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Loompaland powerlifting and quick lifts

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umpalumpalifterIcon...10-08-2015 @ 21:11 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
watching the video I'm not keeping the bar close in my snatch which might be adding to the issues of hetting under the bar

https://instagram.com/p/6NupEiu2_E/
umpalumpalifterIcon...11-08-2015 @ 20:45 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
this evening
snatch complex
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1

cleans
50kg x 1
70kg x 1
80kg x 2,2

bench
60kg x 1
80kg x 1
100kg x 1
120kg x 1 slingshot
140kg x 4 slingshot
116kg x 10 raw

overhead press
60kg x 1
70kg x 1
77.5kg x 2,2 - got quad cramp on first set, same on second set

pull ups dead hang
bw x 14

hypoed mid session and was all over the shop
umpalumpalifterIcon...13-08-2015 @ 12:58 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
trained at monstergym this morning with old training partners - silly bodybuilding stuff!!!

snatch complex (highhang+drop snatch+full snatch)
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1

cleans
70kg x 1
90kg x f,f - just off

deadlifts
140kg x 1
180kg x 1
200kg x 10

pendlay rows
100kg x 8
120kg x 8

high cable rows
some weight x 30
bit heavier x 15
stack +5kg x 14
stack +10kg x 12

hammer strength pulldowns
80kg x 15
120kg x 12
120kg x 12

machine pullovers
80kg x 12
umpalumpalifterIcon...14-08-2015 @ 21:26 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
due to work commitments and other bits it was getting late as such decided to dotch training. firsr time in years!!!

did manage to get this done today though

https://instagram.com/p/6X_OoXO2-W/
umpalumpalifterIcon...17-08-2015 @ 08:56 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
early training after bad nights sleep is never good

snatch complex
bar x learning complex
30kg x 1+1+1
40kgx 1+1+1
50kg x 1+1+2

cleanand jerk
50kg x 1
70kg x 1
80kg x 3+1

front squat
60kg x 1
100kg x 1
130kg x 1
145kg x 5 - disappointed butevery rep felt like a 1RM

deadlifts
60kg x 1
100kg x 1
140kg x 1
180kg x 1
200kg x 5,5 belt on

pull ups dead hang
bw x 15
umpalumpalifterIcon...18-08-2015 @ 17:02 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
Post Edited: 18.08.2015 @ 17:03 PM by umpalumpalifter
well yesterday wasn't great. got back from gym. eat post workout food and half hour later was puking it all back up. spent the daynot being able to eat and napping whilst feeling like crap.

today - feeling 80% so decided to do my pressing still
bench
60kg x 3
80kg x 3
100kg x 1
120kg x 1
140kg x 5 slingshot
122.5 x 7 raw PB - spotter messed up my set!

overhead press
60kg x 1
77.5kg x 5,2 - hit me like a ton of bricks

pull ups
bw x 15
PB on slingshot and raw rep workon bench but why if you ask someone to spot and then say 'dont touch unless I tell you' do they insist on touching the bar! might have got eight. Bench is moving well at least.
week and a half until I back squat again!!!
umpalumpalifterIcon...20-08-2015 @ 11:13 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
felt better today
snatch complex (highhang, balance, full)
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1 - second set was best form done yet

clean
50kg x 1
70kg x 1
80kg x 2+1 jerk
90kg x 1
100kg x 1
110kg x f,f

clean pulls
140kg x 1, 2

deadlifts
180kg x 1
200kg x 1
212.5kg x 5 weights coming off one side started to cause rotation

front squats
100kg x 1
130kg x 1
135kg x 5,5

pull ups
bw x 15

pistols
+16kg x 5 each leg
umpalumpalifterIcon...20-08-2015 @ 11:19 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
https://instagram.com/p/6mNHBQu2-o/

snatch complex from earlier
umpalumpalifterIcon...24-08-2015 @ 17:56 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
poo session
snatch complex
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1, 1+1+1
60kg x 1+1+1

