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Loompaland powerlifting and quick lifts

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umpalumpalifterIcon...27-10-2015 @ 13:27 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today trained somewhere else
bench
bar x 5
60kg x 5
81kg x 3
102kg x 1
124kg x 1, 6 - ffs getting someone else to spot isa nightmare!!!! not difficult to say understand 'don't touch the bar!!!! felt had another 1-2 in me but as soon as his hands went on it the set was done

cleans
bar x learning complex
40kg x 3
60kg x 3
80kg x 2
90kgx 1 bit rough
100kg x f,f same issues as yesterday

hammer strength shoulder press
40kg x 5
80kg x 5,5,5 - focus on each rep having a one second pause so dead start each time

hip cleans
60kg x 3,3,3
80kg x 2
100kg x 2,2

tbar prone row
20kg x 15,15 - pure bodybuilding controlled reps with squeezes at the top

how am I finding cleans so difficult but can hip clean the weight no problems? really tryingto focus on not pulling with my arms as much and getting lowerbody to do the work
umpalumpalifterIcon...27-10-2015 @ 13:30 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
hip cleans

https://instagram.com/p/9V1K3ZO28b/
umpalumpalifterIcon...02-11-2015 @ 15:07 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
work so trained there. waiting for AA guy so rushed through it and paced killed me!
squats
40kg x 3
60kg x 3
100kg x 3
120kg x 2
150kg x 2
167.5kg x 5,5,5,5,5

bench
60kg x 5
80kg x 3
105kg x 5,5,5,5,5

sumo deadlifts
60kg x 4
100kg x 3
140kg x 1
180kg x 1
190kg x 1 - meant for five but hamstrings were cramping and seriously over estimated my max

reset on sumo deads with five reps at 170kgish

first session using weightlifting shoes and low bar in a while but it felt really good.

decided to do texas method as opposed to madcow as more of a slow burner program than a heavy hitting peak
umpalumpalifterIcon...04-11-2015 @ 19:57 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
clean complex (hip +hang +full clean)
bar x 1+1+1
40kg x 1+1+1,1+1+1
65kg x 1+1+1,1+1+1,1+1+1

hang clean + overhead press
65kg x 1+5,1+5

squat
60kg x 3
100kg x 5
135kg x 5,5

pull up
bw x 10,10,5

todays session felt good - on madcow the 'light' session always felt too much as squats were light but deadlifts wrecked my hips.
hang cleans were clearly my weakness - hip cleans easy, full cleans ok but the transition into second pull was messy. hopefully this complex will assist this snagging point
umpalumpalifterIcon...06-11-2015 @ 09:35 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
again had to train elsewhere. some ofthis I enjoy, some I don't
squats
bar x 5,5
60kg x 3
110kg x 3
150kg x 2
185kg x 5 belt on

bench
60kg x 3
100kg x 3
120kg x 1
132kgx 1

cleans
bar x 5
60kg x 3
80kg x 1
92.5kg x 3,3,3,3,3

dumbell curls
10kg x 10
20kg x 12

lateral raises
10kgs x 20,20

squats need abit more depth but think this is a bad habit picked up from high bar squatting and letting knees move forward rather than out
squats
https://instagram.com/p/9vOMZUu27Y/
umpalumpalifterIcon...09-11-2015 @ 18:31 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
squats
60kg x 5
100kg x 3
140kg x 2
170kg x 5,5,5,5,5

overhead press
60kg x 2
70kg x 5,5,5,5,5

sumo deadlifts
70kg x 5
100kg x 3
140kg x 2
172.5kg x 5

squats felt great. feel I am getting back into low bar groove. only issue was focus and head position. currently I have a tendency to look up slightly like I did with high bar. feeling I should be looking in front (like starting strength recommendations to get more hip DRAAIIIIVE)

sumos felt odd - either feel awkward and far too much effort for the weight on the bar or I get my leg drive right and they feel easy and the movements over before its begun - need more of that cheating leg drive!!!
umpalumpalifterIcon...11-11-2015 @ 22:56 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
beginning to like wednesday sessions. the light weight and low volume means I can really focus on movement
squats beltless
bar x 5,5
69kg x 5
80kg x 3
110kg x 2
140kg x 5,5

clean complex (hip,hang,full)
bar x 1,1,1
60kg x 1+1+1
67.5kg x 1+1+1,1+1+1,1+1+1

bench
60kg x 5
80kg x 3
95kg x 5,5,5

dumbell curls
11kgs x 10
22kgs x 10
16kgs x 15

lting leg raises x 10,10
umpalumpalifterIcon...13-11-2015 @ 16:35 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
started off great session but went downhill
squats
bar x 5,5
61kg x 5
102kg x 3
151kg x 2
187.5kg x 5 belt on.

