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JohnC's Strength Log

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John_CIcon...05-07-2011 @ 17:42 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
162.5kg belt only squat at 74.0kg

http://youtu.be/pe3BM-I8HKY
John_CIcon...05-07-2011 @ 23:39 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Monday 4th July 09:30 -- AM Session

Oly squat
20kg x 8 x 3
45kg x 5 x 2
65kg x 5
65kg x 3
85kg x 3
105kg x 2
115kg x 1
125kg x 1
135kg x 1
137.5kg x 1
110kg x 3
117.5kg x 3
120kg x 3

My recovery ability has clearly sky-rocketed with my recent training routine. I could barely walk the day after a meet before; granted, those were equipped meets. Still, I think I can start pushing things even harder soon.

Bench
20kg x 5 x 3
40kg x 3 x 2
50kg x 3
60kg x 3 x 3

All explosive.
John_CIcon...05-07-2011 @ 23:43 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Tuesday 5th July 07:45 -- AM Session

Oly squat
20kg x 10 x 3
45kg x 3 x 2
65kg x 3
65kg x 1
85kg x 1
95kg x 1
105kg x 1
115kg x 1
125kg x 1
135kg x 1
140kg x 1
120kg x 2
130kg x 2
132.5kg x 2

Very happy with the speed of the doubles, they were very explosive.

Push press
35kg x 3 x 2
45kg x 3 x 2

Machine row
Pin 6 x 8
Pin 7 x 10 x 3
Pin 6 x 10

Lower back feeling the meet day DOMs today so I did a seated machine row.
John_CIcon...06-07-2011 @ 15:47 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Wednesday 6th July 07:45 -- AM Session

Squat
20kg x 5 x 2
45kg x 5 x 2
65kg x 3
85kg x 3
105kg x 1
belt on
112.5kg x 3
127.5kg x 3
142.5kg x 3

Good.

Bench, medium grip
Touch and go
20kg x 5 x 2
40kg x 5 x 2
60kg x 3 x 2
70kg x 2
80kg x 1
87.5kg x 1
92.5kg x 1
95kg x 1
97.5kg x 1
80kg x 3
82.5kg x 3

Good bench session, happy with the negative; speed without loss of control.

alternated with:
Deadlift
Hook grip
60kg x 3
80kg x 3
100kg x 1
120kg x 1
140kg x 1 x 4

Testing the waters with this, felt fine. I'm going to increase my deadlift frequency to three times a week and want to have the hook grip option for one of my sessions if I can.
John_CIcon...07-07-2011 @ 10:12 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Thursday 7th July 07:45 -- AM Session

Oly squat
20kg x 5 x 3
40kg x 3 x 3
60kg x 3 x 2
80kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1
127.5kg x 5 PB

Strong today, the last set was easy. I feel lazy now after seeing how easy it was on video -- lots more to come...

Push press
35kg x 3 x 3
45kg x 3
55kg x 1 x 2
62.5kg x 1
70kg x 1
77.5kg x 1 PB

Not bad!

Pendlay row
60kg x 8
70kg x 8

Hmm... more work on these next time.
John_CIcon...07-07-2011 @ 11:44 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
190-200-207.5F belt only deadlift at 74.0kg

http://youtu.be/jUATQFUIks8
John_CIcon...09-07-2011 @ 16:38 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Friday 8th July 07:45 -- AM Session

Squat
20kg x 5 x 3
40kg x 5 x 2
60kg x 3 x 2
80kg x 3
100kg x 1
belt on
120kg x 5
135kg x 3
150kg x 1
155kg x 1
120kg x 2
125kg x 2
130kg x 2
122.5kg x 3
127.5kg x 3
132.5kg x 3
120kg x 3
127.5kg x 3
135kg x 3

Great squat session. 155kg was pretty easy and followed it with nine solid sets. I couldn't feel much of anything by the end of it.
John_CIcon...09-07-2011 @ 18:17 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
150kg and 155kg squats from Friday 8th July

http://youtu.be/sn836fKTy5E
John_CIcon...10-07-2011 @ 13:00 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Sunday 10th July 11:00 -- AM Session

Front squat
20kg x 5 x 3
40kg x 3 x 2
60kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1
115kg x 1 PB
120kg x 1 PB
122.5kg x f
90kg x 3
95kg x 3

10kg PB and easy. Upper back just fatigued on 122.5kg and dropped the bar forward in the hole, else that would have probably been easy too.

