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PhilKlidaras | ... | 26-04-2011 @ 22:27 | |
Cut him some slack, he is an american Member 311, 1751 posts | i am very well Iain....really coming into my own at work...starting to actually feel like a pharmacist, and not just a student who studied pharmacy at Uni AFA training.....i am really enjoying it, just the basics and a few quick lifts...will be doing some comps in OL and PL when i get back home......will be aiming for a double BW sq, and a 300lb clean and jerk....easy enough goals to get by year's end anything else....well, let's just say that i am counting down the days......just over a 100 days to go hope being a dad is treating you well | ||
PhilKlidaras | ... | 14-05-2011 @ 16:34 | |
Cut him some slack, he is an american Member 311, 1751 posts | alrighty then..... time for one of my periodic updates finished the building phase of my new routine...... the numbers were clean and strict press 6x6w/ 75....the last rep on the last few sets was quite hard, not so much because my tris and delts were tired but because i couldn't hold my torso super solid....possibly from the volume of pressing and from the cumulative effect of the squatting, power cleaning and pressing power cleans 6x6w/ 105......PR for volume with this weight........and the best bit is that my tech is much better, these reps were better than the last time i did 5x5 w/ this weight SQ up to 6x6w/ 180.....this was hard......looking forward to dropping volume and adding weight!!!! next up is 5x5w/ 190 in the SQ and 110 in the PC and the press gets one of two options which i haven't yet decided on.....along with some abs, stretching and barbell rowing later phil | ||
PhilKlidaras | ... | 16-05-2011 @ 20:46 | |
Cut him some slack, he is an american Member 311, 1751 posts | i feel like posting a bit more...so i will did the following tonight strict press 1w/ 70 1w/ 80 1w/ 85 1w/ 90 2 misses w/ 97.....this comes as something of a surprise as i really hammered the 90 to arms' length, but i have no doubt it'll fall in the next session or two 6 doubles w/ 80....very easy barbell rows 5/ 90 5w/ 100 5w/ 110 5x5w/ 120......did the first set bare handed and used straps on the last 4 sets 10w/ 110, 100, 90....no straps on the last set was supposed to do some more light PC and SQ, but my right knee and groin weren't having it....no biggie, i will be hitting some more volume pressing on Wednesday, and trying 6x5w/ 110 in the PC laters phil | ||
PhilKlidaras | ... | 18-05-2011 @ 15:08 | |
Cut him some slack, he is an american Member 311, 1751 posts | press 3w/ 70 1w/ 80 1w/ 85 1w/ 90 miss 97......f**k 5 triples w/ 80....solid lifts here....defo gonna hit 5x5 here power cleans 1w/ 90 1w/ 100 1w/ 107 5w/ 112 5w/ 112.....second rep was squat cleaned 5w/ 112.....fourth rep was squat cleaned 5w/ 112.....third and fourth rep were squat cleaned 5w/ 112......best set of the lot, haha.....f**ked if i know why.....guessing that being very tired made me focus on being totally solid technically will do some pressing, a heavyish/low volume SQ session and some BB rows on Saturday... later phil | ||
PhilKlidaras | ... | 21-05-2011 @ 20:50 | |
Cut him some slack, he is an american Member 311, 1751 posts | decided to skip plan and do the following: SQ up to 5x5 w/ 190.....pleased with this as my best set of 5 is 195, so i am in PR territory for sure......now it is on to peaking it out some so i can get a shot at 215-220x3 press 6x2w/ 80....easy cable abs 3x20 will press for volume, do bb rows and try to do pc and sq if able later phil | ||
PhilKlidaras | ... | 23-05-2011 @ 20:48 | |
Cut him some slack, he is an american Member 311, 1751 posts | well, decent session today....defo feeling like i am in the over reaching stage of training...will concentrate on food and sleep over the next few days to sort it press 4x4w/ 80 3w/ 80 1w/ 80 prolly should have got 4 on the last set, but i am not too worried about it.......as long as i hit 5x5 w/ 80 on Sat/Sun then it is all good BB row up to 5x3w/ 122....form was okay here....would like to hit 130x5 in 2-3 months 2x10w/ 110....bit of body english here.....pretty good pump though SQ tried to warm up......body wasn't feeling it.....will rethink my strategy for going on to 3 times per week squatting will PC 4x4w/ 115, do some light pressing and some more BB rows on Wednesday later phil | ||
PhilKlidaras | ... | 25-05-2011 @ 22:03 | |
