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» Jamie's Log - get strong (Go to post)31-03-2011 @ 20:02 

18" DL: 70x5, 120x5x2, 160x5, 180x2, 200, 220, 230, 240, 250, 220, 230

For time:
75 squats
50 Pullups
20 ring dips
50 squats
35 Pullups
15 dips
25 squats
20 Pullups
10 dips


Pulldown abs: green band 2x20


Back Squat: 60x5x2, 80x5, 100x5, 120x3, 130x2, 140, 150, 160, 170

Sled Drag:
Forward 110kg 40yards x3
Backward 110kg 40 yards x3

Back is dee-stroyed from DLs the other day, so gritted my teeth through squats then did some drags with a waist belt to save my spine.
» Jamie's Log - get strong (Go to post)28-03-2011 @ 21:51 
Thanks mate. Yeah would like to do an U90s comp at some point, for sure. I need to start training events though, particularly stones as I have never really done these. When's the best time on a weekend to get in the downstairs bit?


Hurt hip by falling over like a t**t when the rope on the sled snapped, so did some more upper body...

Chinups: BWx5x2, 10x5, 20x5, 30x3, 40, 45, 50, 30x3, 20x10 - BWx3

Dips: BWx5, 10x5, 20x5, 30x3, 40x3, 50, 65 PB, BWx10x2

Band Pullaparts: 2x10
» shoulder rehab b4 training (Go to post)27-03-2011 @ 20:42 
Best best is activation stuff before pressing, so YTWLs, scap pushups etc, then do the rehab exercises after. I put some on my blog - apologies for naff videos.
» Jamie's Log - get strong (Go to post)27-03-2011 @ 15:01 

Hip Thrust: 70x5x2, 120x5x2, 140x3, 160x2

Speed DL: 70+blue x3x2, 120+green+chains x3x4

Box Jump: 41" x3x3, 43"x3x4

Hip Extensions: 2x15

Walking Lunge: 32kg KB
each hand 2x10

Gave myself food poisoning on monday and spent the whole throwing up and basically dying. Was due a few days off anyway so have had this week as a deload and will get on it hard next week. Just messed around today really.


Rack Jerk: 60x5, 80x3, 100x2, 110x2, 120, 125, 130miss, 132.5miss x2

Hammerstrength Row: 90x10x3

Log Clean+Strict Press: 62x5, 72x5, 77x3, 82, 85, 87, 89miss, 82, 82, 82

Sled Row: 100kg 3x40 yards

HS Row: 40x25

Log felt really good today, well pleased.
» donnie thompson talking about hes 1273 squat misses (Go to post)24-03-2011 @ 16:50 
I just do not get this. So much equipment on that he can hardly move, to allow him to squat more weight to nowhere near parallel.

I have no problem with equipment within reason if guys do the lifts properly, but it seems to me the only reason people are 'squatting' these kinds of weights is the gear gives more help and the concept of breaking parallel has been completely lost.
» Jamie's Log - get strong (Go to post)20-03-2011 @ 16:38 
Post Edited: 20.03.2011 @ 16:39 PM by JamieC

Safety Bar Squat: 70x10, 100x5, 120x3, 130, 140, 150, 160, 165, 170, 175 PB, 150x3x4, 150x7 PB

Fat Bar Holds for time: 120kg x 4

Finally figured out how to get through the sticking point in squats - by shooting my hips back to get the hamstrings involved. Felt stronger and stronger as I went on with squats, sure there's more in there and hopefully some improvement in back squat as well. Decided to 5x3 at 150kg for some volume and went for max reps on last set. Delighted with 7 reps.

