The Good, The Bad and The Ugly
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Bim12/01/17 @ 21:43
Thursday 12/01/17
Deads - DoH
70x5
120x5
160x3
Belt on
200x1
220x1 - DoH pb
Mix grip
240x1
265x2xf meant to be a triple but failed the last rep at lockout :/
265x1 - a fight.
Down to do a double at 280 after the triple but that was not going to happen so I left it at that. I think I need to work more on speed off the floor for a while, this new gym only has very stiff bars and I really struggle to get a decent start to the lift. Also I've still got a lower back tweak which I think was slowing me down a touch.
The 220 DoH:
Squats, ballistic turnaround
60x5
75x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2
Last couple of sets:
Happy with getting the 220 DoH on deads, f**ked off with the way the rest of them went See how they go next week.
Deads - DoH
70x5
120x5
160x3
Belt on
200x1
220x1 - DoH pb
Mix grip
240x1
265x2xf meant to be a triple but failed the last rep at lockout :/
265x1 - a fight.
Down to do a double at 280 after the triple but that was not going to happen so I left it at that. I think I need to work more on speed off the floor for a while, this new gym only has very stiff bars and I really struggle to get a decent start to the lift. Also I've still got a lower back tweak which I think was slowing me down a touch.
The 220 DoH:
Squats, ballistic turnaround
60x5
75x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2
Last couple of sets:
Happy with getting the 220 DoH on deads, f**ked off with the way the rest of them went See how they go next week.
Appetite13/01/17 @ 10:11
matthewvc13/01/17 @ 10:46
good to see what benefits the ballistic squats bring you over time. quite like idea of adding some very high velocity stuff in.. i've being adding prowler sprints doing them as explosive as possible recently, but nothing explicit with the lifts themselves.
Bim13/01/17 @ 21:44
Appetite said:220 DOH is incredible. Can tell you used to be a climber.
I was pretty surprised, I've not maxed on them in ages but last time I did 200 was the limit.
matthewvc said:good to see what benefits the ballistic squats bring you over time. quite like idea of adding some very high velocity stuff in.. i've being adding prowler sprints doing them as explosive as possible recently, but nothing explicit with the lifts themselves.
Yeah, I've not done much speed work in the past on any of the lifts, I'm working it into all of them at the moment though so we will see.
Friday 13/01/17
Plyometric press ups
5x5
About a minute between each set
Depth jumps
5x5
From just under 50cm
Bench, ballistic turnaround
20x5
60x2
60x2
60x2
60x2
60x2
60x2
60x2
60x2
Very light weight but felt good.
Random set:
Just light explosive work today, going quite heavy next week with a bit of luck!
Bim16/01/17 @ 21:31
Monday 16/01/17
Training at Aaron's place
Squats, high bar
60x5
100x5
140x3
Belt on
160x1
180x1
200x1
215x1
230x2 tough but another rep there
245x1 - equal gym pb, not much more there but kept better form than usual at this weight.
Deads, ballistic turnaround
60x2
100x2
105x2
105x2
105x2
105x2
105x2
105x2
Decent session!
Training at Aaron's place
Squats, high bar
60x5
100x5
140x3
Belt on
160x1
180x1
200x1
215x1
230x2 tough but another rep there
245x1 - equal gym pb, not much more there but kept better form than usual at this weight.
Deads, ballistic turnaround
60x2
100x2
105x2
105x2
105x2
105x2
105x2
105x2
Decent session!
Appetite17/01/17 @ 09:23
Bim17/01/17 @ 14:45
Appetite said:are you considering high bar at comp after that performance?
I've been doing high bar in comp for a while now, and not done low bar at all for some time. I go back over my log sometimes so it's useful to put it in the exercise name.
Fatpete17/01/17 @ 20:22
Bim17/01/17 @ 21:24
Fatpete said:Look after that back of yours
Will do Pete, it's nearly back to 100%, just a small tweak really.
Bim17/01/17 @ 21:34
Tuesday 17/01/17
Bench, max grip
20x10
60x5
100x3
120x1
140x1
160x1
180x2 nice double, good lockout strength compared to normal
190x1 easy, nice and smooth
Easiest 190 I have done in a long time, I'll find out for sure next week, but felt like 200 would have been there.
The 160x1, 180x2, 190x1:
Plyometric press-ups
5x5
Lockout has improved, still the failure point of the lift I think, but better.
Bench, max grip
20x10
60x5
100x3
120x1
140x1
160x1
180x2 nice double, good lockout strength compared to normal
190x1 easy, nice and smooth
Easiest 190 I have done in a long time, I'll find out for sure next week, but felt like 200 would have been there.
