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umpalumpalifter | ... | 07-12-2015 @ 18:49 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | woke with hips feeling broken squats bar x 5,5 60kg x 5 100kg x 3 140kg x 2 160kg x 1 belt on 180kgx 5,5,5,5 overhead press 60kg x 3 70kg x 1 77.5kg x5,5,5,5 belt and wrist wraps on sumo deadlifts hook grip 60kg x 4 100kg x 3 140kg x 2 160lg x 1 belt on 192.5kg x 5 sumos felt off but watching video back they werent bad trying to push knees out moreon squats but belt tongue kept catching on inside of my thigh https://www.instagram.com/p/-_eRzku24-/ squats | ||
umpalumpalifter | ... | 11-12-2015 @ 20:24 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | sweet sweet session where everything clicked squats bar x 5,5 60kg x 5 100kg x 3 140kg x 2 170kg x 1 belt on 197.5kg x 5 - could have kept on going overhead press 60kg x 3 75kg x 2 belt on 87.5kg x3 clean complex (hip, high, full) bar x 3 40kg x 1+1+1 50kg x 1+1+1 70kg x 1+1+1 90kg x 1+1+1 100kg x 1+1+1 power cleaned last rep but rode it down. best I've moved in a long time | ||
umpalumpalifter | ... | 14-12-2015 @ 20:05 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | well today was interesting. new SBD knee sleeves - after twenty minutes in the changing room struggle, hands aching and blood blisters under my nails I kind of had them on squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 belt on 182.5kg x 5,5,5,5,5 bench 60kg x 3 80kg x 2 100kg x 1 115kg x 5 sumo deadlifts 100kg x 3 140kg x 2 180kg x 1 197.5kg x 5 once on knee sleeves made massive difference to my squat - no where near wraps but definite carryover. all sets were full on deep and increased weight was far easier than last weeks lighters sets. bench only did one set as elbows felt achey from low bar. sumos - dont think I did enough prep sets as lifts were not smooth. didn't help this was the first time back using bars which are smooth on the area I like to grip. this was definite five rep limit | ||
umpalumpalifter | ... | 18-12-2015 @ 21:55 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | very time pressed session after work. new technique made getting sbd sleeves on infinitely easier squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 180kg x 1 belt on 200kg x 5 - easiest this has ever felt front squats 60kg x 1 80kg x 1 - hamstring felt tight so left it bench 60kg x 5 80kg x 3 100kg x 1 120kg x 1 140kg x 1 - ffs spotter touched bar but knew I had this squats were flying. rather than breaking at hips or knees was trying to initiate movement with opening hips and felt infinitely better. felt solid in the trunk - just clicked and think i had a good 8 or so in me but stuck to the program. | ||
umpalumpalifter | ... | 21-12-2015 @ 21:25 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | a rushed session squats bar x 5,5 65kg x 5 105kg x 3 145kg x 2 165kg x 1 185kg x 5,5,5,5 sumo deadlifts 60kg x 5 100kg x 3 140kg x 1 180kg x 1 belt on 202.5kg x 2 squats moved well. but dicey squatting with no spotters or supports but comfortable enough I didn't worry. deadlifts just felt wrong. two reps at 202.5kg both felt like maxes | ||
umpalumpalifter | ... | 04-01-2016 @ 19:44 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | quick session today. wasnt reeling it going into it as lowerback felt tweaked from friday and hips felt tight. more the session went on better it relt though squats bar x 5,5 60kg x 5 100kg x 3 140kg x 2 160kg x 1 belt on 180kg x 1 190kg x 5,5,5 - felt great and moved well. only issue was couldn't decide on head position as to what was working best. sumo deadlifts EMOM 160kg x 2,2,2,2,2,2,2,2,2 squats moved fantastic. much better than friday were something was off. sumo felt good. having sub maximal weight. the EMOM set up made me not fuss in my set up which was both good and bad. by the end my glutes were on FIRE | ||
umpalumpalifter | ... | 04-01-2016 @ 19:48 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | loving the Texas method but time constraints and learning sumo isnt quite working as such new program will keep the basic squat feature of medium-light-heavy but will have some different features on other lifts like so: mondays squats 5x5 sumo deadlifts EMOM lowerback accessory wednesdays front squats 2x5 hang cleans EMOM bench 5x5* oh press 5rm* friday squats - 5RM cleans 3x3 bentover rows 3x8 whatever I fancy for upperbody fluff each week bench and overhead will swap places and swap loading parameters so one week of volume to build and a fatigued 'test' the following week | ||
umpalumpalifter | ... | 11-01-2016 @ 19:13 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | coming down with a new cold - second one in last few weeks. little sleep and tons of stress are stsrting to take their toll - wake in some preworkout and shug it off squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 170kg x 1 192.5kg x 5,5,5 belt on sumo deadlifts EMOM 60kg x 1 100kg x 1 140kg x 1 160kg x 3,3,3,3,3,3,3,3,3,3 lying leg raises bw x 10,10 swiss ball reverse hypers bw x 15,15 squats felt heavyish but moved really well. sumos felt like cardio!!!! 30 reps in ten minutes isnt bad. glutes were on FIRE reverse hypers real focus on bracing and keeping neutral spine throughout | ||
