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It's better to die like a tiger, than live like a pussy- VaughnOLifter Log
| Skip |  | ... | 31-01-2012 @ 13:15 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | VaughanOLifter said:Lat raise Matrix  EVIL! | ||
| Nic | | ... | 01-02-2012 @ 12:14 |
Member 905, 239 posts | Heard yesterday that there will be an open at Crystal Palace in March. Might be able to email you an entry form if you like. Places are limited and not sure if its 1st come 1st serve. | ||
| VaughanOLifter | | ... | 02-02-2012 @ 18:48 |
Member 3291, 57 posts | Hi Nic, I was up at Woking last night is the comp on the 31st of March, with the U23 british on the 14th of April? Could you send me the application form to me? I will try and get it filled out asap incase there are limited spaces. Thanks mate. Good to get back up to Woking to train. . Thanks to Koing for coming down and pushing me to the point of breaking (and the coaching advice). 01/02/2012 - Took me ages to get get to Woking, felt tired but okay. FS - 3x3 - 110kg - After being berated by Koing for dropping my elbows, worked hard on keeping form. Missed the last rep on the last set, moved on so i wasn't too tired. Sn - Bar, 40kg, 50kg, 60kg, 65kg 70kg, 75kg, 80kg(x,1) and 85kg (x,x). Felt really sharp, bar and all the weights felt very light, up until i hit 75kg. Sitting in too on my heals which I was happy about. Heaviest i've Sn since i injured my shoulder. Missed 80kg once in front but got it fine on the second attempt. Went for 85kg twice, missed the first in front and the second behind. Happy with lifting heavy again. shoulder was fine. C&J - Bar, 60kg*2, 70kg*2, 90kg*1, 100kg (x,1) and 107.5kg (x,x). Haven't jerked in a while so needed some helped. Worked on keeping my back leg bent. Also dipping upright and not leaning forward. 60kg was quick, missed the 100 due to not sitting in. Smashed it on the second attempt. First 107.5 I didn't finish the pull, was on my toes so lost it in front. Second attempt was much better, pulled nice and high, caught it but couldn't stand up. Will get the videos so i can post them up at some point. Sn Balance - 30kg, 35kg, 37.5kg (4x3) - Shoulder held out, dropped under really quick in the catch. Sn DL (straps) - 60kg*3, 80kg*3, 100kg 3*3 - I was slow off the floor Snatching so working on pulling faster, really trying to concentrate on keeping my chest up. Had Koing screaming at me to keep form. Will add these to my Monday sessions. Leg raises - 4x5 - RIDICULOUSLY hard! Embarrassing! Felt so beat up afterwards. Even though the weights weren't PB's etc they were still the heaviest i've lifted for a while and my shoulder held out so happy days. Bring on more heavy lifting. good session. | ||
| Nic | | ... | 03-02-2012 @ 09:28 |
Member 905, 239 posts | PM sent | ||
| VaughanOLifter | | ... | 05-02-2012 @ 10:34 |
Member 3291, 57 posts | 03/02/2012 Bench Press (speed) - 8x3 - 65kg + red bands - First few sets were tough as i wasn't completely warmed up but felt fine afterwards. Board press - 5x8 - 80kg - used a foam roller as they have taken the board away. Even supersetted It was ok. Super setted with red band tricep extensions - 5x15 and tricep extensions - 5x14 - 27.5kg. Shoulder held up which is a good sign. Lat raise - 5x12 - 7.5kg - weight was too light on its own so added in ( don't know what it's called - load a barbell at one end and press it out with each arm) 5x12 - 80kg. Felt strong, will be doing this more to help my shoulder. Random bicep excercises - 4x12 each excercise  for the ladies of course! | ||
| VaughanOLifter | | ... | 06-02-2012 @ 20:18 |
Member 3291, 57 posts | 06/02/2012 - Snow made the roads pretty sketchy to drive to the gym. Walked down which took 40mins. Legs were already warmed up. Back Squat - 3x3 - 130kg - Warm up sets went well, practiced staying tight,the difference was ridiculous! Didn't struggle with any of the reps. Bring on 135 next week. Sn - 4x3 - 70kg - Tried something a little different today, Sn into two hang Sn. Have some videos. Trying hard to practice the catch. Weight felt light which is always a good feeling. Sn Pulls - 3x3 - 100kg - Koing has given me a few things to do to try and help keep my body more upright in the first pull. Have some videos too. Sn Balance - 4x4 - 40kg - Thinking about my shoulder so starting light then working up. Felt quick and my legs felt strong even after the squats. GHR - 4x16 - 10kg plate - Something i needed was stronger hamstrings. Single arm Shoulder Press - 4x14 - 7.5kg - Working on strengthing my shoulders more. I know there seems a lot of excercises in this session but they're all helping me make changes to my technique. Will drop some as soon as i get more proficient. | ||
