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Phil's lifting (PL/OL and anything else that comes to mind!)

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PhilKlidarasIcon...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 Happy

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
Cool Cool Cool

hope being a dad is treating you wellHappy
PhilKlidarasIcon...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
PhilKlidarasIcon...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
PhilKlidarasIcon...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 Happy

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
PhilKlidarasIcon...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
PhilKlidarasIcon...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
PhilKlidarasIcon...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
PhilKlidarasIcon...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
PhilKlidarasIcon...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
PhilKlidarasIcon...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
EDCLARKEIcon...01-06-2011 @ 20:58 
Avatar
not particularly well educated
Member 85, 10977 posts
SQ 170, BP 130, DL 260
560.0 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?
PhilKlidarasIcon...01-06-2011 @ 22:21 
Cut him some slack, he is an american
Member 311, 1751 posts
cheers Ed Happy 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
PhilKlidarasIcon...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 Happy
PhilKlidarasIcon...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 Unhappy 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
PhilKlidarasIcon...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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