JohnC's Strength Log
| John_C |  | ... | 05-07-2011 @ 17:42 |
 Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | 162.5kg belt only squat at 74.0kg http://youtu.be/pe3BM-I8HKY | ||
| John_C | | ... | 05-07-2011 @ 23:39 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Monday 4th July 09:30 -- AM Session Oly squat 20kg x 8 x 3 45kg x 5 x 2 65kg x 5 65kg x 3 85kg x 3 105kg x 2 115kg x 1 125kg x 1 135kg x 1 137.5kg x 1 110kg x 3 117.5kg x 3 120kg x 3 My recovery ability has clearly sky-rocketed with my recent training routine. I could barely walk the day after a meet before; granted, those were equipped meets. Still, I think I can start pushing things even harder soon. Bench 20kg x 5 x 3 40kg x 3 x 2 50kg x 3 60kg x 3 x 3 All explosive. | ||
| John_C | | ... | 05-07-2011 @ 23:43 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Tuesday 5th July 07:45 -- AM Session Oly squat 20kg x 10 x 3 45kg x 3 x 2 65kg x 3 65kg x 1 85kg x 1 95kg x 1 105kg x 1 115kg x 1 125kg x 1 135kg x 1 140kg x 1 120kg x 2 130kg x 2 132.5kg x 2 Very happy with the speed of the doubles, they were very explosive. Push press 35kg x 3 x 2 45kg x 3 x 2 Machine row Pin 6 x 8 Pin 7 x 10 x 3 Pin 6 x 10 Lower back feeling the meet day DOMs today so I did a seated machine row. | ||
| John_C | | ... | 06-07-2011 @ 15:47 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Wednesday 6th July 07:45 -- AM Session Squat 20kg x 5 x 2 45kg x 5 x 2 65kg x 3 85kg x 3 105kg x 1 belt on 112.5kg x 3 127.5kg x 3 142.5kg x 3 Good. Bench, medium grip Touch and go 20kg x 5 x 2 40kg x 5 x 2 60kg x 3 x 2 70kg x 2 80kg x 1 87.5kg x 1 92.5kg x 1 95kg x 1 97.5kg x 1 80kg x 3 82.5kg x 3 Good bench session, happy with the negative; speed without loss of control. alternated with: Deadlift Hook grip 60kg x 3 80kg x 3 100kg x 1 120kg x 1 140kg x 1 x 4 Testing the waters with this, felt fine. I'm going to increase my deadlift frequency to three times a week and want to have the hook grip option for one of my sessions if I can. | ||
| John_C | | ... | 07-07-2011 @ 10:12 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Thursday 7th July 07:45 -- AM Session Oly squat 20kg x 5 x 3 40kg x 3 x 3 60kg x 3 x 2 80kg x 3 100kg x 3 120kg x 1 130kg x 1 140kg x 1 127.5kg x 5 PB Strong today, the last set was easy. I feel lazy now after seeing how easy it was on video -- lots more to come... Push press 35kg x 3 x 3 45kg x 3 55kg x 1 x 2 62.5kg x 1 70kg x 1 77.5kg x 1 PB Not bad! Pendlay row 60kg x 8 70kg x 8 Hmm... more work on these next time. | ||
| John_C | | ... | 07-07-2011 @ 11:44 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | 190-200-207.5F belt only deadlift at 74.0kg http://youtu.be/jUATQFUIks8 | ||
| John_C | | ... | 09-07-2011 @ 16:38 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Friday 8th July 07:45 -- AM Session Squat 20kg x 5 x 3 40kg x 5 x 2 60kg x 3 x 2 80kg x 3 100kg x 1 belt on 120kg x 5 135kg x 3 150kg x 1 155kg x 1 120kg x 2 125kg x 2 130kg x 2 122.5kg x 3 127.5kg x 3 132.5kg x 3 120kg x 3 127.5kg x 3 135kg x 3 Great squat session. 155kg was pretty easy and followed it with nine solid sets. I couldn't feel much of anything by the end of it. | ||
| John_C | | ... | 09-07-2011 @ 18:17 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | 150kg and 155kg squats from Friday 8th July http://youtu.be/sn836fKTy5E | ||
| John_C | | ... | 10-07-2011 @ 13:00 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Sunday 10th July 11:00 -- AM Session Front squat 20kg x 5 x 3 40kg x 3 x 2 60kg x 3 80kg x 1 90kg x 1 100kg x 1 105kg x 1 110kg x 1 115kg x 1 PB 120kg x 1 PB 122.5kg x f 90kg x 3 95kg x 3 10kg PB and easy. Upper back just fatigued on 122.5kg and dropped the bar forward in the hole, else that would have probably been easy too. Pendlay row 60kg x 5 70kg x 5 75kg x 5 75kg x 8 PB Light session overall... hitting it hard tomorrow. | ||
