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BARBUDAIcon...29-11-2008 @ 18:14 
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Member 312, 99 posts
Wigan said:
It's all gone quiet mate, hope the injuries havent put paid to your training all together!!!



Hey Wigan!

Apologies for disapearing, it was very rude of me considering how helpful and welcoming ppl here have been.

Yeah i did get injured which is why i originally stopped posting. Ive been back at it for a little while now though.

My main focus has sort of moved away from just OL lifting and more towards sprinting. Im still doing OL lifts though and trying to get my squat up.

Hope your all well!

Tom
BARBUDAIcon...10-12-2008 @ 09:42 
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Member 312, 99 posts
My groin has now recovered(ish) after i pulled it again sprinting

Power snatch
40x3
40x3
50x3
50x3
60x1
60x1
60x1
60x1
60x1

Power clean
60x3
80x3
90x1
90x1
90x1

Front squats
60x5
70x5
80x3
90x3
90x3
90x3
90x3
90x3
BARBUDAIconTom's Speed and Strength Journal11-12-2008 @ 22:01 
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Member 312, 99 posts
Post Edited: 11.12.2008 @ 22:09 PM by BARBUDA
Last night was upper day

Chins
body x5
+10kgx5
+20kg x5
+20kg x5
+20kg x5
+20kg x5
+20kg x5

PB for 5x5 - only got 5x4 with 20kg last week.

1arm grappler press
40x8
50x8
60x5
62.5x3
62.5x3
62.5x3

these were good fun

Floor press
72.5kg x8
72.5kg x8
72.5kg x8
72.5kg x8

want to get these up!

Fat man pull ups
+17.5kg x8
+17.5kg x8
+17.5kg x8
+17.5kg x8


Tonight - speed work at the track

ME Sprints
3x10m
3x20m
3x30m

Med ball slam
6kg x3
6kg x3
6kg x3

OH med ball throw
6kg x3
6kg x3
6kg x3

underhand med ball throw
6kg x3
6kg x3
6kg x3

Box Jump (scrotum height i.e very low Wink)
x3

box jump (waist height)
x3
x3

good fun!!
BARBUDAIcon...13-12-2008 @ 15:45 
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Member 312, 99 posts
Power clean
50x3
50x3
60x3
70x3
80x3
85x3
90x2

Snatch pull
90x3
90x3
90x3

bottom up front squat
60x5
70x5
80x5

friend was working up to a 1rm in his squats so i did a few singles with him as he was working up

90kgx1
100x1
110x1
110x1

decided to stop there.

box jumps
x5
x5
x5
BARBUDAIcon...19-12-2008 @ 15:06 
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Member 312, 99 posts
Post Edited: 19.12.2008 @ 15:09 PM by BARBUDA
last night - Upper

Grappler press
20x15
30x12
40x8
50x5

65x3 - PR
65x3
65x3

Chins
body x5
+15kg x5

+25kg x3 - equal PR
+25kg x3
+25kg x3
+25kg x3
+25kg x3 - PR for 5x3
body x10

pretty easy tbh!

Friend decided to max out so i jumped in with the weight he failed at:

+40kg x1

pleased with that as i was fatigued after all the above!

Floor press
75kgx8
75kgx8
75kgx8
75kgx8 - PR for 4x8

Fat man pull up
+20kg x8
+20kg x8
+20kg x8
+20kg x8 - PR for 4x8

good session!

then when puttin away the weights used for the chins i was chanllenged to pick up 2x15kg plates and a 10kg plate with a pinch grip which i managed without to much difficulty. Then a mini grip contest began. It was weird my grip (especially pinch) was much stronger than everyone elses. weight that they couldnt get off the floor i could lift and hold for 40s. One of these guys is a good bit stronger than me too.

So that was nice! may start doing more grip work!

oh and body weight: 84.5kg
BARBUDAIcon...20-12-2008 @ 16:11 
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Member 312, 99 posts
Feeling slightly masochistic today:

Am - speed

ME sprints

10m x1
10m x1
10m x1
10m x1
10m x1

20m x1
20m x1

30mx1

50mx1

OH MED ball throw
x3
x3
x3

vertical med ball throw
x3
x3
x3


PM - OL

SNATCH (warm up)
bar xmany
40x3
40x3
50x1
50x1

CLEAN AND JERK - these were the best cleans ive ever done. previously i always powered it then rode it down. now im catching it in the bottom position - CHUFFED!!!

40x3
40x3
50x3
50x3
60x3
60x3
65x1
65x1
70x1
70x1
75x1
75x1
80x1
80x1
85x1

FRONTIES
85 X 3-3-3-3 rest pause set with 10s rest between triples. Quite easy

80kg + blue bands x3
80kg + blue bands x3

just messing about.

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