The 160x1, 180x2, 190x1:
Plyometric press-ups
5x5
Lockout has improved, still the failure point of the lift I think, but better.
Bim19/01/17 @ 21:25
Thursday 19/01/17
Depth jumps
5x4
Deads, DoH
70x5
110x3
150x1
190x1
Belt on
210x1
230x1 - pb more there, felt easier than the 220 last week
255x1
275x1
275x1
Both top singles very tough for the weight.
The 230 DoH:
Squat drills, tracking the bar up the vertical on the power cage
20x5
20x5
20x5
20x5
20x5
So, the idea behind this is to get the bar moving vertically over the center of the foot. A bit of an eye opener to be honest. I knew my bar path was crappy, but there was about a foot of horizontal movement during the lift! This drill was very tough in the bottom foot or so of the lift with balance and strength in this position both suffering. It got better as the sets went on but is going to take some getting used to.
Squats, ballistic turnaround
87.5x2
87.5x2
87.5x2
87.5x2
87.5x2
87.5x2
87.5x2
Keeping the path of the bar tracking the vertical of the power cage. Power out of the bottom definitely suffered, and even after this very light set my quads were suffering.
Pretty much a mirror of last week, nice DoH pb but the rest of deads was toss. I do however know how to fix this the next time round.
Depth jumps
5x4
Deads, DoH
70x5
110x3
150x1
190x1
Belt on
210x1
230x1 - pb more there, felt easier than the 220 last week
255x1
275x1
275x1
Both top singles very tough for the weight.
The 230 DoH:
Squat drills, tracking the bar up the vertical on the power cage
20x5
20x5
20x5
20x5
20x5
So, the idea behind this is to get the bar moving vertically over the center of the foot. A bit of an eye opener to be honest. I knew my bar path was crappy, but there was about a foot of horizontal movement during the lift! This drill was very tough in the bottom foot or so of the lift with balance and strength in this position both suffering. It got better as the sets went on but is going to take some getting used to.
Squats, ballistic turnaround
87.5x2
87.5x2
87.5x2
87.5x2
87.5x2
87.5x2
87.5x2
Keeping the path of the bar tracking the vertical of the power cage. Power out of the bottom definitely suffered, and even after this very light set my quads were suffering.
Pretty much a mirror of last week, nice DoH pb but the rest of deads was toss. I do however know how to fix this the next time round.
Bim20/01/17 @ 22:11
Friday 20/01/17
Plyometric press-ups
5x5
Bench, max grip, ballistic turnaround
20x10
60x5
100x3
120x1
70x2
70x2
70x2
70x2
70x2
70x2
Very quick one, light fast work
Plyometric press-ups
5x5
Bench, max grip, ballistic turnaround
20x10
60x5
100x3
120x1
70x2
70x2
70x2
70x2
70x2
70x2
Very quick one, light fast work
Bim21/01/17 @ 11:32
Saturday 21/01/17
Squat drills, bar tracking down / up the rack
60x5
60x5
60x5
60x5
60x5
Couple of sessions in with these now and they are getting better.
Squat drills, bar tracking down / up the rack
60x5
60x5
60x5
60x5
60x5
Couple of sessions in with these now and they are getting better.
Bim23/01/17 @ 21:53
Monday 23/01/17
Squats, high bar
20x5
60x5
100x5
140x3
Belt on
162.5x2
162.5x2
162.5x2
162.5x2
Speed work again and trying to get the bar path right
Bench, max grip
20x10
60x5
100x3
125x2
125x2
125x2
125x2
Fast doubles felt good
Deads
60x5
100x5
140x3
180x1
200x2
200x2
200x2
200x2
Again, speed work
Plyometric press-ups
5x5
Feeling good at the moment. No training tomorrow then hitting some decent singles on Thursday, that will be the end of this training cycle.
Squats, high bar
20x5
60x5
100x5
140x3
Belt on
162.5x2
162.5x2
162.5x2
162.5x2
Speed work again and trying to get the bar path right
Bench, max grip
20x10
60x5
100x3
125x2
125x2
125x2
125x2
Fast doubles felt good
Deads
60x5
100x5
140x3
180x1
200x2
200x2
200x2
200x2
Again, speed work
Plyometric press-ups
5x5
Feeling good at the moment. No training tomorrow then hitting some decent singles on Thursday, that will be the end of this training cycle.
Bim23/01/17 @ 23:01
Bar path on squats from tonight:
100x5:
140x2
160x2
Still letting the bar travel forward towards the bottom of the squat, main aim at the moment is to get this as close vertical as I can.
100x5:
140x2
160x2
Still letting the bar travel forward towards the bottom of the squat, main aim at the moment is to get this as close vertical as I can.
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