Page 1 of 13 12311 ... LastLast
Results 1 to 10 of 126

Thread: GSTACK masters lifting thread

  1. #1
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132

    GSTACK masters lifting thread

    long time lurker , had a log on pendlay forum

    Tonight
    warmup

    Snatch
    hang from hips
    just dip and go
    been a little slow lately so just to help with that

    Bar x5x3
    40 x3 x3
    45x3x2
    50x3x2
    55x3
    60x1x5

    Snatch from floor
    60x1,1,1,1,1,1
    70x1,1,1,1,1
    75x1,1,1

    Backsquat

    60x5
    80x5
    100x3
    110x3
    120x3
    120x3

    Press
    40x10x2

    Dumbell Row
    20kgx10,10,10,10 L&R

  2. #2
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Training Friday night
    Gym freezing so lengthy warmup
    Leg swings / Arm Swings /Knee Rotations/Dislocates/Lunges / Band Pullaparts skipping

    Backsquat

    Bar
    50x5
    70x4
    90x3
    105x2
    115x2
    125x1
    135x1
    140x1 tiny sticking point above parallel but got through
    142.5 same sticking point
    After Timswords 7 week program I put in 137 as my max but to be honest I hadnt squatted over 130 for a long time
    Good program
    Didnt miss a rep not really heavy volume got me used to taking bigger jumps than I had been previously and legs are back in shape now .
    I think I will take a couple of weeks off and hit it again .

    Pushpress
    50x3
    60x3
    70x3
    80x3x2
    90x3x2

    Toes to bar 5,5,5,5,5
    Dumbell Row
    20kgx10,10,10,10 L&R

  3. #3
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Warmup
    barwork

    Snatch with pause above knee
    40x3x3
    50x3x2
    60x3
    65x3
    70x1x5

    Hard on back but good for getting straight down

    Clean with pause just above knee
    50x3
    60x3
    70x3
    75x3
    Clean from floor
    75x1x3
    80x1x2
    85x1x2
    90x1x2
    95x1

    Front squat
    50x5
    70x3
    90x3
    100x2
    100x2
    100x2

    Pause stuff helped with full lift

    Press
    50x5x5

  4. #4
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Warmup

    Barwork

    Snatch
    Snatch with slow first pull

    40x3x3
    45x3x2
    50x3
    55x3
    60x3
    65x2
    65x2
    65x2
    70x1,1,1,1,1
    75x1

    Catch felt less uneven , was able to concentrate on lifting the bar more evenly and 2nd/3rd pulll less loopy as a result and bottom position more stable .

    Snatch Balance

    50x3x2
    60x3x2
    70x3

    Backsquat
    70x5
    90x5
    105x3
    120x2,2,2

    Abs with 24kg KB

  5. #5
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Warmup

    Barwork

    Snatch
    Snatch with slow first pull

    40x3x2
    50x3x2
    60x3
    65x3

    70x1,1,1
    72.5x1
    75x0,0,1 went for a walk
    70x0,0,1,1
    very tired

    Clean
    50x3
    60x3
    70x3
    80x1x3
    90x0
    90x1


    Frontsquat
    50x5
    70x4
    90x3
    100x3
    100x3


    Abs with 24kg KB

  6. #6
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Warmup

    Barwork

    Goodmorning
    Bar x10
    40x5
    50x5
    60x5
    70x5

    Snatch
    Snatch with slow first pull

    40x3x2
    50x3
    55x3
    60x2
    60x2
    65x2
    70x0,0,0
    70x1,1,1,1,1,1.


    Clean Pull
    70x3
    80x3
    90x3
    100x3
    110x3

    Backsquat
    50x5
    70x5
    90x3
    105x3
    115x2
    120x2

  7. #7
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    quick session today
    warmup
    barwork

    Clean and jerk
    50x1x3
    60x1x3
    70x1x3
    80x1x3
    85x1x5
    90x1x2

    Just working on some bad habits
    I have a tendency to keep elbows down in jerk when not reminded otherwise .
    Also really trying to drive through legs and pull bar higher up on thigh .
    still losing contact with bar on jerk dips and front foot can be slow on jerk .but reasonably happy .

    Last edited by GSTACK; 03-24-2016 at 08:25 AM.

  8. #8
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Quick session Today 24/03

    Bar work
    Good morning
    40x8
    50x8
    60x5


    Clean and Jerk
    50X3
    60X3
    70X3
    80X1X3
    90X1X3
    95X1

    Better than yesterday .
    Driving through legs more .

    Front squat
    50x3
    70x3
    90x3
    100x3
    110x3

  9. #9
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Very quick Session Today 25/03

    Barwork


    Block Cleans Just above knee

    50x3x2
    60x3x2
    70x3x2
    80x3
    80x2 first rep hitchy second good
    90x0,1

    If I rip it off the blocks I tend to catch it forward and cut my pull .
    If I Squeeze it pretty fast off the blocks I tend to finish the pull and catch a lot more upright .

    Next blocks just below knee to allow a little more sweep and acceleration..

  10. #10
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    132
    Barwork


    Snatch off blocks just below knees

    40X3X3
    50X3X3
    55X3
    60X2X2
    65X2X2
    70X1
    70X1
    70X1
    72.5
    75X0
    75X1
    75X1
    75X1

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •