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Abolishing my shame

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KevC86Icon...21-11-2014 @ 12:58 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		Didnt get a great deal of sleep before this as the missus is rather ill so she was up coughing and ruining my sleep most of the night, selfish bleep! Wasnt feeling optimistic en route to the gym so decided i'd just play about a bit and have some fun.

21/11

Push press,

90 x 2,
90 x 2,
100 x 2,
110 x 2,
120 x 2f3 - PB - vid here: https://www.youtube.com/watch?v=maWvCB7FAnw

BTN jerk,

60 x 2,
90 x 2,
90 x 2,
110 x 1.

Bench press,

100 x 3,
120 x 2,
130 x 2,
130 x 2,
130 x 2.


Pretty happy with the push press, though disappointed to miss the 3rd rep, from watching the video it looks as if the press went forward rather than up. I also realized after the event that it was only 4kg short of BW, would have done 125 for a single if i'd realized that before hand as a BW overhead would be a nice thing to finally achieve.
First time trying BTN jerks, felt very comfortable, but as i wasnt able to drop the weights i didnt really dare go any heavier as getting the weight back down onto my traps was tricky business.
KevC86Icon...22-11-2014 @ 19:56 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/11

Strict press,

80 x 3,
90 x 3,
100 x 2,
110 x 1.

Front squats,

140 x 5,
180 x 3,
200 x 2.

Paused squats,

200 x 1,
220 x 1,
220 x 1,
220 x 1.

Paused incline press,

100 x 2,
110 x 2,
110 x 2.

Axle deadlifts,

105 x 3,
105 x 3,
115 x 3,
125 x 3 + 10s hold - PB?


Pretty happy with todays session, knees were suffering a bit during the paused squats, but overall everything felt comfortable enough.

Planning deadlifts and events for tomorrows session, torn between a max single and a PB triple, will depend how the warm ups go I suppose, and events will be determined by the weather.
KevC86Icon...23-11-2014 @ 13:45 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/11

Deadlifts,

220 x 2,
270 x 1,
(suit on )
270 x 1,
290 x 1,
310 x 1 - PB - pretty comfortable, still think I'm good for 320 on a good day, though it appears lockout is now my weak link, which is a change as its always been acceleration off the floor where I've struggled. Will adjust training from next week to try and improve lockout strength. vid: https://www.youtube.com/watch?v=GV62-fXsXgs

SLDL/Deadlift,

220 x 1/1,
240 x 1/1,
250 x 1/1.

Power snatch,

50 x 2,
50 x 2,
50 x 2 - Most of these were solid reps, starting to get the hang of this, may up the weight over the next week or 2.

Hammer curls,

15 x 12,
30 x 12,
30 x 12.

Power clean + strict,

50 x 8,
50 x 10,
50 x 12 - Just threw these in to get the heart going as I couldn't do any events in the rain.


Pretty happy with the session, though foolishly forgot to put my knee sleeves on, which I was regretting before the end of my deadlifts. Thinking strict log and squats for tomorrow night.
KevC86Icon...26-11-2014 @ 21:35 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/11

Strict press,

80 x 3,
90 x 2,
100 x 1,
115 x f,
100 x 4f5.

Followed up with tricep pump work.

Knew going in there wasn't a lot in the tank and 2 fails was enough to convince me that was correct, so did a little bit to pump up the triceps and then went home for half an hour with my foam roller.
KevC86Icon...26-11-2014 @ 21:42 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/11

Front squats,

100 x 8,
140 x 5,
180 x 6 - Technically a PB, but having watched the video there were some very questionable reps, so this one wont be going on the score cards - Vid here: https://www.youtube.com/watch?v=IRMdPIOSV_g


Paused squats,

180 x 2,
220 x 2,
220 x 2 - Vid here: https://www.youtube.com/watch?v=cTHZ83gmC_0

CGBP,

100 x 3,
130 x 3,
140 x 2,
150 x 2 - Vid here: https://www.youtube.com/watch?v=nNJ5SkfvDuk

Log one motions,

60 x 2,
80 x 1,
80 x 2,
90 x 1 - possibly the heaviest log I've ever one motioned, though it almost stalled off the chest.


Happy with the way todays session went, until I decided to play with the log everything felt very comfortable, and particularly pleased with the paused squats, nice to see my squat technique is now far prettier and more efficient than it was a 6 months ago. A little disappointed that my front squat reps weren't as solid, but now that I'm aware of the problem I'm confident I can solve it in a fairly small space of time.

Deadlifts and strict press on the agenda for tomorrow night.
KevC86Icon...27-11-2014 @ 22:09 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/11

Strict press,

90 x 3,
100 x 2,
110 x 1.

Double deadlifts,

210 x 1,
260 x 1,
280 x 1 - 5kg PB - deficit rep flew up, rep from the floor was a lot slower but managed to lock it out without hitching.

Pendlay rows,

110 x 6,
110 x 6,
130 x 3,
130 x 3.


Short session tonight, but pretty happy with it, presses all felt comfortable, deadlift felt very strong, especially the deficit reps, may try a 300 deficit pull before the new year.

