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Cookie | MON 31st Dec | 02-01-2013 @ 18:47 | |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 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. | ||
Cookie | WED 2nd Jan 2013 | 02-01-2013 @ 18:53 | |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 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. | ||
Cookie | Thu 4th Jan | 10-01-2013 @ 20:21 | |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 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) | ||
Cookie | Mon 7th Jan | 10-01-2013 @ 20:25 | |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 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. | ||
Cookie | Tue 8th Jan | 10-01-2013 @ 20:30 | |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 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) | ||
Cookie | Thu 10th Jan | 10-01-2013 @ 20:36 | |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 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. | ||