overhead press
61kg x 1
72kgx 2
82kg x 1
92kg x 1

cleans
40kg x 3
50kg x 3
70kg x 2
80kg x 1
95kg x 2+1f,2+1f,3,3,3 - all but last set power cleaned. couldnt pull myself under

tricep pushdowns
80lbs x 20
100lbs x 20

squats felt good. nice deep and was a good few more in me.
cleans were horrible. just couldnt seem to move properly
umpalumpalifterIcon...16-11-2015 @ 19:41 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
great session with fellow EQ athletes jack and craig
clean complex (low hang, high hang, low hang)
bar x 1+1+1,1+1+1
30kg x 1+1+1,1+1+1
50kg x 1+1+1,1+1+1
70kg 1+1+1,1+1+1
80kg x1+1+1,1+1+1

squats
60kg x 3
100kg x 2
140kg x 1
160kg x 1
172.5kg x 5,5,5,5,5 - felt pretty good. belt on

sumo deadlifts hook grip
60kg x 3
100kg x 2
140kg x 1
160kg x 1
180kg x 5 belt on
220kg x 1 - used straps for s#!*s and giggles
really felt good and everything moved well. cleans focused on my worst element of the clean - transition from low hang position. tips from craig helped but felt odd and weird
hook grip makes positioning better on sumos but find my quads/adductors tries to pull my hands open. 220kg with straps moved really
umpalumpalifterIcon...20-11-2015 @ 14:24 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
bit rushed today
squats
bar x 5,5
60kg x 5
100kg x 3
140kg x 2
170kg x 1 belt on
190kg x 5 - felt my head was going to explode but movememt was easy - think I was holding Breath too much

bench
60kg x 5
80kg x 3
100kg x 2
120kg x 1
130kg x 2 - asked guy to spot and again touched bar. pretty sure would have got them anyway

cleans (hip +full)
60kg x 1+1
70kg x 1+1
80kg x 1+1
90kgx 1+1
97.5kg x 1+1+f,1+f,1+1

hip clean is improving - arms straight and catching low, full clean I just start pulling with my arms too much. 90kg set was probably best cleans yet, fast,snappy and using lowerbody
umpalumpalifterIcon...20-11-2015 @ 14:25 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
https://instagram.com/p/-L2eKGu23a/

sumo pulls from Monday
umpalumpalifterIcon...23-11-2015 @ 17:35 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
squats
bar x 5,5
60kg x 5
110kg x 3
150kg x 1
175kg x 5,5,5,5,5 - belt on

overhead press
60kg x 1
72.5kg x 1,5,5,5

sumo deadlift hook grip
60kg x 5
100kg x 3
140kg x 2
160kg x 1 belt on
182.5kg x 5
220kg x f,f

squats are feeling super easy - deep and solid. nice slow easy progression, no need to rush
deads were solid but tried to pull a single with hook grip and no power at all - didn't help my knuckle on my right hand as been swolen for a few days now. no clue what I have done
umpalumpalifterIcon...28-11-2015 @ 15:55 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
squats
bar x 5,5
60kg x5
105kg x 3
145kg x 1
165kg x 1 belt on
192.5kg x 5

clean complex (hip,hang,full)
bar x 3+3+3
40kg x 1+1+1
50kg x 1+1+1
70kg x 1+1+1
80kg x 1+1+1
87.5kg x 1+1+1 +2 push presses
100kg x 1+f, 1+1+1

was tentative in squats as hips felt buggered upon waking and done with no safeties - high as knees still going forwards rather than out
cleans were snappy up until 100kg point. threw in two push presses tp save time as rushing
umpalumpalifterIcon...30-11-2015 @ 10:39 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
this morning
squats
bar x 5,5
65kg x 5
105kg x 3
145kg x 2
165kg x 1 belt on
177.5kg x 5,5,5,5,5

bench
bar x 5
60kg x 5
80kg x 2
100kg x 1
112.5kg x 5,5,5,5,5

sumo deadlifts hook grip
60kg x 5
100kg x 3
140kg x 3
160kg x 1 belt on
187.5kg x 5
220kg x f,f

squats aresame issue - knees going forwards meaning to hit depth have to go even further thanI want/need. fourth rep of fourth set was dicey - squatting with no catchers and lost balance - started to go down but caught myself and ground the rep out.
bench got a spot for last set and Tony the gym owner tore my technique to pieces. way too much elbow flare on the ascent
sumo is coming along but max weights are still hit and miss
umpalumpalifterIcon...04-12-2015 @ 20:32 
Member 5836, 325 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
today
squats
bar x 5, 5
60kg x 5
100kg x 3
140kg x 2
170kg x 1 belt on
195kg x 5

bench
60kg x 5
80kg x 3
100kg x 2
120kg x 1
130kg x 3

cleans from box
30kg x 2
40kg x 2
50kg x 2
70kg x 2
80kg x 2
90kg x 1,1 power cleaned both annoyingly

squats felt strong. need fractionally more depth or better knee travel outwards not forwards.
bench was easy despite not keeping tight and allowing elbows to flare.
cleans are same old problem

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