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Steve Burke's Log

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BurkyIconSteve Burke's Log29-11-2010 @ 15:41 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
New to the site, thought I would start posting my log here. Any advice would be great.

None of my lifts are great but my back squat compared with deadlift is shocking so I am just over half way through a Smolov base cycle. I have 5 more sessions before I try for a 1RM. Not sure what my 1RM was so I plugged for 140Kg to calculate the loads for cycle.

I have never done a 1RM on the squat so Im really not sure what to aim for. Looking forward to not having to squat 4 times a week!


General stats/ PBs:

Body Weight: 77Kgs (ish)
Bench 1RM: 110Kg touch and go
Squat: Approx 140Kg
Deadlift: 200Kg
Overhead press: 62.5Kg for 8 reps (72.5Kg for 1)
Weighted pull up 1RM: 43.75Kg
8 Consecutive ring muscle ups
100Kg hang clean
105Kg C&J
73Kg Snatch


Last session:

Sunday 28 November

Back Squat: 122.5Kg, 5 reps 7 sets

Was in a rush so cut down my rest time on the last three sets, felt surprisingly ok. Weight felt good as well, managed to catch a good bounce at the bottom fairly consistently and was trying to keep my chest tall.
BurkyIcon...30-11-2010 @ 08:29 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
29 Nov

Back Squat: 127.5Kg, 10x3
andydanjoshIcon...30-11-2010 @ 11:11 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
welcome mate pbs look good .

Happy
BurkyIcon...01-12-2010 @ 08:56 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Cheers mate, hoping they'll be get better!

Tues 30 Nov

Back squat: 112.5; 4x9

Good turnover of reps, left quad a little toight but nothing that a little foam rolling cant sort.
BurkyIcon...02-12-2010 @ 09:04 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Weds 1 December

Back squat: 120Kg

7-7-7

Supposed to do 5 sets, but pulled left butt/ back.
BurkyIcon...04-12-2010 @ 12:51 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Saturday 4 December

Back Squat: 127.5Kg

5-5-5-5-5-5-5

No issue with butt/back. Happy with the session. One session left to go!
BurkyIcon...07-12-2010 @ 10:18 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Monday 6 December

Back squat: 132.5Kg

3-3-3-3-3-3-3-3-3-2

Losing chest a little as the session went on. Coming out of the hole on the last rep of the last set of the last session of the program and I pulled a muscle and had to dump the bar in front (I was in a power rack so it wasnt too bad). Gutted.

Left quad on the lateral side/ IT band sore but its mostly towards the knee where it hurt but it doesnt feel like I have done anything to the joint capsule.

RICEd it last night, taking the fish oil, iced it this morning and compressed it today (will ice later). Not that painful at all today.

Any other advice with dealing with this type of thing would be really appreciated.
BurkyIcon...14-12-2010 @ 09:01 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Monday 13 December

A. Back Squat: 3x25 Bar, 2x20 40Kg, 3x15 60Kg
B. Good Mornings: 3x10 40Kg, 2x10 60Kg
C. Towel pullups: 13-13

Light session to test quad. everything felt fine.
andydanjoshIcon...14-12-2010 @ 09:05 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
good work bud.

Happy
BurkyIcon...15-12-2010 @ 08:56 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Cheers mate, just hope i can start squatting heavier soon...


Tuesday 14 December

Push Press, 72.5Kg: 5-5-5
Bar Dips: 12 (U) - 12 (U) - 12 (B) 12 (Broken)
Power Clean: 50Kg, 3 - 60Kg, 3 70Kg, 3,3 80Kg, 3-2
Log Clean: Log = 62.5Kg (I think) 5 - 5 - 72.5Kg, 3 82.5Kg, 3 4

Happy with doing something other than squatting! Have lost a lot on dips. Did too many power cleans at the lighter weights. No bother from the quad.

First time using the log so was just playing around with it. At first was trying to clean it almost like a hang barbell clean. Needs more work but enjoyed it!
spam_upIcon...15-12-2010 @ 09:02 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Burky said:Weds 1 December

Back squat: 120Kg

7-7-7

Supposed to do 5 sets, but pulled left butt/ back.



with these sort of reps i would guesse that your squat will be closer to 160 than 140. Happy
BurkyIcon...15-12-2010 @ 11:10 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Yeah, I was supposed to have tested my 1RM last week but got injured.

I was looking to get 160 165Kg.
BurkyIcon...19-12-2010 @ 11:43 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Saturday 18 December

Deadlifts, 170Kg: 5-5-10
Axle clean tekkers: worked up to several singles with 85Kg
Log press: Got 82.5Kg overhead a couple of times. worked more with 62.5Kg Log
Zercher carries with yoke, 150Kg: 60m total, stopped 4 times

More there with the deadlift AMRAP.
First time cleaning the axle, after some pointers it worked well.
Need more practice with getting the log overhead. Think split jerk balances might be the way forward.
Zercher carries were fookin minging!!!

Good sesh!
BurkyIcon...21-12-2010 @ 08:45 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Monday 20 December

Back Squat: Worked up to 2x5 @110Kg.
Box jumps (box hip height): 15
Yoke, 20m shuttle: 140Kg, 180Kg, 180Kg, 180Kg

No problems from quad so start normal loading next time.
BurkyIcon...22-12-2010 @ 08:39 
Avatar
smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Post Edited: 22.12.2010 @ 08:43 AM by Burky
Tuesday 21 December

Log GTOH: 3x3 62.5Kg then worked up to a 1rep PB of 87.5Kg
Log Clean: worked up to a 1 rep PB of 92.5 Kg. 97.5 Kg (F)
Bar Dips: 12 (U) 12 (Unbroken) 12 (B) 12 (Broken)

First full session on the log so still have not got my head around the technique. I wanted to push jerk it over head but couldnt manage to dip under the log for some reason. Feels odd.

Thought I would have been good for 100Kg clean.

Dips were with fewer breaks than last time.

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