SLDL, squats and log press tomorrow, hopefully some event work as well if everything isn't soaking wet.
PhillippeHalterIcon...27-11-2014 @ 23:55 
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Are horror films healthy...?
Member 5449, 2203 posts
Are you still ashamed?
KevC86Icon...28-11-2014 @ 08:54 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		yep, by a great many things.
PhillippeHalterIcon...28-11-2014 @ 11:54 
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Are horror films healthy...?
Member 5449, 2203 posts
KevC86 said:yep, by a great many things.


Hajj I'm glad I asked

I will leave you to your training
KevC86Icon...28-11-2014 @ 20:06 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/11

Paused squats,

180 x 3,
220 x 2,
240 x 1f2 - 2nd rep was waay high, so we wont be counting it.

Power snatch,

60 x 2,
60 x 2,
60 x 2.

Log press,

90 x 3,
100 x 2,
110 x 1 - took 2 attempts go lockout the press, just didnt put enough effort in with leg drive on the first attempt, but as i only cleaned the weight once i dont need to class it as a fail Happy

SLDL/Deadlift,

190 x 1/1,
240 x 1/1,
260 x 1/1 - PB?
KevC86Icon...29-11-2014 @ 15:20 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/11

Strict press,

80 x 3,
90 x 2,
100 x 1.

Push press,

100 x 2,
110 x 1,
120 x 1.

Paused incline press,

100 x 3,
120 x 1,
120 x 1.

DB hammer curls,

30 x 12,
35 x 6,
35 x 8.
KevC86Icon...30-11-2014 @ 17:01 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 30.11.2014 @ 17:01 PM by KevC86
30/11

Deadlifts,

170 x 2,
220 x 1,
260 x 1,
280 x 3 - PB - final rep hitched.

Squats,

180 x 3,
220 x 2,
240 x 2.

Yoke press,

110 x 1 - PB.
110 x 2 - PB.

Block press,

109 x f,
109 x f.

Yoke - DnT @ 10m,

180 x 20m,
270 x 20m,
270 x 20m.

Tyre flip/farmers medley.

350kg tyre x 3/65kg farmers x 20m - DnT @ 10m,
350 x 3/105 x 10m.


Very happy with the session, a little surprised I managed the deadlift pb, first rep felt very heavy. Yoke press was a big PB, been trying to get that thing overhead since I moved to this gym 5 months ago, so glad I finally managed it. Failing the block press was a bit of a let down, but I think I just need to get some practice with the technique, found it very hard to get the block high enough on my chest to press it from.

Yoke was a first since Yorkshires, kept it light, just wanted to get some practice in. And the medley was just to get the heart pumping before the end of the session.

Light session on the cards for tomorrow, strict press and axle deads.
KevC86Icon...03-12-2014 @ 21:16 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		Everything hurt on Monday, so kept it light, axle clean + strict up to 105 x 1, and DOH axle deadlifts up to 125kg with a 10s hold.

3/12

Strict log,

90 x 1,
95 x 1,
100 x 2 - PB - previous best was 97.5 x 1.
90 x 2.

Paused squats,

180 x 3,
220 x 3,
240 x 2 - PB - vid here: https://www.youtube.com/watch?v=jU3GT2nSd4g

CGBP,

110 x 5,
120 x 5,
140 x 2.


Very happy with the session, though disappointed not to get the log pb on camera, my cameraman was busy doing his cardio, what a waste!

Deadlifts and strict press are the plan for tomorrow nights session.
KevC86Icon...04-12-2014 @ 21:22 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		4/12

Strict press,

80 x 2,
90 x 2,
100 x 1,
110 x f,
100 x 2,
90 x 5.

Deficit deadlifts,

220 x 1,
260 x 1,
290 x 1 - PB - vid here: https://www.youtube.com/watch?v=fAPxw3wfjCA

Pendlay rows,

80 x 5,
110 x 6,
110 x 6,
120 x 5,
120 x 5.


Bit of a mixed bag tonight. Disappointed to fail a very manageable press, and cant even say it was close, it wasn't. I suspect the log and CGBP last night was just more thsn my little triceps could recover from in 24 hours.
Very happy with the deficit pull, its not only a 10kg pb, it also felt quite comfortable, looks to be technically a very good pull and puts me within touching distance of my target 300kg deficit before the end of the year.

Not really sure what the plan is for tomorrow, likely squats, SLDL and events if its not raining.
KevC86Icon...05-12-2014 @ 19:55 
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Member 5141, 4205 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/12

SLDL/DL

220 x 1/1,
260 x 1/1.

SLDL

270 x 1 - PB
275 x 1 - PB

Log press

70 x 2,
90 x 1,
100 x 1,
110 x 1,
100 x 2,
90 x 5.

3/4 ROM strict press

60 x 3,
80 x 3,
80 x 3.

Paused squats,

180 x 3,
180 x 3,
180 x 3.

Paused incline,

100 x 2,
110 x 2,
120 x 1,
120 x 1.


Good session tonight, though the final set of log presses left me struggling to find oxygen for a few minutes. First rep of paused squats also went rather wrong and turned into a no hand squat as i lost balance and had to let go of the bar to grab the rack and keep myself on my feet.
The reduced ROM strict presses are just a new idea to try and work the sticking point on my press, these felt a little too easy, so may try reducing the ROM further next time to start from my sticking point instead of a little below it.

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