| John_C | | ... | 11-07-2011 @ 11:01 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Monday 11th July 08:00 -- AM Session Squat 20kg x 5 x 5 40kg x 5 60kg x 5 80kg x 3 100kg x 1 belt on 107.5kg x 5 122.5kg x 5 137.5kg x 5 PB 120kg x 2 125kg x 2 130kg x 2 Strong, easy! Bench, pinky on ring 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 70kg x 2 80kg x 1 85kg x 1 90kg x 1 95kg x 1 85kg x 2 87.5kg x 2 85kg x 3 First time I've used this grip in a long time and it felt good. Deadlift 80kg x 2 100kg x 1 120kg x 1 140kg x 1 150kg x 1 160kg x 1 140kg x 1 Upper back was over-rounded today; need to work on correcting that back to normal. 160kg was very fast for 80%. | ||
| John_C | | ... | 12-07-2011 @ 09:44 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Post Edited: 12.07.2011 @ 09:45 AM by John_C Tuesday 12th July 07:45 -- AM SessionOly squat 20kg x 5 x 4 40kg x 5 60kg x 3 80kg x 3 90kg x 1 100kg x 1 110kg x 1 120kg x 1 130kg x 1 140kg x 1 145kg x 1 150kg x 1 PB 135kg x 3 PB Excellent! 2xBW oly squat and it wasn't a grind. More soon. The triple was also easy, I should have gone for five. Maybe that's what I'll do next time. Machine row Pin 6 x 8 Pin 7 x 8 Pin 8 x 8 x 2 Push press 20kg x 5 x 2 30kg x 3 40kg x 3 50kg x 3 Light assistance today. | ||
| John_C | | ... | 12-07-2011 @ 23:00 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Tuesday 12th July 19:00 -- PM Session Oly squat 20kg x 5 x 4 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 130kg x 1 140kg x 1 142.5kg x 1 125kg x 3 x 7 PB Great second oly squat session of the day to get some more volume in. | ||
| John_C | | ... | 13-07-2011 @ 17:03 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Wednesday 13th July 13:00 -- PM Session Squat 20kg x 5 x 5 40kg x 3 x 2 60kg x 3 x 2 80kg x 3 100kg x 3 belt on 115kg x 3 130kg x 3 145kg x 3 PB Another easy PB. Bench, medium grip with Fat Gripz 20kg x 5 x 2 40kg x 5 x 2 60kg x 3 70kg x 2 80kg x 1 85kg x 1 90kg x 1 95kg x 1 100kg x 1 PB Fat Gripz off 82.5kg x 2 87.5kg x 2 90kg x 2 Boom. Fat Gripz were tough but I still hit a nice daily max. alternated with: SLDL 60kg x 3 80kg x 3 100kg x 2 120kg x 1 140kg x 1 160kg x 5 Felt strong with good technique. | ||
| John_C | | ... | 15-07-2011 @ 23:00 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Post Edited: 15.07.2011 @ 23:00 PM by John_C Thursday 14th July 07:30 -- AM SessionBox squat with safety squat bar 25kg x 5 x 2 45kg x 3 65kg x 3 85kg x 2 belt on 105kg x 1 115kg x 1 125kg x 1 135kg x 1 145kg x 1 150kg x 1 155kg x 1 160kg x 1 PB Had to keep the session short as I was travelling to York for my graduation afterwards. Switched to the safety squat bar as the skin on my neck needs a bit of time to recover -- it's all cut up from the high frequency high bar squatting. | ||
| John_C | | ... | 16-07-2011 @ 15:20 |
Member 2213, 300 posts SQ 235, BP 130, DL 215580.0 kgs @ 75kgs Eq | Saturday 16th July 12:30 -- PM Session Squat 20kg x 5 x 3 40kg x 3 x 2 60kg x 3 x 2 80kg x 3 100kg x 1 belt on 122.5kg x 5 137.5kg x 3 152.5kg x 1 157.5kg x 1 140kg x 2 x 3 Good. Bench, pinky on ring 20kg x 5 x 2 40kg x 5 x 2 60kg x 3 x 2 70kg x 2 80kg x 1 90kg x 1 95kg x 1 100kg x 1 85kg x 2 92.5kg x 2 87.5kg x 2 80kg x 3 85kg x 3 90kg x 3 Really good bench session, good daily max and some good volume. 16" deadlift (rack) 60kg x 5 100kg x 1 x 3 120kg x 1 140kg x 1 160kg x 1 180kg x 1 200kg x 1 Solid. | ||
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