If in doubt do some squats!
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this morning. full of snot and feeling run down
squats
60kg x 5
80kg x 2
100kg x 2
120kg x 2
140kg x 2 - belt on
165kg x 2
185kg x 3, 3, 3, 3, 5
overhead press
60kg x 2
65kg x 2
70kg x 1
75kg x 3, 3, 3, 3, 4
pendlay row
65kg x 10, 10
bentover laterals
8kg x 12, 12
lateral raises
8kg x 15, 15
squats
60kg x 5
80kg x 2
100kg x 2
120kg x 2
140kg x 2 - belt on
165kg x 2
185kg x 3, 3, 3, 3, 5
overhead press
60kg x 2
65kg x 2
70kg x 1
75kg x 3, 3, 3, 3, 4
pendlay row
65kg x 10, 10
bentover laterals
8kg x 12, 12
lateral raises
8kg x 15, 15
a quick light session as missed training yesterday and dudnt want
heavy cleans and front squats with what is planned as a massive
deadlift session tomorrow
snatch
bar x learning complex
30kg x 3
40kg x 3
50kg x3
60kg x 3, 3, 3, 3, 4
high hang snatch
50kg x 3, 3, 3
overhead squat
60kg x 3, 5, 5 - furst set lost the bar forwards on fourth rep
heavy cleans and front squats with what is planned as a massive
deadlift session tomorrow
snatch
bar x learning complex
30kg x 3
40kg x 3
50kg x3
60kg x 3, 3, 3, 3, 4
high hang snatch
50kg x 3, 3, 3
overhead squat
60kg x 3, 5, 5 - furst set lost the bar forwards on fourth rep
great session
deadlifts
60kg x 5
100kg x 3
140kg x 1
180kg x 1
200kg x 3, 3, 3, 3, 6 - felt great
low bar squats
60kg x 3
100kg x 3
130kg x 3
155kg x 3
175kg x 3 - easy
bench press
60kg x 3
100kg x 1
107.5kg x 3, 3, 6
pull ups
bw x 10, 6
ez bar curls
30kg x 10, 10
deads felt great. Considering after four sets on the fifth I did a solid
set with only one rep less than I could do fresh - next week max reps
with 220kg
squats felt great. feeling like low bar is looking promising.
bench felt good - but lets be honest who really cares about bench!
deadlifts
60kg x 5
100kg x 3
140kg x 1
180kg x 1
200kg x 3, 3, 3, 3, 6 - felt great
low bar squats
60kg x 3
100kg x 3
130kg x 3
155kg x 3
175kg x 3 - easy
bench press
60kg x 3
100kg x 1
107.5kg x 3, 3, 6
pull ups
bw x 10, 6
ez bar curls
30kg x 10, 10
deads felt great. Considering after four sets on the fifth I did a solid
set with only one rep less than I could do fresh - next week max reps
with 220kg
squats felt great. feeling like low bar is looking promising.
bench felt good - but lets be honest who really cares about bench!
session at pumped gym as car is screwed again and its closest. hadn't eaten since lunch and bunged up with a cold
overhead press + overhead squat
bar x 5 +2
40kg x 3 + 1
60kg x 1 +1
overhead press
70kg x 1
80kg x 4
squat
100kg x 3
140kg x 2
160kg x 2 - belt on
180kg x 1
190kg x 1
204kg x 1, 1 - just felt off
198kg x 1, 3 - second set narrowed stance and realised set up had
been wrong
front squats
60kg x 5
100kg x 3
120kg x 1
142.5kg x 3 - pb
155kg x 1 pb
165kg x f, f
behind the neck jerks
60kg x 3
80kg x 1
100kg x 1
110kg x 1 - pressed out
lateral raises
18kg x 8, 8
overhead press + overhead squat
bar x 5 +2
40kg x 3 + 1
60kg x 1 +1
overhead press
70kg x 1
80kg x 4
squat
100kg x 3
140kg x 2
160kg x 2 - belt on
180kg x 1
190kg x 1
204kg x 1, 1 - just felt off
198kg x 1, 3 - second set narrowed stance and realised set up had
been wrong
front squats
60kg x 5
100kg x 3
120kg x 1
142.5kg x 3 - pb
155kg x 1 pb
165kg x f, f
behind the neck jerks
60kg x 3
80kg x 1
100kg x 1
110kg x 1 - pressed out
lateral raises
18kg x 8, 8
ironcolin01/12/14 @ 21:36
What kind of programming you following now glen? Still the inverted juggernaut?
You not better to rest and get rid of the cold fully?
