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oq4v3ht0u76kf2

Wednesday, June 11th, 2014 (Late AM)

Bench
40 x 10
60 x 6
85 x 4
100 x 2
110 x 1
+ Mini Band Slingshot
120 x 3 x 3

Wide Grip Pause Bench
100 x 3 (3s pause per rep.)

Reverse Grip Bench
75 x 5 x 4

Underhand BB Rows
65 x 10 x 3

Bench is going nowhere fast. Didn't miss any reps but also felt heavy as hell. Asked Alex to change things up from next week onwards and just take a step back on it.

oq4v3ht0u76kf2

Thursday, June 12th, 2014

Run
1 Mile Test
7:53

Not particularly fast but should improve as I build a base and the weight comes down.

oq4v3ht0u76kf2

Saturday, June 14th, 2014

Bench
20 x 10 x 2
40 x 6
50 x 6
60 x 2
70 x 2
75 x 1
80 x 3 x 5 (0:30 rest)
+ Blue Slingshot
90 x 10 x 3 (fast!)

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
77.5 x 1
85 x 1
92.5 x 1

CG Press
40 x 10 x 2

UH BB Row
75 x 10 x 2
60 x 20

oq4v3ht0u76kf2

Sunday, June 16th, 2014

Deadlift
70 x 6
120 x 6
150 x 4
190 x 1

Knee-Pause Deadlift
190 x 1 x 5
150 x 2 x 5

Zercher Squat
85 x 6 x 4

Hanging Leg Raises
BW x 12 x 3

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

Sunday, June 16th, 2014

Deadlift
70 x 6
120 x 6
150 x 4
190 x 1

Knee-Pause Deadlift
190 x 1 x 5
150 x 2 x 5

Zercher Squat
85 x 6 x 4

Hanging Leg Raises
BW x 12 x 3

How long do you pause for with those DLs?

Friday was the first time I ever saw someone actual do a Zercher squat...

oq4v3ht0u76kf2

Alf Veedersane wrote: »

How long do you pause for with those DLs?

Friday was the first time I ever saw someone actual do a Zercher squat...

Slow, controlled pull to the knees, pause for a quick 2 count at the knees, then explode to lockout. Sunday was the first time I've ever done them. If I never see them programmed for me again, it'll be too soon.

Zerchers were strangely intense as well. Felt like a weird combination of a sumo pull and a front squat.

oq4v3ht0u76kf2

Monday, June 16th, 2014

10km Run
10km in 1:06:17 (6:37/km)
HR 151 / 176

Pleased with this one. Quickest two kilometres were the last two and the last one was fastest, happy with that.

oq4v3ht0u76kf2

Tuesday, June 17th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1
120 x 1
122.5 x 1

Bench w/ Blue Slingshot
120 x 5 x 3

Close Grip Bench
75 x 8 x 4

Underhand BB Row
65 x 15 x 3

Snatch-Grip Pendlay Rows
85 x 5 x 3

Blegh. Hate benching.

oq4v3ht0u76kf2

Wednesday, June 18th, 2014

Squat
20 x 10
60 x 6
100 x 4
125 x 3
140 x 2
155 x 2
170 x 1
+ Wraps
170 x 1
190 x 1

Box Squat
170 x 2 x 4

Front Squats
90 x 5 x 5

Kneeling Squats
160 x 4 x 3

Run
2km in 11:04
HR 168 / 176

Handy session. Warmed up with 13 games of Squares as well. Second reps of the box squat doubles weren't nearly as pretty as the firsts, have to work on them.

oq4v3ht0u76kf2

Thursday, June 19th, 2014

Warm Up
Overhead Squat 20 x 5 x 3
Snatch Drop 20 x 3 x 2

3 Position Snatch
20 x 3
30 x 3
35 x 3

Snatch Special Exercise
35 x 1 x 3

Snatch + Overhead Squat Complex
35 x 1
40 x 1
45 x 1
50 x 1
53 x 1
58 x 2 x 2

Jerk Dips
40 x 5 x 2

BTN Jerk Press
40 x 2
60 x 2
70 x 2
80 x 2

Run: 4km Ascending Pace
Aiming for 6:45 / 6:25 / 6:05 / 5:45 (25:00)

4km in 24:51
HR 152 / 171

Km 1: 6:41
Km 2: 6:24
Km 3: 6:07
Km 4: 5:36

Decent bit of work. Pleased with the run. Olympic stuff still very much a fourth priority.

