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| mrbeige |  | ... | 19-12-2011 @ 16:08 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | slimsim said: Can you adapt it for different sticking points do you know? My main problem is breaking from the floor. If I can do that then I'll definitely finish the lift. But I don't fancy doing a full routine from a deficit. It actually focusses on improving speed off the floor, so may suit you well....clicky | ||
| slimsim | | ... | 20-12-2011 @ 15:08 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | mrbeige said: It actually focusses on improving speed off the floor, so may suit you well....clicky Cheers for that  I'm actually wondering though if I need to include the speed deadlift work though since I'm still doing plenty of cleans and snatches  It'd take me forever to do what I'm doing then include the speed work as well19/12/11 Power Clean & Power Jerk 50 x5 - followed up an "aargggh, my f**king ankle's just gone"!!! Hobbled around for the next 10-mins before it loosened off a bit. It's still bothering me today though  It's not my achilles although it's like a tendon on the outside of my lower shin which kicks in when I got right up on my tiptoes.50 x5 - tentatively 70 x5 + set of 3 80 x3 90 x3 100 3x3 - some of these power jerks were well s**tty and certainly wouldn't pass in a WL comp.......but that doesn't matter any more!!  Deficit deadlifts - from 3"....errr ,forgot to take my WL shoes off as well so I'm calling it a 4" deficit 100 x6 140 x4 170 x3 190 3s 2r - fairly easy so quite pleased with them strict press 50 x5 60 x5 70 5x5 - knackered by the last set. I actually thought they'd feel a lot easier than they did, but maybe it was because my power jerks included half a press!!!  | ||
| mrbeige | | ... | 20-12-2011 @ 16:26 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | slimsim said: Cheers for that I'm actually wondering though if I need to include the speed deadlift work though since I'm still doing plenty of cleans and snatches It'd take me forever to do what I'm doing then include the speed work aswellAh right. I alternate speed or deficits with heavy each week, with the speed lifts being about 75% of 1RM. Maybe that would be easier to fit into your routine, wouldn't it? | ||
| mrbeige | | ... | 20-12-2011 @ 16:28 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Oh, and nice session bud! | ||
| slimsim | | ... | 21-12-2011 @ 21:17 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 21.12.2011 @ 21:20 PM by slimsim mrbeige said: Ah right. I alternate speed or deficits with heavy each week, with the speed lifts being about 75% of 1RM. Maybe that would be easier to fit into your routine, wouldn't it? You know, looking at the routine again there's only weeks 1-2 when there are a lot of sets of speed work so I might just keep it as it is. I'm sure I can get away with just keeping up with the assistance work that I'm doing now. Thanks for the input mate, it's much appreciated. I've never had to even think about programming a routine myself. First week in Jan - away we go!!! Tonight was a funny* (*read: s**t) old session - more of a mess around rather than a proper session....it is Christmas though after all. Bench Press 60 x8 72.5 x4 80 x4 92.5 x2 105 x1 117.5x1 125 - F 100 x 5+6+6 - used a faster negative and a bit more bounce on the last 2 sets. No paused reps here! I tried the 125 on the basis that I might have increased my bench press by increasing my lat strength and overhead strength recently. It was a really epic fail! Turkish Get-ups 20kg bar - 4x each arm - more awkward than difficult although I did feel that it tested the stability of my shoulder joint a bit Overhead Tricep Press 20kg d/bell x8 30kg d/bell x6+6+5 Tricep Pressdown Full Stack - 139kg supposedly (like bo***cks it is) 8+8+(8+10kg) | ||
| slimsim | | ... | 27-12-2011 @ 22:45 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | 26/12/2011 needed to get out the house and dust off the cobwebs. There's only so many Peppa Pig jigsaws you can do in a 36hr period without going mental! Snatch 40 x5 40 x5 60 x3 70 x3 80 x3 90 2x2 Back Squat 110 x5 140 x5 160 3x5r - note to self: Doing plenty of deads and front squats will not make my squats feel particularly easy, plus you'll end up with serious DOMS by not doing them as well!! Overhead Press 50 x5 70 x5 82.5 x2+2push press + 2+1push press - bloody strained calf "popped" when trying to do the last PP so I didn't manage to lock it out. These felt s**t today, especially considering I did 80kg for 4x4 about 3 weeks ago. D/bell Row 65lbs x7 each arm 90lbs x7 each arm 110lbs 3x7r each arm Then I stupidly decided that now would be a good time to get my name on the concept 2 rowing chart......yeah, bravo for that idea Simon!! 500m - 1:28.9 Absolutely dead! Felt sick, legs were shaking and gave myself a banging headache for the next hour, however, reckon I can get a second off it if done fresh. I'll break the top 10 come hell or high water next time. | ||
| slimsim | | ... | 28-12-2011 @ 22:18 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | major DOMS today in the hammies so wasn't sure how training would go. I was pleasantly surprised......for a change! C&J 40 x5 40 x5 60 x5 75 x3 90 x2 100 x2 105 x2 - was going to do a second set with this but my calf was playing up so thought I'd leave it before I start missing lifts and piss myself off! Front Squats decided to push myself a bit harder than when I failed the 5th rep with 140 just over a week ago. Pretty pleased with these 100 x3 120 x3 145 3x5r Deadlift - from about 18". I even put a biro mark on my knee joint where I was lifting from but I can't find the bloody tape measure!!! 100 x8 160 x4 200 6x3r - I hardly feel like I'm moving on these being such a short arse and I don't tend to have any problems locking out on the deadlift (my issue is getting the bar off the floor) so I'm not sure how much benefit these are too me? Incline D/bell Press 30 3x12r | ||
