Picking shit up without falling over
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| VanillaGorilla |  | ... | 01-06-2011 @ 16:41 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Wednesday 01/06/2011 Push Press 60kg x5 60kg x5 100kg x3 100kg x3 120kg x1 130kg x1 140kg x1 125kg x3 110kg x5 Squat 100kg x5 140kg x3 180kg x1 Belt 220kg x1 Belt, loose wraps 250kg x1 Belt, wraps 225kg x3 Belt, wraps 200kg x5 Belt, loose wraps Speed Bench - Paused 80kg x2 80kg x2 80kg x2 80kg x2 80kg x2 Deficit deadlifts - speed 120kg x2 120kg x2 120kg x2 120kg x2 120kg x2 Barbell Row 120kg x10 120kg x10 120kg x10 120kg x10 Incline Bench 100kg x10 100kg x10 100kg x10 100kg x10 Wow! Tough session! Push press felt a bit rusty, as with competitions and rest week I've barely put 10 reps together in the last 5 weeks, base strength was still there, after spending a while mobilising my wrists and shoulders. Squats were an odd one today, the concentric phase was fast and fluid, but descending to depth felt a little awkward and stuttery today, possibly through some hip tightness. There may well have been 265kg or so there today but I didn't want to fail a rep on the first squat session for quite some time! Speed work was sailed through quickly, and then pumped out some volume, to which my poor little pumped muscles objected enormously! Took a little longer than anticipated today, mostly due to having to spend so long prepping for overhead work and taking my time easing into the squats Total time 2 hours 30 minutes | ||
| ALWEBB72 | | ... | 01-06-2011 @ 17:45 |
 Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | thats a nice session mate i do like your idea mate | ||
| VanillaGorilla | | ... | 01-06-2011 @ 17:49 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Thanks Al, it's probably the longest / most logically approached programme I've written, for me or anyone else. Keep an eye on it for a week or two, see how it's going, and if you want to steal it you're more than welcome. I'll even email you the spreadsheet I've written lol | ||
| ursus | | ... | 01-06-2011 @ 20:21 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | Wow mate talk about a grueller of a session , sounds productive and organised i hope you get your just desserts big boy .( P.s The warehouse has opened up a Dungeon strongman gym underground ......yes i did a jizz and yes it is incredible !) | ||
| VanillaGorilla | | ... | 02-06-2011 @ 09:13 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | I'm feeling it today! Time will tell with this one Pooh Bear! Warehouse looks good, just need some free time to get over there now! | ||
| VanillaGorilla | | ... | 03-06-2011 @ 17:43 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Post Edited: 03.06.2011 @ 17:44 PM by VanillaGorilla Friday 03/06/2011Power clean and push press (clean every rep) 60kg x3 60kg x3 80kg x1 100kg x1 120kg x1 107.5kg x3 95kg x5 18inch Deadlift 100kg x3 180kg x3 220kg x1 260kg x1 Belt 300kg x1 Belt, suit 270kg x3 Belt, suit straps down 240kg x5 Belt BTN Power jerk 80kg x2 80kg x2 80kg x2 80kg x2 80kg x2 Jump for height x2 x2 x2 x2 x2 Low Cable Row 75kg x10 75kg x10 75kg x10 75kg x10 Leg Press 240kg x10 240kg x10 240kg x10 240kg x10 Absolutely stinking hot today, really struggled to get my breath, was pissing with sweat throughout and my recovery time was LONG due to s**tty humid air. Struggled today. Power cleans were muscled up as I'm even rustier than usual, but were strong enough for my liking. The deads felt a little more comfortable than last time I tried them, and not a single rep was hitched, all smooth squeezes to lock out. Jerks weren't exactly crisp due to lower back tightness but were still substantially faster than my pressing. Jumps were ok, couldn't set up a box as it was packed with idiots by then so just played Zebedee. Rows were tight form and leg press was on a cybex machine as i didn't have time to be loading and unloading plates, so just used the stack and it was easy. Long ass gruelling session today, to round off the week! Feeling good about the programme, but it is TOUGH. Let's see how it goes next week... Total time 2 hours 35 mins | ||
| brownbear | | ... | 03-06-2011 @ 18:19 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | Nice session, except the cybex leg press | ||
| VanillaGorilla | | ... | 03-06-2011 @ 21:37 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | I was late for work, it was either that or don't do them! | ||
| ALWEBB72 | | ... | 03-06-2011 @ 21:38 |
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | that some sessions mate very nice | ||
| VanillaGorilla | | ... | 04-06-2011 @ 00:26 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Cheers big man, that's one of the most demanding weeks trainingI can remember! And next week it all gets heavier! | ||
| VanillaGorilla | | ... | 06-06-2011 @ 17:36 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Monday 06/06/2011 Deadlift 100kg x5 180kg x3 220kg x1 260kg x1 290kg x1 260kg x3 230kg x5 Bench Press 60kg x5 100kg x5 125kg x3 145kg x1 165kg x1 150kg x3 132.5kg x5 Box Squat - Paused, Speed 45kg x2 85kg x2 125kg x2 125kg x2 125kg x2 125kg x2 125kg x2 Power Jerk 75kg x2 75kg x2 75kg x2 75kg x2 75kg x2 Pull Ups Bodyweight x10 Bodyweight x10 Bodyweight x10 Bodyweight x10 Strict Press 65kg x10 65kg x10 65kg x10 65kg x10 Great session today, everything was up on last week across the board. Used straps for the 290kg pull as it's the heaviest I've gone for a little while and wanted to make sure I got it with no issues. It was fast off the floor, slowed a little but locked out without stalling or hitching, quality rep. Bench felt comfortable today, lowered the heavier weights in with a little more purpose and speed than usual, and was rewarded with a better, faster press. Speed work was pretty good, and the volume gassed me at the end but hit my target reps. Solid training, despite the heat, very happy. Total time 2 hours 20 minutes | ||
| spam_up | | ... | 06-06-2011 @ 17:41 |
 Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260570.0 kgs @ 90kgs UnEq | good stuff  lots of sets with 10 reps going on here  | ||
| brownbear | | ... | 06-06-2011 @ 18:05 |
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | Nice training Dave, good solid lifting, well done | ||
| ALWEBB72 | | ... | 06-06-2011 @ 18:49 |
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | thats a great session and the weights moved forward. and 290 with no problems then reps after. | ||
| ursus | | ... | 06-06-2011 @ 19:41 |
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | Bodybuilding ? Crazy ass strong bodybuilder tho  | ||
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