oq4v3ht0u76kf2

Friday, June 20th, 2014

Bench
20 x 10 x 2
40 x 6
50 x 6
60 x 4
70 x 2
80 x 5 x 3 (fast!, 0:30 rest)

2-Board
100 x 3 x 3

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
75 x 1
85 x 1
92.5 x 1 x 3

CG Press
45 x 12 x 2

DB Laterals
15s x 12 x 3

Underhand BB Row
75 x 10 x 2
60 x 22
45 x 30

Overhead strength remains abysmal, second only to my bench in suckitude.

oq4v3ht0u76kf2

Monday, June 23rd, 2014

Deadlift
70 x 6
120 x 4
140 x 2
160 x 1
180 x 1

Knee-Pause Deadlift
180 x 1
195 x 1 x 3
125 x 5 x 5

BB Lunges
60 x 8 E/L x 4

Hanging Leg Raises
BW x 12 x 3

Lunges were terrible. Expecting more single leg work in my future. Knee-pause deadlifts really helping me feel how the middle of my pull works and how I can improve it.

oq4v3ht0u76kf2

Tuesday, June 24th, 2014

1:30:00 Run
13.3km in 1:30:16

HR 150 / 167
5km: 32:35
10km: 1:07:35

oq4v3ht0u76kf2

Wednesday, June 25th, 2014

Snatch Warm-Up (20kg)
- Overhead Squat: 5 x 3
- Snatch Drop: 2 x 3
- Press to Drop Snatch: 2 x 3
- 3 Position Snatch: 3 x 3
- Snatch Special Ex.: 3 x 3

Snatch
35kg x 2
40kg x 2
45kg x 2
49kg x 2
53kg x 2
57kg x 1, F
57kg x F
*Widened Grip*
50kg x 1
53kg x 1
57kg x 1
59kg x 1
62kg x F

Jerk Dips
20kg x 3 x 3

BTN Jerk Press
40kg x 3
45kg x 3
50kg x 2
60kg x 2
65kg x 2
70kg x 2
75kg x 2

Enjoyable session. Still very much my bottom priority. Technique/CNS takes a bit of a hit but weights aren't enough to cause any real muscular fatigue (that I've noticed so far, anyway).

Alf Veedersane

No warm-ups with 60kg?

Do you even lift?

oq4v3ht0u76kf2

Evidently not!

oq4v3ht0u76kf2

Thursday, June 26th, 2014

Squat
20 x 10
70 x 6
120 x 4
150 x 1
170 x 1
+ Wraps
190 x 1
200 x 1
- Wraps
120 x 4

Box Squat
140 x 6 x 2

Front Squat
100 x 4 x 4

Kneeling Squat
140 x 4 x 4

Blegh. A session in the book, nothing more.

oq4v3ht0u76kf2

Friday, June 27th, 2014

Bench
20 x 10 x 2
30 x 6
40 x 6
50 x 2
60 x 2
70 x 1

Speed Bench
85 x 5 x 3 (0:30 rest)

2-Board Speed
115 x 3 x 3

Press
60 x 3 x 2
70 x 2 x 2

Push-Press
70 x 2
75 x 1
85 x 1

DB Laterals
12.5s x 12 x 3

UH BB Row
75 x 10 x 2
60 x 15

Pendlay Row
80 x 8

oq4v3ht0u76kf2

Saturday, June 28th, 2014

At a stag.

Three hours in the morning of running / crawling / hiking around a forest playing laser tag.

Three hours in the afternoon of pier jumping / swimming / kayaking / throwing jellyfish at each other.

Several hours in the evening of beer pong, flip cup, and gambling on sports I know nothing about.

oq4v3ht0u76kf2

Monday, June 30th, 2014

Run
3km in 19:07 followed by another 20:00 of walking.

The plan here was for another 1:30:00 run to see what sort of distance I can fit in while keeping the HR manageable. That did not happen (died a death after the 3km).

