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Loompaland powerlifting and quick lifts

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umpalumpalifterIcon...03-09-2015 @ 20:34 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
quick session but got in main lift and primary accessory as plan called for

deadlifts
60kg x 3
100kg x 3
140kg x 1
150kg x 10,10,10,10,10 - vomit inducing

suspended chain squats
bar x 3
65kg x 5
105kg x 10,10

pull ups
bw x 16

suspended chain squats were awful in a good way - truly difficult and really forced to create correct positioning before lifting
umpalumpalifterIcon...04-09-2015 @ 21:13 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
enjoyed todays session
overhead press
bar x 5
35kg x 5
55kg x 10,10,10,10,10 - not strict by last half of final set

high hang clean
bar x 5
40kg x 3
50kg x 3
60kg x 3
80kg x 3
90kg x f, 3

pin bench press
60kg x 5
80kg x 10, 10

pull ups
bw x 16

https://instagram.com/p/7N-Kosu22V/
high hang cleans were not as smooth as I want and still so slow to get under the bar
first day on EQs strength surge product. will be tracking bodyweight closely to see how I respond
umpalumpalifterIcon...07-09-2015 @ 17:48 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
snatch balance
bar x 5
40kg x 3
60kg x 3,3

squat
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 10, 9, 12

sumo deadlift
60kg x 3
100kg x 3
140kg x 10, 10

pull ups
bw x 17

gripR catches x loads - decent forearm workout

peed off with second set of squats - rack is slightly away from wall - idiot comes round it and stands in the tiny gap as I amrepping out causing me to lose balance and dump the weight on tenth rep
umpalumpalifterIcon...08-09-2015 @ 19:02 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
bench press
bar x few
60kg x 5
80kg x 3
95kg x 10,10,16

rack overhead press
bar x few
40kg x 10
50kg x 10, 10 - harder as from full pause off pins but done them seated which made lockout so much easier

pull ups
bw x 17
lying leg raises
umpalumpalifterIcon...10-09-2015 @ 19:20 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
great session
high hang snatch
bar x learning complex
40kg x 3
50kg x3
60kg x 2,2 - second setlast rep was so dicey and nearly blew out a knee but good speed under the bar

snatch
60kg x 1 - power snatched damn it!!!

deadlifts
100kg x 3
140kg x 3
170kg x 10,10,10 - hurt my hands like hell

chain suspended squats
65kg x 5
105kg x 10
125kg x 6 - hips were dead - deeper than last time

pull ups
bw x 17
umpalumpalifterIcon...11-09-2015 @ 09:37 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
this morning
overhead press
bar x 8
40kg x 5
60kg x 10,10,12 - decent volume

hip clean (easier saying than high hang all the time)
bar x 5
40kg x 5
50kg x 3
70kg x 2
80kg x 3,3,3

pin bench press
60kg x 5
90kg x 10 - felt like pec would tear off
80kg x 10

pull ups
bw x 17

dumbell curls
20kgs x 10
15kgs x 15

pretty happy with my condition at present - bodyweight is above 85kg and still got abs, although blurry
umpalumpalifterIcon...14-09-2015 @ 17:08 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
snatch balance
bar x 5
30kg x 3
40kg x f,3 - shoulders felt tight and kept losing it forward
60kg x f, 1 - same thing
65kg x 3 - bit slow but progress

high bar squats
60kg x 3
100kg x 3
120kg x 1
140kg x 1
160kg x 1 belt on
167.5kgx 11 - wanted 12+ so not great

sumo deadlift
60kg x 3
100kg x 3
140kg x 1 - tookof weightlifting shoes after this
150kg x 10,10 - felt easy but grip on these isnt great conpared to conventional

pull ups
bw x 18
not a bad session. felt a little rushed and didnt stretch as much as I should have which lead to a few of the issues
umpalumpalifterIcon...15-09-2015 @ 19:17 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
tonight. not feeling great as feel like throats sore and generally run down. enough moaning
bench
bar x lots
60kg x 5
80kg x 3
100kg x 1
105kg x 15 PB but wanted 16

pin overhead presses
40kg x 5
60kg x 10,10,9 - different rack so each rep was paused on pins just below nose height

