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Walker Power

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walkerIcon...12-09-2014 @ 01:09 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Trained lunchtime today:

Squat

20 x 5
60 x 5
100 x 5
140 x 1
180 x 5
180 x 5
180 x 5
180 x 5
180 x 4

These were terrible, didn't feel right. Swapped from flats to heel for last 2 sets, not sure they helped

Bench - Paused

20 x 8
60 x 5
100 x 3
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
walkerIcon...14-09-2014 @ 21:43 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Post Edited: 15.09.2014 @ 09:40 AM by walker
Olympic lifting this morning..

Warmed up

OH Squat

20 x 5
30 x 5
30 x 5
40 x 5
50 x 5

Snatch

40 x 2
40 x 2
40 x 2
40 x 2
40 x 2
40 x 2
40 x 2

Most of these were power snatches, last ones were better. I need to do some snatch balance and hang snatches.

Clean

60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Some of these turned into power cleans unfortunately.

Clean & Jerk

60 x 2
60 x 2
60 x 1
60 x 1

Power Clean

80 x 2
80 x 2
80 x 2

I couldn't get under these and catch them for a full clean

Jerk - from rack

80 x 1
80 x 1

Front Squat - Paused

80 x 5
100 x 5

Long pauses.

Box Jumps

24" x 3
35" x 3
40" x 3

Absolutely knackered after this!
walkerIcon...15-09-2014 @ 23:13 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Edge session with Sob this evening.

Bench

20 x 10
20 x 10
60 x 5 paused
80 x 5 paused
100 x 3 paused
120 x 1 paused
125 x 5 PB (I think that's a 5 rep PB anyway!)
125 x 5
125 x 4
125 x 4
110 x 3 paused to commands
110 x 3 as above
110 x 3 long pauses

Squat

20 x 5
70 x 5
110 x 3
150 x 1
180 x 2
180 x 2
180 x 2
180 x 2 paused
180 x 2 paused

The last few sets especially were gooood.

Pullups (wide)

BW x 5
BW x 6
BW x 6

Great session
walkerIcon...16-09-2014 @ 22:15 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Trained at lunchtime today:

Sumo Deadlift

70 x 5
120 x 3
160 x 2
200 x 1
240 x 2
260 x 2

16" Sumo Deadlift

260 x 2
280 x 2
300 x 2 All kinds of PB

300!! It's nice to pull 300 for the first time, even if it was only a block pull.

Pendlay Row

70 x 5
90 x 5
110 x 5
110 x 5
110 x 5

Chinups

BW x 6 x 3

Vid to follow
walkerIcon...17-09-2014 @ 22:33 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Funky_monkeyIcon...17-09-2014 @ 22:37 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq		As soon as I heard Biggie's voice, I thought "those weren't no mashed potatoes, momma!".

If you've seen the film, you'll know what I mean!
walkerIcon...24-09-2014 @ 00:01 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Been away in Wales so no training until today.

Bench

Paused
20 x 10
60 x 5
60 x 5
80 x 5
100 x 3
120 x 1

130 x 3 - last rep paused
130 x 3 - last rep paused
130 x 3

5 sec Pause
130 x 1
130 x 1
130 x 1

Squat

20 x 5
70 x 5
120 x 3
160 x 1
180 x 2 - last rep paused
180 x 2 - paused
180 x 2 - paused
180 x 2 - paused
walkerIcon...24-09-2014 @ 21:35 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Post Edited: 24.09.2014 @ 21:41 PM by walker
Deadlift day, solo down at the Edge.

Sumo Deadlift

70 x 5
70 x 3
110 x 3
150 x 1
190 x 1
230 x 1
260 x 1
270 x 1

Nice enough.

14" Deadlift

270 x 2 - no straps
290 x 1
280 x 2

Tough

Sumo Deadlift Speed Work

210 x 2
210 x 2
190 x 2
190 x 2

Deadlift

190 x 2
190 x 2
190 x 2

First time conventional in months, working on trying not to round my back, not very well.. I'm going to take the weight right down and find the best starting position for me and build these up whilst my sumo is still going well as the main variation.

Chinups

BW x 6 x 3
walkerIcon...26-09-2014 @ 11:35 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Yesterday evening:

Squat

20 x 5
70 x 5
100 x 3
120 x 1
150 x 1
170 x 1
190 x 4
190 x 4
190 x 4
190 x 4

Fairly easy, not much rest as needed to be quick.

Paused Bench

20 x 10
60 x 5
100 x 3
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

Really long pauses.
walkerIcon...27-09-2014 @ 21:00 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Yesterday:

Quick WL session practice

Warmup

Snatch Balance

30 x 3
30 x 3
40 x 3
40 x 3

Snatch

40 x 3
40 x 3
40 x 3
40 x 3

Full snatches!

I hurt my knee, it made a popping noise, on the snatch balance. Was sore last night but iced it, feels ok today, just maybe a little stiff
walkerIcon...27-09-2014 @ 21:02 
Avatar
Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Yesterday:

Quick WL session practice

Warmup

Snatch Balance

30 x 3
30 x 3
40 x 3
40 x 3

Snatch

40 x 3
40 x 3
40 x 3
40 x 3

Full snatches!

I hurt my knee, it made a popping noise, on the snatch balance. Was sore last night but iced it, feels ok today, just maybe a little stiff
walkerIcon...27-09-2014 @ 21:09 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Today:

I had my coaching assessment for my BWL level 1 assistant coach course, the first under the new accredited courses.. I passed so I'm now a qualified coach! The level 2 head coach course is being written at the moment and will be out in about a year apparently and I've been advised to do it if I can
walkerIcon...30-09-2014 @ 20:25 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Yesterday afternoon:

Bench

20 x 10
60 x 5
100 x 3
120 x 1
135 x 3 PB
135 x 3
135 x 2

130 x 1 paused
130 x 1 paused
130 x 1 paused

Low Bar Squat

First time proper low bar

20 x 5
70 x 5
120 x 3
140 x 1
160 x 1
180 x 1
200 x 1
207.5 x 1
180 x 2
180 x 2
180 x 2

These felt really good, it's just the fighting to keep the bar on my back that I need to get used to. I think I'm going to run with it.

walkerIcon...30-09-2014 @ 21:12 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Deadlift today:

Deadlift

70 x 5
70 x 5
120 x 3
160 x 1
200 x 1
240 x 1
260 x 1

Working on starting with hips higher

12" Deadlift

260 x 2
280 x 1
280 x 1
280 x 1

Speed Deadlift

200 x 2
200 x 2
200 x 2

Chinups

BW x 6
BW x 6
BW x 6

Vid soon...
walkerIcon...30-09-2014 @ 22:40 
Avatar
Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq

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