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Squatting the rainbow

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liljohn		Squatting the rainbow	22-07-2015 @ 12:12
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Post Edited: 22.07.2015 @ 12:52 PM by liljohn Thought i would start a journal on here now as I'm always looking through the threads quite regularly etc Here is a video of me from the summer squat by five towns if anyone is interested I'm looking to get the gbpf 18 month deal and compete in the ynepf opens. (Need to do this next month as I believe it fills up quick) I have done a couple of weightlifting comps, as s**t as I am I do enjoy it and will be doing NWL open this year I have had to drop down to 3 sessions a week. Due to other commitments So before I hopefully get back into consistant lifting next week and start making some progress my current lifts as of July '15 Squat 185(comp) Bench 100(gym) Deadlift 200(gym) Snatch (70 comp, 75 gym) C&j (95 comp, 100gym) Moorland games is in about 3 weeks then training towards NWL open end of October and a month later YNEPF open I shall update from next week my training. May try to get some videos up
liljohn		...	27-07-2015 @ 14:50
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Post Edited: 27.07.2015 @ 14:50 PM by liljohn Today's training First proper session after summer squat, 2 weeks till moorland games and back into general training. Early ish session C&j first. Wanted to start light at around 80% as not done this for a while. 80kg felt light so moved upto 85. While there was plenty of power and most of the cleans were caught power, the jerks were not secure enough. Hand kept coming in on my right side and putting me off centre on the jerk Main areas to work on although I think these will come with just constant lifting Warmed up in doubles from bar general moving , couple sets at 40kg, 50, 60, 70 then C&j 80x2 85x4setsx2 Squats After such intense squats upto the comp time for more volume to get some good lifting till end of the year. I found I was coming out of the hole leading with my arse. Didn't look as bad on the video as it felt but I don't want to be putting the strain on the back. The last set first rep was spot on but then went after that and did not want to be pushing it to hard. Think I'll stay at 140 till my form is more up right Warmed up with sets of 5, bar, 60, 100, 120 then 140kgx5,5,3 Bench next. Which was fine tho after the second set I was ready to collapse. When I was thinking leg drove I was dipping just before the drive which I've been told will be red lighted so I'm trying to lift without thinking but I'm really just pressing it . Warmed up with sets of 5 at bar,40,60,70 80x5,5 I had only eaten once before I went to the gym today. I'm thinking that the struggle and then the shaking etc may be not consuming enough food as I tend not to have this as much when training in the evenings. At least I think and only pattern I can come up with. Any ideas why? I assume I'm just unfit, these things happen or there is something not quite right somewhere
liljohn		...	29-07-2015 @ 20:06
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Last night I managed to foam roll, lower back rehab, hip stretching, shoulder stretching and plank This morning a quick shoulder and hip stretch and planks Today's training in the evening Snatch to start. Planned on a light 60 5x2 but ended up at 65kg 5x2. Powered snatched them. Added some oh squats onto some. Warmed up with high hang snatches to get the pulling under and stop the powering. Front squats built upto 90 5x3 again easy enough and plenty of speed Rack jerks 90 for 2 doubles. Quite difficult and think I twisted on the knee and flared that injury up. Had a few minutes then did 3 or 4 more singles. Dips - bw 3, (green band) 5,5, (back to bw) 3,2,2 Btn press 30kg 10,7,6 Lat raise 10kg dbell 7,6,5 Bent over rear delt 10kg 8,6,6
liljohn		...	31-07-2015 @ 20:45
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Friday 31.7.15 Squat 150kg x 5 Felt heavy than I thought though this was a running theme. 4rep lost my tightness Paused bench 85kg x 5 Deadlift 180kg 3x2 Obviously this is a lift I have not paid much attention to for a while. These were all quite quick and felt good. Will triple these next week and slowly keep adding The lifting felt heavy today, but I have been tired all day, had a few bad days and not gave many f**ks so getting in and hitting what I had in my head was good. Shows just getting to the gym and touching the bar good things come. Bit of a long session as was being shown where Titans may be moving to and a Muay Thai gym that's set up next door which is doing special rates Seated rows 12plate on both 3x10 Pull downs 12plate on both 10,10,8 Dips 1, green band 3x5 back to body weight 2,1 Lat raise 10kg 3x10 Rear delts 10kg 10,8,8 Time up!
