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Super Log of Joy

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RicoIcon200kg DL milestone!!24-10-2010 @ 16:20 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays session:

Deadlift
Hook grip
50x5
60x5
100x1
150x1
170x1
Belt on, mixed grip
200xf
Belt off
200x1 PB!!!
210xf
Hook grip again
170x1x3
170x3

Power Jerks

Warmed up with strict bar x lots then
Power clean 60x5
" 70x3
Continental 80x3x3

All fast reps, happy with them all!

Clean pulls

Hook grip
120x5

Shrugs

Hook grip
120x5

Also did some high rep shoulder rehab.

Very happy with that session, 9kg Deadlift pb! Probably should have tried for 205kg instead of 210 but oh well. Power jerks all smooth. Did clean pulls and shrugs mainly to get used to the hook grip.

Tomorrow overhead assistance!
ShaunIcon...24-10-2010 @ 19:38 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq
Nice log here, I'll be sure to follow.
RicoIcon...25-10-2010 @ 17:36 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
A pretty mediocre session today but i was long overdue one.

CGBP
Ring and little finger on the knurling, paused on chest:
20x5
40x5
70x3
80x3
85x3x2
70x5x2

CG Incline Bench
Never done these before but felt ok, anything to improve overhead!
Same grip and pause as before:
20x8
50x5
70x3 bit of a struggle
50x5

Rack Lockout
Again, anything to help overhead.
Probably a 5" ROM, close grip:
50x5
90x5
110x5
130xf
110x8

Tricep bar incline press
10x5
30x5
50x5
50x4x2

Pushdowns
Worked up to whole stack +10kgs : 8,8

Also some shoulder rehab.
RicoIcon...25-10-2010 @ 17:37 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Shaun said:Nice log here, I'll be sure to follow.


Cheers man ill keep an eye on yours too.
RicoIcon...26-10-2010 @ 20:50 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays session.
Oly shoes arrived today but obviously the postie was a c*nt and didnt even attempt to walk up the stairs to my flat and so left a 'sorry you were out' note at the front door, even though there were five people in the flat at the exact time. W*nker. Oh well, ill get them tomorrow from the sorting office.

Had a bit of a row with the mrs and walked to the gym whilst listening to enter shikari as loud as possible. Result: f*cking psyched!

Box Squats

Warmed up with normal squats:
20xlots
60x5
100x5
Then box and belt:
140x3 very easy
160x2 easy
170x2 PB double!
175x1 PB!!!
140x3x3 all easy

Front Squats

60x5
80x3
80x3
110x1 PB!!! second rep was an abort job

SLDL
DOH/hook grip, no belt
60x5
100x5
140x3
160x2
Mixed grip
170x1
180x1 PB!!!

Defecit SLDL

3" box, mixed and last set straps due to a strange slit in my thumb callous.
140x3x3
110x5x2

F*cking knackered but well happy with that, makes up for the average session yesterday.
PB's in box squat, frontie and SLDL!! This hard graft is good, im enjoying it.
RicoIcon...27-10-2010 @ 18:01 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays session.

Collected my oly shoes from the sorting office. Had a s**ts night sleep and only some weetabix and a shake to eat. Anyway:

Overhead

Strict to warm up:
20x5
60x5

Power clean and jerks:
with belt
70x3
80x2
90x1
90xf
80x3
85x2x3

Power clean and push press:

70x5
70x5
70x8 don't know where that came from
70x5
70x5
50x5

Happy with that. Oly shoes were odd at first but getting used to them slowly. Not training for a few days as the gf is coming to visit. Should be back to training on tuesday!
RicoIcon...03-11-2010 @ 18:21 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
First training session in what seems like ages (only a week in reality though). Lost some weight over the weekend and ate nothing apart from two weetabix and a shake before the gym. Anyway it went like this:

Box Squats
First time with oly shoes.
Warm up with 60x8, 100x5

Parallel box and belt:
140x3
160x2
170x1
180xf
175xf
170x1
140x3

Power clean and jerk

40x5
60x5
70x3
80x3x3

SLDL

60x5
110x5
150x3

Feeling knackered after that so cut it short

Snatch

Never done these before.
Started with hang snatch:
20xlots to get tech half decent
25xlots
35x8
40x8

Push press
As quick as possible:
60x8
60x8
60x5

SGBTNPP
Trying these to help with my inflexible shoulders.
20xlots
40x8

Shoulder rehab stuff, uni gym has just got some Pullum bands so did some dislocations and pull aparts.

Apart from the failed squats and s**tty SLDLs it was a fairly good session, which is as good as I could hope for after a weekend of s**t diet and lots of booze. Felt great to be back training. Definitely lost some belly as my belt felt loose when usually it feels snug. Can't be bad!
RicoIcon...04-11-2010 @ 20:59 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays session.

