What training are you doing/have you done today? Vol.2
Discussion
Last night:
Same as usual, all ramped sets of five then a max rep set at the top weight:
Squat - top set 15
Bench - 16
Rows - 14
Oh press seated - 8
Deadlift - 15
I've stupidly used my standing press max for this program, but due to the weather I can't use the outdoor squat rack at the moment so I'm doing seated press. Never realised it was so much harder!
Same as usual, all ramped sets of five then a max rep set at the top weight:
Squat - top set 15
Bench - 16
Rows - 14
Oh press seated - 8
Deadlift - 15
I've stupidly used my standing press max for this program, but due to the weather I can't use the outdoor squat rack at the moment so I'm doing seated press. Never realised it was so much harder!
I'm going to have another crack at Weightlifting (olympic lifting)
I previously had an aim to get a 300kg squat, since I'd got it, training hasn't had much of an direction... So, new starter aim will be 140kg C&J (best is 130) and 100kg snatch (best is 87.5kg) and I'll take it from there.
Very much out of practice, so they'll be no fireworks until I've re-learnt how to do things....
Today>
Power clean & power jerk:
lots x bar
lots x 60kg
1x 80,80,100,100,80,80,80,80,80,80,80,80,80,80kg
Front squat:
1x 80,120,140,160kg
That was that. Light weight and started to feel decent in the later reps, not going heavy until i'm happy with what I'm doing.
I previously had an aim to get a 300kg squat, since I'd got it, training hasn't had much of an direction... So, new starter aim will be 140kg C&J (best is 130) and 100kg snatch (best is 87.5kg) and I'll take it from there.
Very much out of practice, so they'll be no fireworks until I've re-learnt how to do things....
Today>
Power clean & power jerk:
lots x bar
lots x 60kg
1x 80,80,100,100,80,80,80,80,80,80,80,80,80,80kg
Front squat:
1x 80,120,140,160kg
That was that. Light weight and started to feel decent in the later reps, not going heavy until i'm happy with what I'm doing.
Squats 4x6 - 145lbs/66kg
Bench Press 4x6 - 105lbs/47.7kg
Pendlay Rows 4x6 - 125lbs/56.8kg
OH Press 5x5 85lbs/38.6kg
All 60s rest between sets except for OH Press - 180 sec rest
Dropped DLs this session - didn't think DLs three times in a row was a great idea. I'll do a light set next session and then a heavier session after that.
Bench Press 4x6 - 105lbs/47.7kg
Pendlay Rows 4x6 - 125lbs/56.8kg
OH Press 5x5 85lbs/38.6kg
All 60s rest between sets except for OH Press - 180 sec rest
Dropped DLs this session - didn't think DLs three times in a row was a great idea. I'll do a light set next session and then a heavier session after that.
Weird one tonight, squats felt strong out of the blue...usual ramped sets of 5 with an all out top set, all excercises weight added from last workout.
Squats - top set 18, 3 more reps than last time even with more weight?
Bench - top set 15
Rows - top set 15
Seated press - now the reps have dropped below 8 I've added a set and only go all out once a week, 2x5 today.
Deadlift - top set 15.
Squats - top set 18, 3 more reps than last time even with more weight?
Bench - top set 15
Rows - top set 15
Seated press - now the reps have dropped below 8 I've added a set and only go all out once a week, 2x5 today.
Deadlift - top set 15.
Squats 4x6 - 150lbs/68.2kg
Bench Press 4x6 - 110lbs/50kg
Pendlay Rows 4x6 - 130lbs/59kg
OH Press 5x5 90lbs/41kg
DL 1x6 - 235lbs/107kg
All 60s rest between sets except for OH Press - 180 sec rest
New Pbs for DL and OH Press - finally killed that 40kg barrier that has taken ages to break through.
