Dee's General Strength and Fitness Journal
Users viewing topic: & 1 Guest
Dee170419/11/13 @ 21:10
Post Edited: 19.11.2013 @ 21:11 PM by Dee1704
Real Blitzkrieg session today -- all done in under 40min.2 ARMS KB SWING
12x20
16x20
20x20
24x20
POWER CLEAN
40x5
50x3
50x3
60x2
60x2
70x1
70x5 -- Equaled all-time PB!
70x1,F2 -- Got greedy here and tried for another 5, haha
60x5
KB CLEAN
16x6 each arm
16x6
20x3
Some chin-ups and sit-ups to finish, then had to run...literally, lol.
Dee170421/11/13 @ 15:13
Today's sesh:
BACK SQUAT
20x8
20x8
60x5
60x5
90x3
120x2
(belt on)
140x1 -- smooth.
(belt off)
100x3
110x3
115x3
120x3
125x3
(belt on again)
130x3
135x3
So, I pretty much ditched the routine I was doing and came back to how I used to train squats last winter/spring. Seems like I don't really respond well on long, structured cycles, at least on squats.
STRICT PRESS
20x15
35x10
50x5
60x5 -- pretty easy, though I was again a bit out of balance.
52.5x10
52.5x10
2nd set of 10 was easier than 1st. Volume is key on the press for me, it seems.
DB Z-PRESS
15x8 each
22.5x6
22.5x6
Getting tougher but feels like they're helping!
DB PUSH PRESS
25x5 each arm
30x3
30x2
Out of time. Squatting wasn't optimal, but all in all not a bad sesh.
BACK SQUAT
20x8
20x8
60x5
60x5
90x3
120x2
(belt on)
140x1 -- smooth.
(belt off)
100x3
110x3
115x3
120x3
125x3
(belt on again)
130x3
135x3
So, I pretty much ditched the routine I was doing and came back to how I used to train squats last winter/spring. Seems like I don't really respond well on long, structured cycles, at least on squats.
STRICT PRESS
20x15
35x10
50x5
60x5 -- pretty easy, though I was again a bit out of balance.
52.5x10
52.5x10
2nd set of 10 was easier than 1st. Volume is key on the press for me, it seems.
DB Z-PRESS
15x8 each
22.5x6
22.5x6
Getting tougher but feels like they're helping!
DB PUSH PRESS
25x5 each arm
30x3
30x2
Out of time. Squatting wasn't optimal, but all in all not a bad sesh.
Pressing looks like it's moving up nicely. Won't be long before an increase.
Squats are a funny old beast, I only ever made slow progress on them, using a traditional program. However when I go my own way and just squat like a loon they increase. So that's my advice, squat like a loon
.
Squats are a funny old beast, I only ever made slow progress on them, using a traditional program. However when I go my own way and just squat like a loon they increase. So that's my advice, squat like a loon
. Dee170421/11/13 @ 20:03
nails said:Pressing looks like it's moving up nicely. Won't be long before an increase.
Squats are a funny old beast, I only ever made slow progress on them, using a traditional program. However when I go my own way and just squat like a loon they increase. So that's my advice, squat like a loon.
Squats are a funny old beast, I only ever made slow progress on them, using a traditional program. However when I go my own way and just squat like a loon they increase. So that's my advice, squat like a loon
.Cheers mate, a couple of weeks ago squats were doing much better than presses, but now seems like it's gonna go the other way around. Nevermind, I'll let it all slide into loony mode, lol.
Dee170422/11/13 @ 15:50
Post Edited: 22.11.2013 @ 15:51 PM by Dee1704
Today's training:POWER CLEAN
40x3
40x3
40x3
50x3
60x3
70x3
70x3
70x3
BENTOVER ROWS (not Pendlays this time
)70x12
90x9
90x9
I forgot how much easier these can get when you use a bit of hip/torso drive!
BENCH PRESS
20x10
60x10
80x5
90x5
Shoulders are sore from yesterday's pressing plus today's cleans, so I stopped there. Just some light work to keep the blood flowing. Haven't benched with a regular grip in ages.
PEC DEC
40x20
40x12
40x12
LOW CABLE ROW
60x10
80x10
90x10
Another decent session, not great but not bad either.
Post Edited: 22.11.2013 @ 16:20 PM by taz
Nice squats mate and pressing coming along well. Plenty of graft in those sessions.Also like the addition of KB Swings, good stuff
Dee170423/11/13 @ 10:08
taz said:Nice squats mate and pressing coming along well. Plenty of graft in those sessions.
Also like the addition of KB Swings, good stuff
Also like the addition of KB Swings, good stuff
Cheers Taz, always liked KB work, just never done it consistenly, that might change too
Dee170423/11/13 @ 10:08
taz said:Nice squats mate and pressing coming along well. Plenty of graft in those sessions.