snatch
70kg x 1
80kg x f,f

front squats
70kg x 1
110kg x 1
130kg x 1 belt on
155kg x f, 1 - wanted atleast a triple so this was gutting

pistols
+24kg x 4 each leg

pull ups dead hang
bw x 15

deadlifts
140kg x 1
180kg x 1
200kg x 5 - had no power at all today
umpalumpalifterIcon...25-08-2015 @ 18:22 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
feeling like im running on empty too much.
today
bench
60kg x 5
80kg x 3
100kg x 1
120kg x 1
130kg x 1 slingshot
140kg x7 - went for eight but couldn't lock it out alone
130kg x 3 raw first two paused last TnG

overhead press
60kg x 1
70kg x 1
77.5kg x 6,5 - felt a ton

pull ups
bw x 15

incline curls
15kg dumbells x 6,6
bench went well then downhill from there. missed afew pressing sessions andthink it was noticable
umpalumpalifterIcon...27-08-2015 @ 21:14 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
coming to the rnd of this training cycle - cant wait to get proper squatting next week!
tons of work on glute medius as hips and lower havent been feeling since monday
cleans
bar x learning complex
40kg x 2
60kg x 2
70kg x 2
80kg x 1
90kg x 1
100kg x 1,1- bloody power cleaned both. easy but couldnt move feet at all

deadlifts
100kg x 2
140kg x 1
180kg x 1
200kg x 1
225kg x 3 - went for a forth but not there

front squats
100kg x 1
120kg x 1
140kg x 1
160kg x f damn

pull ups
bw x 15
umpalumpalifterIcon...28-08-2015 @ 18:33 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
last sessionof thistraining cycle (squatting monday - yippeee)
behind the neck jerks
bar x 3
40kg x 3
60kg x 2
80kg x 1
90kg x 1
100kg x 1
110kg x 1 equal pb
120kg x f - soooo close

overhead press
60kg x 1
80kg x 1
85kg x 4

bench press
60kg x 1
80kg x 1
100kg x 1
115kg x 6,6,6

pull ups
bw x 15

pressing movements are going well - especially as priorto 120kg jerk attempt I caught outside of palm between bar and rack splitting skin and causing me to bleed - boo hoo
umpalumpalifterIcon...31-08-2015 @ 18:19 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
Ouch my quads are hurting already - welcome back squats. trained at monster gym with two others from team EQ nutrition
squats
barx 5
100kg x 5
80kg x 3
100kg x 3
120kg x 1
140kg x 10,10,10,10,15

leg extensions
increasing weight doing a set of 12,10,8 each time

split squats
20kg plate x10,10,10 each leg

calf raises on smith machine
60kg x 12
80kg x 12,12

140kg was 5kg more than scheduled but seemed lass faff
umpalumpalifterIcon...01-09-2015 @ 11:48 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
new cycle of juggernaught program fornext 12 weeks

Monday - highbar squats juggernaut loading. deadlift using component based periodisation (CBP) as accessory work stolen from AMH (u100kg lifter aaron hull)
tuesday bench juggernaut loading, overhead press CBP
Thursday deads juggernaut loading. comp squat CBP
friday overhead press juggernaut loading, bench CBP.

the CBP is three weekblocks (works well with juggernaut waves).

I am going to alternate three weeks of starting strength movement variant (press from pins etc) with three weeks of explosive strength variant (band work etc). loading will follow the juggernaught linear model (three weeks of 10s,8s,5s and 3s)
throw in some olympic lifts and other BB accessory work
umpalumpalifterIcon...01-09-2015 @ 19:44 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
due to commitments had to do bare minimum today
bench
bar x 5
60kg x 5
85kgx 10,10,10,10,10 - barely ekked out!

different bench and didnt like it much but worse still is high reps suck

pull ups
bw x 16
start of this cycle has not gone to plan - both CBP accessory stuff for first two sessions not been done!

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