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Loompaland powerlifting and quick lifts

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umpalumpalifter		...	27-10-2015 @ 13:27
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today trained somewhere else bench bar x 5 60kg x 5 81kg x 3 102kg x 1 124kg x 1, 6 - ffs getting someone else to spot isa nightmare!!!! not difficult to say understand 'don't touch the bar!!!! felt had another 1-2 in me but as soon as his hands went on it the set was done cleans bar x learning complex 40kg x 3 60kg x 3 80kg x 2 90kgx 1 bit rough 100kg x f,f same issues as yesterday hammer strength shoulder press 40kg x 5 80kg x 5,5,5 - focus on each rep having a one second pause so dead start each time hip cleans 60kg x 3,3,3 80kg x 2 100kg x 2,2 tbar prone row 20kg x 15,15 - pure bodybuilding controlled reps with squeezes at the top how am I finding cleans so difficult but can hip clean the weight no problems? really tryingto focus on not pulling with my arms as much and getting lowerbody to do the work
umpalumpalifter		...	27-10-2015 @ 13:30
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	hip cleans https://instagram.com/p/9V1K3ZO28b/
umpalumpalifter		...	02-11-2015 @ 15:07
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	work so trained there. waiting for AA guy so rushed through it and paced killed me! squats 40kg x 3 60kg x 3 100kg x 3 120kg x 2 150kg x 2 167.5kg x 5,5,5,5,5 bench 60kg x 5 80kg x 3 105kg x 5,5,5,5,5 sumo deadlifts 60kg x 4 100kg x 3 140kg x 1 180kg x 1 190kg x 1 - meant for five but hamstrings were cramping and seriously over estimated my max reset on sumo deads with five reps at 170kgish first session using weightlifting shoes and low bar in a while but it felt really good. decided to do texas method as opposed to madcow as more of a slow burner program than a heavy hitting peak
umpalumpalifter		...	04-11-2015 @ 19:57
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today clean complex (hip +hang +full clean) bar x 1+1+1 40kg x 1+1+1,1+1+1 65kg x 1+1+1,1+1+1,1+1+1 hang clean + overhead press 65kg x 1+5,1+5 squat 60kg x 3 100kg x 5 135kg x 5,5 pull up bw x 10,10,5 todays session felt good - on madcow the 'light' session always felt too much as squats were light but deadlifts wrecked my hips. hang cleans were clearly my weakness - hip cleans easy, full cleans ok but the transition into second pull was messy. hopefully this complex will assist this snagging point
umpalumpalifter		...	06-11-2015 @ 09:35
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	again had to train elsewhere. some ofthis I enjoy, some I don't squats bar x 5,5 60kg x 3 110kg x 3 150kg x 2 185kg x 5 belt on bench 60kg x 3 100kg x 3 120kg x 1 132kgx 1 cleans bar x 5 60kg x 3 80kg x 1 92.5kg x 3,3,3,3,3 dumbell curls 10kg x 10 20kg x 12 lateral raises 10kgs x 20,20 squats need abit more depth but think this is a bad habit picked up from high bar squatting and letting knees move forward rather than out squats https://instagram.com/p/9vOMZUu27Y/
umpalumpalifter		...	09-11-2015 @ 18:31
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today squats 60kg x 5 100kg x 3 140kg x 2 170kg x 5,5,5,5,5 overhead press 60kg x 2 70kg x 5,5,5,5,5 sumo deadlifts 70kg x 5 100kg x 3 140kg x 2 172.5kg x 5 squats felt great. feel I am getting back into low bar groove. only issue was focus and head position. currently I have a tendency to look up slightly like I did with high bar. feeling I should be looking in front (like starting strength recommendations to get more hip DRAAIIIIVE) sumos felt odd - either feel awkward and far too much effort for the weight on the bar or I get my leg drive right and they feel easy and the movements over before its begun - need more of that cheating leg drive!!!