You not better to rest and get rid of the cold fully?
yep final week of twelve weeks of juggernaut. enjoyed it and will run it again for a ten week cycle leading to British single lift omitting part of the tens wave.
with training and a cold I always view it if symptoms are above the neck then train. woke this morning and feel it has started to clear up.
with training and a cold I always view it if symptoms are above the neck then train. woke this morning and feel it has started to clear up.
last session of tgis twelve week juggernaut cycle. not great prep for
it as new arrival in the family two days ago so had two sleepless
nights
deadlifts
60kg x 5
100kg x 3
140kg x 3
160kg x 1 - hook grip
180kg x 1 - belt on and alternate grip
200kg x 1
220kg x 3 -very happy with this as it was a crappy bar
bench press
60kg x 3
90kg x 3
100kg x 1
110kg x 1
120kg x 3
low bar squats
60kg x 3
100kg x 3
145kg x 5
165kg x 3
185kg x 5 - considering the deadlift work before this very happy. can
see a decent lift from this soon
it as new arrival in the family two days ago so had two sleepless
nights
deadlifts
60kg x 5
100kg x 3
140kg x 3
160kg x 1 - hook grip
180kg x 1 - belt on and alternate grip
200kg x 1
220kg x 3 -very happy with this as it was a crappy bar
bench press
60kg x 3
90kg x 3
100kg x 1
110kg x 1
120kg x 3
low bar squats
60kg x 3
100kg x 3
145kg x 5
165kg x 3
185kg x 5 - considering the deadlift work before this very happy. can
see a decent lift from this soon
lack of sleep from new born hit me today
squat
bar x 5
60kg x 5
100kg x 3
120kg x 2
140kg x 1
150kg x 10,10,10 - wanted 12 on last set but was losing centre of
balance on last three reps
oh press
60kg x 1
60kg x 10, 8 - ran out of steam and light headed
pull ups
bw x 5
+ 10kg x 6
called it a day. was yawning between sets. got the work in on squats
so happy enough
squat
bar x 5
60kg x 5
100kg x 3
120kg x 2
140kg x 1
150kg x 10,10,10 - wanted 12 on last set but was losing centre of
balance on last three reps
oh press
60kg x 1
60kg x 10, 8 - ran out of steam and light headed
pull ups
bw x 5
+ 10kg x 6
called it a day. was yawning between sets. got the work in on squats
so happy enough
Nice squats!
Are you competing at any British Champs next year mate? And if so, will it be in the 90kg cat you fatty. Haha
Are you competing at any British Champs next year mate? And if so, will it be in the 90kg cat you fatty. Haha
Post Edited: 10.12.2014 @ 23:52 PM by glen_danbury
will be u82.5kg at the British single lift. sod being u90kg! !!photo shoot at monster gym with fivos the photographer, daz cooper who is a British overall winner natural bodybuilder and a few more of
the EQ team.
Whilst daz did his photo shoot I did
snatch
bar x learning complex
30kg x 3
50kg x2
60kg x 3
70kg x 2
cleans
60kg x 3
80kg x 2
90kg x 1 - power cleaned
high hang snatch
50kg x 3
60kg x 2, 2
left it there and watched the rest of the photo shoot.
my turn for photos - trying to get some action shots so did
snatch into paused overhead squat (8 secs so could get loads of
shots)
50kg x 1
70kg x 1, 1, 1, 1, 1
paused front squats (8 secs again)
120kg x 1, 1, 1, 1, 1
these long pauses kicked my butt
Post Edited: 11.12.2014 @ 22:46 PM by glen_danbury
[IMG]http://i1350.photobucket.com/albums/p780/glendan1/IMG_20141211...image from photo shoot
Post Edited: 11.12.2014 @ 22:48 PM by glen_danbury
another from the photo shoot[IMG]http://i1350.photobucket.com/albums/p780/glendan1/IMG_20141211...
ack of sleep is really hitting me (see the dark circles in pictures
above!!)
deadlifts
60kg x 5
100kg x 3
140kg x 3
165kg x 10, 10, 11 - should have got fifteen but ran out of steam
bench
60kg x 5
80kg x 3
90kg x 10,10,10 - no spotter so did the minimum
low bar squats
60kg x 3
100kg x 3
140kg x 3
160kg x 3
177kg x 3 - easy. really have found my groove
above!!)
deadlifts
60kg x 5
100kg x 3
140kg x 3
165kg x 10, 10, 11 - should have got fifteen but ran out of steam
bench
60kg x 5
80kg x 3
90kg x 10,10,10 - no spotter so did the minimum
low bar squats
60kg x 3
100kg x 3
140kg x 3
160kg x 3
177kg x 3 - easy. really have found my groove
fivos the guy who does then is great (see show shoots on instagram). mainly does bodybuilders but got to get a few shots with him at the end of another sponsored athletes shoot. really happy with how they have turned out and cant wait to see the rest
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