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Abolishing my shame

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KevC86Icon...02-02-2015 @ 21:43 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
2/2

Paused bench press

130 x 5,
130 x 5,
140 x 2,
150 x 1,
160 x 1,
130 x 2 - 5s pauses.

DOH axle deadlift

105 x 3,
125 x 3,
130 x 1,
130 x 2.

Beltless speed squats

180 x 2,
180 x 2,
180 x 2,
180 x 2.

Beltless squats

180 x 8.


Happy with tonights session, the 140 and 150 presses flew up, so was confident of making the 160. It was a bit of a slow rep, but never close to stalling, looking for 165 next week, which should put me in good stead for a 170 at Maxpower.
Deadlifts and squats were decent if not spectacular, developed a blister on my thumb which made grip a bit of an issue, but happy enough with the numbers.

Rest tomorrow, then front squats and strict log on wed.
KevC86Icon...04-02-2015 @ 21:33 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/2

Strict log

80 x 2,
90 x 2,
90 x 2,
95 x 2,
95 x 2,
95 x 3 - PB?
90 x 1,
90 x 1.

Paused front squat

160 x 2,
160 x 2,
180 x 2,
190 x 1,
200 x 1 - no pause.



Very happy with todays session, log felt reasonably comfortable, the last couple of singles were to test a new pressing position, but honestly I was too worn out to really identify if it was more or less comfortable than my usual pressing.
Front squats were good, though I regret not pausing the 200, or going for at least a 2nd rep. It felt heavy going down so I decided against the pause, but it actually came up really easy so I should probably have added another rep or 2, but my head was all set for a heavy single and I didn't appreciate how comfortable it was until I was racking the weight.
Think i'll keep front squats in the mix and maybe I'll finally nail a 250 single for a nice PB.
KevC86Icon...05-02-2015 @ 21:33 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
5/2

Paused incline press

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

3/4 strict press from rack

70 x 5,
80 x 5,
80 x 5,
85/80/70 x 2/2/2.

Trap bar deadlift

180 x 2,
210 x 2,
240 x 2,
straps on,
280 x 2,
300 x 2 - PB?


Happy with todays session. Inclines felt a bit heavier than I would've liked, but nothing too bad. Overhead was very comfortable, quite fond of that particular variant press, no idea why I don't do it more often, I shall be rectifying that.
Deadlifts were very strong, quite confident the 300 is a PB on the trap bar, and the double left at least 1 rep in the tank.

Conventional deads and paused squats tomorrow, as well as some sort of overhead.
KevC86Icon...06-02-2015 @ 18:06 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
6/2

Log press

80 x 1,
90 x 1,
100 x 1,
110 x 1,
115 x f, f,
100 x 1, 3, 3,
110 x 1.

Paused squats

220 x 1, 1, 1, 3.

Seated military press

60 x 5,
80 x 3, 3, 3.

Beltless deadlifts

190 x 1,
220 x 2,
240 x 2.

Deadlifts

260 x 1, 1, 1.

Power shrugs

100 x 5,
150 x 3, 3.

Plate pinches

2 10s x 3 eh,
2 15s x 3 eh, 12s hold eh.


Got through quite a bit of work tonight, all of which i was happy with except my log pressing. Its becoming a bit of an issue now, and no idea why. I'd like to put it down to my reduced bw, but no other exercise is suffering, even other overhead is still at pretty much the level it was at xmas time, so i've got to think theres some technical flaw i'm now making. I dont really have time to change much between now and Maxpower, but once thats out of the way learning proper log press technique will be priority number one, fortunately i know several guys with monstrous overhead who i can badger into educating me.
Until then i'll rely on good old fashioned practice, and will go back to the training i was using pre Yorkshires (when my overhead was improving) which simply requires a huge quantity of overhead lifting, so expect some form of overhead every session for the foreseeable.
On the brightside squats are feeling solid, and deadlifts feel excellent, even if todays suffered somewhat as a result of a shockingly bent bar. Starting to think i may able to shoot for a deadlift PB at maxpower despite the fact we'll be pulling on an axle.

