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» If in doubt do some squats! (Go to post)10-07-2015 @ 10:34 
this morning. feel so stiff and sore everywhere
snatch
learning complex x bar
30kg x 3
40kg x3
50kg x 2
60kg x 2, 2 - power snatched all of them, so annoyed
50kg x 2

overhead press
60kg x 1
72.5kg x 8

bench
60kg x 3
80kg x 3
100kg x 1
110kg x4,4,4,4,4,4

overhead lockouts
70kg x 1
90kg x 5,5

pull ups
bw x 28 - far to ragged. might reset these ensure paused dead hangs on every rep and build
back up again. need to ensure stretch overhead position out as tightness in lats won't help
weightlifting
» If in doubt do some squats! (Go to post)10-07-2015 @ 10:33 
this morning. feel so stiff and sore everywhere
snatch
learning complex x bar
30kg x 3
40kg x3
50kg x 2
60kg x 2, 2 - power snatched all of them, so annoyed
50kg x 2

overhead press
60kg x 1
72.5kg x 8

bench
60kg x 3
80kg x 3
100kg x 1
110kg x4,4,4,4,4,4

overhead lockouts
70kg x 1
90kg x 5,5

pull ups
bw x 28 - far to ragged. might reset these ensure paused dead hangs on every rep and build
back up again. need to ensure stretch overhead position out as tightness in lats won't help
weightlifting
» If in doubt do some squats! (Go to post)09-07-2015 @ 16:22 
today
cleans + jerk
bar x learning complex
40kg x 3+1
50kg x 3+1
60kg x 1+1
80kg x 1+1 - pressed out
90kg x 1+f, 1+f - power cleaning all of them and just could get down and under in time

deadlifts
60kg x 3
110kg x3
150kg x 1
170kg x 1 - belt on
190kg x 10

front squats
60kg x 1
100kg x 1
130kg x 4,4,4,4,4,4

poo session. stiff, slow and generally lethargic
» If in doubt do some squats! (Go to post)07-07-2015 @ 20:33 
Post Edited: 07.07.2015 @ 20:34 PM by glen_danbury
todays session
high hang snatch
bar x 5 + few overhead squats
40kg x 3
40kg x2
50kg x 2, 2+ 1 overhead paused squat

bench
69kg x 3
80kg x 3
100kg x 1
120kg x 1 slingshot
130kg x 1 slingshot
145kg x 3 slingshot
112.5kg x 9 - wanted ten but spotter wasnt helping jumping in at theend of every rep after
three thinking I was only going for triple despite saying ten at the start!

overhead press
60kg x 1
72.5kg x4,4,4,4,4

pull ups
bw x 28

pulldowns
50kg x 10,10
» If in doubt do some squats! (Go to post)06-07-2015 @ 11:48 
early this morning.
heaving snatch balance
bar x5.
40kg x 3
50kg x 3
60kg x 1+f - too tight in the shoulders

high hang cleans + jerk
50kg x 3+1
70kg x 3+1
72.5kg x 3+1,3+1

front squats
70kg x 1
110kg x 1
130kg x 10

deadlifts hook grip
120kg x1
160kg x1
192.5kg x 4,4,4,4,4,4

pull ups
bw x 28
» If in doubt do some squats! (Go to post)03-07-2015 @ 16:23 
done some uncoventional rock climbing yesterday and its left me arms and shoulders stiff and
sore
snatch
learning complex x bar
40kg x 3
50kg x 3
60kg x 3, 3 - power snatched most as found stiffness in shoulders despite huge warm up was
throwing me off

overhead press
60kg x 2
67.5kg x 8 - poo

bench
60kg x 3
80kg x 3
100kg x 1
110kg x 3,3,3,3,3,3 - by last three sets felt easy but tricep insertions were killing

overhead lockouts
60kg x 3
85kg x 5, 3, 5
» If in doubt do some squats! (Go to post)01-07-2015 @ 22:19 
video showing how far I still have to go on technique. strength is there but fluid timed
movement is lacking.

