Squatting the rainbow
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| liljohn |  | ... | 13-08-2015 @ 21:37 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Tonight I went and did a Muay Thai session Omg. I knew I was going to find the fitness hard but wow. Feel great now mind you. Started off with circuit work about 10 minutes worth. Basic combination and technique work on pads for about an hour Should really help build some recovery rate, cardio and movement ability | ||
| liljohn | | ... | 14-08-2015 @ 20:26 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Friday Squat 155x5 Last rep was very slow and ass lead in some of the reps Bench 90x5 60x10,8 Huge arm and shoulder pump from yesterday! Snatch pulls 90kg 5 sets of 3 Deadlift 180kg 3x3 Didn't realise I shoot my knees under the bar much which I don't think is great when get heavy. Had one of the strongman guys giving me some advice. Start with vertical shins so I'm shooting hips forward instead of knees under. Any thoughts on that? | ||
| liljohn | | ... | 16-08-2015 @ 13:38 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Saturday - 30mins cardio Sunday - k1 session | ||
| liljohn | | ... | 20-08-2015 @ 08:38 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Unable to get to the gym this week Monday was 3mins exercise bike Wednesday big foam roll, stretching and 30mins | ||
| liljohn | | ... | 22-08-2015 @ 16:25 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Muay Thai this morning Didn't eat so wasn't good, nice bit of hurling half way through Back to normal training from Tuesday/Wednesday next week. Painting rest of today and dog proofing the house | ||
| liljohn | | ... | 28-08-2015 @ 23:27 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | First session back after nearly two week off so bit of a fun session Worked up to 70kg snatch, powered and added a oh squat Missed 72.5 then made it missed 75 moved onto C&j C&j up to 95. Got bit ropey stopped there Squat 160 triple | ||
| liljohn | | ... | 31-08-2015 @ 21:02 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Post Edited: 31.08.2015 @ 22:45 PM by liljohn Monday Snatch Bar warmup, 40 2x2 with a third paused same at 50kg. 60x2 then 70,65,70,70 Slow on turnover. Dropped down due to press outs then back up. During squat warmup i did 3 sets of 4 90kg snatch pulls Squat Bar x3, 60x3, 100x3, 130x1 weightlifting belt on 130x3, 140x3 150x3 Front squats with weightlifting belt 60x3, 80x3, 90x3, 100x3, 110x3 Bench paused Barx5,5 60x5, 80x5, 90x3, 95x3, 97.5x2 Then as forgot to s/s row these drops were s/s with plates on 12 3x8 Bench paused 87.5kg 3x3 | ||
| liljohn | | ... | 05-09-2015 @ 19:54 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Managed to get a session in today Started with a clean and jerk complex of Pull, clean, front squat, jerk, jerk Up to 80kg The C&j double at 90 and a single at 95kg. Deadlift Working on vertical shins and not putting knees under bar Tripled 180 Couldn't get 200 past the knees which was annoying In frustration switched to old style and pulled 200 Bench 5 @ 90kg paused | ||
| liljohn | | ... | 07-09-2015 @ 20:32 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Back to Wakefield weightlifting club Some good stretching and coaching being back at the club to start. Working on getting under and position I need to be in when snatching. Started with a snatch complex I thought might help of Pull, high hang snatch, snatch, snatch balance worked up to 50kgp Then full Snatch doubles and I got under all these! 60,65,68 failed 70 Squats with weightlifting belt triples Only up to 140  Front squats weightlifting belt 100 triple felt good 110 single gassed out Ran out of time to do the pressing. Hope this isn't a recurring thing as I need to get my bench and strict/push press up. Hmmmmm. | ||
| liljohn | | ... | 09-09-2015 @ 20:34 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Down at the club again tonight Started with C&j training Complex of pull, clean, front squat, 2 jerks Then into full C&j I was very slow today and up to 85kg and was no pop so only stayed at this Deadlifts Triples up to 160 the. Doubles at 180 and a single at 190 Still struggling with changing things up Bench up to 85 for a few sets playing with set up grip width etc | ||
| liljohn |  | ... | 11-09-2015 @ 20:49 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | this evening i visited 5 towns powerlifting. superb. great set up, amazing bars powerlifting racks/ benches i had some work done on my bench initially worked up to a paused pb of 105kg then some light weight reps with different grips going to all the way out also first time ive benched with a belt and it does make me think of bracing and holding myself better then i started deadlifting with a couple lads. up to a 190kg with the new form keeping shins more vertical and not shooting knees under. then 3 triples at 170kg. | ||
| liljohn | | ... | 12-09-2015 @ 14:31 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Small session today I tried low bar squatting. Up to 160 for singles It felt incredibly different. Weird standing and one at down but although slower coming up felt stable. Will try these now and again and hopefully get some coaching on getting it spot on and see if there is benefits Quick jerk complex of push press, power jerk, jerk Shoulder were tight and fried tho Punch bag work to finish | ||
| liljohn | | ... | 14-09-2015 @ 19:53 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Monday Hip Hang snatch Doubles of bar, 40, 50 Singles at 60 and 65. Missed first 65 to slow, after that was fine. Missed 70. Snatch Doubles @ 60kg & 65 70 f,1 75 f,f,f 65 f,f so nailed a 60 lol Squats again trying low bar Triples of 70,100,120,140 160 double tho second rep was a lot of lean 145 for 2 doubles were hard as hell I still be a few more sessions and maybe some coaching on this to see if it suits me for the powerlifting | ||
| liljohn | | ... | 16-09-2015 @ 20:07 |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Wednesday's training C&j Doubles upto 90 which I pressed second jerk Back down to doubles at 80 and was a shocking set so that was that Beltless Front squat triple at 100 then 110 for a single which sucked Down to triples at 90 for 3 sets fairly comfortable I really wanted to bench tonight so Paused Bench triples put belt on for a set at 90 to get used to it Then 95 for a triple Dropped down to 80 for tng reps Beltless 5,5,4 | ||