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Thread: GSTACK masters lifting thread

  1. #21
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    111
    Warmup
    Scapular stuff
    barwork
    band pullaprts

    Cleans
    40x3
    60x3
    70x3
    80x2
    80x2
    90x2
    100x1x2

    Backsquat
    80x6
    90x5
    102.5x4
    110x3
    117.5x2
    122.5x1x6

    Chinups
    3x1 wrist not happy

    Pullups green band
    5x5

  2. #22
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    Jul 2014
    Location
    dublin
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    warmup barwork, stretch(hipflexor), knees , ankles , dislocates, bandpullaparts

    Snatch
    40x3
    40x3
    50x3
    50x2
    60x2
    60x2
    65x1
    70x1
    70x1
    75x0,0,0 never extended tried to jump under
    50x3

    Backsquat
    80x4
    90x4
    100x4
    110x4
    117x3
    123x2
    123x2
    123x2
    123x2
    123x2

    incline press
    50x5
    50x5
    50x5
    55x3
    55x3
    55x3

    Bands
    Maxtension red band shoulderwidth pull to above head slowly and back=1 rep
    2x1
    2x1
    2x1
    2x1
    2x1

  3. #23
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    Jul 2014
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    dublin
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    Very quick , very late just had time to squat

    Bar x10 x2
    70x5
    90x4
    105x4
    115x3
    123x3
    123x3
    123x3
    123x3


    Done

  4. #24
    Member
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    Jul 2014
    Location
    dublin
    Posts
    111
    warmup barwork,

    Snatch
    40x3x3
    50x3x2
    60x2
    60x2
    65x1
    65x1
    70x1
    72.5x1
    75x1
    77.5x0,0
    70x1


    Backsquat
    80x6
    90x6
    100x6
    110x5
    117x5
    123x5
    123x5
    123x5
    123x5


    Done

    Bands
    Maxtension red band shoulderwidth pull to above head slowly and back=1 rep
    2x1
    2x1
    2x1
    2x1
    2x1

  5. #25
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    Jul 2014
    Location
    dublin
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    Late session again

    Quick warmup

    Backsquat

    70x5
    85x5
    95x5
    105x4
    115x4
    122.5x5
    122.5x5

    Dumbell Bench
    15kg x15 x4

    Done

  6. #26
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
    111
    warmup
    ohs . bandpullaparts, hip flexor etc

    Squat
    70x5
    85x5
    95x5
    105x5
    115x5
    122.5x6

    Felt like an extra 2-3 reps in tank
    Max next week lets see

    Clean Pulls
    90x3
    90x3
    100x3
    110x3
    110x3

    Rack Jerks
    bar
    40x3
    50x3
    60x3x3
    70x3

    Klokov press
    bar
    40x10
    40x10

    Neutral grip Pullup
    3x3

  7. #27
    Member
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    Jul 2014
    Location
    dublin
    Posts
    111
    warmup barwork,
    Neutral grip pullup
    3x3

    PowerSnatch
    40x3x3
    50x2x2
    60x2
    70x0,0,1 Stayed over and extended Up
    75x0,0,0,0 Should have got first one rest were awful

    PowerCleans
    50x3
    50x3
    70x3
    80x2
    80x2
    85x1
    90x1
    90x1
    95x1

    Press
    50x5x5

    Done

  8. #28
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    Jul 2014
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    03/06/16
    Backsquat

    bar
    70x5
    85x5
    95x4
    105x3
    115x2
    125x1
    132.5x1
    140x1
    147.5x1 ugly ass came up first

  9. #29
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    Jul 2014
    Location
    dublin
    Posts
    111
    07/06

    Warmup and stretch

    Ankles / quads/ hipflexors

    Couch stretch, saddle, hipflexor and ankle stretches

    Backsquat

    bar x5
    barx5
    60x5
    90x4
    110x3
    120x3
    130x2
    140x1
    150x1

    Angle did change after 130 but 40 was fine .
    150 ok back angle changed but head kept moving up . Not pretty but ok for max .
    Pinching shoulderblades and sitting down helped .

    Bench
    bar x 10
    40x7
    50x7
    60x5
    70x3
    80x1
    90x0 Fail 2 inches off chest going nowhere .

    Havent benched for a long time , a little bit probably wouldnt hurt .

  10. #30
    Member
    Join Date
    Jul 2014
    Location
    dublin
    Posts
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    Ok
    going to try and see if I can translate some of my new squat .

    run a program for 8 weeks adjusted for my shitty schedule and see what happens instead of hammering things when i feel good and getting frustrated .
    http://www.evolutionweightlifting.com/?page_id=164
    CLASS III
    Going to run cycle two&three

    Warmup
    stretches hip flexor etc

    Snatch
    Barwork warmup etc

    Powersnatch
    40x2x3
    50x2
    57.5x2
    62.5x2x3

    Sn Pulls
    70x3x3

    Backsquat
    70x3
    90x3
    105x3
    112.5x3x3

    RDLs
    82.5x3x3

    Abs

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