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umpalumpalifter | ... | 28-09-2015 @ 21:40 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | dodgy tall cleans https://instagram.com/p/8LsMjMO25f/ | ||
umpalumpalifter | ... | 01-10-2015 @ 19:17 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | good session this morning - running behind on program so will be three days straight to catch up bench bar x 5 60kg x 5 80kg x 5 100kg x 8,8,16- equal PB but not having already done sets before hand. strength endurance is definitely on the up. snatch grip behind neck push press barx 5 60kg x 5 80kg x 8,8 - felt light pull ups bwx 20 - ragged as doing them on dip/chin set up and found myself dragging upthe pad alot - extra resistance lateral raises 12.5kgs x 20,15 | ||
umpalumpalifter | ... | 02-10-2015 @ 11:13 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | morning hip clean bar x 5 40kg x 2 50kg x 2 60kg x 2 70kg x 2 80kg x 2 90kg x 2 100kg x 2 110kg x 1,1 - FFS bothreps ended up as hip power cleans - powers there but reverted to rubbish movements deadlifts 100kg x 1 140kg x 1 160kg x 1 180kg x 8,8,10 - harder than it should have been banned resisted squats 60kg +bands x 5 100kg +bands x 5 150kg + bands x 8,8 | ||
umpalumpalifter | ... | 05-10-2015 @ 18:54 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | funny soreness. in mid back on outer edge underneat rib cage squats barx 5 60kg x 5 100kg x 3 110kg x 5 135kg x 3 155kg x 1 belt on 167.5kg x 1 180kg x 8 - got stapled on ninth rep but all reps were decent, smooth and deep. hip clean 40kg x 3 60kg x 3 80kg x 3,3,3 pull ups bw x 20 swiss ball reverse hyperextensions bw x 15,15 | ||
umpalumpalifter | ... | 06-10-2015 @ 18:34 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | squeezed in todays session bench 60kg x 6 80kg x 3 100kg x 1 112.5kg x 10 snatch grip behind neck push press 60kg x 3 80kg x 1 90kg x 7 100kg x 3 tricep extensions 25kg x 15,15,15 lateral raises 12kg x 20,20,20 couldnt get my set up right on the bench. disappointed as I wanted more | ||
umpalumpalifter | ... | 08-10-2015 @ 08:01 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | crappy session hip cleans bar x 5 40kg x 3 50kg x 2 60kg x 2 80kg x 2 90kg x 2 cleans 100kg x f - should have gone easily just cant piece together all the segments!!! deadlifts 120kg x 3 160kg x 1 180kg x 1 200kg x 10 low bar squats 60kg x 3 100kg x 3 140kg x 3 annoyed. cleans were not moving well. moved onto deadlifts and were moving really well. reps started to slow down as got to eight so started to power hips through more - too much on tenth as felt I overextended and jarred lower back. felt I had 12 or more in me so annoyed as didnt get a PB | ||
umpalumpalifter | ... | 12-10-2015 @ 18:56 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | idiot - left my gym bag at home so had to go home which. eat into my time cleans bar x 5 30kg x 2 40kg x 2 50kg x 2 60kg x 2 70kg x 2 80kg x 2 90kg x 2,2,2 squats 60kg x 1 100kg x 1 140kg x 1 160kg x 5,5,5,5,10 - belt on decided just to have the full lift. work with a easy weight and build up the volume. over the next three weeks will add a rep each session then add weight take it down to 3x2 and build back up again squats felt good - not a bad rep out set at the end | ||
umpalumpalifter | ... | 13-10-2015 @ 18:48 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | this afternoon bench 60kg x 5 80kg x 5 100kg x 5,5,5,5,5,10 seated pin overhead press 60kg x 1 70kg x 5,5,2 - just died! 60kg x 5 pendlay row 60kg x 12,12,12 lateral raises 14kg x 15,15 dumbell curls 22kgs x 6 10kg x 20 | ||
umpalumpalifter | ... | 15-10-2015 @ 17:38 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | today cleans bar x learning complex 40kg x 3 60kg x 2 80kg x 2 90kg x 2+1,2+1,2 deadlifts 100kg x 1 140kg x 1 160kg x 1 175kg x 5,5,5,5,10 chain suspended squats 65kg x 1 105kg x 1 145kg x 5 cleans felt a lot faster getting under the bar. added in a jerk on first two sets - focusing on trying to get a full grip in recieving position deadlifts felt good ankle flexibility significantly improved on suspended chain squats - felt good solid deep starting position. want to get this up to 165-170kg x5 over next few weeks | ||
umpalumpalifter | ... | 16-10-2015 @ 10:28 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | https://instagram.com/p/8461oSu29m/ suspended chain squats as stated they felt good but a few form issues to work on | ||
umpalumpalifter | ... | 16-10-2015 @ 18:46 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | this afternoon overhead press bar x 5 40kg x 2 60kg x 1 65kg x 5,5,5,5,5,10 pin bench press 60kg x 5 80kg x 1 100kg x 5,5,5 pull ups bw x 5 +10kg x 5,5,5 bent over lateral raises 7.5kgs x 20,20 | ||
umpalumpalifter | ... | 19-10-2015 @ 19:30 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | today. lower back and hips felt tight and awkward cleans bar x learning complex 40kg x 2 50kg x 2 70kg x 2 80kg x 2 90kg x 4,4,4 squats 100kg x 1 145kg x 1 165kg x 1 175kg x 5,5,5,6 kettlebell swings 40kg x 5 on each arm 24kg x 5 tactical strength challenge attempt(200 swings in ten minutes) 24kg x 100 swings in five minutes - not pleasent as 10 swings every thirty seconds ledt sumo deads as back felt tight. kettlebell swings always makes my back feel better so decided to do a scaled tactical strength challenge - normally 32kg bell x 200 swings in ten minutes - 24kg x 100 in five minutes was enough - yuck. will add a minute each session once doing 200 in ten minutes will reset with a heavier bell | ||
umpalumpalifter | ... | 20-10-2015 @ 23:04 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | glutes feel busted from swings - actually hurt so much that setting up on bench was tricky! bench bar x 5 60kg x3 80kg x 3 100lg x 1 110kg x 5,5,5,10 pin overhead press 60kg x 3 80kg x 5,4 70kg x 5 pull up bw x 5 +15kg x 5,5,5 lateral raises 15kg x 20,15 dumbell curls 15kgs x 12,12 last rep ofbench was a grinder - not good when no spotter | ||
umpalumpalifter | ... | 22-10-2015 @ 18:39 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | today cleans bar x learning complex 40kg x 2 60kg x 2 80kg x 1 90kg x 5,5,5 - first set was all power cleaned 100kg x 2 - first rep power cleaned, second caught high but rode it down deadlifts 100kg x 1 140lg x 1 160kg x 1 180kg x 1 195kg x 5,5,5,8 - belt on suspended chain squats 60kg x 2 100kg x 2 155kg x 5 don't know why I did the 100kg cleans, weight feels so easy but just dont get that snap under | ||
umpalumpalifter | ... | 26-10-2015 @ 09:54 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | wtf - abysmal workout that I left it mid way throughit was just not in me today cleans bar x learning complex 40kg x 2 70kgx 2 80kg x 1 100kgx 1+f,f 80kg x 1 90kg x 1 100kg x f just could not seem to pull under - not moving well at all squats 100kg x 1 140kg x 1 160kg x 1 180kg x 1 belt on 192.5kg x f,f was aiming for 6-8 with this weight but just felt wrong - each time started to go down and knew it wasn't going to be coming back up left it for another day - pick my battles | ||