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» Loompaland powerlifting and quick lifts (Go to post)14-09-2015 @ 17:08 
today
snatch balance
bar x 5
30kg x 3
40kg x f,3 - shoulders felt tight and kept losing it forward
60kg x f, 1 - same thing
65kg x 3 - bit slow but progress

high bar squats
60kg x 3
100kg x 3
120kg x 1
140kg x 1
160kg x 1 belt on
167.5kgx 11 - wanted 12+ so not great

sumo deadlift
60kg x 3
100kg x 3
140kg x 1 - tookof weightlifting shoes after this
150kg x 10,10 - felt easy but grip on these isnt great conpared to conventional

pull ups
bw x 18
not a bad session. felt a little rushed and didnt stretch as much as I should have which lead to a few of the issues
» Loompaland powerlifting and quick lifts (Go to post)11-09-2015 @ 09:37 
this morning
overhead press
bar x 8
40kg x 5
60kg x 10,10,12 - decent volume

hip clean (easier saying than high hang all the time)
bar x 5
40kg x 5
50kg x 3
70kg x 2
80kg x 3,3,3

pin bench press
60kg x 5
90kg x 10 - felt like pec would tear off
80kg x 10

pull ups
bw x 17

dumbell curls
20kgs x 10
15kgs x 15

pretty happy with my condition at present - bodyweight is above 85kg and still got abs, although blurry
» Loompaland powerlifting and quick lifts (Go to post)10-09-2015 @ 19:20 
great session
high hang snatch
bar x learning complex
40kg x 3
50kg x3
60kg x 2,2 - second setlast rep was so dicey and nearly blew out a knee but good speed under the bar

snatch
60kg x 1 - power snatched damn it!!!

deadlifts
100kg x 3
140kg x 3
170kg x 10,10,10 - hurt my hands like hell

chain suspended squats
65kg x 5
105kg x 10
125kg x 6 - hips were dead - deeper than last time

pull ups
bw x 17
» Loompaland powerlifting and quick lifts (Go to post)08-09-2015 @ 19:02 
today
bench press
bar x few
60kg x 5
80kg x 3
95kg x 10,10,16

rack overhead press
bar x few
40kg x 10
50kg x 10, 10 - harder as from full pause off pins but done them seated which made lockout so much easier

pull ups
bw x 17
lying leg raises
» Loompaland powerlifting and quick lifts (Go to post)07-09-2015 @ 17:48 
today
snatch balance
bar x 5
40kg x 3
60kg x 3,3

squat
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 10, 9, 12

sumo deadlift
60kg x 3
100kg x 3
140kg x 10, 10

pull ups
bw x 17

gripR catches x loads - decent forearm workout

peed off with second set of squats - rack is slightly away from wall - idiot comes round it and stands in the tiny gap as I amrepping out causing me to lose balance and dump the weight on tenth rep
» Loompaland powerlifting and quick lifts (Go to post)04-09-2015 @ 21:13 
enjoyed todays session
overhead press
bar x 5
35kg x 5
55kg x 10,10,10,10,10 - not strict by last half of final set

high hang clean
bar x 5
40kg x 3
50kg x 3
60kg x 3
80kg x 3
90kg x f, 3

pin bench press
60kg x 5
80kg x 10, 10

pull ups
bw x 16

https://instagram.com/p/7N-Kosu22V/
high hang cleans were not as smooth as I want and still so slow to get under the bar
first day on EQs strength surge product. will be tracking bodyweight closely to see how I respond
» Component Based Periodization (Go to post)03-09-2015 @ 22:41 
very interesting concept AMH.

taken this and used for my accessory workwhilst keeping a more standard linear periodisation to my main lifts.

as I like to do lift twice a week I am doing three weeks of suspended squats after deadlifts followed by three weeks of banded squats and repeating over a twelve week program.

similar deadlift variations after squatting. after benching doing pin overhead press and then push press. After overhead daysdoing pin benches for three weeks followed by three weeks of sling shot.