| slimsim | | ... | 28-12-2011 @ 22:51 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | 2nd set of Front Squats http://youtu.be/HD24WLb91Tg?t=14s | ||
| slimsim | | ... | 31-12-2011 @ 14:28 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | 31/12/2011 C&J 60 x3 60 x3 70 x3 80 x3 90 x3 100 x3 110 2 + 1+1F + 2 - some f**king c**t....and he was a c**t....walked about 4in away from the bar on my second set. After I'd missed my lift I tried to explain why it was dangerous to stand so close to the bar when someone's doing C&J's only for him to say "I was a foot away from you and I know how dangerous it is, I've passed out doing clean and presses before"......what a f**king dickhead. I'm angry just typing this  Back Squat 60 x8 100 x6 140 x4 160 2 x10r - really pleased with these as the sets of 5 on Monday were hard. Technically the 2nd set was better than the first. Skinny log clean & press 46 x6 66 x6 76 5x3r - mainly focusing on doing a one motion lift. I don't know how these differ from doing them on a "proper" log . close grip chins BW 3x8r Dumbbell snatches 20 x3 each arm 36 x3 each arm 46 x3 each arm - had to press out every one of these so they were more like muscle snatches than anything Pleased with this session, there was a fair old volume involved and I still feel pretty smashed 2hrs after I've finished. At least I can rest up for a few days now | ||
| slimsim | | ... | 03-01-2012 @ 23:51 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Snatch 40 x4 40 x4 50 x2 60 x2 70 x2 80 4x2r - shoulders felt really tight to start with so decided to stay light on these tonight Speed deadlifts 152.5kg (65% 1RM) 6 x2r http://youtu.be/hLs4XbQQfws - don't know whether these are fast enough to really class them as "speed" deadlifts Front Squats 120 3x10r - last reps on these were bloody hard. More keeping the bar on my shoulders rather than on my legs http://youtu.be/dnqkS_vOOtc Standing Dumbbell Press 20kg 3x8r Stayed nice and light today so don't feel too beaten up....for a change! | ||
| milsy | | ... | 04-01-2012 @ 22:01 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | the speed deads were stupidly fast lockout was even faster than off floor | ||
| mrbeige | | ... | 04-01-2012 @ 22:14 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Some nice lifting going on in here since my last visit. Seriously quick deadlifting. I'm sedentary in comparison to that on my speed lifts. I think I'd do more front squatting myself if I didn't have to clean the weight first. My wrist flexibility is always an issue. Is it more comfortable setting off a rack? | ||
| slimsim | | ... | 04-01-2012 @ 23:53 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | milsy said:the speed deads were stupidly fast lockout was even faster than off floor mrbeige said:Some nice lifting going on in here since my last visit. Seriously quick deadlifting. I'm sedentary in comparison to that on my speed lifts. cheers fellas, the only time I've really done any "speed" work is when I snatch and clean so I had no idea if these were fast enough. mrbeige said:I think I'd do more front squatting myself if I didn't have to clean the weight first. My wrist flexibility is always an issue. Is it more comfortable setting off a rack? It's miles easier to keep your back tight and the bar in a comfortable racked position when taking the bar out of a rack. I'd hate to have to clean before doing front squats. My thought processes for the 2 lifts are completely different. I reckon you could add 10-15kg on your front squat in just a few sessions by being able to concentrate on just squatting. Do you let the bar just rest across your shoulders and only use your fingertips to balance the weight? Most people I see who struggle with their wrist flexibility are just gripping the bar to tightly. | ||
| slimsim | | OWNED!! | 07-01-2012 @ 21:29 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Went for my first training session at Junction Gym today and basically feel like a little lad. What Gra-Bul and some of the other guys train really opened my eyes to just how weak I am, especially when lifting something other than an oly bar. Log - clean & press (35kg log) 35 2x4r 55 x3 75 2x2 85 3x1r 90 2x1r 100 F,F,F (cleaned ok, press was nowhere near) 80 c+3press x2 90 x1 100 xF - hoped the tips Gra-Bul gave me for the jerks and the lighter reps would have helped me nail this but it was a big Family Fortunes - Nerr Nerrrrr Yoke 130 x20m 170 x20m 200 x20m 230 x20m x2 - had 1 drop on each of these. Mainly cos the weight was swinging all over the place. The weight itself didn't feel too bad. Stones 78kg x5reps to 48in - no tacky but these didn't feel too bad, so thought I'd move up in weight 110 - only loaded about 6/16! I did manage 3 in a row at the end. Still a major fail from what I've seen from a lot of threads about 1st stone attempts! 120 - F - could not even lap it. I just couldn't even balance the damn thing to properly get it off the floor more than a couple of inches big thanks to Gra-Bul. Some of the tips her gave me were invaluable and would have taken months possibly years to figure out yourself | ||
| slimsim | | Week 1 Coan/Philippi deadlift - operation pull 1/4 tonne | 09-01-2012 @ 22:29 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | cleans 40 x5 60 x5 80 x3 95 x2 110 x2 120 2x2 - these felt awful. Sore in my lats and legs didn't exactly feel sharp Deadlifts - heavy 120 x3 160 x3 187.5x2 - easy! Err, it is week 1 though. Deadlifts - speed 150 8x3r - didn't feel as quick as the speed pulls last week, but I hadn't done the heavy work then either so think they were ok Bench Press 70 x8 90 x5 102.5 5x5 - felt a bit heavier than I expected, which isn't particularly good Rack Press - probably about a 6' lockout 60 x6 110 x5 130 x2 - epic fail - I thought based on my 120kg 1rm bench that I'd be able to do 130 for about 5. 115 x4+1F - I'm blaming the previous set for this failure on the last rep, but still need to re-evaluate what I'm going to do over the coming weeks | ||
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