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Operation Physical Jackhammer!

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Sean_ClarkeIcon...12-01-2012 @ 21:26 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq		12/01/12

Jerk from blocks(in front of neck):
Bar x lots
60kg x lots
100kg x 3
120kg x 3
130kg x 1
140kg x 1
145kg x 1 = PB
147.5kg x 1 Fail. It was there on the lockout but my left leg buckled. Too much fannying around with weight selection.

Incline bench:
Bar x lots
60kg x lots
100kg x 3
110kg x 3
110kg x 3
110kg x 3

Dumbbell shoulder press:
30kg x 5
37.5kg x 3
42.5kg x 3
42.5kg x 3
42.5kg x 3

A so so session. Need to get my pressing up big time.

End.
MrSmallIcon...12-01-2012 @ 21:27 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		take more vids!
Sean_ClarkeIcon...12-01-2012 @ 21:28 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq
MrSmall said:take more vids!


I don't fancy getting iPhone covered in chalk.
Sean_ClarkeIcon...13-01-2012 @ 21:28 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq		13/01/12

14inch Deadlift:
Bar x lots
70kg x lots
120kg x lots
170kg x 1
220kg x 1
270kg x 1
300kg x 1
300kg x 1
300kg x 1

Axle deadlifts(for grip):
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 1

All with a 10 second hold on the last one.

20minutes of sledgehammer tyre work to blow the lungs. Conditioning is coming along very nicely.

End.
Sean_ClarkeIcon...15-01-2012 @ 17:44 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq		15/01/12

45 minutes high intensity interval skipping. 60 seconds skipping, 60 seconds rest.

CONDITIONING!!!!!!!!!!!

End.
Sean_ClarkeIcon...16-01-2012 @ 21:33 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq		Squats:
Bar x lots
60kg x lots
100kg x lots
140kg x 3
180kg x 2
200kg x 3
202.5kg x 3
205kg x 3

Too easy. Should have gone heavier really. Seem to be over the mental block I had with my back.

Jerk dips(high velocity):
70kg x lots
100kg x lots
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3

These felt heavy tonight.

Plyometric box jump circuit:
1 x 30cm box
1 x 40cm box
1 x 45 cm box
1 x 50cm box

The aim was to start with the small box and go through in ascending order, performing a counter movement jump immediately upon landing. I tried to avoid tucking my legs and focus on moving my centre of mass as oppose just flexing my hips and knees.

I ran through the circuit 5 times for 5 sets.

End.
Sean_ClarkeIcon...17-01-2012 @ 21:29 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq		17.01.12

Incline bench:
Bar x lots
60kg x lots
80kg x 5
100kg x 1
110kg x 3
112.5kg x 3
115kg x 3

Dumbbell shoulder press:
20kg x 10
20kg x 10
30kg x 3
42.5kg x 3
42.5kg x 3
42.5kg x 3

Log bench:
Log x 8
90kg x 5
110kg x 3
110kg x 3 + chains
120kg x 3 + chains
125kg x 3 + chains
130kg x 3 + chains
130kg x 3 + chains

Close grip bench:
60kg x 8
80kg x 5 + chains
100kg x 5 + chains
100kg x 5 + chains
100kg x 5 + chains

Tricep push downs:
10 x 45kg x 5 sets

End.
Sean_ClarkeIcon...19-01-2012 @ 21:32 
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I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq
Post Edited: 19.01.2012 @ 21:34 PM by Sean_Clarke
19.01.12

Push press:
Bar x lots
60kg x lots
90kg x 3
110kg x 3
120kg x 3
130kg x 2
130kg x 2
137.5kg fail
130kg x 2

Not done a push press in 6 months. Thought I'd have more there

Log press:
Log x lots
90kg x 3
100kg x 3
105kg x 3
105kg x 3
105kg x 3
115kg x 1
105kg x 3

Did some tricep work to finish off. I hate pressing days. I never feel comfortable with it and always dissapointed with the results. f**k sake.
Sean_ClarkeIcon...20-01-2012 @ 21:32 
Avatar
I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq
Post Edited: 22.01.2012 @ 18:38 PM by Sean_Clarke
20.01.12

14inch Deadlift:
Bar x lots
70kg x lots
120kg x 5
170kg x 5
220kg x 2
250kg x 5
250kg x 5
250kg x 5
250kg x 5
250kg x 5

Axel Deadlift holds:
70kg
100kg
120kg
120kg
120kg
120kg

All held for maximum time.

Sledgehammer conditioning to end.

Doesn't seem a lot on paper but f**k me it was hard.
josh_ainsIcon...22-01-2012 @ 22:41 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq		very good split of training.
Sean_ClarkeIcon...22-01-2012 @ 23:21 
Avatar
I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq
josh_ains said:very good split of training.


Cheers mate. It seems to work.
RiainIcon...22-01-2012 @ 23:23 
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cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq		Strong as f**k sir!
Sean_ClarkeIcon...22-01-2012 @ 23:27 
Avatar
I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq
Riain said:Strong as f**k sir!


Thanks pal. f**k them 14inch deadlifts.
Sean_ClarkeIcon...23-01-2012 @ 22:07 
Avatar
I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq		23.01.12

Squats:
Bar x lots
60kg x lots
100kg x 5
140kg x 2
160kg x 1
180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5

Back was still f**ked from Fridays deadlifts so binned the plan off and did some snatches.

40kg x 3
50kg x 3
60kg x 1

Finished with some single leg and split squats. Will be back tomorrow to smash it.
Sean_ClarkeIcon...24-01-2012 @ 21:31 
Avatar
I don't have to justify myself to you.
Member 2050, 556 posts
SQ 221, BP 191, DL 300
712.0 kgs @ 100kgs UnEq
Post Edited: 25.01.2012 @ 09:37 AM by Sean_Clarke
24.01.12

Bench:
Bar x lots
60kg x lots
80kg x 5
100kg x 3
122.5kg x 5
122.5kg x 5

Incline bench:
105kg x 5
105kg x 5
105kg x 5

These were still too light. I need to get my arse into gear and push myself.

Dumbbell shoulder press:
35kg x 5
37.5kg x 5
40kg x 5
40kg x 5
40kg x 5

Log Bench:
Log x lots
90kg x 5
112.5kg x 5
112.5kg x 5 + chains
112.5kg x 5 + chains
112.5kg x 5 + chains
112.5kg x 5 + chains

Not sure how much the chains added, felt like a lot at the top.

Did some heavy skull crushers and push downs to finish. I will be looking to greatly improve my pressing in the coming months.

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