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