Overhead and rowing on the cards for tomorrow.
josh_ainsIcon...06-02-2015 @ 18:25 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 06.02.2015 @ 18:26 PM by josh_ains
spot on with log re-approach , best gains for me was training it day on day off x 2 times and then added days rest before the hardest session on the 3rd workout 1st workout 2 reps , 2nd 3 reps , 3rd 4 reps , 5 work sets , once id hit 4 reps on all sets id up each workset 2.5kg and go down to 2 reps , same with strict if that makes sense , front squat is stupid strong any tips for me on that one Grin
unit94Icon...06-02-2015 @ 18:28 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Stop failling reps!
KevC86Icon...07-02-2015 @ 08:07 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
josh_ains said:spot on with log re-approach , best gains for me was training it day on day off x 2 times and then added days rest before the hardest session on the 3rd workout 1st workout 2 reps , 2nd 3 reps , 3rd 4 reps , 5 work sets , once id hit 4 reps on all sets id up each workset 2.5kg and go down to 2 reps , same with strict if that makes sense , front squat is stupid strong any tips for me on that one Grin


Yeah Josh, thats not too dissimilar to what i'm thinking. Planning 2 session a week strict log, and 2 session a week log press. Though will make sure the heavier log press session follows my rest day.
As for front squat i really cant offer much advice beyond simply getting your conventional squat stronger (which judging by your log lately you seem to be doing just fine at) and staying reasonably flexible. As a lift front squat has always came reasonably easy to me, and isnt usually too far away from my max back squat, we'll find out exactly what the difference is when i max it after Maxpower.

unit94 said:Stop failling reps!


Well its not like i f*cking load the log with the plan of failing! The 110s go up a piece of cake without sleeves or wraps, there isnt any logical reason why i'm failing the 115s other than that i'm being a b**ch and not getting my head forward once the log clears it.
KevC86Icon...07-02-2015 @ 15:46 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/2

Strict press

80 x 5,
90 x 2, 2.

Push press

100 x 3, 3, 3.

Standing btn strict press

60 x 5,
70 x 5, 5.

Paused CGBP

100 x 3,
120 x 3,
140 x 2, 2.

Pendlay rows

100 x 10,
130 x 3, 3.

500m rows

1m46.5s - PB
1m56.7s


Very mediocre session today, everything suffered as i forgot my kit bag, most of it i can do without, but no Oly shoes and wrist wraps made pressing a weird affair.
Followed this session up with a few hours working on the other halfs car, so planning to devote the rest of the day to some hardcore eating in prep for events tomorrow.
KevC86Icon...08-02-2015 @ 17:19 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
8/2

Log press

100 x 1, 3, 3, 3.

Axle deadlifts

205 x 2,
straps
245 x 1,
265 x 1.

Squats

200 x 1,
wraps
240 x 1,
260 x 1.

Duck walk

200 x 12m, 10m.

Duck walk into tyre flip

200 x 15m into 350 x 3.

Stones to 48" - no tacky

90 x 3, 3.
108 x 2.


Fairly laid back session today, at least until I got to duck walking. The axle and squat were just to test my openers for max power. Will test bench tomorrow, but thinking it'll probably be 150.
Duck walk wasn't too bad, starting to come to terms with it, but its still a t**t.
Mini medley was no harder than the duck walk, plan is to add an extra tyre flip each time until they get up beyond 5, at which point i'll start to add a 3rd event (sled drag when I have access to one, farmers or keg when I don't).
90kg stones were 1 motions, 108s were conventional. Missing doing heavy stones, but as none of my comps in the first half of the year have stone loading I cant really justify devoting much attention to them sadly.
KevC86Icon...09-02-2015 @ 21:21 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
9/2

1 clean strict log

70 x 2, 2.
90 x 2,
95 x 2,
97.5 x 2.

Log press

107.5 x 1,
110 x 1.

Paused bench press

120 x 1,
140 x 1,
150 x 1,
155 x 1,
160 x 1,
140 x 3.

Beltless speed squats

180 x 2, 2, 2, 2, 2.


