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» From Dough Boy to Cookie Monster (Go to post)10-01-2013 @ 20:36 
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.
» From Dough Boy to Cookie Monster (Go to post)10-01-2013 @ 20:30 
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)
» From Dough Boy to Cookie Monster (Go to post)10-01-2013 @ 20:25 
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.
» From Dough Boy to Cookie Monster (Go to post)10-01-2013 @ 20:21 
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)
» 140kg Back squat at 62kg (Pro MMA Flyweight) (Go to post)04-01-2013 @ 15:10 
That is a good lift. 150Kg is the current unequipped BDFPA 60Kg record and 155Kg is the WDFPA record, so that gives the lift some context.

Puts me to shame that they can walk up and do that without training specifically for it. I've tried stepping onto an MMA mat and got owned...
» getting to sleep (Go to post)04-01-2013 @ 14:55 
I'll second the ZMA and Melatonin. They seem to make the biggest difference for me.

I had trouble sleeping recently and after:
re-adding ZMA
adding a blackout blind
removing some electrical stuff
reading for a bit before bed
changing my mattress
I still had some issues.

It was adding the Melatonin before bed that made a massive difference. Worth a look as NOW Foods do a cheap version.
» Daz's road to a 200kg deadlift (Go to post)02-01-2013 @ 19:02 
Good progress pics for a year Daz!

Don't sweat your deadlifting too much.
Keep it focused on your next workout and with the Ortmayer routine you'll be smashing it soon enough. Have a go at sumo pulling too, as you might find it makes you concentrate on a good start which should carry over to your conventional pull.
» From Dough Boy to Cookie Monster (Go to post)02-01-2013 @ 18:53 
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.
» From Dough Boy to Cookie Monster (Go to post)02-01-2013 @ 18:47 
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.
» From Dough Boy to Cookie Monster (Go to post)24-12-2012 @ 16:45 
Finished work early so I thought I'd get down to the gym for a session. Expecting 4 days of solid eating so this was my attempt to limit the damage.

Front Squat
60 x 3
80 x 2
90 @ 8RPE
100 @ 8.5 RPE
105 @ 9.5 RPE (PB and a little more there)
107.5 @ 10 RPE (Another PB but probably nearing my limit for now as I added in the belt)

Power Squat
100 x 3
110 x 3
120 x 3
132.5 x 4 (Was trying to set a new 3RM, but thought I could squeeze another rep. I thought right so bonus!)

OH Press
20 x 5
30 x 4
40 x 3
50 x 2
60 @ 8.5 RPE
67.5 @ Fail (PB Attempt. Barely moved above eye level)
60 x 3 @ 10 (New 3RM so happy days)



Happy with that. Now for a Festive Feeding Frenzy!
» From Dough Boy to Cookie Monster (Go to post)21-12-2012 @ 20:41 
Well as the world didn't end I thought I'd better get down to the gym.

And I'm glad that I did as the PB fest has continued.

Strict OH Press:
20 x 5
30 x 4
40 x 3
50 x 2
55 @ 7 (Flew up)
60 @ 8 (Still good speed)
65 @ 10 (New PB. A grinder all the way but it locked and was beltless).
60 @ 10 (A drop down single but I think I was spent from the PB)

Tempo OH Press
35 x 8, 40 x 8, 40 x 4

Wide Squat Toes-In Stance (Working Adductors)
up to 90 x 3 for 5 sets (All speedy and good depth)

Wide stance Squat
100 @ 7
120 @ 8
130 @ 9 (A little more in the tank)
135 @ 10 (Never in doubt but a grind. That is a beltless training PB)

WG Pullups
BW x 10 @ 8,
x10 @ 8.5
x10 @10 (Managed to squeeze out the last few reps. Happy with 3x10 when I couldn't do 5 in one go at the start of the year).

Happy days are here again.
» From Dough Boy to Cookie Monster (Go to post)21-12-2012 @ 15:44 
Took delivery of my nice new Rehband knee sleeves from Strengthshop so was keen to test them out.

Front Squats:
up to -
90 @ 7.5RPE (It hit the groove and went fairly quickly)
95 @ 8 (Again felt solid)
100 @ 9 (PB & felt like there was more there)
102.5Kg (New PB)

So happy with that.



Tempo Manta Squat
80 x 8, x 8, x 8

RDL
60 x 10
70 x 10
80 x 10 (Grip was giving out, but each rep still snappy)

Hook Grip Conv DL
up to 125, 125, 125 (Easy weight in DL terms but pain a 7.5/10 in thumb terms)

Good session overall.
Plenty more to do on fronties though.
» Now that's what I call mediocrity 7 (Go to post)19-12-2012 @ 18:29 
Hi Tony - getting some consistency in your training again.
Will we see a return to the platform in 2013?
» From Dough Boy to Cookie Monster (Go to post)18-12-2012 @ 19:28 
Very happy again with tonight. I'll ride my luck while I can as Xmas is likely to derail me somewhat.

WG Bench (Max legal grip) - This is really wide for me and not something I usually practice. I have come a long way by doing a lot more OH work.

60 x 5 @6RPE
70 x 5 @6.5
80 @6.5
90 @8 (Self-unrack)
95 @8 (Assisted with a handoff - much easier)
100 @9 (That's a training max TnG PB. No psych up and plenty more there)

Tempo WG Bench

65 x 8 @7.5
65 x 8 @8
65 x 6 @10 (Very BB but it is helping)

Wide Stance Squat, Toes in
Bit of assistance to build up my adductors

20 x 5, 30 x 5, 40 x 5, 50 x 5 (Depth progressively easier to hit)
60 x 5 @7
70 x 3 @7
80 x 2 @7
90 @ 7 (Peak power 1640W)
90 @ 8 (Peak power 1520W)
90 @ 8 (Peak power 1450W) [Call it a day there. But feeling good]

Hook Grip Conv DL
Determined to have another crack at hook grip. Been reading up and suggestion is that with my small hands I may be better going for an index finger only hook. So here I went.

60 x 5 @6 (Felt rock solid and no pain)
80 x 3 @6 (Feeling a bit more numb thumb)
100 @6 (Hmm)
120 @6, 120 @6, 120 @6 (3 nice singles but pain score 8/10, so that will do for now. Thinking I will hook grip each session and add singles Escalating Density style before upping the weight).

WG Pullups
BW 5 x 5 with 30sec rest
» Cookie - Starting Strength Log (Go to post)18-12-2012 @ 13:27 
Good progress mate, I would definitely keep plugging away as you are and the strength will come.

In relation to your deadlift - my numbers and their ratios were very similar to yours, and I found that switching to sumo deadlift really helped me increase my leg drive when I went back to pulling conventional. I went from 170kg up to 190kg fairly quickly this way (after stalling at 170 for a bit).

In relation to your technique - it again looks very similar. The things that have helped me are getting tighter at the start (Try to pull yourself down to the bar or try paused deadlifts), and working on hip drive (Kettlebell swings helped me learn this bit).

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