Cut him some slack, he is an american Member 311, 1751 posts | did the following today: power cleans up to 4w/ 115 4w/ 115 4w/ 115.......squat cleaned the third one 4w/ 115 next week will be 120 for triples press 6 doubles w/ 80.....nice and easy BB row up to 5x5w/ 122.5 20, rest pause style w/ 100 will SQ, press and maybe BB row on Sat / Sun later phil | ||
PhilKlidaras | ... | 28-05-2011 @ 16:43 | |
Cut him some slack, he is an american Member 311, 1751 posts | did SQ today: up to 4x4 w/ 200....easy, could have had 4x5......3x3w/ 210 next week cable abs 2x15.....would've done more, but my hips started to cramp up will press tomorrow later phil | ||
PhilKlidaras | ... | 30-05-2011 @ 12:30 | |
Cut him some slack, he is an american Member 311, 1751 posts | did this today: strict press 3w/ 70 5w/ 80 5w/ 80 5w/ 80 5w/ 80.......first 4 were continuous, then i set the bar on the floor, rested 10-15 seconds and then cleaned the bar and pressed it 5w/ 80........same as above, but with 3 continuous presses and 2 done rest pause style BB row 5w/ 80 3w/ 100 1w/ 110 1w/ 120 3w/ 125.....solid 3x8w/ 110....slightly loose form will do presses, power cleans and BB rows on Wednesday later phil | ||
PhilKlidaras | ... | 01-06-2011 @ 15:01 | |
Cut him some slack, he is an american Member 311, 1751 posts | hey did this today: PC 2w/ 60 2w/ 70 2w/ 80 1w/ 90 1w/ 110 3w/ 120 3w/ 120 3w/ 120 BB row up to 5 triples w/ 125 will SQ 3x3w/ 210 on Sat later phil | ||
EDCLARKE | ... | 01-06-2011 @ 20:58 | |
not particularly well educated Member 85, 10977 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | nice to see you back posting,strong looking powercleans! did you go back to the states in the end or are you still in the midlands? | ||
PhilKlidaras | ... | 01-06-2011 @ 22:21 | |
Cut him some slack, he is an american Member 311, 1751 posts | cheers Ed trying 125 for a triple next week and then onwards to a 140 single by year's end......always took quite well to the OL stuff really, shame i didn't get to it when i was younger i am moving back to the US in August, planning for the second week or so......this'll be after i cross all the T's and dot all the I's in terms of work stuff AFA location, i am in Essex at the moment......Braintree to be exact | ||
PhilKlidaras | ... | 04-06-2011 @ 15:28 | |
Cut him some slack, he is an american Member 311, 1751 posts | was supposed to go the gym today, but i have been welded to the bog and the world has fallen out of my arse....i feel f**king awful....oh well, i will try for Monday | ||
PhilKlidaras | ... | 08-06-2011 @ 14:00 | |
Cut him some slack, he is an american Member 311, 1751 posts | Post Edited: 08.06.2011 @ 14:14 PM by PhilKlidaras well.....my stomach decided it'd let me into the gym, result!power cleans 1w/ 60 1w/ 70 1w/ 80 1w/ 90 1w/ 100 1w/ 110 1w/ 120........easy squat sclean miss 125.....f**k 2w/ 115........pc+sqc 2w/ 115........both sqc bb row 5x6w/ 110.....easy enough kind of expected after a week of illness, but the doctor is on it and has sent off for some tests to see what the hell this thing is!!!!.......but AFA this training cycle, it is finished i had hoped to have 125x3 in the PC and was on course to do so, and i was also looking to have a shot at 220x3 SQ........but no biggie, i'll start this cycle again and try for new PRs! some of the good things to have come out of this cycle: -started doing BB rows.......added to my upper back strength and this has had a positive effect on cleans and squats -working in the 80% range is where you should spend most of your time training wise......not always fun, but i like making PRs and if this gets me there then i'll do it -better PC technique -realising i like doing the OL a fair bit......will do some power snatches and push presses when i have hit a 300lb power clean will doing 6x3 in the SQ w/ 185 and 6x2w/ 77.5 in the press......will also do some BB rows later phil | ||
PhilKlidaras | ... | 12-06-2011 @ 11:39 | |
Cut him some slack, he is an american Member 311, 1751 posts | well, silver lining/black cloud sort of thing SQ 1w/ 70 1w/ 120 1w/ 150 1w/ 170 1w/ 190 1w/ 200.....absolutely nothing more today.......just to see where i was......about 15% down on where i was pre-illness 6x2w/ 185......starting back at the beginning......funny thing is that i can prolly do this for 8-10 when in shape, haha cable abs 50 total reps will do presses and rows tomorrow later phil | ||
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