[quote]Oregand wrote:
[quote]phlegms wrote:
Currently sitting in an airport in Estonia waiting for my flight back to Dublin. Had an awesome trip but I really can’t wait to get back to hitting the Iron. My flight back should get me back in Ireland for about 5pm so hopefully I can get a quick and dirty shoulder session in tonight![/quote]
Awwwwwwwwwwwwwwww yeah bro, Do I feel a OHP PR coming on?
I think I do.[/quote]
I hope so, I’ve 4 days worth of sugary estonian carbs in me!
Ha. Hope the trip was fun mate. Keep up them front squats & remember the same rule applys to squatting as CGBP’ing… if you can use 300lbs on front squat/cgbp… you can use over 300lbs on back squat/bench press… so I wouldn’t worry about back squat too much as olympic style lifters all seem to have insane front squats!!
[quote]jake_j_m wrote:
Ha. Hope the trip was fun mate. Keep up them front squats & remember the same rule applys to squatting as CGBP’ing… if you can use 300lbs on front squat/cgbp… you can use over 300lbs on back squat/bench press… so I wouldn’t worry about back squat too much as olympic style lifters all seem to have insane front squats!![/quote]
Thanks man, hopefully a 300lb front squat isn’t too far out of my reach!
27th September 2011:
A. Military Press:
20kgx5
30kgx5
35kgx3
42.5kgx3
50kgx3
55kgx6
B. Push Press:
60kgx5
65kgx5
70kgx5 (+1 from last week)
75kgx1 x3
C. Dips @Bodyweight:
15/15/14/11/11
D. Weighted Decline Crunches:
5 sets with a 20kg plate overhead.
E. Cable Hammer Curls:
3 sets
F. One arm cable curls
3 sets, these seemed to hurt my wrist the least.
Notes:
Sluggish workout today, but one that was expected really. Had a pretty long day of travelling so just wanted to get something in today and get back on track. The pressing was feeling pretty sluggish so I didn’t hit any major PRs. Still, just glad I hit what I wanted to hit today in terms of my 5/3/1 reps! Still trying to figure out how I’m going to approach my arm training, anything barbell or dumbbell based is out of the question as it messes my wrists up something awful. I’ve been using wrist wraps for everything and its alleviating some of the post-arm training swelling I would get. I tried some single arm cable curls and they seemed to feel alright so I think I’ll keep these in for the time being. Anyway, enough rambling, gonna rest up and hit some cleans and deads tomorrow. SO PUMPED!
28th September:
A. Power Cleans:
60kgx3 x2
80kgx3
85kgx3
90kgx3 x2
*Limiting the weights I add to these each week as I can’t drop the bar in my gym or I’ll get thrown out, having to be somewhat conservative.
B. Deadlifts:
75kgx5
85kgx5
90kgx3
105kgx3
120kgx3
135kgx6 (Could of got more but was limited by my Oly shoes, not allowed to go barefoot…)
C. Snatch Pulls /super Set/ Pull ups:
50kgx5 (+10 pull ups)
60kgx5 (+9)
70kgx5 (+6)
80kgx5 (+8) *form not explosive enough with this set.
60kgx10 (+7)
*Pull ups were done with a lat emphasis, to do this I used straps and focused on pull my elbows down and up with my lats with a pause at the top and slow negative. Really felt my lats working with these!
Notes:
Solid workout. Gym was crawling with Freshman so I had to not only wrestle with the masses to get a bar (and the worst one in the gym at that), but I was working in between sets with like 3 other dudes! The other dudes were cool though, got talking to them and turns out they are all into powerlifting etc so it turned out awesome. Power cleans felt snappy, but as I said I have to limit the weight on them for the time being. Deads were average, had to wear my oly shoes to deadlift in which fucked up my form. Having your heels elevated ruins the mechanics of the lift so my top set numbers felt very limited in this respect. Snatch pulls felt crazy light today and the lat pull ups gave me a great lat pump. Definitely keeping this style of pull up in my workouts.
Nice power cleans! I need to get to work 
nice cleans phlegms! Solid for sure. Are you gonna start working out with the PL dudes that worked in with you?
[quote]gregron wrote:
nice cleans phlegms! Solid for sure. Are you gonna start working out with the PL dudes that worked in with you? [/quote]
Thanks man! Possibly in the future. I’ve been working with one of the coaches in the gym to get a weightlifting club set up in the university so I’ll start scoping out interest amongst dudes like the ones I trained with today and see if we can’t get ourselves some training groups together. I’ve definitely been noticing a lot more serious lifters in the gym since college has started back so I could be onto something that could work out well!
[quote]ashylarryku wrote:
Nice power cleans! I need to get to work :)[/quote]
Thanks man, just following your lead!
A. Front Squats:
50kgx5
55kgx5
60kgx3
70kgx3
80kgx3
90kgx5 (Had more in me for the max rep set but wanted to leave some in the tank for backsquats)
B. Atg-Oly style backsquats:
50kgx5 (paused)
60kgx5 (paused)
80kgx3 (paused)
90kgx3
105kgx3 x2
110kgx1 (Oly stance Pr)
80kgx20 (OH GOD THE BURN!)
