An Englishman's home is in the squat rack...

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

An Englishman's home is in the squat rack...

Post by Beer Jew » Thu Oct 15, 2015 11:20 pm

Thursday 16th October - Session One

Power Snatch

50kg x 2
55kg x 2
60kg x 2
65kg x 2
70kg x 2
75kg x 2
80kg x 1,1,1

Squat

100kg x 3
120kg x 3
140kg x 5
160kg x 5

Pause Squat

110kg x 3 - Beltless
120kg x 3 - Beltless
130kg x 3 - Beltless PR

140kg x 5 - Belt On PR

Paused Dumbell Bench

75 pounders x 10,10,10

A good day today. My wife and I put down a deposit on an apartment, which will hopefully be completed July 2016. It's only a 530sqft one bedroom, but it's a huge relief to step onto the property ladder in London.




Stay tuned. Big things coming....

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: An Englishman's home is in the squat rack...

Post by Beer Jew » Sun Oct 18, 2015 3:15 pm

Sunday 10th October - Session Two

Not the best day today. Had flu like symptoms yesterday so I was going to blow off training, but ended up feeling a little better today with an hour to spare. The result - a rushed session that wasn't too stellar.

Pause Bench

60kg x 5
80kg x 5
90kg x 5
95kg x 5
100kg x 4 (f5) - Not clever. Should have either rested longer, or listened to my coach and gone 97.5kg

Spoto Press

80kg x 5
85kg x 5
87.5kg x 5 = PR

Slingshot

120kg x 3

Lying Dumbbell Extensions

10kg's x 10,10

Incline Dumbbell Rows

24kg's x 10,10


User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: An Englishman's home is in the squat rack...

Post by Beer Jew » Tue Oct 20, 2015 6:40 pm

Thursday 16th October - Session One

Power Snatch

50kg x 2
55kg x 2
60kg x 2
65kg x 2
70kg x 2,2,2,2,2

Deadlift

140kg x 3,3
165kg x 1
185kg x 5
190kg x 5

Halting Deadlift

110kg x 3 - Beltless
120kg x 3 - Beltless
140kg x 3 - Beltless
150kg x 3 - Beltless PR

Pendlay Rows

90kg x 10,10


User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: An Englishman's home is in the squat rack...

Post by Beer Jew » Sun Nov 29, 2015 4:41 pm

Coming off the end of a big volume block, decided to rest this past week and hit some maxes, to competition standard rules, i.e. Knee sleeves, paused bench etc.

90kg / 198lb body weight.

Squat:

200kg / 440lbs X 1

Bench:

120kg / 265lbs X 1

Deadlift:

250kg / 550lbs X 1

570kg / 1254lb total.

Gives me some numbers to base the next couple of cycles on. I think I'll rest up this week, then hit a 3 week strength block, deload for a week, hit another 3 week strength block with slightly higher numbers, deload, taper and aim for 210/130/260 at the next peak, which would give me a nice 600kg total around the start of February.

Post Reply