PB

The singles up to and including 140kg were solid but the 142.5kg was ugly as hell, I think I lost my concentration at some point during the rep (previous times I've done this weight it's been harder but less ugly). The rep work was good.
LukeCIcon...20-06-2011 @ 00:37 
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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		One week of training to go. Time to destroy!
John_CIcon...20-06-2011 @ 22:04 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
LukeC said:One week of training to go. Time to destroy!
That's the plan!

Monday 20th June 16:30 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
belt on
105kg x 3
120kg x 3
135kg x 3

Plan was to keep it easy today and that's how it turned out.

Deadlift
70kg x 3
120kg x 1 x 3
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1

Very happy with these.

Bench, medium grip
20kg x 5
40kg x 5
60kg x 3
70kg x 2
80kg x 3
87.5kg x 3
90kg x 2

These were all comfortable.

http://youtu.be/39SmJBfcpJE
John_CIcon...23-06-2011 @ 15:43 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 23.06.2011 @ 15:51 PM by John_C
Tuesday 22nd June 14:00 -- PM Session

Oly squat
20kg x 5 x 2
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x 1
137.5kg x 1
120kg x 1
120kg x 5

On paper this was an easy session but squats felt tough after Monday.
John_CIcon...23-06-2011 @ 15:47 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Wednesday 22nd June 22:30 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 3
80kg x 3
100kg x 1
belt on
112.5kg x 3
127.5kg x 3
142.5kg x 3 PB

Latest session I've ever done and nailed an easy squat PB!
John_CIcon...24-06-2011 @ 09:44 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 24.06.2011 @ 09:45 AM by John_C
Thursday 20th June 17:45 -- PM Session

Oly squat
20kg x 5
40kg x 3
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
147.5kg x 1 PB
135kg x 2

Easy PB!

Bench, medium grip
All reps paused
20kg x 5 x 2
40kg x 5
60kg x 1
70kg x 1
80kg x 1
85kg x 1 x 5

Comfortable but not as fast I would have liked.

Pendlay row
60kg x 5
72.5kg x 5 x 3

Easy.
John_CIcon...28-06-2011 @ 19:22 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Friday 24th June 15:00 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
120kg x 5
135kg x 3
150kg x 1

Easy.

Deadlift
DE style
60kg x 1 x 3
100kg x 1 x 3
120kg x 1 x 3
140kg x 1 x 3

Very fast.
John_CIcon...28-06-2011 @ 19:30 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 28.06.2011 @ 19:30 PM by John_C
Sunday 26th June 16:00 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
110kg x 1
120kg x 1
130kg x 1
132.5kg x 1
110kg x 5

All fast and easy.

Pendlay row
60kg x 5
75kg x 5 x 3 PB

Good.
John_CIcon...28-06-2011 @ 19:34 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Tuesday 28th June 15:30 -- PM Session

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

Opener done, was very easy.

Bench, medium grip
All reps paused
20kg x 5
40kg x 5
60kg x 3
70kg x 1
80kg x 1
85kg x 1
90kg x 1

Fine.
LukeCIcon...28-06-2011 @ 19:54 
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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		Only a few days to go now! PB time very soon.
John_CIcon...28-06-2011 @ 23:45 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Yup Happy

Today's squats:

http://youtu.be/sgGCe3Bqyzo
John_CIcon...29-06-2011 @ 22:32 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 29.06.2011 @ 22:33 PM by John_C
Wednesday 29th June 15:30 -- PM Session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
105kg x 1
110kg x 1
115kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x 1

All easy, winding down before the weekend now.

Deadlift
100kg x 1 x 3
125kg x 1 x 3

Fine.
John_CIcon...01-07-2011 @ 11:18 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 01.07.2011 @ 11:18 AM by John_C
Thursday 30th June 16:00 -- PM Session

Squat
20kg x 5
40kg x 3
60kg x 3
80kg x 3
100kg x 3
belt on
110kg x 1
120kg x 1
130kg x 1

All done inside of ten minutes. Squat is feeling super dialled in.

Strict press
20kg x 5
30kg x 5
40kg x 5

Pendlay row
60kg x 5 x 3

Done. That's it till Sunday, then time for four PB's.
John_CIcon...05-07-2011 @ 17:25 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 05.07.2011 @ 17:25 PM by John_C
Sunday 3rd July 09:00-18:30 -- British Champs

Weigh-in

74.0kg. No issues whatsoever making weight.

Squat

Warmups
60kg x 5
100kg x 3
belt on
120kg x 2
135kg x 1

After a public transport nightmare, I got to the venue with almost no time to warmup, but a delayed start to proceedings meant I actually ended up with plenty of time to spare. Form was spot on and everything felt great.

Platform
145kg - Good lift - Blew it away as expected.

155kg - Good lift PB - Small PB and was easy.

162.5kg - Good lift PB - Excellent Happy Sunk it and came up nicely for a 10kg PB.

Bench

Warmups
Last rep paused
20kg x 5
40kg x 5
60kg x 3
70kg x 2
82.5kg x 1

No issues at all, straight forward.

Platform
90kg - Good lift - Easy.

95kg - Good lift PB - Fairly slow all the way but straight forward enough.

100kg - Miss - Seemed like a very long wait for the press command and this missed near the chest. I feel I might have had a better shot with a shorter command but who knows. If I was stronger, it wouldn't have mattered. This will go soon.

Deadlift

Warmups
60kg x 3
110kg x 1 x 2
130kg x 1
150kg x 1
170kg x 1

All very fast, feeling good from here.

Platform
190kg - Good lift - Easy, fastest I've ever done this weight.

200kg - Good lift PB - Good. Very fast till just before lockout then finished it off nicely.

207.5kg - Miss - This was to beat my equipped PB raw. Again it came up fast till just before lockout and then I got my hips through but couldn't get my upper back to straighten up! Gutted!

Total

457.5kg - PB (belt only)

-----

I was very happy with my mindset today. I was fired up when I needed to be and relaxed the rest of the time. This meant I had no energy dips and even though the meet was very long I felt like I gave my last deadlift my all, it just wasn't quite there!

Thanks to Luke, my Dad, Elliot, Suzy and all the others who helped me on the day. Thanks to Dave Beattie for the huge amount of work he puts into running meets and to everyone else who helped him: the spotters, desk people and countless others.

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