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A journal of non-negligible strength gains

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macroth		...	27-01-2014 @ 14:48
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Squat 148 3x5 Press 69 5x3 Power clean 106 5x3 Bi's sore from Saturday. Gonna have to add some curlz to the mix.
Boar		...	27-01-2014 @ 17:04
Walk your talk Member 5, 25558 posts Administrator	some excellent videogramms !! nice powercleans especially
macroth		...	28-01-2014 @ 09:51
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Thanks, buddy! Things are moving along steadily. I see you're getting in top shape for EIRC. Are you really quitting on making lightweight? Still have a a month to go, right?
macroth		...	29-01-2014 @ 14:46
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Nice round numbers today. Squat 150 3x5 Tweaked my back a bit on the first set (beltless). I think I need more actual squatting in my warm-up routine. BP 100 3x5 Pretty easy. DL 200 1x5 Not quite as easy as I would have liked.
tz1127		...	29-01-2014 @ 14:48
Member 1419, 2281 posts SQ 175, BP 105, DL 240 520.0 kgs @ 82kgs UnEq	Following your journal with interest! Some nice numbers. You're doing starting strength right?
macroth		...	29-01-2014 @ 15:14
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Thanks! Yeah, I figured it would be a good way to get back to decent numbers quickly after 3 months of almost exclusive erg training. It's working, but I don't know for how much longer.
macroth		...	29-01-2014 @ 15:37
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq
macroth		...	31-01-2014 @ 21:16
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Squat 152 3x5 Back felt ok. Bar felt heavy. Press 70 5x3 Tried not to do so much of a s**tty standing inclined bench. Limited success. Power clean 108 5x3 Not a good day for power cleans. Rhythm felt off. Still doing a jumping jack landing. Gonna have to fix that if ever I want to do a proper clean, because there's no way I can go deep with my feet that wide apart. Another less than pleasant feeling was that of standing there with the bar racked and thinking "There's no way in hell I can get this overhead." On a more positive note, my gym is moving to a new, bigger location on Sunday, 500m away from it's current spot (and a bunch of us will be helping - that will be my workout for the weekend). There's still a bit of work to be done, and the pull-up rig won't be up before Monday, but it's a much bigger space. More bumpers, 25kg plates, log(s), maybe tires, climbing ropes... Looking forward to all of that!
macroth		...	31-01-2014 @ 21:27
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq
macroth		...	05-02-2014 @ 09:43
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Nothing from Saturday through Monday, due to resting and helping the gym move into a new space. Still a bit of work to do, but it's going to be a nice facility I think. Yesterday I was able to rush through a session after work. Squat: 154 3x5 Floor press: 100x5, 104x5,5 Not exactly comfortable on a concrete floor. DL: 200x6
macroth		...	05-02-2014 @ 19:42
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Another quicky tonight. Squat 156 3x5 Press 71 5x3 Both weights felt heavy.
macroth		...	10-02-2014 @ 09:56
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	* Thursday Power clean 110kg 5x3 Not really, since I missed a lot of reps. * Friday Squat 158kgx7 Only time for one heavy set. Last rep was monged up. * Sunday Half-day of alpine skiing. Great snow conditions.
macroth		...	10-02-2014 @ 10:08
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Last week was a bit of a mess because of work obligations. I have a week of holidays starting next weekend, so I'm going to try and do one more week of solid training/testing, then it will be time to change things up. I've regained a bit of strength, now I need to keep building slowly. Probably 5/3/1 or something similar, but it has to fit into 1 hour somehow.
macroth		...	11-02-2014 @ 14:24
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Post Edited: 11.02.2014 @ 16:49 PM by macroth Since I fell half-way off the wagon with my programme last week and I'll be away from the gym all of next week, I figured I'd test a few 1RM's to plan out my next phase of training. Today it was the press, and I was pleasantly surprised to equal my PB from last July. Obviously, 5 days of resting did my arms and shoulders some good. * Press ... 85kgx1 90kgx0 (got stuck around forehead height) 75kgx3 * Ring dips +20kg vest 3x5 * 1-arm standing dumbbell press (with FatGripz) 20kg 3x10 each arm Today's session is going to be my basic format after the holidays. 5/3/1 for the main lift (press, deadlift, bench, squat), counting only good reps (no grinders or ugly form), and two assistance exercises: one bodyweight/gymnastics, one lift (barbell/dumbbell/kettlebell/axle...); one of those will be heavy/low rep, the other light/high rep. I think I can fit this in one hour if I don't waste teim. Weekends will be for strongman event training (mostly light/for speed at first) and general conditioning.
macroth		...	11-02-2014 @ 15:34
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq

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