the strongest man at wilko's

unscheduled seshies are the best.

always good to get some extra work in

yeah not enough to interfere with my next squat session on wednesday!, oly lifts tomorrow

some olympic variants today

POWER SNATCH
bar x 10
40k x 3,3,3
45k x 3,3,3

HANG POWER CLEAN (HIGH HANG)
40k x 5
50k x 5
60k x 5
70k x 1
75k x 1 (pb)
80k x 1 (pb)

i like the power clean from the high hang, as you don't have much "run up" they really help build explosiveness......if thats a word.

it definately is! (probally)

i might try some of those powercleans from the hang on my next sesh. they are fun

yeah i really like them, the way ive found best its to just jump with the bar and concentrate on stomping my feet as the bar racks on my shoulders, everything else sort of falls into place........plus stomping in loud weightlifting shoes is fun

i was on my own in the gym today which normally means i puss out or be pretty lazy, but i decided a needed to do what i had planned and stop being a lazy little f**ker.

SQUATS
bar x 5
60k x 5
60k x 5
90k x 5
120k x 1
135k x 3,3,3
105k x 10
the second set of 3 was a real struggle, the 3rd set was actually easier, i assume i had found a better position or something, hard but no missed reps

BENCH
bar x 12
40k x 5
50k x 5
60k x 8,8,8,8
decided to bench lightish as i was on my own, no one to lift out or spot, enjoyed these.

all in all an enjoyable session, next week i will go for 3 triples with 137.5k then a set of 10 at 107.5k.........cant wait

i think im going to give wendlers boring but big 5/3/1 routine a go, ive heard some good things about it, i love its simplicity too. hopefully i wont be tempted to dick about and change things, i want to add power cleans which wendler recommends so thats cool...........i need to do some maths first to work out what i need to do!

bag of s**t



the way forward:


({Squat, Bench, Deadlift} and/or variations) x 3 times per week

phew.......working out percentages is pretty boring!, thats 4 weeks worth done tho!

well blame that weird tom guy that sent me the routine!! im going to give it a go, if i dont like it or it doesnt work after a few months i will ditch it, cant hurt to try

f**k that gay tom bas***d

nice squats mate

cheers andy, i think my technique is coming along pretty nicely

today luke had the bright idea of sort of a mini comp where we got to the gym and have 3 attempts at the three lifts........but in warm clothes not singlets thankfully. i foolishly accepted this idea.

SQUAT
warmed up......boring
130k x 1
140k x 1
150k x 1....came up fairly slowly but i knew i would get it, depth was good too, ive only squatted 150k once before so it was good to know that this wasnt a fluke

BENCH
warmed up, all bench handed out paused reps on command
75k x 1
80k x 1
85k x FAIL this i relaxed at the bottom and lost all tightness

DEADLIFT
warmed up
170k x 1 this was slow, its normally an easy weight
180k x FAIL stumbled with this, not sure why but nearly fell over!!
180k x FAIL just not got it today........bizarre i seem to have forgotton how to deadlift

all in all a good laugh, chuffed with my squats tho should have gone for 155k or 160k. very disappointed in my deads, failing at easy weights

ntce work mate