| Skip | | ... | 07-02-2012 @ 10:50 |
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | VaughanOLifter said:03/02/2012 This session looked very much like a PL session! How comes you are doing speed banded bench and board press (triceps clearly, but not direct carry over to your sport?)Bench Press (speed) Board press Also good squatting with the 3x3! What are your plans this week, you never text me back! | ||
| VaughanOLifter | | ... | 07-02-2012 @ 18:18 |
Member 3291, 57 posts | Skip said: This session looked very much like a PL session! How comes you are doing speed banded bench and board press (triceps clearly, but not direct carry over to your sport?) Mainly because I want to work on my shoulder stability, with the increase in resistance blah blah....you know how the bands work  it works my shoulder a lot and has helped. Did the board press as i was training with powerlifters and there's only one flat bench haha. Triceps for pressing (and the lockout), Military press has helped my push press no end so stronger triceps are part and parcel of it. Hope that answers your question  | ||
| VaughanOLifter | | ... | 10-02-2012 @ 14:02 |
Member 3291, 57 posts | 08/02/2012 - Went to visit Skip and Howson at Loughborough uni. Had a long journey up there but felt pretty fresh. Looking forward to training at Base. FS - 3x3 - 115kg - All my warm up sets felt very light, which was promising for the work sets. All went fine, elbows dropped a lot...realised this as Skip was screaming at me to keep them up. Weak Thoracic I think. Will have to work on it. Sn - Bar, 40kgx2, 50kgx2, 60kgx2, 70kgx1, 80kgx1, 85kgx1...then i thought why not as i'm here i'll go for a pb. 92.5 - 1x (in front), 1x (in front), 1x (behind). I have some videos so will put those up. Close but no cigar with all three. CJ - Bar, 40kgx2, 50kgx2, 60kgx2, 70kgx2, 80kgx1, 90kgx1, 100kgx1, 110kg -1x,1x. I caught both but got beaten by both of them. Have videos of these too. A quality training session. Even though i missed the lifts, it's the heaviest attempts i've made. Pleased with the progress, even after my shoulder. | ||
| VaughanOLifter | | ... | 15-02-2012 @ 21:14 |
Member 3291, 57 posts | 13/02/2012 Back Squat - 3x3 - 135kg - Warm ups were solid. Sets were quality until the last set where I caught the bar on the rack stepping out (racks very wide) should have stopped but didn't. First two reps went well but didn't feel right, missed the last rep. Snatch + 2 hang snatch - 3x3 - 70kg - trying to sit on my heels more. Pulling myself under the bar too. Sn deadlift - 3x3 - 105kg - tough exercise, really trying to stay upright on the first pull. Lat raise SS - 3x12 - 42kg, 15kg, 10kg - killer! 14/02/2012 Military press - 3x3 - 65kg - shoulder was giving me a few problems, really felt it on the later reps. Fine after a days rest though. GHR - 4x20 - not much to say here, just get it done! Single arm DB press - 4x8 - 14kg - Full ROM which feels like its doing my shoulder some good. Bent over row - 3x14 - 60kg - back strength is a weakness for me. A little assistance excercise. Rope face pull - 4x10 - 45kg 15/02/2012 - recovery day Bike - 15mins Foam roller - ITB, calves, upper and lower back Sn grip shoulder press - 4x5 - 55kg - surprised how well I was lifting this. Although I tweaked my back picking up 2.5kg what a joke. Hot bath and the neurofen gel. Busy tomorrow and the gyms closed as they fit the new platforms on Friday so won't be training again until Saturday. FS followed by Sn, CJ and clean pulls!! | ||
| VaughanOLifter | | ... | 20-02-2012 @ 18:47 |