pull ups
bw x 18

bent over laterals
7.5kgs x 12,12,12

machine rows
70kg x 10,10

no hands squat
bar x few - bloody difficult to balance bar
umpalumpalifterIcon...17-09-2015 @ 22:51 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
awesome session tonight. trained with a few diffetent guys and loved it
squats (waiting for other friend to turn up)
bar x 5
60kg x 5
110kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1 - all reps paused and fairly easy

clean and jerks
bar x high hang position technique work
40kg x 2
60kg x 2+1
70kg x 2+1
80kg x 2+1
85kg x 1+2
90kg x 1+2
90kg x 1+2 power cleaned
100kg x 1+1 iffy jerk
80kg x 2

deadlifts
100kg x 1
140kg x 1
160kg x 1
187.5kg x 13. PB but wanted15 but was too fatigued

paused squat
100kg x 2 10 sec pause
110kg x 2 10 sec pause

no hands squat (as I am an idiot)
60kg x 1
80kg x 1
90kg x 1
110kg x 1
great session with some silliness but enjoyable
umpalumpalifterIcon...18-09-2015 @ 07:14 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
not a good option to get up early and get a press session in! whole body felt broke!
overhead press
bar x 10
40kg x 5
60kg x 1
67.5kg x 10 - upper back was fried from yesterday

pin bench press
40kg x 5
60kg x 5
80kg x 5
100kg x 10

pull ups
bw x 18

dumbell curls
10kg x 5
20kgs x 10
17.5kgs x 15

lateral raises
7.5kg x 15,15
umpalumpalifterIcon...21-09-2015 @ 17:39 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
still feeling screwed up from this cold. should have left training but again I'm an idiot
snatch balance
bar x 5
40kg x 3
60kg x 1 - naff, shoulders too tight

squats
100kg x 3
140kg x 1
150kg x 8,8,8,8,10

pull ups
bw x 19

weighted hanging leg raises
20kg x 6 - nice movement learnt of a friend
umpalumpalifterIcon...22-09-2015 @ 18:39 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
still not feeling 100%
bench
bar x 5
60kg x 5
80kg x 3
90kg x 8,8,8,8,12 - felt good as volume is typically difficult for me and get a lot of drop off on reps

behind neck power jerks
60kg x 3
80kg x 5,5

pull ups
bw x 19

lateral raises
8kgs x 20,22
umpalumpalifterIcon...24-09-2015 @ 08:38 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
feel I am on the mend and cold is going. had to do nice early 5:30am session this morning so had a serving of the EQ preworkout

deadlifts
70kg x 5
100kg x 4
140kg x 3
162.5kg x 8,8,8,8,12 - yuk to volume on deads

band resisted squats
65kg + green bands x6
105kg + green bands x 6
150kg + green bands x 6,6

pull ups
bw x 19

bands were odd - don't know the tension - each set i wrapped it once more round the anchor point but felt too loose still. using flat shoes and ankle mobility is improving but found some valgus knee movement at the bottom
umpalumpalifterIcon...28-09-2015 @ 21:08 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
fridays session
overhead press
bar x 8
40kg x 5
57.5kg x 8,8,8,8,11

tall cleans
bar x 2
30kg x 2
40kg x 2
50kg x 2
60kg x 2
70kg x 2 - working on speed under the bar

bench press
60kg x 5
80kg x 3
100kg x 1
120kg x 8,8,8 - slingshot

pull ups
bw x 19

dumbell curls
10kgs x 5
22.5kg x
umpalumpalifterIcon...28-09-2015 @ 21:09 
Member 5836, 329 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
long stressfull day at work - seemed to fuel my session well
tall cleans
barx 5
30kg x 2
40kg x 2
60kg x 2
70kg x 2
80kg x 2
90kg x 2 - PB
100kg x 2 bit too much dip for a tall clean more of a hip clean but felt good.
still not getting under the bar quick enough and last set was very much a power clean then ridden down - shows strength is not a problem.

squats
100kg x 1
140kg x 1
165kg x 8,8,11 - felt really good, form for high bar feels like it is nicely drilled in

sumo deads with band tension
60kg x 5
110kg + orange bands x 5
140kg + orange bands x 8, 8

pull ups
bw x 20 (well 19+1)
setting up the bands was a pain as it required hauling heavy arse dumbells to look them in position

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