Also like the addition of KB Swings, good stuff
Also like the addition of KB Swings, good stuff
Cheers Taz, always liked KB work, just never done it consistenly, that might change too
Dee170423/11/13 @ 21:35
Quick double-squat session today (all beltless):
FRONT SQUAT
20x5
20x5
50x5
50x5
75x3
100x1
85x2
85x2
90x2
95x2
BACK SQUAT
70x5
70x5
95x3
120x2
135x1
80x5
100x3
120x3
Lower body was tired and I wasn't pushing it hard at all. Right now I want to keep the squats frequent, quick and technically sound. I've taken such a 'relaxed' approach to squatting in the past and it has worked well.
FRONT SQUAT
20x5
20x5
50x5
50x5
75x3
100x1
85x2
85x2
90x2
95x2
BACK SQUAT
70x5
70x5
95x3
120x2
135x1
80x5
100x3
120x3
Lower body was tired and I wasn't pushing it hard at all. Right now I want to keep the squats frequent, quick and technically sound. I've taken such a 'relaxed' approach to squatting in the past and it has worked well.
Dee170425/11/13 @ 13:13
Today:
PUSH PRESS
20x8
20x8
50x5
50x5
60x3
70x2
80xF -- Not fast enough.
80x1 -- Smooth.
70x3
70x3
70x2
70x2
70x2
90sec rest between the backoff sets.
I think this is also a total reps/weight PB.
INCLINE BENCH PRESS
20x15
60x8
80x5
80x5
KB CLEAN&PRESS (alternating arms)
16x5 each
20x5
20x5
Great pump in my...lower back...and calves!? Whatever. I'll take it
DIPS
BWx15
BWx15
BWx15
PUSH PRESS
20x8
20x8
50x5
50x5
60x3
70x2
80xF -- Not fast enough.
80x1 -- Smooth.
70x3
70x3
70x2
70x2
70x2
90sec rest between the backoff sets.
I think this is also a total reps/weight PB.
INCLINE BENCH PRESS
20x15
60x8
80x5
80x5
KB CLEAN&PRESS (alternating arms)
16x5 each
20x5
20x5
Great pump in my...lower back...and calves!? Whatever. I'll take it
DIPS
BWx15
BWx15
BWx15
Dee170427/11/13 @ 16:14
Today's stuff:
BACK SQUAT -- all beltless
20x7
20x7
60x5
60x5
90x5
115x3
140x1
110x3
117.5x3
125x3
130x3
Higher frequency squatting (3-5 days/week) has always suited me fine. Hope I get my groove back that way!
STRICT PRESS
20x10
20x10
40x5
40x5
50x3
60x9 -- 10 would've been nice, but failed rep n.10 halfway.
DB Z-PRESS
22.5x5 each arm
22.5x5
22.5x5
CABLE ROW
60x12
70x10
80x8
80x8
80x8
Satisfied with how the pressing is moving.
BW this morning: 94.5.
BACK SQUAT -- all beltless
20x7
20x7
60x5
60x5
90x5
115x3
140x1
110x3
117.5x3
125x3
130x3
Higher frequency squatting (3-5 days/week) has always suited me fine. Hope I get my groove back that way!
STRICT PRESS
20x10
20x10
40x5
40x5
50x3
60x9 -- 10 would've been nice, but failed rep n.10 halfway.
DB Z-PRESS
22.5x5 each arm
22.5x5
22.5x5
CABLE ROW
60x12
70x10
80x8
80x8
80x8
Satisfied with how the pressing is moving.
BW this morning: 94.5.
Dee170427/11/13 @ 16:26
Post Edited: 27.11.2013 @ 16:26 PM by Dee1704
taz said:Nice double squat session, I know they can be tough. Also good pressing session, plenty of volume
Cheers Taz, thanks but still not tough enough, will keep pushing it
Dee170428/11/13 @ 22:43
Today's conditionig-oriented sesh:
Power clean+front squat+push jerk+back squat complex
40x2x(2+2+2+2)
50x2x(2+2+2+2)
60x2x(2+2+2+2)
Front squat
60x5
60x5
80x3
92.5x1
102.5x1
No additional squatting volume today as I wanted to focus on other stuff.
Inverted row
BWx10
BWx10
BWx10
2 arms KB swing/pull-ups superset
20x15/BWx3
15sec rest
20x15/BWx3
35sec rest
20x15/BWx3
60sec rest
20x15/BWx3
Power clean+front squat+push jerk+back squat complex
40x2x(2+2+2+2)
50x2x(2+2+2+2)
60x2x(2+2+2+2)
Front squat
60x5
60x5
80x3
92.5x1
102.5x1
No additional squatting volume today as I wanted to focus on other stuff.
Inverted row
BWx10
BWx10
BWx10
2 arms KB swing/pull-ups superset
20x15/BWx3
15sec rest
20x15/BWx3
35sec rest
20x15/BWx3
60sec rest
20x15/BWx3