Squats

Don't usually train squats two days in a row but I wanted to experiment with different stances and bar positions. Usually I have a wide stance and high bar position.

Low bar and shoulder width stance

20xlots
60xlots
100x5
120x5
140x3
100x8x3

Felt great and was easy to get depth with the oly shoes, will definitely be squatting like this in future

Front Squat

50x5
70x5
80x3x3

Rack position is giving wrists less grief now, yes!

Bench

Not done normal bench in 6 months or so and decided to give it a go. Pinkies and inch from rings. All paused:

20x8
20x8
50x5
70x5
80x3
90x2

Finished with a set of close grip:

70x5

Deadlift

Warmed up with some power cleans at 60kg then:
In oly shoes:
60x5
120x20 blowing like a train after, only stopped to chalk up.
130x1
170x1
190x1
Shoes off:
205xf don't know why I went for this, got it to knees though.
160x5

Had only gone in with the goal of doing 120x20 but ended up doing a few singles and a set of 5. Good session, happy with new squat set up and bench isnt too s**t considering the amount of time its been.

Going to keep adding weight to the 20 rep deads until i cant get 20 then drop the reps and up the weight etc etc. Not sure if it is going to help my 1RM but it will certainly help with my conditioning.
RicoIcon...06-11-2010 @ 16:42 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Just back from todays overhead session. Legs stiff as bricks from two days in a row squatting but dragged myself in.

Jerk from rack

20x5
40x5
60x3
70x2
80x2,2,2,2,2,2,2,2

Push press

60x3,3
60x8

BTN Jerk
First time going relatively heavy on this
20xlots
40x5
50x5
60x3
70x2
80x1,f,1

Snatch

20xlots
40x2,2,2,2,2

Plus shoulder rotations and facepulls x lots of reps

Quite happy with that session, felt like I was in for ages though. Vending machines were broken so had to drink my shake during my workout instead of the usual powerade. Didn't notice much difference.

Wrists feeling much more comfortable with the rack position now.
RicoIcon...07-11-2010 @ 16:49 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Post Edited: 09.11.2010 @ 16:22 PM by Rico
Todays squat session. Started the first day of a 6 week russian squat (back squat only) routine which involves squatting three days a week. Legs still stiff from the other day.

Squat

20xlots
60x5
100x5
140x2,2,2,2,2,2 last rep was a grind but safe.

Front Squat

60x5
80x3,3
100x1
120xf silly going for this really
60x8

Some band hip flexor stuff and obligatory shoulder rotations and facepulls x lots.
Rack position feeling good on front squats now.
RicoIcon...08-11-2010 @ 17:02 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Overhead session today.

BTN Jerk

20xlots
40x5
60x3
80x2,2,2,2,2
85x1
90xf

Power Jerk

60x5
82.5x2,2,2,2,2,2 second set was the worst, everything was all over the place but it went up
87.5x1
92.5xf

Push Press
As fast as possible:
62.5x5,5,6,6

Happy with that session, now that my wrists are used to the rack position i've brought in my grip a bit on jerks and push press and it feels more secure.

2nd day of russian squat routine tomorrow!
RicoIcon...09-11-2010 @ 16:20 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Day 2 of russian squat routine.

Squat

20xlots
60x5
100x5
140x3,3,3,3,3,3 tough but got them all

Front Squat

60x5
82.5x3,3,3,3,3,3,3,3 all very quick and as deep as possible

Short and sweet, left it at that!
WesIcon...09-11-2010 @ 16:37 
31.6 and Obese !! Get in....
Member 869, 1355 posts
SQ 320, BP 200, DL 310
830.0 kgs @ 97.5kgs Eq
Good log, will make interesting reading, some strong stuff in there ! Happy
RicoIcon...09-11-2010 @ 17:04 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Cheers mate, thanks for the encouraging words!
RicoIcon...10-11-2010 @ 16:44 
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Sugdens very own David Dimbleby
Member 1403, 3717 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays session: Overhead and CGBP

Shoulders and legs very stiff going into the gym, lacking in energy today.

BTN Jerk
20x5
50x5
70x3
80x2
85x1
90xf

Jerk
50x3
70x3
80x2
90xf

Seated Press
Not done this in a while. Pause at chest.
20x5
40x5
50x5
60x4
70xf
60x3,3
62.5x3

CGBP
20x5
50x5
70x5,5,5 As fast as possible. Easy.

Rotator cuff work and face pulls x lots.

Fairly average session but happy with seated press, will try to work on this more often.

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