Fairly mediocre session. Strict log was decent, better than last week, and the first rep of 97.5 was a 1 motion, which may technically be a PB. Bench suffered slightly as a result of following log, but 160 was still entirely doable, I think that will probably be my opening weight at maxpower, though not sure how much higher i'll be able to go.
KevC86Icon...11-02-2015 @ 21:28 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
11/2

1 clean strict log

70 x 2, 2.
90 x 2, 2.
95 x 2.

Log press

105 x 1, 1.

DOH axle deadlifts

105 x 3, 3, 8.

Paused front squats

140 x 2,
180 x 1, 1, 1, 1.

Lockout press from rack

80 x 3, 3, 3.


Tragically poor session tonight, though that's pretty much what I expected. Ended up having a very late night yesterday, and as is the way that was inevitably followed by a busy day at work today so I was ready for bed by the time I got to the gym.
Everything felt heavy, and I was just trying to get through the motions until it was home time. Not expecting things to go a great deal better tomorrow, but its a new day so who knows what it will bring.
KevC86Icon...12-02-2015 @ 20:52 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/2

Strict press

80 * 2,
85 * 5,
90 * 3,
95 * 2.

Paused incline bench

110 * 2, 2, 2.

Deficit deadlift

200 * 1,
220 * 1,
240 * 1,
Straps
240 * 1, 1.

Sldl

200 * 3,
220 * 3,
240 * 4 - pb.


Much more respectable session today, only thing that felt less than good were my deficit pulls, feeling a little tight and couldnt really pull from my usual position so a couple of the reps ended up being almost stiff legged, sure the problem is nothing that a hot bath and some time with my foam roller cant cure.

Squats and deadlifts on the cards for tomorrow, though nothing too drastic as i want to be fighting fit for my Northerns run through on sunday.
KevC86Icon...13-02-2015 @ 20:01 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
13/2

Paused squats

200 x 2, 2, 2.

Strict log

80 x 2, 2, 2.

Log press

100 x 2, 2.

5s Pause Cgbp

110 x 2, 2, 2.

Power clean + push press

100 x 2, 2, 2.


Feeling rather under the weather today so kept it simple and light with a variant on my deload session. Everything was comfortable enough, though back is feeling a bit off still.
KevC86Icon...14-02-2015 @ 12:02 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/2

BTN strict

60 x 3, 3,
70 x 3, 3.

BTN push press

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

Split jerks

100 x 2,
110 x 2, 2.

Pendlay rows

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

Dips

6, 6, 12.

Power snatch

60 x 2,
80 x 2.


Felt a lot better today, right up to the point i banged 110kg into my chin on my final set of jerks, youch!

Training at JP tomorrow, hoping to run through most of the events for North Englands.
KevC86Icon...15-02-2015 @ 16:44 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 15.02.2015 @ 21:10 PM by KevC86
15/2

Log press from blocks

85 * 3, 3,
105 * 2, 3, 3,
115 * 2,
125 * 1.

Squat - barrel setup

120 * 3,
150 * 3,
210 * 3,
240 * 5,
280/290 * 1/1.

Duck walk

220 * 15m.

Duck walk/sled drag/tyre flip medley

220 * 15m/200 * 15m/350 * 2.

Keg loading

115/120/120 x 1


Cracking session today. Started to feel comfortable under the log again. Squat set up was pretty brutal, we took the reps to below parallel to play it safe. Set up was pretty solid, just need a little more practice to find the right foot placement as speed out of the hole was a bit problematic today.
duck walk was actually a piece of cake this week, not nearly as nervous about this as i was a few weeks ago.
Sled was pretty comfy. Tyre was horrific though mostly just because id ran out of air by then,as conditioning improves over the next 10 weeks i'll start to add extra tyre flips and speed up.
Keg loading was surprisingly easy, wasnt confident so didnt do the run in which we'll have to do at Northerns, but loaded the three kegs no problem at all, will train with the run in from now on since i know i can load them.

Only one or two sessions next week and then rest and prep for maxpower on saturday.

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