The Good, The Bad and The Ugly
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| Bim |  | ... | 12-01-2017 @ 21:43 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| Appetite | | ... | 13-01-2017 @ 10:11 |
 Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | 220 DOH is incredible. Can tell you used to be a climber. | ||
| matthewvc | | ... | 13-01-2017 @ 10:46 |
 ‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| Bim | | ... | 13-01-2017 @ 21:44 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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! | ||
| Bim | | ... | 16-01-2017 @ 21:31 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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! | ||
| Appetite | | ... | 17-01-2017 @ 09:23 |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | are you considering high bar at comp after that performance? | ||
| Bim | | ... | 17-01-2017 @ 14:45 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| Fatpete | | ... | 17-01-2017 @ 20:22 |
 Hyper obese Pete Member 70, 17903 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Look after that back of yours | ||
| Bim | | ... | 17-01-2017 @ 21:24 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Fatpete said:Look after that back of yours Will do Pete, it's nearly back to 100%, just a small tweak really. | ||
| Bim | | ... | 17-01-2017 @ 21:34 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| Bim | | ... | 19-01-2017 @ 21:25 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| Bim | | ... | 20-01-2017 @ 22:11 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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 | ||
| Bim | | ... | 21-01-2017 @ 11:32 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| Bim | | ... | 23-01-2017 @ 21:53 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| Bim | | ... | 23-01-2017 @ 23:01 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
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