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JohnC's Strength Log

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LukeC		...	12-08-2011 @ 22:40
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Training while on holiday. You mentalist
John_C		...	15-08-2011 @ 23:52
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Took me till my fourth day though. Got another in yesterday. Sunday 14th August 09:15 -- AM Session Oly squat Bar approx. 10kg and racked on dipping bars 30kg x 3 x 2 60kg x 3 80kg x 3 90kg x 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 136kg x 1 120kg x 10 PB All comfortable and got more reps on 120kg than I had expected. This will be an easy PB to break when I get back home too. Bench Approx. 10kg bar on unsafe rack 30kg x 6 50kg x 6 60kg x 6 66kg x 10 No spotters, no humans anywhere for many rooms in a row and a very unsafe rack meant I bottled it and took very easy weights. Should still go some way towards maintaining strength though.
John_C		...	16-08-2011 @ 22:36
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Last session in the make-shift gym in the Lisbon greenhouse. Tuesday 16th August 18:15 -- PM Session Oly squat 30kg x 5 x 2 50kg x 3 70kg x 3 90kg x 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 136kg x 1 140kg x 1 120kg x 2 126kg x 2 128kg x 2 130kg x 2 I was seriously overheating by the end of this. Decent enough to maintain strength. Bench, medium grip 30kg x 5 50kg x 3 60kg x 3 70kg x 3 Overheating. Going to hit training harder than ever when I get back to England.
John_C		...	18-08-2011 @ 20:33
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Post Edited: 18.08.2011 @ 20:34 PM by John_C Back in England... Thursday 18th August 16:00 -- PM Session Oly squat 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 130kg x 1 140kg x 1 150kg x 1 155kg x 1 135kg x 2 140kg x 2 137.5kg x 2 Happy with this for a return to proper lifting and a couple of days of travelling. Both tops sets were grinds. Bench, medium grip Last rep of set paused 20kg x 5 40kg x 3 60kg x 3 x 2 70kg x 2 80kg x 1 90kg x 1 95kg x 1 100kg x 1 PB 102.5kg x f Touch and go 85kg x 3 90kg x 3 92.5kg x 2 Cool, this was a very easy paused bench PB. I should have got 102.5kg but my endurance today was lacking and I felt a bit shot after my first PB. I'll get this very soon I'm sure.
John_C		...	19-08-2011 @ 14:54
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Friday 19th August 08:00 -- AM Session Squat 20kg x 5 x 3 40kg x 5 60kg x 5 80kg x 3 belt on 100kg x 2 120kg x 1 135kg x 5 150kg x 3 165kg x f Power just not there today after my holiday. Legs were sore too, which I'm just not used to now. Bit deconditioned but it should all come back very quickly. 13" Deadlift, hook grip 60kg x 3 80kg x 1 100kg x 1 120kg x 1 140kg x 1 160kg x 1 180kg x 1 190kg x 1 PB Token PB, quite easy. 13" Deadlift, mixed grip 160kg x 3 170kg x 3 PB Another token PB, also easy. Will drive this up. Push press 20kg x 5 40kg x 3 50kg x 3 Worst this has ever felt but I was shot at this point: feel so out of shape its untrue.
John_C		...	20-08-2011 @ 17:49
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Saturday 20th August 10:00 -- AM Session Front squat 40kg x 5 x 3 60kg x 3 x 2 80kg x 2 90kg x 1 100kg x 1 x 5 90kg x 3 Poor, couldn't get the bar to sit right using straps, will switch to regular clean grip if I can't eventually get it. Bench, pinky on ring 20kg x 5 x 2 40kg x 3 60kg x 3 70kg x 3 80kg x 2 90kg x 1 97.5kg x 1 100kg x 1 85kg x 2 90kg x 2 92.5kg x 2 95kg x 2 PB 97.5kg x 1 Felt pretty solid today, especially the doubles. Machine row Pin 8 x 5 Pin 9 x 5 Pin 10 x 5 PB Rear delts on cable 16kg x 12 18kg x 12 x 2
John_C		...	21-08-2011 @ 15:50
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Sunday 21st August 09:30 -- AM Session SSB squat 25kg x 5 x 2 45kg x 3 x 2 65kg x 3 85kg x 3 105kg x 2 belt on 125kg x 2 135kg x 1 145kg x 1 PB 152.5kg x 1 PB 132.5kg x 2 x 3 Skin under the high bar position is in bits again so had to improvise. This is the first time I've done these for a year so the PBs were fairly token but I'm still happy with that for a return to the movement. It certainly felt posterior chain dominant. Short session, practically a day off. Done.