Bench Press 4x6 - 110lbs/50kg
Pendlay Rows 4x6 - 130lbs/59kg
OH Press 5x5 90lbs/41kg
DL 1x6 - 235lbs/107kg
All 60s rest between sets except for OH Press - 180 sec rest
New Pbs for DL and OH Press - finally killed that 40kg barrier that has taken ages to break through.
Tonight>
Squat:
1x 60,100,140,180,200,220kg
Paused box squat (below parallel):
3x 140,160,180kg
1x 200,220kg ( https://www.youtube.com/watch?v=joCmljZYo6g )
Squat:
1x 160,180,200,220,230kg
Good- bit of pain near the top, but I know it's coming and I'm too high up to fail the squat because of it, so I can live with it. It does make them look like grinders though, when they felt fine. Enjoyed the box squats, helps me remember how to squat properly, which I seem to have forgotten recently.
Squat:
1x 60,100,140,180,200,220kg
Paused box squat (below parallel):
3x 140,160,180kg
1x 200,220kg ( https://www.youtube.com/watch?v=joCmljZYo6g )
Squat:
1x 160,180,200,220,230kg
Good- bit of pain near the top, but I know it's coming and I'm too high up to fail the squat because of it, so I can live with it. It does make them look like grinders though, when they felt fine. Enjoyed the box squats, helps me remember how to squat properly, which I seem to have forgotten recently.
Nice squatting DD.
Leg Press yeterday and some shouder rehab work.
Leg press up to
2 x 3 at 485kg - happy with that but didn't do the last set as I was tugging hard on the handles at this weight and that was pissing my shoulder off. I have a little bit more in me I think for 3. Looks good at this weight as the cradle is stacked with 25kg plates, and you have to push an oly bar through and load that too to go above 400kg on the cradle.
Leg Press yeterday and some shouder rehab work.
Leg press up to
2 x 3 at 485kg - happy with that but didn't do the last set as I was tugging hard on the handles at this weight and that was pissing my shoulder off. I have a little bit more in me I think for 3. Looks good at this weight as the cradle is stacked with 25kg plates, and you have to push an oly bar through and load that too to go above 400kg on the cradle.
For those who haven't seen in the other thread, video from competition I did on Saturday night.
Came 1st place by 5kg! Closest battle I think I've ever done for biggest total.
Best/worst thing is, had I done a 320 instead of 310kg deadlift (only 3 lifts allowed) it would've put me in 2nd place in the opens category! (Was in heavy novice).
Next comp I'm aiming for now is Britain's naturals
http://youtu.be/3IMOBaUl_9w
Came 1st place by 5kg! Closest battle I think I've ever done for biggest total.
Best/worst thing is, had I done a 320 instead of 310kg deadlift (only 3 lifts allowed) it would've put me in 2nd place in the opens category! (Was in heavy novice).
Next comp I'm aiming for now is Britain's naturals
http://youtu.be/3IMOBaUl_9w
Well done Smiffy
Tonight>
Squat:
5x 60kg
2x 100,140kg
1x 180,200,220,240kg
https://www.youtube.com/watch?v=Nb63pFo2KN8
Slow down, slow up- looked like a grinder, but felt decent- just trying to avoid getting sore, still a glute stab near the top....
Bench:
5x 60,100kg
1x 120kg
2x 140kg (PB?)
Done. Still squatting heavy every session, legs are a sore, but strength seems to be on the up. Also seem to be getting leaner too. Squat comp at my gym on the 22nd, aim to win it.
Tonight>
Squat:
5x 60kg
2x 100,140kg
1x 180,200,220,240kg
https://www.youtube.com/watch?v=Nb63pFo2KN8
Slow down, slow up- looked like a grinder, but felt decent- just trying to avoid getting sore, still a glute stab near the top....
Bench:
5x 60,100kg
1x 120kg
2x 140kg (PB?)
Done. Still squatting heavy every session, legs are a sore, but strength seems to be on the up. Also seem to be getting leaner too. Squat comp at my gym on the 22nd, aim to win it.
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