REGISTER AN ACCOUNT
Who's Online - 1 member and 164 guests

Loompaland powerlifting and quick lifts

Users viewing topic: & 1 Guest

12345678

umpalumpalifterIcon...07-12-2015 @ 18:49 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...11-12-2015 @ 20:24 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...14-12-2015 @ 20:05 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...18-12-2015 @ 21:55 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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.
umpalumpalifterIcon...21-12-2015 @ 21:25 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...04-01-2016 @ 19:44 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...04-01-2016 @ 19:48 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...11-01-2016 @ 19:13 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...13-01-2016 @ 18:11 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...15-01-2016 @ 19:45 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...18-01-2016 @ 17:55 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...20-01-2016 @ 19:34 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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/
umpalumpalifterIcon...22-01-2016 @ 19:02 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...25-01-2016 @ 17:55 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...27-01-2016 @ 17:39 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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

12345678

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions