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Loompaland powerlifting and quick lifts

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umpalumpalifter		...	29-01-2016 @ 19:26
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	session took far too long and didn't get all the things I wanted in but not all my fault squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 185kg x 1 beltless pb 200kg x 1 belt on 212.5kg x 5 PB clean complex (hip, high, full) 40kg x 1+1+1 60kg x 1+1+1 80kg x 1+1+1 90kg x 1+1+1 100kg x 1+f As I stood looking frustrated at the bar a big older polish guy come up stopped me telling me I was pulling with arms too much. After chatting for a bit he stated if I could arrange flights he could get me two weeks of coaching in poland with their olympic team - if only I was young free and able to get two weeks off at the drop of a hat!!!! squats were solid though
umpalumpalifter		...	01-02-2016 @ 18:40
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	Post Edited: 01.02.2016 @ 18:42 PM by umpalumpalifter today Squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 180kg x 1 200kg x 5,5,5 clean pulls +clean 60kg x 2+1,2+1 80kg x 2+1,2+1,2+1 squats felt good. real focus on keeping arms straight - wasnt until last two sets that I realised I was making a simple error in not keeping my elbows facing backwards enough!!
umpalumpalifter		...	03-02-2016 @ 18:23
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	felt rushed and people were in my rack!!! clean pull +clean bar x 2+1,2+1 60kg x 2+1 80kg x 2+1 90kg x 2+1 100kg x 2+f, 2+f front squats 100kg x 3 120kg x 1 140kg x 1 belt on 152.5kg x 5 bench press 60kg x 5 80kg x 3 100kg x 1 112.5kg x 5 cleans (done in between each set of bench press) 80kg x 1,1,1,1 overhead press 62.5kg x 5,5 cleans are utter frustration. elbows pointing back definitely helps but have a mental block at 100kg front squats felt easy but thought head was going to explode
umpalumpalifter		...	05-02-2016 @ 18:31
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	rushed session squats bar x 5,5 60kg x 5 100kg x3 weightlifting shoes on 140kg x 1 160kg x 1 180kg x 1 200kg x 1 beltless PB 215kg x 5 belt on clean pulls+ clean EMOM 60kg 1+1 80kg x 1+1,1+1,1+1,1+1,1+1,1+1,1+1,1+1,1+1,1+1 pull ups bw x 5 +12kgx 5,5
umpalumpalifter		...	08-02-2016 @ 19:02
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today at 1RM squats bar x 5,5 60kg x 100kg x 3 140kg x 1 160kg x 1 180kg x 1 202.5kg x 5,5,5 belt on sumo deads EMOM 60kg x 2 100kg x 2 140kg x 2 170kg x 2,2,2,2,2,2 hanging leg raises bw x 10,10,10,10,10 squats were solid - very happy. recorded second set for depth check and were solid sumos going to stick withtwo reps every minute and add 2.5kg each week. going to suffer for the ab work as can feel it already!
umpalumpalifter		...	10-02-2016 @ 19:03
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	again rushed session and idiot made me change order of session clean pull +clean bar x learning complex 60kg x 2+1 80kg x 1+1 85kg x 1+1,1+1,1+1,1+1,1+1,1+1,1+1,1+1,1+1,1+1 bench 60kg x 5 80kg x 3 105kg x 5,5,5 front squat 100kg x 1 120kg x 1 142.5kg x 1 beltless PB 155kg x 5 belt on overhead press 60kg x 1 75kg x 5 annoyed as power cleaned all but three of the clean sets
umpalumpalifter		...	12-02-2016 @ 10:16
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	had to cram a very early session before work - becoming a trend now! squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 180kg x 1 202.5kgx 1 beltless PB 217.5kg x 5 belt on clean pull+ clean barx learning complex 60kg x 1+1 70kg x 1+1 80kg x 1+1 90kgx 1+1 - power cleaned so left it halting clean deadlifts 90kg x 10,10 frustrated that all the217.5kg squats were high cleans are beginning to pee me off - keeping the arms straighter but the attempt to do so means im slow todrop and receive the bar. halting clean deadlifts stopping at end of first pull to train positioning
umpalumpalifter		...	15-02-2016 @ 19:21
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	basic session with some variety in accessory work Squats Bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 185kg x 1 205kg x 5,5,5 belt on Sumo deadlifts 100kg x 3 140kg x 2 160kg x 1 180kg x 4 - missed fifth rep as grip went - think it was as i didnt tape my thumb and its noticable on hook grip Kettlebell swings 20kg x 10,10,10 Box jumps 20 inch x 5,5,5 no counter movement from a standing position
umpalumpalifter		...	21-02-2016 @ 18:04
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	not trained since Monday as struck down with man flu - can't hear out of one ear andnose streaming whilst feeling wrecked.as such today was repeat of Monday squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kgx 1 185kg x 1 205kg x 5,5,5 belt on sumo deadlifts with hookgrip 60kg x 3 100kg x 1 120kg x 1 160kg x 1 180kg x 5 belt on. so easy. really hit a good groove box jumps 24 inch x 5,5,5 - no counter movement kettlebell swings 24kg x 10,10,10 supersetted with box jumps squats felt slow but sumos felt perfect - was getting perfect set up so 60kg was popping of the floor as soon as I tensed
umpalumpalifter		...	24-02-2016 @ 18:17
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	didn't feel 100% still coming into this session but went well. box jumps no counter movement 24 inches x 5 30 inches x 5 front squats bar x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 157.5kg x 5 belt on upperback really felt limiting in this bench 60kg x 5 80kg x 3 100kg x 1 115kg x 5 clean pull + clean 60kg x 1+1,1+1 70kg x 1+1 80kg x 1+1 90kg x 1+1,1+1,1+1 overhead press 60kg x 1 67.5kg x 5,5 pull ups bw x 15,10 front squats were easy on the legs but really felt was working hard to maintain positioning. bench was comfortable. first set of cleans I power cleaned it but second and third sets moved reasonably well. ahocked by how hard pull ups felt - the remembered bodyweight. PB at this weight from dead hang
umpalumpalifter		...	26-02-2016 @ 18:48
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	had strange issue where rib area on lower back felt tender. almost sacked session off box jumps no counter movement 24 inch x 5 30 inch x 5 squats bar x 5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 185kg x 1 207.5kg x 1 beltless PB 220kg x 5 - slow, ugly but hell yeah!!! clean pull + clean 60kg x 1+1 70kg x 1+1 80kg x 1+1 90kg x 1+2,1+2,1+2 power cleaned all!!! assisted flag poles x 1 messy attempt 2016 goal achieved - might as well pack up, put feet up until next year
umpalumpalifter		...	29-02-2016 @ 17:44
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	nice enough session. feel im getting slower on potential progression and might need to have afourto six week higher rep high bar/conventional phase squats bar x5,5 60kg x 5 100kg x 3 140kg x 1 160kg x 1 190kg x 1 207.5kg x 5,5,5 belt on sumo deadlifts with hook grip 60kg x 3 100kg x 3 140kg x 1 160kg x 1 185kg x 5 belt on. pendlay row + stiff legged deadlift 60kg x 10+10,10+10
umpalumpalifter		...	02-03-2016 @ 20:23
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	today front squats bar x 5 60kg x 5 100kg x 1 120kg x 1 140kg x 1 160kg x 5 belt on clean pulls + clean 60kg x 1+1 70kg x 1+1 80kg x 1+1,1+2 bench press 60kg x 3 80kg x 1 100kg x 1 110kg x 5,5 overhead press 80kg x 2 front squats were a 10kg pb against last year for 5 reps and was my dodgy 1RM so tons of progress. elbows hurt a lot on cleans - messed up my technique
umpalumpalifter		...	14-03-2016 @ 19:09
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	first session back in around a week and a half. kettlebell get ups 8kg x 1 each arm 12kg x 1 each arm 20kg x 1 each arm - felt this in my hips kettlebell swings 12kg x 10 20kg x 10 single arms swings 20kg x 5 each arm high bar squats bar x 5 60kg x 5 100kg x 3 120kg x 10,10,10 cleans from blocks 60kg x 5,5,5,5 jerk lockouts 60kg x 1 80kg x 1 100kg x 1 get ups kicked my arse - shows how one dimensional i have become! high bar squats for higher reps were yuck jerk lockouts were fun. bar at catching height in rack. split to get under it then stand - want to get up to 140kg on these by the end of the next six weeks. not exactly what I planned and will hit more hypertrophy type stuff on wednesday. aim is to do squats with same weight and volume each session 3 x week and nudge up 10kg each week. hope to hit 180kg x 10 by end of six/seven weeks.
umpalumpalifter		...	21-03-2016 @ 10:34
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	early morning session before work. kettlebell swings - get ups 12kg x 10 + 1 each side squats high bar bar x 5 60kg x 5 100kg x 1 130kg x 10,10,10 cleans from blocks 60kg x 3 70kg x 2 80kg x 2 90kg x 5,5 jerk rack lockouts 60kg x 1 80kg x 1 100kg x 5 single arm kettlebell swings alternating each set 10 mins 24kg x 5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5 - 100 swings in 10 minutes slowly build 24kg up to 200 swings in ten minutes then do the same with 32kgs - hamstrings felt it plan on doing 2 x5 on mondays and 1 x 3 on fridays for block cleans - positionings are so much better!!! squats were still relatively easy

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