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JohnC's Strength Log

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John_CIcon...31-08-2011 @ 15:04 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Wednesday 31st August 08:00 -- 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
127.5kg x 3
142.5kg x 3
157.5kg x 3 PB

Good, strong and locked in today.

http://youtu.be/mPhi0V8V1u8


Deadlift, hook grip
60kg x 3
100kg x 1
130kg x 1
150kg x 1
170kg x 1
190kg x 1 PB

Better than my last PB as I expected due to a better knurled bar.

Axel strict press
First rep cleaned
33kg x 5 x 4
43kg x 5

Did these light for something a bit different overhead.
John_CIcon...01-09-2011 @ 16:00 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 01.09.2011 @ 17:22 PM by John_C
Thursday 1st September 09:45 -- AM Session

Bench, pinky on ring
20kg x 12
40kg x 8
60kg x 3
70kg x 3
80kg x 2
90kg x 1
97.5kg x 1
100kg x 1
87.5kg x 6 PB

Felt a little tight in my right pec so I kept the max easy today. There were 8 reps there on the down set but I felt the pec on the sixth so played it safe again.

Oly squat
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
80kg x 3
100kg x 1
120kg x 1
130kg x 1
140kg x 1
145kg x 1
132.5kg x 6 PB

OK.

Machine row
Pin 6 x 5
Pin 7 x 5
Pin 8 x 5
Pin 9 x 5
Pin 10 x 5

Good.
John_CIcon...02-09-2011 @ 14:10 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Friday 2th September 09:00 -- AM Session

Squat
20kg x 5 x 4
40kg x 5 x 2
60kg x 3 x 2
80kg x 3
100kg x 3
belt on
120kg x 1
135kg x 5
150kg x 2
130kg x 2
137.5kg x 2
142.5kg x 2
147.5kg x 2

I think Wednesday's squats were the hardest I've ever done and I was still recovering from those today so I was significantly under-par. Fairly happy with the volume though.

13" deadlift
100kg x 3
140kg x 1
160kg x 1
180kg x 1
195kg x 1

These felt strong, more to come soon.
John_CIcon...05-09-2011 @ 15:42 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 05.09.2011 @ 15:42 PM by John_C
Saturday 3rd September 11:30 -- AM Session

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

OK. I'm getting lots of power out of the hole and then struggling to lock them out which feels strange.

Bench, medium grip
20kg x 5 x 2
40kg x 5
60kg x 3
70kg x 3
80kg x 2
90kg x 1
97.5kg x 1
106kg x spotted
92.5kg x 2
92.5kg x 3
92.5kg x 2

PB attempt, just came out of line and spotted took it, might have fought it up, not sure. Didn't feel like taking another shot at it on the day though.

Prowler push
Sled + 40kg x 20 metres x 2
Sled + 60kg x 20 metres x 2
Sled + 80kg x 20 metres

Absolutely brutal. I was getting loads of speed on all of them. Started feeling sick after the second set with 60kg and then threw up shortly after the final set. Felt horrible for the next 20 minutes.
John_CIcon...05-09-2011 @ 15:44 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Sunday 4th September 16:30 -- PM Session

Oly squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 5
100kg x 5
125kg x 10 PB

Tough set, reps maintained a decent speed throughout the set though.

Strict press
20kg x 5
30kg x 3
40kg x 3
50kg x 2 x 2
50kg x 6

Good.
John_CIcon...05-09-2011 @ 15:46 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 05.09.2011 @ 15:47 PM by John_C
Monday 5th September 12:00 -- PM Session

Squat
20kg x 5 x 5
40kg x 3 x 2
60kg x 3 x 2
80kg x 3
100kg x 2
belt on
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
167.5kg x 1 PB
140kg x 3
145kg x 1

Very nice, I was confident with this and it came up strongly.

Deadlift, hook grip
60kg x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1
195kg x 1 PB

Nice, happy with this!
John_CIcon...06-09-2011 @ 00:30 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Prowler Push at Spartan Performance

http://youtu.be/y9I3tQJ0IOw

John_CIcon...07-09-2011 @ 23:05 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Wednesday 7th September 17:30 -- PM Session

Squat
20kg x 5 x 3
80kg x 5
100kg x 3
belt on
120kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1 PB
140kg x 3
145kg x 3 x 2

Yes! Again, confident with this and it came up nicely again. I don't think my upper back rounded near the top either which sometimes happens with my max singles (didn't get a video to confirm this though).

14" deadlift
120kg x 1
140kg x 1
170kg x 1
190kg x 1 (~16" by mistake)
190kg x 1
210kg x 1 PB

Finally pulled a weight higher than my PB from the floor! Had to fight it but came up cleanly. There should be more there soon.
Dan_EvansIcon...07-09-2011 @ 23:18 
Member 2793, 523 posts
SQ 245, BP 175, DL 302.5
722.5 kgs @ 84kgs UnEq
Well done mate. Squatting so frequently is paying off, then?
John_CIcon...07-09-2011 @ 23:29 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Cheers! Yes, I believe so... since starting daily squatting less than four months ago, I've put 22.5kg on my belt only squat while only putting about 2kg bodyweight on. Before that it took me about 10 months to put 12.5kg on my squat when doing it twice a week.

I've put 27.5kg on my olympic squat too and I think its helped add around 15kg to my raw deadlift. I also never get real DOMs, whereas before I always did when going heavy.
just_tIcon...08-09-2011 @ 06:25 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Ahhh didint realise this was you mate! Nice to see you yesterday Happy and solid squating progress over the last few months!!!!!!!
GATESIcon...08-09-2011 @ 07:39 
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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
Great work last night and cheers for the advice mate
John_CIcon...08-09-2011 @ 11:57 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 08.09.2011 @ 11:59 AM by John_C
just_t said:Ahhh didint realise this was you mate! Nice to see you yesterday Happy and solid squating progress over the last few months!!!!!!!
Yeah nice to see you again and catch up! Thanks!

GATES said:Great work last night and cheers for the advice mate
Cheers, keep up the hard work Happy

Thursday 8th September 07:45 -- AM Session

Oly squat
20kg x 5 x 3
40kg x 3 x 2
60kg x 3 x 2
80kg x 2
90kg x 2
100kg x 2
110kg x 1
120kg x 1
130kg x 1
110kg x 3
120kg x 3
125kg x 3

Shaky this morning. Just wasn't recovered from last night. Its not the lifting as much as the fact I was in the gym from 5pm till 9.30pm and didn't eat any real food until 10.30pm.

Bench, medium grip
20kg x 5 x 2
40kg x 5 x 2
60kg x 3 x 2
70kg x 3
80kg x 2
90kg x 1
97.5kg x 1
100kg x 1
102.5kg x 1
87.5kg x 3
90kg x 4 PB

Not bad given that I was feeling a bit shaky.

Lying pullup rows
BW x 10 x 3
BW x 8

Band pushdowns
Mini x 20 x 2

Rear delts on rope, Curls on rope
GATESIcon...08-09-2011 @ 20:57 
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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
good session mate, mine was pretty crap not recovered and starting back at work aint helping haha
John_CIcon...09-09-2011 @ 11:26 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Cheers, I hadn't either!

Friday 9th September 08:00 -- AM Session

Squat
20kg x 5 x 3
40kg x 5 x 2
60kg x 3 x 2
80kg x 3
belt on
100kg x 2
120kg x 2
140kg x 1
150kg x 1
130kg x 2
137.5kg x 2
140kg x 2

Nothing there today!

SLDL, hook grip
100kg x 1 x 2
130kg x 1
150kg x 1
170kg x 1

Good, happy with this.

Clean and strict press
20kg x 5
40kg x 3
50kg x 1
55kg x 1
62.5kg x 1 PB

Sweet, these are a rare form of PB!

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