Pendlay row
60kg x 5
70kg x 5
75kg x 5
75kg x 8 PB

Light session overall... hitting it hard tomorrow.
John_CIcon...11-07-2011 @ 11:01 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Monday 11th July 08:00 -- AM Session

Squat
20kg x 5 x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 1
belt on
107.5kg x 5
122.5kg x 5
137.5kg x 5 PB
120kg x 2
125kg x 2
130kg x 2

Strong, easy!

Bench, pinky on ring
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
70kg x 2
80kg x 1
85kg x 1
90kg x 1
95kg x 1
85kg x 2
87.5kg x 2
85kg x 3

First time I've used this grip in a long time and it felt good.

Deadlift
80kg x 2
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
140kg x 1

Upper back was over-rounded today; need to work on correcting that back to normal. 160kg was very fast for 80%.
John_CIcon...12-07-2011 @ 09:44 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 12.07.2011 @ 09:45 AM by John_C
Tuesday 12th July 07:45 -- AM Session

Oly squat
20kg x 5 x 4
40kg x 5
60kg x 3
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
145kg x 1
150kg x 1 PB
135kg x 3 PB

Excellent! 2xBW oly squat and it wasn't a grind. More soon. The triple was also easy, I should have gone for five. Maybe that's what I'll do next time.

Machine row
Pin 6 x 8
Pin 7 x 8
Pin 8 x 8 x 2

Push press
20kg x 5 x 2
30kg x 3
40kg x 3
50kg x 3

Light assistance today.
John_CIcon...12-07-2011 @ 23:00 
Avatar
Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Tuesday 12th July 19:00 -- PM Session

Oly squat
20kg x 5 x 4
40kg x 3 x 2
60kg x 3
80kg x 3
100kg x 2
120kg x 1
130kg x 1
140kg x 1
142.5kg x 1
125kg x 3 x 7 PB

Great second oly squat session of the day to get some more volume in.
John_CIcon...13-07-2011 @ 17:03 
Avatar
Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Wednesday 13th July 13:00 -- PM Session

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

Another easy PB.

Bench, medium grip with Fat Gripz
20kg x 5 x 2
40kg x 5 x 2
60kg x 3
70kg x 2
80kg x 1
85kg x 1
90kg x 1
95kg x 1
100kg x 1 PB
Fat Gripz off
82.5kg x 2
87.5kg x 2
90kg x 2

Boom. Fat Gripz were tough but I still hit a nice daily max.

alternated with:
SLDL
60kg x 3
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 5

Felt strong with good technique.
John_CIcon...15-07-2011 @ 23:00 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 15.07.2011 @ 23:00 PM by John_C
Thursday 14th July 07:30 -- AM Session

Box squat with safety squat bar
25kg x 5 x 2
45kg x 3
65kg x 3
85kg x 2
belt on
105kg x 1
115kg x 1
125kg x 1
135kg x 1
145kg x 1
150kg x 1
155kg x 1
160kg x 1 PB

Had to keep the session short as I was travelling to York for my graduation afterwards. Switched to the safety squat bar as the skin on my neck needs a bit of time to recover -- it's all cut up from the high frequency high bar squatting.
John_CIcon...16-07-2011 @ 15:20 
Avatar
Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Saturday 16th July 12:30 -- PM Session

Squat
20kg x 5 x 3
40kg x 3 x 2
60kg x 3 x 2
80kg x 3
100kg x 1
belt on
122.5kg x 5
137.5kg x 3
152.5kg x 1
157.5kg x 1
140kg x 2 x 3

Good.

Bench, pinky on ring
20kg x 5 x 2
40kg x 5 x 2
60kg x 3 x 2
70kg x 2
80kg x 1
90kg x 1
95kg x 1
100kg x 1
85kg x 2
92.5kg x 2
87.5kg x 2
80kg x 3
85kg x 3
90kg x 3

Really good bench session, good daily max and some good volume.

16" deadlift (rack)
60kg x 5
100kg x 1 x 3
120kg x 1
140kg x 1
160kg x 1
180kg x 1
200kg x 1

Solid.

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