be interesting to see how this aids progression.
» Loompaland powerlifting and quick lifts (Go to post)03-09-2015 @ 20:34 
quick session but got in main lift and primary accessory as plan called for

deadlifts
60kg x 3
100kg x 3
140kg x 1
150kg x 10,10,10,10,10 - vomit inducing

suspended chain squats
bar x 3
65kg x 5
105kg x 10,10

pull ups
bw x 16

suspended chain squats were awful in a good way - truly difficult and really forced to create correct positioning before lifting
» Loompaland powerlifting and quick lifts (Go to post)01-09-2015 @ 19:44 
due to commitments had to do bare minimum today
bench
bar x 5
60kg x 5
85kgx 10,10,10,10,10 - barely ekked out!

different bench and didnt like it much but worse still is high reps suck

pull ups
bw x 16
start of this cycle has not gone to plan - both CBP accessory stuff for first two sessions not been done!
» Loompaland powerlifting and quick lifts (Go to post)01-09-2015 @ 11:48 
new cycle of juggernaught program fornext 12 weeks

Monday - highbar squats juggernaut loading. deadlift using component based periodisation (CBP) as accessory work stolen from AMH (u100kg lifter aaron hull)
tuesday bench juggernaut loading, overhead press CBP
Thursday deads juggernaut loading. comp squat CBP
friday overhead press juggernaut loading, bench CBP.

the CBP is three weekblocks (works well with juggernaut waves).

I am going to alternate three weeks of starting strength movement variant (press from pins etc) with three weeks of explosive strength variant (band work etc). loading will follow the juggernaught linear model (three weeks of 10s,8s,5s and 3s)
throw in some olympic lifts and other BB accessory work
» Loompaland powerlifting and quick lifts (Go to post)31-08-2015 @ 18:19 
Ouch my quads are hurting already - welcome back squats. trained at monster gym with two others from team EQ nutrition
squats
barx 5
100kg x 5
80kg x 3
100kg x 3
120kg x 1
140kg x 10,10,10,10,15

leg extensions
increasing weight doing a set of 12,10,8 each time

split squats
20kg plate x10,10,10 each leg

calf raises on smith machine
60kg x 12
80kg x 12,12

140kg was 5kg more than scheduled but seemed lass faff
» Loompaland powerlifting and quick lifts (Go to post)28-08-2015 @ 18:33 
last sessionof thistraining cycle (squatting monday - yippeee)
behind the neck jerks
bar x 3
40kg x 3
60kg x 2
80kg x 1
90kg x 1
100kg x 1
110kg x 1 equal pb
120kg x f - soooo close

overhead press
60kg x 1
80kg x 1
85kg x 4

bench press
60kg x 1
80kg x 1
100kg x 1
115kg x 6,6,6

pull ups
bw x 15

pressing movements are going well - especially as priorto 120kg jerk attempt I caught outside of palm between bar and rack splitting skin and causing me to bleed - boo hoo
» Loompaland powerlifting and quick lifts (Go to post)27-08-2015 @ 21:14 
coming to the rnd of this training cycle - cant wait to get proper squatting next week!
tons of work on glute medius as hips and lower havent been feeling since monday
cleans
bar x learning complex
40kg x 2
60kg x 2
70kg x 2
80kg x 1
90kg x 1
100kg x 1,1- bloody power cleaned both. easy but couldnt move feet at all

deadlifts
100kg x 2
140kg x 1
180kg x 1
200kg x 1
225kg x 3 - went for a forth but not there

front squats
100kg x 1
120kg x 1
140kg x 1
160kg x f damn

pull ups
bw x 15
» Introducing the IFC - UK Fitness Championships (Go to post)27-08-2015 @ 07:28 
WILLSAN said:this is a great idea! I think id go for a strongman/baking combination. a kind of 'worlds strongest man' meets 'great british bake off'. the first element could be a cake baking competition, followed by a strongman competition. the added advantage being that everybody gets to eat cake after the strongman competition! win.


sign me up!!! although the running order should be cake prep, strongman whilst cakes in the oven then decorate cake with shaky, bleeding hands with cake appearence being atleast 30% of total score
» Peaking (Go to post)26-08-2015 @ 17:15 
donnie said:too much science about weightlifting

i dont believe in peaking when training natural

natural who doesnt gain bodyweight lifts close to max every single day of the year
if no injured


isn't the definition of a peak in that its surrounded by two valleys. ifthe person is able to pwrformthe same year round its suggestive that they are under performing compared to their potential no?

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