C. Seated Hammy curl:
3 sets +1 drop set.
Notes:
Solid squatting, had more in me on the max rep set of front squats but wanted to leave some energy for back squats. Oly stance squats felt good, slowly getting used to this form, I already feel stronger like this than when my stance was more a wider Power-lifting stance. The 80kg widow maker set was ridiculous, took me ages to catch my breath after it!
Dude your power clean is looking slick and that window maker hurts just reading it!
Good stuff in this log, keep the solid progres up my man.
90kg cleans? damn. lol. You crazy, man
1st October:
A. Bench:
40kgx5
45kgx5
50kgx3
60kgx3
70kgx3
77.5kgx5
B. Close Grip Bench:
60kgx10
70kgx5
75kgx5 (+1 from last week!)
80kgx3 (ez Pr!)
60kgx12 (+4 from last week!)
C. Incline DB Flies /superset/ Tricep rope pulldowns:
4 sets of 10 FO’ DAT PAAAHHMMP
D. Snatches:
30 minutes worth of singles, worked up to 55kg. Think this is a Pr. It didn’t feel particularly snappy but overall my form wasn’t bad for not snatching in well over a week!
Notes:
Solid session. Flat benching felt awkward and sluggish, close grip felt smooth and easy. The usual! Snatches were alright I guess, definitely need to be hitting snatches 2/3 times a week to notice any form improvements.
[quote]Blaze_108 wrote:
90kg cleans? damn. lol. You crazy, man[/quote]
Thanks man, it didn’t feel too crazy at the time!
3rd October:
A. Power Cleans:
60kgx5
70kgx5
80kgx5 (+2 from last week)
90kgx5 (+2 from last week)
60kgx10 x2 (from the hang)
B. Deadlift:
75kgx5
85kgx5
90kgx3
112.5kgx5
127.5kgx3
142.5kgx5 (Pr)
C. “Lat” emphasis pull ups /super set/ Snatch Pulls:
8 /ss/ 60kgx10
9 /ss/ 60kgx10 (+2 from last week)
8 /ss/ 70kgx8 (+3 from last week)
8 /ss/ 70kgx6
D. Chest Supported Rows (Underhand):
1plate x20
2plates x8 (x2 sets)
2.5plates x5
Notes:
Solid session today, cleans felt like cake. Think I will switch to full cleans for the next couple of weeks before I make the jump to 100kg. Deads felt alright, the top work set didn’t feel as light as I would of liked. Lat emphasis pull ups (wide grip, straps, pulling up with lats and pause at top) worked my lats nicely as planned, definitely keeping these in permanently! My traps and back are nice and toasty right now, swole-tastic workout!
Damn man, you’re "clean"ing up in here, LOLOLOL
Seriously though, 200# cleans for reps is crazy. If I could get that for 1 without killing myself, I’d be happy, LOL
[quote]inkaddict wrote:
Damn man, you’re "clean"ing up in here, LOLOLOL
Seriously though, 200# cleans for reps is crazy. If I could get that for 1 without killing myself, I’d be happy, LOL[/quote]
Thanks man! Its weird, my cleans seem to be making steady progress but my Deads seemed to have been somewhat stagnant over the summer. I would of thought being able to clean more weight would make my deads fly up, but apparently not 
My body gains strength in messed up ways…
Solid deads man.
Cleans are still crazy.
You say “I’d hoped it would feel lighter”, but, at least in my experience, there’s a point on each lift where everything just feels heavy. Maybe it’s a mental hangup, but for me, anything above 185 on bench, 225 on squat, and 315 on deads just always feels heavy, even on days that I’ve been pulling 405+.
4th October:
A. Military Press:
20kgx5
30kgx5
40kgx3
45kgx5
52.5kgx3
57.5kgx5
60kgx3 (PR, didn’t have to hip drive the last rep up like last time)
62.5kgx2 (Pr, e-z money!)
65kgx1 (PR!)
B. Dips @bodyweight:
15/15/15/12/14 (Volume Pr, up from last week)
C. Hanging leg Raises (toe to bar) /super set/ Cable chest flies:
5 sets
D. Shoulder Rehab:
Internal/External rotation at hip and shoulder level, 3 sets of 12
Sleeper shoulder streches
Notes:
Hell of a workout today! Everything just felt so strong today despite a less than stellar nights sleep. Pr on the last workset of Military Press (57.5kgx5) and I had more in the tank, Pr with the 60kg set, and then worked up to a stupid easy single at 65kg! The reps felt really smooth to. No grinding any reps out. Dips were solid and I threw in some extra chest flies to get some volume in to bring my chest up. Definitely noticed some changes in my chest size over the course of this 5/3/1 cycle since I threw in light chest work on my shoulder days. Was going to do some push presses but decided again it and will go heavy on the rack jerks next week for my deload week. So yeah, awesome workout today!
Good PRs on the military dude. I think your definitely the dark horse that all of a sudden will be killing lots of lifters with your numbers!