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Loompaland powerlifting and quick lifts

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umpalumpalifterIcon...28-09-2015 @ 21:40 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
dodgy tall cleans

https://instagram.com/p/8LsMjMO25f/
umpalumpalifterIcon...01-10-2015 @ 19:17 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
good session this morning - running behind on program so will be three days straight to catch up
bench
bar x 5
60kg x 5
80kg x 5
100kg x 8,8,16- equal PB but not having already done sets before hand. strength endurance is definitely on the up.

snatch grip behind neck push press
barx 5
60kg x 5
80kg x 8,8 - felt light

pull ups
bwx 20 - ragged as doing them on dip/chin set up and found myself dragging upthe pad alot - extra resistance

lateral raises
12.5kgs x 20,15
umpalumpalifterIcon...02-10-2015 @ 11:13 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
morning
hip clean
bar x 5
40kg x 2
50kg x 2
60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2
110kg x 1,1 - FFS bothreps ended up as hip power cleans - powers there but reverted to rubbish movements

deadlifts
100kg x 1
140kg x 1
160kg x 1
180kg x 8,8,10 - harder than it should have been

banned resisted squats
60kg +bands x 5
100kg +bands x 5
150kg + bands x 8,8
umpalumpalifterIcon...05-10-2015 @ 18:54 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
funny soreness. in mid back on outer edge underneat rib cage
squats
barx 5
60kg x 5
100kg x 3
110kg x 5
135kg x 3
155kg x 1 belt on
167.5kg x 1
180kg x 8 - got stapled on ninth rep but all reps were decent, smooth and deep.

hip clean
40kg x 3
60kg x 3
80kg x 3,3,3

pull ups
bw x 20

swiss ball reverse hyperextensions
bw x 15,15
umpalumpalifterIcon...06-10-2015 @ 18:34 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
squeezed in todays session
bench
60kg x 6
80kg x 3
100kg x 1
112.5kg x 10

snatch grip behind neck push press
60kg x 3
80kg x 1
90kg x 7
100kg x 3

tricep extensions
25kg x 15,15,15

lateral raises
12kg x 20,20,20

couldnt get my set up right on the bench. disappointed as I wanted more
umpalumpalifterIcon...08-10-2015 @ 08:01 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
crappy session
hip cleans
bar x 5
40kg x 3
50kg x 2
60kg x 2
80kg x 2
90kg x 2

cleans
100kg x f - should have gone easily just cant piece together all the segments!!!

deadlifts
120kg x 3
160kg x 1
180kg x 1
200kg x 10

low bar squats
60kg x 3
100kg x 3
140kg x 3

annoyed. cleans were not moving well. moved onto deadlifts and were moving really well. reps started to slow down as got to eight so started to power hips through more - too much on tenth as felt I overextended and jarred lower back. felt I had 12 or more in me so annoyed as didnt get a PB
umpalumpalifterIcon...12-10-2015 @ 18:56 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
idiot - left my gym bag at home so had to go home which. eat into my time
cleans
bar x 5
30kg x 2
40kg x 2
50kg x 2
60kg x 2
70kg x 2
80kg x 2
90kg x 2,2,2

squats
60kg x 1
100kg x 1
140kg x 1
160kg x 5,5,5,5,10 - belt on

decided just to have the full lift. work with a easy weight and build up the volume. over the next three weeks will add a rep each session then add weight take it down to 3x2 and build back up again
squats felt good - not a bad rep out set at the end
umpalumpalifterIcon...13-10-2015 @ 18:48 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
this afternoon
bench
60kg x 5
80kg x 5
100kg x 5,5,5,5,5,10

seated pin overhead press
60kg x 1
70kg x 5,5,2 - just died!
60kg x 5

pendlay row
60kg x 12,12,12

lateral raises
14kg x 15,15

dumbell curls
22kgs x 6
10kg x 20
umpalumpalifterIcon...15-10-2015 @ 17:38 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
cleans
bar x learning complex
40kg x 3
60kg x 2
80kg x 2
90kg x 2+1,2+1,2

deadlifts
100kg x 1
140kg x 1
160kg x 1
175kg x 5,5,5,5,10

chain suspended squats
65kg x 1
105kg x 1
145kg x 5

cleans felt a lot faster getting under the bar. added in a jerk on first two sets - focusing on trying to get a full grip in recieving position
deadlifts felt good
ankle flexibility significantly improved on suspended chain squats - felt good solid deep starting position. want to get this up to 165-170kg x5 over next few weeks
umpalumpalifterIcon...16-10-2015 @ 10:28 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
https://instagram.com/p/8461oSu29m/

suspended chain squats as stated they felt good but a few form issues to work on
umpalumpalifterIcon...16-10-2015 @ 18:46 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
this afternoon
overhead press
bar x 5
40kg x 2
60kg x 1
65kg x 5,5,5,5,5,10

pin bench press
60kg x 5
80kg x 1
100kg x 5,5,5

pull ups
bw x 5
+10kg x 5,5,5

bent over lateral raises
7.5kgs x 20,20
umpalumpalifterIcon...19-10-2015 @ 19:30 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today. lower back and hips felt tight and awkward
cleans
bar x learning complex
40kg x 2
50kg x 2
70kg x 2
80kg x 2
90kg x 4,4,4

squats
100kg x 1
145kg x 1
165kg x 1
175kg x 5,5,5,6

kettlebell swings
40kg x 5 on each arm
24kg x 5

tactical strength challenge attempt(200 swings in ten minutes)
24kg x 100 swings in five minutes - not pleasent as 10 swings every thirty seconds

ledt sumo deads as back felt tight. kettlebell swings always makes my back feel better so decided to do a scaled tactical strength challenge - normally 32kg bell x 200 swings in ten minutes - 24kg x 100 in five minutes was enough - yuck. will add a minute each session once doing 200 in ten minutes will reset with a heavier bell
umpalumpalifterIcon...20-10-2015 @ 23:04 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
glutes feel busted from swings - actually hurt so much that setting up on bench was tricky!
bench
bar x 5
60kg x3
80kg x 3
100lg x 1
110kg x 5,5,5,10

pin overhead press
60kg x 3
80kg x 5,4
70kg x 5

pull up
bw x 5
+15kg x 5,5,5

lateral raises
15kg x 20,15

dumbell curls
15kgs x 12,12

last rep ofbench was a grinder - not good when no spotter
umpalumpalifterIcon...22-10-2015 @ 18:39 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
cleans
bar x learning complex
40kg x 2
60kg x 2
80kg x 1
90kg x 5,5,5 - first set was all power cleaned
100kg x 2 - first rep power cleaned, second caught high but rode it down

deadlifts
100kg x 1
140lg x 1
160kg x 1
180kg x 1
195kg x 5,5,5,8 - belt on

suspended chain squats
60kg x 2
100kg x 2
155kg x 5

don't know why I did the 100kg cleans, weight feels so easy but just dont get that snap under
umpalumpalifterIcon...26-10-2015 @ 09:54 
Member 5836, 326 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
wtf - abysmal workout that I left it mid way throughit was just not in me today
cleans
bar x learning complex
40kg x 2
70kgx 2
80kg x 1
100kgx 1+f,f
80kg x 1
90kg x 1
100kg x f
just could not seem to pull under - not moving well at all

squats
100kg x 1
140kg x 1
160kg x 1
180kg x 1 belt on
192.5kg x f,f

was aiming for 6-8 with this weight but just felt wrong - each time started to go down and knew it wasn't going to be coming back up
left it for another day - pick my battles

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