umpalumpalifter		...	11-11-2015 @ 22:56
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	beginning to like wednesday sessions. the light weight and low volume means I can really focus on movement squats beltless bar x 5,5 69kg x 5 80kg x 3 110kg x 2 140kg x 5,5 clean complex (hip,hang,full) bar x 1,1,1 60kg x 1+1+1 67.5kg x 1+1+1,1+1+1,1+1+1 bench 60kg x 5 80kg x 3 95kg x 5,5,5 dumbell curls 11kgs x 10 22kgs x 10 16kgs x 15 lting leg raises x 10,10
umpalumpalifter		...	13-11-2015 @ 16:35
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	started off great session but went downhill squats bar x 5,5 61kg x 5 102kg x 3 151kg x 2 187.5kg x 5 belt on. overhead press 61kg x 1 72kgx 2 82kg x 1 92kg x 1 cleans 40kg x 3 50kg x 3 70kg x 2 80kg x 1 95kg x 2+1f,2+1f,3,3,3 - all but last set power cleaned. couldnt pull myself under tricep pushdowns 80lbs x 20 100lbs x 20 squats felt good. nice deep and was a good few more in me. cleans were horrible. just couldnt seem to move properly
umpalumpalifter		...	16-11-2015 @ 19:41
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	great session with fellow EQ athletes jack and craig clean complex (low hang, high hang, low hang) bar x 1+1+1,1+1+1 30kg x 1+1+1,1+1+1 50kg x 1+1+1,1+1+1 70kg 1+1+1,1+1+1 80kg x1+1+1,1+1+1 squats 60kg x 3 100kg x 2 140kg x 1 160kg x 1 172.5kg x 5,5,5,5,5 - felt pretty good. belt on sumo deadlifts hook grip 60kg x 3 100kg x 2 140kg x 1 160kg x 1 180kg x 5 belt on 220kg x 1 - used straps for s#!*s and giggles really felt good and everything moved well. cleans focused on my worst element of the clean - transition from low hang position. tips from craig helped but felt odd and weird hook grip makes positioning better on sumos but find my quads/adductors tries to pull my hands open. 220kg with straps moved really
umpalumpalifter		...	20-11-2015 @ 14:24
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	bit rushed today squats bar x 5,5 60kg x 5 100kg x 3 140kg x 2 170kg x 1 belt on 190kg x 5 - felt my head was going to explode but movememt was easy - think I was holding Breath too much bench 60kg x 5 80kg x 3 100kg x 2 120kg x 1 130kg x 2 - asked guy to spot and again touched bar. pretty sure would have got them anyway cleans (hip +full) 60kg x 1+1 70kg x 1+1 80kg x 1+1 90kgx 1+1 97.5kg x 1+1+f,1+f,1+1 hip clean is improving - arms straight and catching low, full clean I just start pulling with my arms too much. 90kg set was probably best cleans yet, fast,snappy and using lowerbody
umpalumpalifter		...	20-11-2015 @ 14:25
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	https://instagram.com/p/-L2eKGu23a/ sumo pulls from Monday
umpalumpalifter		...	23-11-2015 @ 17:35
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today squats bar x 5,5 60kg x 5 110kg x 3 150kg x 1 175kg x 5,5,5,5,5 - belt on overhead press 60kg x 1 72.5kg x 1,5,5,5 sumo deadlift hook grip 60kg x 5 100kg x 3 140kg x 2 160kg x 1 belt on 182.5kg x 5 220kg x f,f squats are feeling super easy - deep and solid. nice slow easy progression, no need to rush deads were solid but tried to pull a single with hook grip and no power at all - didn't help my knuckle on my right hand as been swolen for a few days now. no clue what I have done
umpalumpalifter		...	28-11-2015 @ 15:55
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today squats bar x 5,5 60kg x5 105kg x 3 145kg x 1 165kg x 1 belt on 192.5kg x 5 clean complex (hip,hang,full) bar x 3+3+3 40kg x 1+1+1 50kg x 1+1+1 70kg x 1+1+1 80kg x 1+1+1 87.5kg x 1+1+1 +2 push presses 100kg x 1+f, 1+1+1 was tentative in squats as hips felt buggered upon waking and done with no safeties - high as knees still going forwards rather than out cleans were snappy up until 100kg point. threw in two push presses tp save time as rushing
umpalumpalifter		...	30-11-2015 @ 10:39
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	this morning squats bar x 5,5 65kg x 5 105kg x 3 145kg x 2 165kg x 1 belt on 177.5kg x 5,5,5,5,5 bench bar x 5 60kg x 5 80kg x 2 100kg x 1 112.5kg x 5,5,5,5,5 sumo deadlifts hook grip 60kg x 5 100kg x 3 140kg x 3 160kg x 1 belt on 187.5kg x 5 220kg x f,f squats aresame issue - knees going forwards meaning to hit depth have to go even further thanI want/need. fourth rep of fourth set was dicey - squatting with no catchers and lost balance - started to go down but caught myself and ground the rep out. bench got a spot for last set and Tony the gym owner tore my technique to pieces. way too much elbow flare on the ascent sumo is coming along but max weights are still hit and miss
umpalumpalifter		...	04-12-2015 @ 20:32
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today squats bar x 5, 5 60kg x 5 100kg x 3 140kg x 2 170kg x 1 belt on 195kg x 5 bench 60kg x 5 80kg x 3 100kg x 2 120kg x 1 130kg x 3 cleans from box 30kg x 2 40kg x 2 50kg x 2 70kg x 2 80kg x 2 90kg x 1,1 power cleaned both annoyingly squats felt strong. need fractionally more depth or better knee travel outwards not forwards. bench was easy despite not keeping tight and allowing elbows to flare. cleans are same old problem

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