View All Posts: dave_rogerson
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| » Bruised and Broken (Go to post) | 01-06-2014 @ 14:39 | ||
Post Edited: 01.06.2014 @ 14:40 PM by dave_rogerson Deloading this week so I'm taking the odd extra day off here and there and generally doing less work.Since the last post I benched 110 for 9, which wasn't too bad. Maybe could have squeaked the 10th out but I was on my own so thought better of it. Most I've done since 2nd wrist surgery I think. Today I did: Paused Squats 60 x 2 100 x 2 120 x 2 130 x 1 140 x 1 150 x 1 Squats 141 x 8 Snatch from high block (just below hip height) 40 x 3 50 x 3 60 x 3 70 x 3 72.5 x 3 75 x 3 77.5 x 3 80 x 2, missed 3rd, reset and did: 80 x 1 Clean from block (mid thigh, just below contact point) 60 x 3 80 x 3 90 x 3 95 x 3 100 x 3 102.5 x 2, missed 3rd, head games going on for some reason 102.5 x 1 Power Jerks 60 x 3 80 x 3 90 x 3 100 x 3 102.5 x 3 105 x 2 105 x 1 Jerk dips 140 x 5 150 x 5 160 x 5 | |||
| » Commonwealth Selection (Go to post) | 30-05-2014 @ 17:08 | ||
Post Edited: 30.05.2014 @ 17:16 PM by dave_rogerson Got to say I'm really happy for my training partner Chris Freebury. You have no idea how much he works his nuts off in training. An unbelievable grafter and getting stronger every day. He's already done 1 Commonwealths and I get the feeling it won't be his last. | |||
| » Bruised and Broken (Go to post) | 29-05-2014 @ 16:57 | ||
little_a said: Curt & Rod.   but  | |||
| » Bruised and Broken (Go to post) | 29-05-2014 @ 16:32 | ||
little_a said:What do you cal 2 men in a window? Oh god, where the hell is this going... I've no idea. | |||
| » Bruised and Broken (Go to post) | 29-05-2014 @ 16:21 | ||
OwenL said:still training with chris? Yes mate. Sessions have been like a marathon some days. Be glad when volume comes down. | |||
| » Bruised and Broken (Go to post) | 29-05-2014 @ 14:56 | ||
| Fatigue and gravity were surprisingly strong today, took a lot of willpower. Paused Front Squats 60 x 2 90 x 2 110 x 2 130 x 1 (urgh, felt nasty) 137.5 x 1 142 x 1 Front squats 130 x 3 x 2 (wanted 5 but it was never going to happen, easily there on a fresher day) Snatch from deficit 40 x 3 50 x 3 60 x 3 70 x 3 75 x 3 x 5 Clean from Deficit 60 x 3 80 x 3 90 x 3 95 x 3 x 5 Partial front squats, from deadstop 140 x 3 150 x 3 160 x 3 170 x 3 | |||
| » Olympic Weighlifting (Go to post) | 28-05-2014 @ 18:33 | ||
| Loads more in the tank there mate, looking good! | |||
| » Bruised and Broken (Go to post) | 28-05-2014 @ 18:27 | ||
| Made up for Sunday's s**tty squats Squats: 60 x 5 100 x 5 120 x 5 140 x 10 Close grip bench 60 x 5 80 x 5 90 x 3 100 x 10 95 x 10 90 x 10 Then did a s**t load of triceps stuff. Bit of an easy one really, resting up for tomorrow. | |||
| » The SMALL Workout log. (Go to post) | 27-05-2014 @ 18:27 | ||
MrSmall said:Both could not have gone better. Some brilliant opportunities. Oh yeah! Answers soon and more details, this month. We shall see. Great to hear. Best of luck to you mate. | |||
| » Bruised and Broken (Go to post) | 27-05-2014 @ 13:30 | ||
little_a said: But are you buff? That's what matters  No I'm Dave. | |||
| » massive bench press (Go to post) | 27-05-2014 @ 13:27 | ||
| Videos like this ruin me. How the hell did the safety bars not catch the weight. Christ I am benching tomorrow n'all. | |||
| » Bruised and Broken (Go to post) | 27-05-2014 @ 13:19 | ||
| Moving a few days and exercises around a bit because a mate wants to do some training with me. Felt slow and sluggish today but by the end of the session felt tons better. Snatch balance to warm up 40 x 3 x 3 Power Snatch 40 x 3 x 2 50 x 3 60 x 3 70 x 3 72.5 x 3 75 x 3 77.5 x 3 x 2 80 x 2 Power Clean and Power Jerk 50 x 3 70 x 3 80 x 3 90 x 3 x 4 95 x 3 Strict press, paused 50 x 5 60 x 3 72.5 x 9 70 x 9 67.5 x 9 Neutral Pullups, shoulder width BW x 8 10kg x 8 20kg x 8 10kg x 8 x 3 Supersetted these with rear delt raises 10kg x 15- 20reps for each set Pressing felt a bit rubbish, not really been progressing with reps overhead. Will do 75 for 8 next week and then maybe look to change it. | |||
| » The 39 steps (Go to post) | 27-05-2014 @ 13:09 | ||
little_a said: Thanks Dave. It's all new to me so didn't know what progress to expect and what are decent levels to start with. I kind of worked out that to be quite abtastic I'd be looking at 15% and that's still the goal. I actually thought that I was making steady progress until I saw your comment, but I appreciate that this is probably nearer your experience levels than mine so I'll take a lot away from that. Thanks again mate. Its really good mate. To put in perspective, losing about 10% of your body-weight over a 6-12 month period is considered to be clinically significant (this is like a benchmark figure where if people have health problems all sorts of improvements to their health seem to happen). So, in the space of 7 weeks you have dropped a really large chunk of fat. | |||
| » The 39 steps (Go to post) | 27-05-2014 @ 07:09 | ||
little_a said:20:00 Snatch 50x3,3,3 70x2 80x1 90x1 100x1 110x1 120x1 What can I say. Felt like a cheeky chappy all day. These felt like the first proper snatches I've done in 2014. When they go let them go.  | |||
| » The 39 steps (Go to post) | 27-05-2014 @ 07:09 | ||
little_a said:Just been double measured at 19.5%BF. In many worlds this is quite s**te. In mine this is delightful news. I'm a teenager again. A 7% drop in 7 weeks and well on my way to the goal of sub 15% for next month and a 33" waist, especially as my training priorities have changed slightly in this time. Playing away tonight, and looking forward to it. Mate 7% in 7 weeks is no joke, really good work! | |||