» Jamie's Log - get strong (Go to post)19-03-2011 @ 13:57 

Bench: 50x5x2, 70x5, 90x5, 100x2, 110, 115, 120 PB

Ring Dips: +10kg vest 3x10

Chinups: +10kg vest 3x11

DB Rows: 30kg 2x20
» Jamie's Log - get strong (Go to post)18-03-2011 @ 18:56 

FS: 60x5x2, 90x5, 110, 120, 130, 140, 150, 155, 162.5miss, 150, 145, 140

11" Speed DL: 110x5, 140x5
w/purple band under feet: 140x2, 160x2x3
w/green band: 160x2x4

Sandbag Zerchers: 65kg 5x5

Plank w/alternate shoulder touches: 2x20

Green Band Ab Pulldowns: 2x10

Tried for a FS pb but no chance. Squats frustrate the hell out of me, just cannot seem to make any improvements. Just got to keep hitting them I suppose. Speed DLs felt good, am trying to work on accelerating the bar from the get-go, at different heights to strengthen my pull below the knee.
» Shoulder subluxation (Go to post)18-03-2011 @ 14:19 
Post Edited: 18.03.2011 @ 14:25 PM by JamieC
Thanks mate.

I am in the committee of the Sports and Exercise Medicine Society as well, at We're working on a series on injuries at the shoulder - how they present, how to fix them etc. Should be posted fairly soon, so watch out for it.

I'd be interested to hear about anyone's injuries sustained from powerlifting/strongman/weightlifting actually - I'm vaguely wondering about doing a paper to get an idea of numbers of injuries and associations with different training methods.

» Shoulder subluxation (Go to post)17-03-2011 @ 19:26 
Post Edited: 18.03.2011 @ 14:19 PM by JamieC
Robbo said:What exercises are good for impingement problems?

I put some stuff on my blog, , give it a read from a few posts back, should be helpful.

To the guy who asked if my wife worked there, I don't have a wife (yet)! Someone else I guess. I am a medical student, I have done some projects with Prof Funk in the past and am working on a study of mechanisms of shoulder injury in rugby players at the mo.

Totally shameless plug:
» Jamie's Log - get strong (Go to post)17-03-2011 @ 19:18 
Hehe, yeah occasionally I try and eat well, but 'monitoring everything for optimal results' is a bit far from the truth! To be honest I'm pretty inconsistent with eating, I just try and eat lots of protein and vegetables and drink tons of milk. I can be quite busy with Uni so rely on shakes a fair bit. The low-carb lasagna is just on the blog because it's really nice!
» Jamie's Log - get strong (Go to post)17-03-2011 @ 12:28 
Thanks JC!

Mr Small: good to meet you mate and put a face to the interweb name!
» Jamie's Log - get strong (Go to post)17-03-2011 @ 11:52 

DL: 70x5x2, 120x5, 160x3, 180, 200, 220, 230, 240

5" Deficit: 160x3, 180x3, 200

Pullups: +10kg vest 3x10

240 wasn't too bad, bit of a curve in the back but it came up ok. Most I've DLed for a while so reasonably pleased. 5" deficits felt strong, I actually feel like I am fairly strong off a deficit, and actually its below the knee that I'm relatively weak, especially from a dead start, ie a 15-17" DL. Gonna work on these.


DB Press: 20x10, 25x10x3

DB Row: 45x15x3

Bis, Tris + Traps x lots

Couldn't get to the gym today so did some bodybuilding with DBs at home.
» Jamie's Log - get strong (Go to post)15-03-2011 @ 20:17 
So Sunday deadlifting didn't happen as my hamstrings and adductors are so destroyed from squats that it hurt to sit down and I had to stand up by walking my hands up my quads. Always good to impress people at work.


BTN Rack Jerk: 60x5x2, 80x5, 90x3, 100x2, 110x2, 120, 125, 130, 135, 140missx2, 140 PB

Row 500m: 1.23.3

Pleased with rack jerks behind neck, don't do these often but couldn't get more than 125 last time I think, so a good PB and 300lbs overhead!
» Jamie's Log - get strong (Go to post)12-03-2011 @ 13:23 

Axle Clean+ 5 PP: 45, 65, 75, 80, 85

C+3PP: 90

C+PP: 95, 100, 105miss PP

Log One-Motions: 70x5, 80x3, 90, 95 PB, 100miss x 2

Arm-over-arm: Sled+DBx1, Sled+DB+2 blocks x1 (37s)

Chinups: 17

Legs destroyed today from squats so decided to do some overhead stuff instead of deadlift. Good session, annoyed to miss 105 axle push press but pleased to get 95 log. 100 was not moving, however! Arm-over-arm sled pulls all but did for my legs and low back. Deadlifting tomorrow is going to be interesting...


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