Steve Burke's Log
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| Burky |  | ... | 23-12-2010 @ 08:09 |
 smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Wednesday 22 December A. Deadlift; 190Kg: 3-3-3 (3 Rep PB I think) B. Axle Clean: did some from the hang but mostly from the floor, plenty of reps up worked to a 90Kg PB for a single C. DOH Axle deadlift: 50Kg 12-12-12, then workup up to a 90Kg single Deads felt good, really happy with the axle cleans, getting happier with the tech. Axle deads helped to expose my somewhat poor grip strength. | ||
| Burky | | ... | 04-01-2011 @ 08:55 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | 30 December Log GTOH: Worked to several singles at 80Kg. Clean getting better, Need lots more work getting it overhead. Incline bench log press: Triples up to 82.5Kg Axle cleans: did some from the hang as well, worked to 85Kg Farmers walk, 100Kg total, 20m shuttle: 5 rounds with under 2 mins rest Monday 3 January Back squat: worked to a 130Kg triple Sled with 20Kg: 20m drag then pull x2; 5 rounds with 90 sec (ish) rest Starting going for a narrower stance and it went well, no issues with quad. Sled work was good. Not really used this type of equipment before training at OSG so finding it a little tricky structuring my sessions. Probably a good problem to have! | ||
| shanejer | | ... | 04-01-2011 @ 10:09 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | strong for your BW mate! | ||
| Burky | | ... | 06-01-2011 @ 09:12 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Not sure about the BW after Christmas to be honest! Wednesday 5 Jan A. Push Press: Worked to a triple at 80Kg B. Pull ups: 10-10-10 (1 min 'ish rest) C. Log GTOH: Many warm-ups then; 1-1-1-1-1, 77Kg D. Touch and go Log cleans: 3-3-3, 82Kg Felt like s**t but fairly happy with the session | ||
| Burky | | ... | 07-01-2011 @ 09:12 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Thurs 6 Jan Deadlift: 172.5Kg, 5-5-10 Deficit Deads DOHHG: 5 Reps, 80Kg, 90Kg, 100Kg; Speed! Power clean touch and go doubles: 80Kg, 85Kg Bar Dips: 12-12 Happy with the deadlifts, last 2 reps of the 10 were a bit of a grind. Deficits were good, will maybe try and load these a bit heavier. Touch and go on the power cleans seemed better than re-setting at the bottom. Tech was a little ropy after deadlifts. | ||
| Burky | | ... | 12-01-2011 @ 09:13 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Tuesday 11 Jan Back squat; Worked up to 135Kg: 3-3-3 Played with some safety bar squats, with and without box 4 rounds, Sled (30Kg on the sled) pull and drag 20m: rest 15 breaths between rounds. Sqauts were fine, still doing the narrow stance. Safety bar felt a little strange. Sled was an OK finisher. | ||
| Burky | | ... | 17-01-2011 @ 08:43 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Saturday 15 Safety bar box squats; 90Kg: 5-5-5-5 Zercher deadlift, 70Kg: 3-3-3 Incline bench log, 77Kg: 3-3-3-3-3 Sunday 16 OSG was really busy so struggled to get done what I wanted to so mainly did some re-hab on left delt. First time doing stones and I cracked my chin on it, silly Burky! Training last week wasn’t great, had to train around a hand injury but that should be OK now. | ||
| Burky | | ... | 18-01-2011 @ 09:44 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Monday 17 Jan Axle Power C&J: 60Kg: 1, 1, 1 70Kg: 1, 1, (1 from the hang) 80Kg: 1, 1 85Kg: 1, 1, 1, 2 (F), F Axle Full Clean Tekkers: 20Kg x Lots from floor and from hang Log: 62Kg: 1, 1, 1 72Kg: 1, 1 77Kg: 1, 1 80Kg: F, F, F 77Kg: F 75Kg: 1, 1 80Kg: F, F 75Kg: F 62Kg x Lots Mixed bag, Failed on the triple axle C&J. Barely any knee bend on catching the clean with existing tech. Full clean version felt good, will play with this with more. Push press was fine. Aim on the log was 5 singles at 80Kg, tech is very hit and miss on getting it overhead. | ||
| Burky | | ... | 19-01-2011 @ 08:46 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Post Edited: 19.01.2011 @ 08:47 AM by Burky Tuesday 18Just a quick one; 10x10; 12Kg Kettlebell snatches (10 left, 10 right= 1set) | ||
| Burky | | ... | 20-01-2011 @ 08:54 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Wednesday 19 Jan Back squat: 3x3 @ 137.5Kg Tried some log but left shoulder not up to it Farmers holds (thick handles): 60Kg - 70Kg - 80Kg - 3 lots of 100Kg with very short rest Happy with the farmers and squats are moving in the right direction. | ||
| Burky | | ... | 25-01-2011 @ 09:28 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Monday 24 Jan Push Jerk/ Split Jerk complex: 40-50-60-70-80-90Kg Split Jerk: 95-100-105-110(F)-110Kg(F) Clean/ Hang Power Clean complex: 50-60-70-80-90-95-100Kg Just missed first attempt at 110Kg, maybe too many reps before hand. 105Kg is an equal PB. HPC is a PB, felt very good. 100Kg clean is 5Kg off my all time PB so was happy with the session. | ||
| Burky | | ... | 28-01-2011 @ 09:15 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Thurs 27 Jan Back Squat worked to: 3x140Kg, 1(F)x140Kg Deadlift worked up to: 1x180Kg Log one motion: Lots of reps, worked to 80Kg and then six touch and go 62Kg First triple was fine, lost the second rep as the bar shifted forward and pinned me to the floor ha ha!! Messed with my head a little as the deads felt heavy. should have pushed on with the squat. Not sure why the bar tends to shift forward, I wear weightlifting shoes but might try barefoot next time, see if that helps. Will get 3x3 next session! Think one motion on the log is better on my left shoulder as i have been getting some pain when the log is in the rack position. Needed to get lots good reps after recent log sessions. | ||
| shanejer | | ... | 28-01-2011 @ 09:20 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Post Edited: 28.01.2011 @ 09:20 AM by shanejer do you squat olympic style? If so sometimes the bar will shoot forward if you pop out the bottom to fast x | ||
| Burky | | ... | 28-01-2011 @ 09:46 |
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | shanejer said:do you squat olympic style? If so sometimes the bar will shoot forward if you pop out the bottom to fast x Cheers mate, i squat with a lower bar but i think you might be right as i lost just coming out of the hole and it did feel like a balance issue. How can i control it? | ||
| shanejer | | ... | 28-01-2011 @ 09:58 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | well i also do this (it's how i fail my squats!) If you take yours hands as close together as possible and just before you decend push your elbows forward and concentrate on pushing them forwards all the time it helps keep the arch.. Also if you learn to get more power out the hole without bouncing you can go into the hole slower and still come out fast, try some paused squats for 3-4 seconds after your sets.. they helped me .. if you see this vid of my squat http://www.youtube.com/watch?v=gi8BpkD1-Mk if you watch my elbows before i go down you will see what i means !! | ||
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