Yano's Sugden Log
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| yano93 |  | 25/06/15 | 04-07-2015 @ 15:50 |
 Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Slept well. Ate well; body weight about 83.5 in the morning ATM. Squat paused high bar beltless 120x5 @7 140x5@8 145x5@8 145 x 5@9 130x5@8 130x5@9 Front squat 100x5@7 110x3@7 115x3@7.5 120x3@8 125x3@9 115x3@8 115x3@8 115x4 last one paused @9 115x3@9 SLDL 100x5@8 140x3@8 160x3@9 Glad to feel some form of deadlift again. Feeling a big pull coming. Will squat again Sunday I think. Currently being stared at by a couple who are ferociously getting off and then intermittently looking at me.... Oh well. Must be mirin my quads. Can't wait to compete on July 25th. | ||
| yano93 | | 26/06/15 | 04-07-2015 @ 15:51 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Comp grip bench paused making sure ass on bench 90x4@7 100x4@7 110x4@7.5 112.5x4@8.5 112.5x4@9 105x4@7.5 105x4@8 105x4@8 105x4@8 105x4@9 DB flat bench 32.5x15 32.5x12;12 27.5x 15;15 DB row reps per side 32.5x10; 40x10 (x4) Convention deadlift technique 100x3 x 5-6 140x3 x3 Awesome. So much fun, making tiny adjustment and keeping tight at the start. Pushing lats out. Pull ups Pronated - 2x5-6 Close grip palms inwards 4x8-10 DB reverse fly/lateral raise 5x15/20 w 12.5 Tricep pushdowns 4x15/20 | ||
| yano93 | | 28/06/15 | 04-07-2015 @ 15:52 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Short session today - trained in the morning Low bar squat w belt 120x5@6 140x4@7 160x4@7.5 170x4@8 175x4@9 160x4@9 Beltless deadlift (technique work) 100x3;3 140x3;3;3 160x3;3;3;3 Felt great. Really noticing a difference between taking time to set up and squeeze upper back and when I don't. When tight - pull is easy throughout. Fast off the floor, fast in the lockout. Feeling good, will put a belt on in 2 weeks or so. No need to ATM. | ||
| yano93 | | 28/06/15 | 04-07-2015 @ 15:52 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Short session today - trained in the morning Low bar squat w belt 120x5@6 140x4@7 160x4@7.5 170x4@8 175x4@9 160x4@9 Beltless deadlift (technique work) 100x3;3 140x3;3;3 160x3;3;3;3 Felt great. Really noticing a difference between taking time to set up and squeeze upper back and when I don't. When tight - pull is easy throughout. Fast off the floor, fast in the lockout. Feeling good, will put a belt on in 2 weeks or so. No need to ATM. | ||
| yano93 | | ... | 04-07-2015 @ 15:53 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | 3ct bench 90x4@7 100x4@7.5 105x4@8 105x4@9 95x4@8 95x4@8 95x4@9 Technique work w 60kg 3x6 DB incline - 32.5 - 5x10-15 DB row 32.5x10 per side; 40x10 per side Pull ups 3x6-7 | ||
| yano93 |  | Vid from recent bench session. | 04-07-2015 @ 15:54 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | https://www.youtube.com/watch?v=DqyOoJ-7vAs Just 95kg x 4 for a 3 count. Felt very easy, this was my 7th set overall, and 3rd drop set. | ||
| yano93 | | Vid from recent bench session. | 04-07-2015 @ 15:54 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Post Edited: 04.07.2015 @ 19:50 PM by yano93 https://www.youtube.com/watch?v=DqyOoJ-7vAs | ||
| yano93 | | 06/07/15 | 09-07-2015 @ 13:53 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Close grip paused 90x4@7 100x4@7.5 100x4@8 100x4@8 100x4@9 95x4@7 95x4@7 95x4@8 95x5 long pauses @9 DB flat bench - 32.5x10-15 x4; 25kg x 15 Row machine Shoulder rehab (bit of pain in right shoulder - have had this before from pressing - will spend a few sessions addressing this) | ||
| yano93 | | 110kg x 3 Paused Bench - Return of the Russian Girl Arch | 09-07-2015 @ 13:56 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Good session. 2 weeks out from comp. Right lat was really sore today owing to general tightness, which put a lot of strain on my right shoulder. Used a PVC roller at the end on this and it worked wonderfully. Paused wide grip bench (comp bench): 90 x 3 @ 7 100 x 3 @ 7 110 x 3 @ 8 110 x 3 @ 8 110 x 3 @ 8 (did this again and again until everything was working smoothly) 112.5 x 3 @ 9.5 105 x 3 @ 8 105 x 3 @ 8 105 x 3 @ 8 105 x 3 @ 9 Conventional deadlift (practice) 100 x 3 140 x 3, 3, 3 DB row - 30kg x 10 per side; 40 x 10 x 4; 40 x 15 x 1 set DB flat bench - 30kg x 15, 15, 12 Rear delt flyes - 5 x 15-20 PVC roller on lat. Oosh. https://www.youtube.com/watch?v=rXduf5Yd9AA | ||
| yano93 | | ... | 17-07-2015 @ 13:37 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Competition next week, have been focusing on singles/doubles the past week. Did 115 x 1 3 second paused bench on Monday. and main highlights from my Wednesday training (15/7/15) Work was: Squat 140x3 160x2 170x1 180x1@8 185x1@8.5 Deadlift 140x3 180x2 200x1,1,1 Working on technique too. Finally figuring out how to get my back super tight. https://www.youtube.com/watch?v=6xUKUjI_5oY | ||
| yano93 | | Saturday 18/07/15 | 19-07-2015 @ 00:28 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Comp prep Paused bench 60 80 90x2 100x1 110 x 1 112.5 x 1 (with commands) - Easy! 100 x 2 (with commands) 100 x 2 (with commands) 100 x 2 (with commands) Pendlay row 5 x 8-10: 60; 70, 70, 70, 70 Deadlift (conventional, working on setup - starting with bar about an inch away from shins) 100 x 3; 140 x 3; x 3 Good session. Plan on opening at 112.5 or 115kg bench on the day. | ||
| JackRevans | | ... | 19-07-2015 @ 00:32 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | You also didn't mention the sloots | ||
| yano93 | | ... | 20-07-2015 @ 02:00 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | True, there were some sloots there. https://www.youtube.com/watch?v=VLNYgWImhWw | ||
| JackRevans | | ... | 20-07-2015 @ 10:52 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | And they were slooting | ||
| yano93 | | COMP + new training cycle | 29-07-2015 @ 23:44 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Decided to start logging on this again... COMP - 195/120/230 = 545kg. Left about 20kg on the platform.Missed final squat of 205 and final deadlift of 240, on a soft lockout. Next time. | ||