well i tried a couple of things today. front squats are fine, but i cant do zerchers without clenching my fist, so theyre out
Box Fsquat: 40kg x10, 60kg x10, 80kg x5, 105kg x5, 115kg x3, 125kg x2, 135kg x1 - conservative max, could have got 145kg, 3x3 115kg, 125kg 2x2.
will start a smolov cycle for front squat tomorrow 4x9 100kg, 145kg max
front squat 4x9 105kg. whew, that was hard.
Dog peacefully passed away at home.
[quote]caveman101 wrote:
fuck legpress, i can do heavy front squats and rack zercher deadlifts[/quote]
That’s the spirit! Nice log here, lots of heavy ass lifting
Hi Mr Caveman,
Sorry to hear about your dog.
Some impressive heavy ass lifting there. Nice 85kg press!!! How are your shoulders feeling?
What do you do for work(out of interest)?
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Front squat 7x5 120kg, good
front squat 125kg 10x3 easy
wrist is still messed up, got ROM back but cant use it for anything
bird - shoulders are fine, ohp x4 a week is great. i have just been working out for fun, but im thinking of entering either a strongman or raw powerlifting comp next year. prob powerlifting because i dont have access to any strongman stuff
Yes - wrist feels ok enough to clean and press
60kg x8, 70kg x4, 75kg x2, 80kg x1, 85kg x1 (still got it), 70kg 3x3, 60kg 2x8 - didnnt want to go overboard because its still not 100%
Pend row 100kg 5x6
front squat - was supposed to do 4x9 115kg, but just couldnt get my head right today, managed one set.
will try backsquats tomorrow
awesome training today - wrist still a bit messed up
Clean+Press 60/65/70/75kg x2, 81.5kg x1 - easy
Medows rows 30kg 4x10 - good stuff, challenging due to thickness of bar collar where you grip it
Back squat 65 x10, 85 x10, 105 x5, 125 x5, 145 x5, 165 x5, 185 x3, 195 x1, 205kg x1 - PR!
Clean+Press 75kg 15x1 - 6/10 difficulty, inbetween sets of squats
Going to get the vid of that squat up
post dammit
clean + press 60kg x4, 65kg x3, 70kg x3, 75kg x2, 81.5kg x1,
15x1 76.5kg - 6/10 difficulty again
Pendelay rows 80kg 7x10 - easy yes, but im going to be adding 5kg every session next week
Back squat 145kg 4x9 - damn, nearly died! finally perfected my form though, closeish stance, high bar, toes really out, feels great
Heavy ass squat.
Well done sir!
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thank you, Bird
Clean+Press 60kg x5, 65kg x4, 70kg x3, 75kg x2, 80kg x1, 85kg x1, 80kg x1
60kg 10/8/7/6 - kewl
Squat - couldnt do it. wrist hurt like fuck when trying to hold the bar. going to try again tomorrow
That’s no excuse!
Hahah seriously though, get that thing healed up man! Check mobilitywod. There might be some good stuff there for your wrist.
^that guy is awesome. annoyed he isnt competing in worlds strongest man this year, he is focusing on london 2012
Wrist seems to be all healed up, i forced myself to take a break. I was able to do shoulder dislocations for the first time since Dec 1st last night - felt sooo good
Im starting back on the 28th or 29th - that way it wont be a new years resolution lol
GOALS:
By April 1st
Squat 230-250kg
Dead 230-250kg
Bench 130-150kg
Clean+Press 90-100kg
Bodyweight 100kg
Still cant decide between an Upper/lower or Push/Pull/Legs, probably the latter
Clean press - BWL, +15 singles
1 hand BB snatch - 15 singles
Bench - BWL, +15 singles
Triceps/seated DB cleans
Abs (windmill variation)
Cleans/high pulls (heavy) BWL, +15 singles
Thick DB clean+press 1 hand 30reps total
Pendely rows 5x10
R flyes
Curls
Squat/Dead BWL, (squat)3x3, 2x2, 20reps/(dead) 15singles
Goodmornings or Ghetto glute ham raise, 5x10
thick bar deads
after training, i will be doing 20mins+ incline treadmill walk as per
we will see how far that gets me after a month (nowhere, its on a treadmill! ha ha ha ha)
Diet:
(train first thing)
Shake before and after, 60g protein, 70g carb (oats)
I have 60 EPA tabs that a friend gave me, will take 1 before cardio
100g rice (60g carbs)
1kg chicken - thighs or legs
10 eggs
lots of celery and spinach
needs fine tuning and calorie calculating
ugh, the most strenuous thing i have done these past two weeks is stuff my face. Consequentially, i look like a sack of shit.
1 hand BBsnatch 40kg x3, 45kg x5, 50kg x2 - good, kinda musculed up though
Clean+press 60kg x5, 65kg x4, 70kg x3, 75kg x2, 80kg x1, 77.5kg 3x1, 70kg 3x3
Fat DB clean+press 30kg 5x3
kinda went easy today
Inc tread: 15%, 3.2kph, 15mins - all my calves could take! theyre going to have to used to this lol
oops, should have re-read that article. it recomends 5-10% incline rather than 15%
i cant do it, i just have to squat/dead more than twice a week
Dead, worked up to 195kg x2, grip failed half way up with 205kg - not suprised after exactly one month off
then 185kg 10x2
squat 100kg x20 (easy) the gym was closing at 2.30pm today with out telling anyone(for no reason), so i just had time to do this. no cardio though
Not checked this for ages. Huge progress and great training. That squat is awesome (so deeeep) and 85kg military means you are for sure gaining on your goal. Gonna be so awesome when you get it.
ps. where in england are you based? I train in Barnsley or Leeds
^ yeah, i was SOO pleased with that squat. I train SE london - west wickham
Bench: 60kg x10, 70kg x8, 80kg x6, 90kg x4, 100kg x2, 105kg x1, 110kg x1, 115kg x1, 120kg x1 - ok, need to add 20kg in as many weeks
Paused Bench 80kg x3, 85kg x3, 90kg x3 - 2 sec pause at bottom
Pendelay row 80kg x10, 85kg x10, 90kg x10, 95kg x10, 100kg x10, 105kg x10
Power cleans 80kg x3, 90kg x3
Incline Walk, 40mins, 10% inc, 2.5mph. will progress by adding 0.1mph each time till it hits about 3mph, then up the incline
Thank GOD i had a friend to talk to while doing this
