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Thread: Luc's NEW Training Log

  1. #11
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    June 16


    No bumpers, lbs


    PAUSED BACK SQUAT

    135x5x2
    225x3
    275x2
    315x2
    345x1
    365x1
    365x2x5


    CLOSE-GRIP INCLINE BENCH

    135x5x2
    155x3
    185x5 PR
    195x1
    195x5 PR


    Shitty session.
    Had a short sleep and a busy day, but I had just enough time to get to the gym and get my planned workout done. Problem was, there was a big gaggle of visitors at the gym today for some reason, and I sat on my ass for a full 15 minutes waiting for a bar. Shit.

    Squats were challenging, as they have been lately. This was disappointing, considering I did 365x5x2 last week. I was shooting for 365x5x3 this time, bit 2 reps was hard enough. I think it had a lot to do with sleep debt.

    Incline improved greatly over last week, unfortunately I didn't have time for my planned 185x5x5, which would have been just about the perfect workout today. Still, I was pleased with how well 195x5 went, especially considering that 185x4 would have been a challenge last week.

    I need to sleep well tonight and eat well tomorrow so I can get a good session in. I need to re-gain my momentum here.

  2. #12
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    June 17


    No bumpers, lbs


    POWER CLEAN + JERK

    135x(1,2)x3
    185x(1,1)x2
    205x(1,1)
    225x(1,1)
    235x(1,1)
    245x(2x(1,1)) no PR -- full clean on 2nd rep
    260x(1,1) (= PR), PR (= PR) for PC, PR for PC+J
    265(1,1) PR x 2 PR for PC and for PC+J


    FRONT SQUAT

    135x3
    225x1x3
    275x1
    315x1
    325x1
    325x3 PR


    ROMANIAN DEADLIFT

    245x3
    315x3
    385x3x2


    CABLE TRICEP PRESSDOWN (on Ego Machine)

    120x10
    150x10x3


    Good, some PRs. Absolutely savage pull today. I wasn't in the mood to fuck around. Jerks were snappy too. All business.

    The bar is still heavy AF in FS, but I pushed myself to a rep PR. I loaded 345 and unracked for a shot at a PR double, but by that point the tank was empty. Maybe I'm just not fresh enough when I'm going for squats. I'll count this as my "good" FS session for the week, now I just need a "good" BS session and I'll be happy. I'll figure it out.

    Shoulders didn't feel good enough for high-rep presses so I skimped and did cable work. Whatever.

    RDLs were solid. I should've been on this train a loooooong time ago. Better late than never.

  3. #13
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    June 18


    No bumpers, lbs


    PUSH PRESS

    135x1
    135x2x2
    185x2x2
    205x1
    225x1
    225x2
    240x1
    250x1
    260m
    255x1
    260x1
    265x1 PR (by 1/2 a lb )
    270mx2 close... !!!
    250x2 PR (by 7.5 lbs )


    SNATCH HIGH PULL (low blocks)

    135x5
    225x5x3


    CABLE TRICEP PRESSDOWN (Ego Machine)

    150x10
    165x10x3


    So I've been coming to this gym for almost two years, and just tonight I figured out that one of the squat racks has pins that can be set at chest-height (the others max out at hip-height). This is a fantastic revelation. I can now max out on push press and jerks at this gym without worrying about dropping the bar and causing mayhem! I expect PR's at this gym now. Better environment than my other gym, even though the equipment is several orders of magnitude lower in calibre (possibly exaggerating).

    Also, I may have finally figured out the "relaxed hands in the dip n' drive" thing. Previously I could only hit max weights if I had the bar in a death grip, but today something just clicked with the technique and timing and was able to get a better drive off the shoulders with loose hands, then kick in with the pressing power at just the right moment to finish it off. Progress, man.

    Snatch high pulls were snappy as hell. I can't wait until I can snatch heavy again... (gazes wistfully in no particular direction).
    Last edited by LJL; 06-19-2015 at 02:32 AM.

  4. #14
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    June 19


    Bumpers, kg


    CLEAN + JERK (high blocks)

    40x(3,3)x3
    70x(2,2)x2
    90x(2,2)x2
    100x(1,1)x2
    110x(1,1)
    115x(1,1) (= PR)
    110x(1,1)
    115x(1,1)
    120x(1,1) PR


    BACK SQUAT

    70x3
    120x3
    150x1
    170x1
    180x1
    150x6


    Low-hanging PR. Still a PR. Good speed.

    Squats felt surprisingly, pleasantly good. Did them all in 10 minutes. Solid positions.

  5. #15
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    June 20


    Bumpers, kg


    CLEAN-GRIP SNATCH

    40x3x3
    50x3
    60x3
    65x3
    70x3
    75x1x2
    70x1
    75x3 PR


    SNATCH-GRIP RDL (from 25kg discs)

    75x3x2
    100x3
    120x3
    140x3x3


    CLOSE-GRIP BENCH (lbs)

    135x5x2
    165x3
    185x3
    205x1
    225x1
    215x3x2 paused
    205x3x8
    155x12x2
    155x10


    Shoulder's a little buggy again, so bench wasn't quite so successful this time. Should've gone with paused all the way.