John_C		...	23-08-2011 @ 12:37
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Monday 22nd August 08:00 -- AM Session Squat 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 80kg x 3 belt on 100kg x 2 120kg x 5 135kg x 5 150kg x 3 Squat just not back to its best yet and the top set was tough -- another rep was not there. Deadlift, hook grip 60kg x 3 80kg x 3 100kg x 1 120kg x 1 140kg x 1 160kg x 1 175kg x 1 185kg x 1 PB Would have been easier on a bar with decent knurl so I expect the next PB on this to be comfortable even though this was quite tough. Push press 20kg x 5 x 2 40kg x 3 x 2 50kg x 3 x 2 Felt awful again. I need to start doing some heavier overhead sessions and getting it back in gear.
John_C		...	23-08-2011 @ 12:42
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Tuesday 23rd August 08:00 -- AM Session Oly squat 20kg x 5 x 4 40kg x 3 x 2 60kg x 3 x 2 80kg x 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 140kg x 1 145kg x 1 125kg x 2 132.5kg x 2 140kg x 2 This was OK but as with my regular squat not back to its best yet. Bench, medium grip 20kg x 8 40kg x 3 x 2 60kg x 3 x 2 70kg x 3 80kg x 2 90kg x 1 97.5kg x 1 102.5kg x 1 90kg x 2 95kg x 2 100kg x 2 PB My bench, however, is fine. This was solid. http://youtu.be/ZNzy3Q7RGxg Machine row ~3 sec hold at top Pin 7 x 5 Pin 8 x 5 x 2 No hold Pin 6 x 12
John_C		...	24-08-2011 @ 12:48
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Wednesday 24th August 08:00 -- AM Session Squat 20kg x 5 x 4 40kg x 5 x 2 60kg x 5 80kg x 3 belt on 100kg x 3 125kg x 3 140kg x 3 155kg x 3 Much better. Equal to PB tough but solid. SLDL 60kg x 3 100kg x 3 x 2 120kg x 1 140kg x 1 160kg x 1 162.5kg x 3 These are tough. Strict press 20kg x 5 30kg x 3 40kg x 3 50kg x 3 57.5kg x 2 PB A rare-as-gold-dust strict press PB, cool.
BigMacca		...	24-08-2011 @ 13:18
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5 682.5 kgs @ 82.5kgs UnEq	Some good stuff in recent weeks John! Be careful though as equal PB's have been known to cause AIDS!
John_C		...	25-08-2011 @ 00:11
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Thanks Macca I'll be careful and keep the "equal PBs" to an absolute minimum, I assure you
John_C		...	25-08-2011 @ 19:11
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Thursday 25th August 14:30 -- PM Session Oly squat 20kg x 5 x 3 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 1 130kg x 1 140kg x 1 150kg x 1 155kg x 1 Loads of power out of the hole today, the sticking point was the last third. 160kg will be there for a PB very soon I think. Bench, pinky on ring 20kg x 5 x 2 40kg x 5 x 2 60kg x 3 x 2 70kg x 3 80kg x 2 90kg x 1 97.5kg x 1 100kg x 1 102.5kg x 1 87.5kg x 3 90kg x 3 92.5kg x 2 Good. Machine row ~3 second hold at top Pin 7 x 8 x 3
John_C		...	29-08-2011 @ 19:15
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Unwanted off days I've been at the Edinburgh Fringe and didn't get back to Leeds in time today before the gym shut at 5pm due to the bank holiday. Itching to get back in the gym.
John_C		...	30-08-2011 @ 21:05
Member 2213, 300 posts SQ 235, BP 130, DL 215 580.0 kgs @ 75kgs Eq	Tuesday 30th August 16:45 -- PM Session Oly squat 20kg x 5 x 2 40kg x 3 x 2 60kg x 3 80kg x 3 100kg x 2 120kg x 2 135kg x 1 145kg x 1 152.5kg x 1 132.5kg x 2 137.5kg x 2 145kg x 1 Good but not great today. Bench, medium grip 20kg x 5 40kg x 3 x 2 60kg x 3 70kg x 3 80kg x 2 90kg x 1 95kg x 1 100kg x 1 105kg x 1 85kg x 3 90kg x 3 95kg x 3 PB Strong today and the PB was quite easy. http://youtu.be/BipRwDCqTps Machine row ~3 sec hold at top Pin 6 x 8 Pin 7 x 8 Pin 8 x 8 Good.

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