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Sparrow Legs Strongman Training

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SparrowIcon...19-07-2015 @ 19:22 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Had to miss Friday's session as been too busy.

Here is the video from Wednesday:

SparrowIcon...20-07-2015 @ 21:46 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday 20th July

Clean + 2 front squats
50
70
90
110
110
110
110

Squat high bar
100 x 3
125 x 8, 8, 8

BTN PP snatch grip
50 x 3
70 x 3, 3, 3, 3, 3

Bent over plate retractions
25kg x 10, 10, 10

Superset with:

YTWs
5kg x 3, 3, 3
deleted2_20210523Icon...21-07-2015 @ 17:56 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
SparrowIcon...21-07-2015 @ 20:16 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
kirkynick said:What's your best wrapless high-bar squat? Is it 210?


Indeed it is. I would like to get it up to 220-227 but don't want to have to get fatter to do so.
Benfrancis1993Icon...27-07-2015 @ 22:18 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
We miss you

The platform has been redone at catts. Please come back and use it and leave the snatch complexes behind.

Best regards

Ben
SparrowIcon...07-08-2015 @ 20:54 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
I can't promise to leave the snatch complexes behind, although I will try and find some motivation to come back to Catts.

Wednesday 5th August

High hang snatch + 2 OHS
40
50
60
65, 65, 65, 65, 65

Much harder than last time I did them - I didn't use any forward lean this time, whereas I did last time.

Front squat 3 second pause
60 x 2
100 x 2
112.5kg x 2, 2, 1 - felt my lower back twinge so left these there. I've been labouring for the last three days and my back has been in a very bad way. That's why I missed Monday's session and almost didn't bother today.

Chins supinated grip
BW x 10, 10

Ring dips
BW x 10, 10
SparrowIcon...07-08-2015 @ 20:58 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Friday 7th August

Clean + Hang Clean (below the knee)
50 x 2
70 x 1
85 x 3, 3, 3, 3 (24 cleans in total)

Squat high bar
60 x 5
100 x 2
Add light wraps
137.5kg x 6, 6, 6, 6

Sots press
20 x 2, 2
25 x 3, 3, 3, 3
30 x 3

Dip
BW x 5
+ 15kg x 10, 10

Yates Row
60 x 5
90 x 10
110 x 10

Back is feeling a lot better, but there is still definitely a problem with it from when I tweaked it doing 18" deadlift about six months ago. I will probably go to the Doctors in the next couple of weeks.
SparrowIcon...08-08-2015 @ 13:25 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
After forearm death on the first set of cleans I changed to hook grip and it felt miles better?? Grin
SparrowIcon...11-08-2015 @ 20:09 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Tuesday 11th August

clean + 2 front squats
50, 50
70
90
100
110
120 x fail

BTN PP snatch grip
50 x 3
70 x 3
80 x 3
90 x 3

Squat high bar
60 x 3
100 x 3
130 x 8
Add wraps
150 x 8
little_aIcon...11-08-2015 @ 20:35 
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still a devious weightlifting bastard
Member 43, 14374 posts
Were you at Oldham college a couple of days ago Jonny?
SparrowIcon...12-08-2015 @ 00:01 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
little_a said:Were you at Oldham college a couple of days ago Jonny?


I was at the European Islamic Centre Sunday to Tuesday - is this what you mean by the college?
SparrowIcon...18-08-2015 @ 14:37 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 18.08.2015 @ 14:38 PM by Sparrow
Thursday 13th August

High hang snatch + 2 OHS
40
50
60
67.5 x 5 sets

Front squat 3 second pause
60
100
115kg x 2, 2, 2, 2

Snatch grip deadlift
70 x 3
110 x 3, 3, 3, 3

Monday 17th August

Snatch
40 x 2
50 x 2
60 x 1
70 x 1
80 x 0
85 x 1
90 x 0, 0, 0
77.5 x 0, 0, 1, 1, 1
67.5 x 1+0, 1+0, 2, 2, 2
60 x 3, 3, 2+0, 2+0, 3 - 3 second pauses in the bottom and at the top

Snatch was all over the place! Hopefully, now I'm going to be focusing on it a lot more, I can get some consistency and start hitting some decent numbers...

Squat high bar
100 x 3
130 x 1
150 x 0
130 x 5
117.5kg x 5, 5, 5
110 x 10

Squat felt weird without wraps.

Clean and jerk later on...
deleted2_20210523Icon...18-08-2015 @ 14:46 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
SparrowIcon...18-08-2015 @ 16:20 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
kirkynick said:Do wraps make that bigger difference to you? Having a 210kg pb and failing a 150 is quite a big difference.

EDIT: I'm not asking do wraps add 60+kgs to your squat Tongue


210 was without wraps, Nick. And I was pretty disappointed with that TBH - 500lbs is the goal high bar...

245 is my best with wraps.
deleted2_20210523Icon...18-08-2015 @ 16:22 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted

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