umpalumpalifter | ... | 13-01-2016 @ 18:11 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | shouldn't have trained really - full of snot and run into the ground after a 16 hour shift yesterday and back to work early after five hours sleep - lemsip and caffeine tablet were preworkout choice today front squats bar x 5 60kg x 5 100kg x 1 120kg x 1 145kg x 5,5 belt on hang cleans EMOM 60kg x 1 80kg x3,3,2,3,3,3,3 bench 60kg x 5 80kg x 2 100kg x 5,5,5 overhead press 70kg x 5 pull ups bw x 13 hang cleans were hell, first three reps were all over the shop and the pace plus not being able to breath properly killed me bench was easy, overhead press was decent considering strict and heavily fatigued | ||
umpalumpalifter | ... | 15-01-2016 @ 19:45 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | real headache from cold. bunged up nose and hips were not feeling right. took some paracetamol and an EQ preworkout and made me feel a hundred times better kettlebell swings 12kg x 12 20kg x 10 squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 170kg x 1 190kg x 1 belt on 207.5kg x 5 moved pretty well. cleans 60kg x 3 80kg x 3 90kg x 2,2 power cleaned all of them! pendlay rows 90kg x 10,10 single arm BUP kettlbell sotts press 12kg x 3 each arm, weightlifting shoes on 8kg x 5 each arm. flat feet squats werent as good as last week but easy enough and bar speed was good. cleans feel like they are going backwards!!! single arm bottoms up kettlebell sotts press really highlighted weaknesses, tightness and bilateral differences. set myself a goal of 20kg x 3 each arm with these | ||
umpalumpalifter | ... | 18-01-2016 @ 17:55 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | feeling heavy now but still moving well squats 60kg x 5 100kg x 3 140kg x 1 170kg x 1 197.5kg x 5,5,5 belt on sumo deadlifts EMOM 80kg x 3 100kg x 3 140kg x 1 160kg x 4,4,4,4,4,4,4 - stoppedat seven sets as form was going and thumbs startung to bleed at the nail lying leg raises bw x 12,12 not going to add reps next week on deads - just ensure get full ten sets in | ||
umpalumpalifter | ... | 20-01-2016 @ 19:34 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | back at 1RM for a session. some nice changes and additions to the gym front squats bar x 5 65kg x 5 105kg x 3 125kg x 1 147.5kg x 5 hang clean EMOM 50kg x 2 70kg x 1 80kg x 4,4,4,2,2,4 bench press 60kg x 5 80kg x 3 100kg x 1 110kg x 5 - solid long pauses overhead press 60kg x 5,5,5 football bar rows bar +20kg x 12,12 front squats felt good. cleans killed me as reps took longer than rest period real focus on bench of keeping scapula retracted and elbows not flaring - hard to accomplish but easy reps when I hit it. football bar rows were interesting - very awkward butnice feeling in upper back front squats https://www.instagram.com/p/BAxYIZ3O20o/ | ||
umpalumpalifter | ... | 22-01-2016 @ 19:02 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | equal measures of frustration and satisfaction today. went to a different gym in my chain. preworkout drunk as big squats planned. got changed, headed to the rack and found they only had enough plates to make around 140-150kg!!! luckilyin london its twenty minute bus journey to next branch which was better equipped than my usual place. squats bar x 5 60kg x 5 100kg x 3 140kg x 1 170kg x 1 190kg x 1 belt on 210kg x 5 - lifetime PB clean pull +clean 60kg x 1+1 70kg x 1+1 80kg x 1+1 90kg x 1+1 100kg x 1+1,1+1,1+1 - power cleaned every rep frustratingly kettlebell swings 24kg x 5,5 each arm. squats felt so good. close to limit but fast,smooth and good depth. finally after 2 frustrating years I'm now making headway | ||
umpalumpalifter | ... | 25-01-2016 @ 17:55 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | all day back and hips havent felt right - slightest move and twinges of pain. almost didnt train but think my body was lying to me squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 180kg x 1 PB of sorts done beltless 200kg x 5, 5 belt on sumo deadlifts EMOM 60kg x3 100kg x 2 140kg x 1 160kg x 5,5,5,5,5,5 - belt on ab wheel work for trunk left my sleeves on for sumo and worst mistake as kept catching my grip and grazing my forearm. between bloody forearms and grazed shins I was a bloody mess. shins bleed through long socks so don't know how it happened. plus side thumbs felt fine. did try to get thumb closer to third finger though | ||
umpalumpalifter | ... | 27-01-2016 @ 17:39 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | nice session front squats bar x 5,5 60kg x 5 100kg x 3 130kg x 1 150kg x 5 belt on. PB high hang cleans EMOM 60kg x 1 85kg x 2,2,2,2,2 bench press 60kg x 5 80kg x 2 102.5kg x 5,5,5 overhead press 60kg x 2 72.5kg x 5 pull ups from dead hang bw x 15 cleans were 50/50 whether they were hit clean or caught power but happy enough | ||