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CookieIconMON 31st Dec02-01-2013 @ 18:47 
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Member 711, 150 posts
SQ 142.5, BP 102.5, DL 208
453.0 kgs @ 60kgs UnEq
Cheers Daz (you'll always be a fellow Cookie to me!).

Thought I would earn a few beers for new year's eve with a solid session.

Oly Squat
20 x 5, 40 x 5, 60 x 5, 80 x 2,
100 x 2 @ 7 RPE
110 x 2 @ 8 RPE (Solid work set)
110 x 2, x 2, x 2, x 2 (All @8 RPE)

PL Squat
100 x 5
110 x 5 @ 7.5 RPE
120 x 4 @ 10 RPE (Expected a solid 5 reps, but clearly wasn't there)
110 x 5 @ 9 RPE (Drop-set much harder now)
100 x 5 @ 7.5 RPE (Fairly snappy still)

Hook Grip Power Clean
20 x 3, 30 x 3, 40 x 3
50 x 3 @ 7 RPE for 5 sets (Wrapped my thumbs up, and didn't hurt like hell. Getting better at catching it in the rack position too. Still rubbish but getting better!)

Leg Extensions
x20, x20 (Just a flushing exercise before some light stretching.
CookieIconWED 2nd Jan 201302-01-2013 @ 18:53 
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Member 711, 150 posts
SQ 142.5, BP 102.5, DL 208
453.0 kgs @ 60kgs UnEq
Hit the jump after an uneventful day hoping to start the year off right.

Front Squat
40 x 2, 60 x 2, 80 x 2
90 x 2 @ 8 RPE (Wrists seemed to be the weak link)
90 x 2 @ 8.5
90 x 2 @ 8.5 (Getting harder but still getting good depth)

Push Press
20 x 5, 30 x 5, 40 x 3, 50 x 2, 55 x 2, 60 x 2
65 x 2 @ 8 RPE (x 4 sets)
[Wanted to get used to heavier weights overhead to bring my OH pressing up]

OH Press
40 x 5, 45 x 5, 50 x 5
52.5 x 5 @ 10 (Latest belted 5RM is 57.5, so beltless this wasn't too bad)
50 x 5 @ 10 (Another good set)

WG Pullups
BW x 9, x 5, x 5, x 4, x 5 (First 4 sets up to point speed dropped. Last set saving one rep back)

Not exactly starting the year off with a bang but solid sessions will move things along nicely.
CookieIconThu 4th Jan10-01-2013 @ 20:21 
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Member 711, 150 posts
SQ 142.5, BP 102.5, DL 208
453.0 kgs @ 60kgs UnEq
Not much to report here.

Sumo DL:
60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3 (all fairly easy)
160 x 2 @ 7.5 RPE (Speed just starting to drop)
170 @ 10 RPE (Expected 2 reps but just didn't budge on 2nd)
160 @ 8 RPE, 160 x 3 @ 9 RPE (Just to check form and add volume)

Haven't deadlifted properly for a bit after my squat focus,
so it is no real surprise it wasn't fantastic.

Clustered Paused Conv DL
120 x 3, 130 x 3 (all snappy even with reset)
140 x 3 @ 7 RPE
140 x 3 @ 7.5
140 x 3 @ 7.5 (The pause and the reset made it a lot harder but not too bad)

Wide stance power squat
60 x 8 @ 6 RPE
70 x 8 @ 6.5 RPE
80 x 8 @ 7 RPE
90 x 5 @ 8 RPE (Hips are still getting used to the stance but I now have the flexibility to hit depth)
CookieIconMon 7th Jan10-01-2013 @ 20:25 
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Member 711, 150 posts
SQ 142.5, BP 102.5, DL 208
453.0 kgs @ 60kgs UnEq
Oly Squats
50 x 5, 70 x 5, 90 x 3, 100 x 2
110 x 2 @ 7 RPE (Snappy)
115 x 2 @ 8 RPE (Solid work set)
115 x 2 @ 8.5
115 x 2 @ 8.5

Power Squat
100 x 5
110 x 5 @ 8 RPE
115 x 4 @ 10 RPE (The 5th was not there today)

Powerclean
30 x 3
40 x 3
52.5 x 3 @ 7 RPE (x6 sets)
The hook grip is starting to dismantle my thumbs. The pain isn't getting any better.
CookieIconTue 8th Jan10-01-2013 @ 20:30 
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Member 711, 150 posts
SQ 142.5, BP 102.5, DL 208
453.0 kgs @ 60kgs UnEq
Front Squats
20 x 5, 40 x 2, 60 x 2, 80 x 2
92.5 x 2 @ 8 RPE
92.5 @ 9 RPE (Should have been a double. My wrists and thumbs have died from the front squat and hook grip abuse)

WG Bench
40 x 5, 60 x 5, 80 x 3
90 x 2 @ 7.5 RPE
95 x 2 @ 8 RPE (Got a nice handoff and hit the groove on these. Very happy)
90 x 2 @ 8, (3 sets)

MG Paused Bench
80 x 2 @ 9 RPE
70 x 5 @ 8 RPE
70 x 5 @ 8 RPE
70 x 5 @ 9 RPE (Call it a day there)

WG Pullups (As many as possible in 5 mins - Escalating Density Style)
30 in 5 mins (Not bad considering where I started with these)
CookieIconThu 10th Jan10-01-2013 @ 20:36 
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Member 711, 150 posts
SQ 142.5, BP 102.5, DL 208
453.0 kgs @ 60kgs UnEq
Feeling the strain a bit across the chest from yesterday's benching so wasn't really in the mood. Just thought I would have a 'go through the motions and see how it goes' session. But was pleasantly surprised.

Conv DL
60 x 5, 80 x 5, 100 x 3, 120 x 2, 140 x 2 (Belt on for)
160 x 2 @ 7 RPE
180 x 2 @ 8 RPE (Very happy considering I haven't deadlifted for a bit. Thought I would see what was left in the tank)

190 x 3 @ 10 RPE (Aimed for 2 but the 3rd was there so I dragged it up. It wasn't pretty but at least it wasn't hitched. That is the best triple I have done since I injured my hand almost a year ago. So I'm hoping that this means both my hand and lower back are sorted. Think I might use this session to jump into a Magnusson-Ortmayer deadlift routine.

Conv DL (w/ straps)
160 x 2 @ 8 RPE (3 sets) - Just to add in a bit more volume and save my hands from more abuse.

Wide stance power squat
60 x 5, 80 x 5, 90 x 5
100 x 5 @ 8 RPE
100 x 5 @ 9 RPE

Happy with that.

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