Member 3291, 57 posts | 19/02/2012 FS - 100kg - 3x3 Sn + 2 Hang Sn - 70kg - 4x3 Sn - 40kgx2, 50kgx2, 60kgx2, 70kgx2, 75kgx2, 80kgx1Fx1, 85kgx1, 92.5kgx1F (close but my left arm lost it, called it a day) 20/02/2012 BS Bar - 3x3 60kg - 3x3 80kg - 2x2 90kg - 1x2 100kg - 1x2 110kg - 1x2 - Light feeling really up for this! 120kg - 1 130kg - 1 - Felt like 1300kg when I unranked it, WTF? Squat went up well 140kg - 1x2 (failed 2nd rep), Felt really heavy so tried a second set but racked it and lowered the weight. 130kg - 2x2 - Frustrated at how this was so comfortable 120kg - 3x4 - Finished, will have to have a review of this and have another go! Rest - 8mins Sn Bar - 3x3 - really good, weight on heels! 40kg - 2x2 50kg - 1x2 60kg - 1x2 70kg - 1x2 - Joked with my brother i hadn't missed a Sn yet How wrong i was going to be! (Power Sn+ Sn) 80kg - 6x2 - On the penultimate set, Power Sn went up very well, then proceeded to miss the Sn 5 times before i stuck it. Every time i dropped the bar i set and went again. Missed it in front every time, getting more and more annoyed, the last rep felt SOLID from the floor, caught it well and stood up! I beat it!! Sat down laughing at myself. GHR + single arm shoulder press - 4x16 - 15kg Sn grip pull - 3x3 - 105kg -Stronger on these after the week off, backs aching now though!! Sn Balance Bar - 5x3 40kg - 1x6 50kg - 1x6 60kg - 2x6 - Shoulder held out on all of these! Very happy! Foam roller! | ||
| VaughanOLifter | | ... | 21-02-2012 @ 17:06 |
Member 3291, 57 posts | Was a little groggy getting up to train, didn't know how the session was going to pan out. FS - Legs felt so stiff from yesterday. Bar 3x3 60kg 2x3 80kg 2x2 90kg 2x2 100kg 1 105kg 4x2 - My right knee was aching from yesterday so called it quits, got the reps out so alright. CJ - Training with a mate today, makes a big difference training with someone. Bar 3x3 60kg 2x2 70kg 2x2 80kg 1x2 90kg 1x2 100kg 1 105kg 1 - Grinding the weight up - Took a lot out of me! 107.5kg 1 - Concentrated on keeping my back stright, recovered after the catch a hell of a lot easier than the 105. 110kg 1x, 1 (missed the jerk), 1x (Perfect clean pull technique,TEXTBOOK No hope, didnt even attempt the clean)Clean Pullx2, Clean, Jerkx2 (from blocks)- HAvent done clean pulls let alone cleans from blocks so this is new territory. 50kgx2 - light weight, went like a dream....time to see what i can do 55kgx1 60kgx1 65kgx1 70kgx1 75kgx1 - Jerk felt solid, weights light but my shoulder still held up 80kgx1 90kgx1 - PB! Seeing as I haven't done this before theyre all PB's but i was feeling alright. Will try and push this up too! Quality session - 110Clean, first time since i injured my shoulder. Lifts from the blocks worked well too so happy with the training. Smashed to bits now, 2 days off and hit it hard on Friday. | ||
| VaughanOLifter | | ... | 23-02-2012 @ 20:38 |
Member 3291, 57 posts | Had a busy day, so couldn't do anything apart from squats. Back Squat - 120kg - 10x3 - Happy with these, weight felt light, got them done in 35mins. | ||
| VaughanOLifter | | ... | 24-02-2012 @ 13:14 |
Member 3291, 57 posts | Only had an hour as there were circuits in the gym (went back afterwards but they were fixing the lighting so both platforms were taped up) Sn pulls x2 - power sn - snatch (from blocks) - I was told I need to sit on my heels more when catching the bar so tried hard to do this. 40kg 2x2 50kg 2x1 60kg 2x1 70kg 2x1 75kg 1 80kg 1 85kg 2x1 Although short a good session, not much to say as i didn't miss any lifts. All good.....long time since i went a whole session without missing any. Shoulder held out too | ||
| VaughanOLifter | | ... | 28-02-2012 @ 20:38 |
Member 3291, 57 posts | 27/02/2012 Back Squat Bar 3x3 60kg 2x3 80kg 1x4 90kg 2x2 100kg 1x3 110kg 1x2 120kg 1 130kg 5x2 - didn't use the belt until the 3rd set where I failed on the second rep. 120kg 4x4 Rest Snatch (power snatch into snatch) Bar 3x3 - muscle snatches, power snatches into full snatches 40kg 2x3 50kg 2x2 60kg 2x2 70kg 2x2 80kg 2x2 85kg 1x2 - missed the snatch, went again straight away and hit it. Good session. Squat felt good. Even though in comparison to others the weight is light, legs are getting there. 88.3kg. | ||
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