liljohn		...	03-08-2015 @ 20:02
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Post Edited: 03.08.2015 @ 20:04 PM by liljohn Monday 3.8.15 Clean and jerk 87.5kg 5 doubles Felt ok. Arm pulling in again on clean Fatigued fast during these and took a while to get through and had to get it together for the squats Squat 140kg 3 sets of 5 Arse did not shoot up as much. Last set was relatively slower. Paused Incline bench 80kg for 3 or 4 doubles 60kg for 9 Although paused bench was on the cards, incline was set up so I jumped in with a couple of the Titan lads Cable seated row Both plate sets at 13 3 sets of a 10 I've started videoing some of my sets. The aim is to not only log my work but so I can see form, the way I move and look now and when my strength is higher. I'm not sure if to be posting this up, purely from a being weak perspective lol
liljohn		...	05-08-2015 @ 19:35
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Wednesday 5.7.15 Easier session today and last one before moorland games Snatch 67.5kg for doubles These were bit all over the place today Front squat 95kg 3x3 Felt fine Twinge in shoulder so no jerking to make sure it was fine for the games Rest up for Saturday now
liljohn		...	08-08-2015 @ 18:56
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Moorland games today. Really good fun. Competed in the heavier class and was some really good strong and big strongman guys I came 7th in the end. Will defiantly to it again next year. Started off with the stone throw, didn't seem to go aswell as the training day. Hammer throw up next which rules got changed and actually threw this underhand. On the second throw I really tried to put a good dip in it but grip have out when it came through. Quarry rock carry was next. My best placing event, 90seconds of hell. I had fully jelly legs by the end of this and could barely move but determination ended up doing good. Took a while to recover tho. Log throw which first throw felt quite good and second got timing wrong. Last event was tug of war and got knocked out early. Very much a body weight event. 7th out of 9 i think.
McMuffin_Gains		...	08-08-2015 @ 19:17
Help me rescue my Insulina. Member 5366, 1090 posts	What are the chances!? I click onto the latest post and it's you haha. Didn't even know you were on Sugden. Well done today mate, your quarry carry was almost certainly to absolute failure, great effort. I hated that event!
liljohn		...	08-08-2015 @ 19:37
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	How do mate. Yeah been lurking on here for ages, thought I'd start logging You did good today man. Hope to bump into you again soon.
liljohn		...	09-08-2015 @ 17:25
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Did 20mins of cardio today. Easy work before back in the gym tomorrow and work towards the next comp Will do some foam rolling and stretching later
liljohn		...	10-08-2015 @ 21:01
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Monday 10.8.15 C&j 90kg 5 sets of doubles Cleans felt great. Jerks felt better but last couple sets balance was a bit over Squats 142.5 3 sets of 5 Spotted a butt wink which needs to be looked at. Don't think was to drastic. Paused Bench 82.5kg 3 sets of 5 Felt great. Technique still needs work but getting better. 60% of working weight touch and go for 20reps Seated rows with both plates on 12 12,12,8 Training took a while today although a few people in the gym so working in sets etc. I find the C&j really takes it out of me so I need to get recovering faster so can work harder
fong		...	10-08-2015 @ 21:07
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260 550.0 kgs @ 100kgs UnEq	good stuff!
liljohn		...	11-08-2015 @ 10:11
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Thank you fong Keep chipping away
liljohn		...	11-08-2015 @ 19:46
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	muay thai was cancelled tonight which i was going to go to a session again. first time in many years. instead cardio on the exercise bike for 30mins. will aim to foam roll, stretch and plank later
liljohn		...	12-08-2015 @ 20:03
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Training today Snatch work Warmed up with some high hang Snatch 67.5 for 5 doubles. These were all over the place. Not fast enough. Not getting under I'm powering them. These really do need some work. Thinking of removing something to allow oh squats every session then build into drop snatches. See if will help. Front squats 100kg 3x3 Felt fine Btn press 40kg 8,8,6 Lat pull down Plates on 12 8,8,6

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