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» Loompaland powerlifting and quick lifts (Go to post)20-08-2015 @ 11:19 
https://instagram.com/p/6mNHBQu2-o/

snatch complex from earlier
» Loompaland powerlifting and quick lifts (Go to post)20-08-2015 @ 11:13 
felt better today
snatch complex (highhang, balance, full)
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1 - second set was best form done yet

clean
50kg x 1
70kg x 1
80kg x 2+1 jerk
90kg x 1
100kg x 1
110kg x f,f

clean pulls
140kg x 1, 2

deadlifts
180kg x 1
200kg x 1
212.5kg x 5 weights coming off one side started to cause rotation

front squats
100kg x 1
130kg x 1
135kg x 5,5

pull ups
bw x 15

pistols
+16kg x 5 each leg
» Loompaland powerlifting and quick lifts (Go to post)18-08-2015 @ 17:02 
Post Edited: 18.08.2015 @ 17:03 PM by umpalumpalifter
well yesterday wasn't great. got back from gym. eat post workout food and half hour later was puking it all back up. spent the daynot being able to eat and napping whilst feeling like crap.

today - feeling 80% so decided to do my pressing still
bench
60kg x 3
80kg x 3
100kg x 1
120kg x 1
140kg x 5 slingshot
122.5 x 7 raw PB - spotter messed up my set!

overhead press
60kg x 1
77.5kg x 5,2 - hit me like a ton of bricks

pull ups
bw x 15
PB on slingshot and raw rep workon bench but why if you ask someone to spot and then say 'dont touch unless I tell you' do they insist on touching the bar! might have got eight. Bench is moving well at least.
week and a half until I back squat again!!!
» Loompaland powerlifting and quick lifts (Go to post)17-08-2015 @ 08:56 
early training after bad nights sleep is never good

snatch complex
bar x learning complex
30kg x 1+1+1
40kgx 1+1+1
50kg x 1+1+2

cleanand jerk
50kg x 1
70kg x 1
80kg x 3+1

front squat
60kg x 1
100kg x 1
130kg x 1
145kg x 5 - disappointed butevery rep felt like a 1RM

deadlifts
60kg x 1
100kg x 1
140kg x 1
180kg x 1
200kg x 5,5 belt on

pull ups dead hang
bw x 15
» Loompaland powerlifting and quick lifts (Go to post)14-08-2015 @ 21:26 
due to work commitments and other bits it was getting late as such decided to dotch training. firsr time in years!!!

did manage to get this done today though

https://instagram.com/p/6X_OoXO2-W/
» Loompaland powerlifting and quick lifts (Go to post)13-08-2015 @ 12:58 
trained at monstergym this morning with old training partners - silly bodybuilding stuff!!!

snatch complex (highhang+drop snatch+full snatch)
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1

cleans
70kg x 1
90kg x f,f - just off

deadlifts
140kg x 1
180kg x 1
200kg x 10

pendlay rows
100kg x 8
120kg x 8

high cable rows
some weight x 30
bit heavier x 15
stack +5kg x 14
stack +10kg x 12

hammer strength pulldowns
80kg x 15
120kg x 12
120kg x 12

machine pullovers
80kg x 12
» Loompaland powerlifting and quick lifts (Go to post)11-08-2015 @ 20:45 
this evening
snatch complex
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1

cleans
50kg x 1
70kg x 1
80kg x 2,2

bench
60kg x 1
80kg x 1
100kg x 1
120kg x 1 slingshot
140kg x 4 slingshot
116kg x 10 raw

overhead press
60kg x 1
70kg x 1
77.5kg x 2,2 - got quad cramp on first set, same on second set

pull ups dead hang
bw x 14

hypoed mid session and was all over the shop
» Loompaland powerlifting and quick lifts (Go to post)10-08-2015 @ 21:11 
watching the video I'm not keeping the bar close in my snatch which might be adding to the issues of hetting under the bar

https://instagram.com/p/6NupEiu2_E/
» Loompaland powerlifting and quick lifts (Go to post)10-08-2015 @ 20:17 
this evening
snatch complex (high hang +overhead squat+ snatch)
bar x learning complex
30kg x 1+1+1
40kg x 1+1+1
50kg x 1+1+1,1+1+1,1+1+1

clean and jerk
50kg x 1+1
70kg x 1+1
80kg x 2+1,2+1,2+1 - still not the greatest speed under the bar

front squats
100kg x1
120kg x 1
136kg x 10 - wanted twelve but upperback couldnt hold out

deadlifts hook grip
60kg x 1
100kg x 1
140kg x 1
180kg x 1
200kg x 4,4,4,4 - tore open calus on first set and made grip dodgy

pistol squats
bw x 5 each leg
+16kg x 5 each leg

pull ups
bw x 14

only three weeks left of this program. Dont want to be a program hopper but looking at a template from bryce lewis which has several variations of squats per week plus bench and deads.

eye is on equipped British in february before single lift unequipped in april
» Loompaland powerlifting and quick lifts (Go to post)07-08-2015 @ 08:40 
yesterday had a diabetic check up appointment andnurse suggested pneumonia jab - so regretting it as shoulder kills and kept me awake most of the night. this morning struggled with pain so left olympic lifting

overhead press - stupid exercise killed
bar x 5
40kg x 5
60kgx 1
70kg x 10 - not bad considering

bench
60kg x 3
70kg x 3
100kg x1
115kgx 3,3,3,3,3,3

pull ups
bw x 13

pistol squats
bw x 4 each leg
+8kgkettlebell x 4 each leg
» Loompaland powerlifting and quick lifts (Go to post)06-08-2015 @ 13:06 
later morning session
snatch
bar x learning complex
30kg x 2 +1 sotts press
40kg x 1 +1 sotts press
50kg x 5,5,5+1 sotts press ish

clean and jerk
50kg x 1+1
70kgx 5+1,5+1,5+1

deadlifts
70kgx 1
110kg x 1
150kgx1
170kg x 1
190kg x 10- belt on alternate grip

front squat
60kg x
100kg x 1
135kg x 3,3,3,3,3
pistols off a box
bw x 4 on each leg
5kg x 3 on each leg
pull ups dead hang
bw x 13
frustrated with deads as wanted 13 but ran out of steam
» Loompaland powerlifting and quick lifts (Go to post)04-08-2015 @ 19:49 
this afternoon
snatch
bqr x learning complex
30kg x 2
40kg x 2
50kg x 5,5,5.

clean and jerk
50kg x 1+1
70kg x 5+1,5+1,5+1

bench
60kg x 3
80kg x 3
100kg x 1
120kg x 1 slingshot on
140kg x 3,3 slingshot
107.5kg x 14 raw. wanted 15 but hit the uprights on 11th and 13th rep which threw me off.

overhead press
60kg x 1
70kg x 1
77.5kg x 3,3,3,3,3 belt on

pull ups dead hang
bw x 13

cleans are going well and will move up weight next week and start the slow increase in volume (EV pattern). snatch is still being power snatched as such wont increase the weight.
instead will do high hang snatch + snatch hoping to ensure hit in a deep receiving position and build up volume again.
really enjoying benching though
» Loompaland powerlifting and quick lifts (Go to post)03-08-2015 @ 12:08 
https://instagram.com/p/56zmZBu26f/

pistols. need a lot more flexibility around ankle
» Loompaland powerlifting and quick lifts (Go to post)03-08-2015 @ 09:47 
Don't know whether to be happy or more gutted - Moldovan from world single lift got banned for failing a test as such means I get bumped to 2nd place - 100g from being a world chapion lol

today
snatch
bar x learning complex
30kg x 2
40kg x 2
50kg x 5+1ohs, 5+1ohs, 5+1 ohs - power snatched most so added in overhead squat at the end to at least feel the position!

cleanand jerk
50kg x 1+1
70kg x 5+1,5+1,5+1

front squat
60kg x 1
100kg x 1
120kg x 1
127.5kg x 11

deadlifts
60kg x 1
100kg x 1
140kg x 1
180kg x 1
200kg x 3,3,3,3 belt on

pull ups dead hang
bw x 13

pistols off a box
bw x 3,3,3 each leg - ankle mobility improving
» Loompaland powerlifting and quick lifts (Go to post)31-07-2015 @ 08:50 
this morning. silly early training sessions. due to work commitments feel I am only averaging 5-6hrs sleep.
snatch
learning complex x bar
30kg x 2
40kg x 2
50kg x4,4,4 - bloody power snatches!!!

clean and jerk
50kg x 11
70kg x 4+1,4+1,4+1

overhead press
60kg x 1
67.5kg x 11

bench
60kg x 1
80kg x 1
100kg x 1
115kg x 2,2,2,2,2,2

pull ups
bw x 12

pistol squats off a box
bw x 4 each leg

115kg in bench felt heavier than it should.
honestly think the power snatcing is due to flexibility - as such going to add in sotts press and pistols to challenge my ankle and shoulder flexibility - more exciting than stretching. used to be able to comfortably bang out pistols on the floor with 50kg bar in zercher position but struggled doing them with just bodyweight off a box!!!

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