  6. #16
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    June 21


    Bumpers, kg


    CLEAN + JERK

    40x(2,3)x3
    70x(2,2)x2
    90x(1,1)x2
    100x(1,1)
    110x(1,1)x2
    120x(1,1)
    115x(1,-)
    115x((1,1)x3) PR
    122.5x(1,-)


    CLEAN PULL

    140x3x6


    JERK

    70x3x2
    90x3
    110x3
    120x2x6


    FRONT SQUAT

    120x1x2
    130x1
    140x1
    150x1
    140x3x2


    That was tiring. C&J wasn't really happening today, but I wasn't overly surprised since I hit it fairly hard this week. The triple was nice.

    Jerk doubles were good, even though the weight wasn't big... decent, but not big. Trying to nail down my "relaxed hands" revelation from earlier in the week.

    FS took some willpower.

  7. #17
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    June 23


    No bumpers, lbs (#1 gym)


    CLOSE-GRIP INCLINE BENCH

    135x5x2
    165x3x2
    185x1x2
    195x1
    185x5x5


    BACK SQUAT

    135x5
    205x5
    295x3
    335x1
    365x1
    385x1
    385x3x3


    Tuesday is slowly transforming from one of my most hated days to one of my most liked days. Or maybe I'm just getting used to my routine. Either way, I'm enjoying these workouts.

    Got the full five sets on incline this time. Shoulder was a little whiny to start but settled down by the third set.

    For over two years I've been staunchly and stubbornly loading my squats in kilos, carrying the plates those extra few feet for the sake of keeping the weights consistent. Well, today I finally said fuckit and used the lb plates that were sitting right there. I didn't even have to move my feet to load the bar. My God, the convenience. These plates even have handles. Never going back. I mean, shit, +/- a few lbs/kg... who really cares. Although I might miss the free grip work... meh. Don't overthink it. Pick things up, put them down.

  8. #18
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    June 24


    No bumpers, lbs


    POWER CLEAN + JERK

    135x(2,2)x3
    185x(2,2)x2
    205x(1,1)
    225x(1,1)x2
    245x((1,1)x2) PR
    250x(1, -)


    FRONT SQUAT

    135x3x2
    225x2x2
    275x1x2
    315x1
    315x4 PR
    335x1
    345x1


    RDL

    135x5x2
    225x3
    315x2
    385x3x2


    Oddly enough, my grip felt a little weak tonight. I can't remember it ever feeling that way. May have had my wrist wraps a little bit too tight. Didn't stop me from hitting a PR double. 250 was certainly possible, but I rested too long and lost the groove.
    Jerks felt great, because I remembered to drive all the way and not cut my drive short like I tend to.

    FS was fairly brutal, in a good way. I thought I might do a few doubles with 315, but once I unracked the bar for that second set I could feel that there were a few more reps there. Might've had five with better execution.

    RDLs were also brutal, but not in a good way. They were decidedly tougher than last week. Shit. No matter, I will persevere. I will have a strong back, even if it f*&cking kills me to get it.

    Messed around with presses -- 135x1x3. Every rep hurt like a bitch. I decided that I really didn't want to have a disappointing pressing session where I was fighting through discomfort just to hit meagre reps with meagre weight. I'll just have to wait until my shoulder calms down before I can hit presses again, I suppose. That's OK, plenty of other things I can do that my shoulder doesn't hate so much. Maybe it'd work out better to do presses after push presses... ? Might give it a shot tomorrow. Sometimes it's just a matter of finding out what pairs well. Like some culinary shit or something.
    Last edited by LJL; 06-25-2015 at 12:45 AM.

  9. #19
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    June 25


    No bumpers, lbs


    PUSH PRESS + JERK

    135x(2,2)x2
    185x(2,2)
    205x(2,2)
    225x(1,1)
    240x(1,1)
    250x(1,1)
    260x(1,1)
    270x(1,-) PR
    275x(m,-)x2
    225x(-,5)


    SNATCH HIGH PULL (from bench)

    135x5
    225x3
    245x3x5


    I'm not entirely convinced that push presses and jerks play well together. Obviously the former is a great assistance exercise for the latter, but doing both at the same time just never seems to click for me. Could just be something I need to practice. Anyway, got my PP PR. Everything clicked, and it flew up like a rocket. Couldn't quite recreate the glory with the icing attempts. It can be hard to keep the fire stoked for those. If I set things up right I'll get it next week though.

    Now that my PP are behaving properly again, I just need to slowly spread the success in the direction of my jerks... and then we're in business.

  10. #20
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    June 26


    Bumpers, kg


    CLEAN + JERK (high blocks)

    40x(3,3)x3
    70x(2,2)x2
    90x(1,1)x2
    100x(1,1)
    105x(1,1)
    110x(1,1)
    110x(2,1)x3


    BACK SQUAT (lbs)

    135x5
    225x3
    315x1
    365x1
    405x1


    Cleans from blocks are so on-and-off for me. Or maybe it's just my third pull. Wasn't really clicking tonight. Doubles were OK though. Edit: I know what the problem was. Just had a technique revelation. Haven't been pulling straight enough and "tall" enough at the top. I think. We'll see next time.
    Squats were quick n' dirty, but I was pleased with the speed, positions, and overall power.

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