know what I need to work on
Clean and jerks: https://youtu.be/b6QogMjH22E
» If in doubt do some squats! (Go to post)01-07-2015 @ 20:21 
clean and jerks
bar x learning complex
40kg x 3+1
50kg x 3+1
70kg x 3+1
85kg x 3+1,3+1,3+1 - first set was rusty with virtually all power cleans

sumo deadlifts
60kg x 3,3
100kg x 3
140kg x 1
160kg x 1 belt on
180kg x 11 - well 7+4 as feel on my arse after messing up seventh rep

front squats
60kg x 3
100kg x 3
130kg x 3,3,3,3,3,3

split squats
30kg bells x 10, 10 each leg

pull ups
bw x 22+5
» If in doubt do some squats! (Go to post)29-06-2015 @ 10:33 
today
high hang snatch
bar x 3
40kg x 3
47.5kg x 3 - stopped as tight in the shoulders and thumb had split from hook grip

bench press
60kg x 3
80kg x 3
100kg x 1
120kg x 1 - sling shot in
130kg x 1 - sling shot on
140kg x 3 - sling shot on
105kg x 10 raw. wanted twelve

standing press
75kg x 3,3,3
» If in doubt do some squats! (Go to post)28-06-2015 @ 13:39 
moved mondays session to today as busy this week
heaving snatch balance
bar x 5
40kg x 3
50kg x 1
60kg x 1
65kg x 3,3

highhang clean and jerks
60kg x 1
67.5kg x 3+1,3+1,3+1

front squats
60kg x 1
100kg x 1
120kg x 12 - belt on

deadlift
140kg x 2
180kg x 1
192.5kg x 3,3,3,3,3,3

sling shot bench press
60kg x 3
100kg x 1
130kg x 1 - wow could have been repping this all day

pull ups
bw x 25 - getting tough to consistently hit the required reps now

loved the slingshot - think I could hit a 180kg benchin this by the end of the year. need to keep
focus and remember its a tool to improve raw bench
» If in doubt do some squats! (Go to post)26-06-2015 @ 11:20 
today
snatch
learning complex x 5
barx 3
40kg x 3
50kg x 3,3,3 - sore as hell from yesterdays sessions didn't help with fluidity of movement but
hitting all positions right

overhead press
60kg x 1
62.5kg x 12

bench press
60kg x 3
80kg x 3
100kg x 1
110kg x 2,2,2,2,2,2 - new set up felt great

overhead lockout pin presses
60kg x 3
80kg x 5,5,5,5,5

pull ups
bw x 26
feel like things are clicking.
» starter weightlifting bar (Go to post)25-06-2015 @ 17:36 
http://www.powerhouse-fitness.co.uk/bodymax-competition-olympi...
» starter weightlifting bar (Go to post)25-06-2015 @ 17:33 
I just bought a powerhouse fitness (body max??) needle bearibg bar and couldn't be happier with it.
spins as well as a werksan bar I tried and feels good in the hands
» If in doubt do some squats! (Go to post)25-06-2015 @ 16:35 
great session today at 1RM.
started off with clean and jerks and worked in with a guy prepping for a BWL comp. made me
really try and hit my positions well and is exactly the reasin I changed gyms

clean and jerks
bar x 3+1
40kg x 3+1,3+1
60kg x 3+1, 3+1
70kg x 3+1,3+1
80kg x 3+1,3+1,3+1

deadlifts
140kg x 2
170kg x 12 - belt on alternate grip

front squats
60kg x 2
100kg x 2
130kg x 2,2,2,2,2,2

bulgarian split squats
22.5kg bells x 10, 10 both legs

pull ups
bw x 16,10 - too fatigued

asked the gym if they knew of anyone selling a squat suit and tony the owner lent me a size 38
titan suit. going to have a play and see where it takes me
» If in doubt do some squats! (Go to post)23-06-2015 @ 19:40 
today
highhang snatches
bar x 5
40kg x 3
45kg x 3,3 wasnt pulling myself under the bar enough but still pretty smooth

benching
60kg x 5
80kg x 3
100kg x 12

overhead press
60kg x 2
75kg x 2,2,2,2,2,2

pull ups
bw x 5
+10kg x 10,10, 5

dumbell curls
12kgs x 15, 15

trying new set up on bench. wider grip, tighter set up and. feet turned out more. feels stronger
but found losing form as reps went on. pressing muscles didnt give out but couldnt maintain
the set up as set went in.
overhead press was harder than i thought - think set my 1RM for estimating 80% too high. will
stick with this though
finding hitting my target kcals tough as often need another 300kcals come the end of the day -
not going to complain though!

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