Thinking Saturday's activities took more out of me than I expected. Will probably try and fit another attempt at this in sometime this week.

oq4v3ht0u76kf2

Tuesday, July 1st, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1
120 x 1
100 x 5 x 3

Blue Slingshot Bench
120 x 5

CG Bench
75 x 8 x 4

Snatch Grip Pendlay Row
85 x 5 x 2

T-Bar Row
40 x 12 x 3

Decent session. Rows felt good. 100x5x3 is (sadly) probably some sort of PR.

oq4v3ht0u76kf2

Wednesday, July 2nd, 2014

Deadlifts
60 x 6 x 2
100 x 4
140 x 2
160 x 1
180 x 1
200 x 1

Knee-Pause Deadlift
180 x 1
190 x 1 x 3
200 x 2 x 2

BB Lunges
20 x 15 E/L
60 x 4 E/L x 4

Good Mornings
85 x 10 x 3

Hanging Leg Raises
BW x 12 x 3

Run
2.00mi in 19:17
HR 153 / 171

oq4v3ht0u76kf2

Sunday, July 6th, 2014

Squat
20 x 10
60 x 6
100 x 4
140 x 2
160 x 2
180 x 1
200 x 1

Pause Squat
120 x 3 x 2 (2s pause)

Bench
60 x 8
80 x 6

Speed Bench
100 x 3 x 3 (0:30 rest)

3-Board
120 x 3

DB Press
20s x 5 x 5

Lat Pulldown
60 x 8 x 3

Plank
BW x 60s x 2

Recovery Run
5km in 34:42
HR 149 / 166

Catch-up session after a couple of hectic days. Back to normal tomorrow!

oq4v3ht0u76kf2

Monday, July 7th, 2014

1:30:00 Run
12.91km in 1:29:34 (6:56/km)

HR 150 / 168
5km: 34:51
10km: 1:09:38

Meh. Not as good as the 1:30:00 run a couple of weeks ago but given the disaster that was last week (training-wise) combined with questionable pre-run nutrition (ate far too close to starting) – I'll take it!

oq4v3ht0u76kf2

Wednesday, July 9th, 2014 (AM)

Snatch Warm-Up

Snatch
35 x 2
40 x 2
50 x 2
53 x 2
55 x 1
57 x 1

Snatch Drop
40 x 3 x 3
45 x 3 x 3

Meh. Nothing felt right with this. Enjoying the Olympic stuff but it's a fourth or fifth priority so not too worried about it.

oq4v3ht0u76kf2

Wednesday, July 9th, 2014 (PM)

Bench
20 x 10
60 x 10
85 x 4
100 x 2
120 x 1
100 x 5 x 3

Reactive SS Bench
115 x 6 x 3

Hammer CG DB Press
20s x 15 x 3

T-Bar Rows
40 x 12
70 x 6 x 3

Good session. Have widened bench grip a little and it's feeling much more solid. Also getting in a little bit more volume which is nice.

BossArky

Ivory Old-fashioned Helicopter wrote: »

Reactive SS Bench
115 x 6 x 3

How do you find the Reactive Slingshot? Do you have experience with the Original (red) also? How do you find them comparison-wise?

I really like overloading with the red.

oq4v3ht0u76kf2

BossArky wrote: »

How do you find the Reactive Slingshot? Do you have experience with the Original (red) also? How do you find them comparison-wise?

I really like overloading with the red.

The reactive is very light, not much more than a doubled-up mini band really. I haven't used the red but I've used the yellow and black.

The black one is insane, as COH advised earlier in the thread... benching with the black (for a crap and/or raw bencher – I'm both) has got basically nothing to do with your actual bench.

oq4v3ht0u76kf2

Thursday, July 10th, 2014

Deadlift
70 x 6 x 2
120 x 4
140 x 2
160 x 1
180 x 1
200 x 1
227.5 x 1

Knee-Pause Deadlift
180 x 3 x 2

Front Squat
85 x 8 x 2

Goblet Squat
40 x 20

Good Mornings
85 x 10 x 3

Hanging Leg Raises
BW x 12 x 3

2mi Run, Low Intensity
3.24km in 23:08 (7:08/km)
HR 142 / 168

Decent session. First time I've pulled 500lb in a while, no drama. Knee-pause deadlifts remain horrendous. And I despise front squatting.

oq4v3ht0u76kf2

Monday, July 14th 2014

Run
14.66km in 1:45:00 (7:08/km)
HR 149 / 167

Felt good to get back to work. Haven't done a tap since last Thursday as IT band exploded on Friday. Have a decent theory for why it happened and how to stop it re-occurring.

Asked my training buddies if they had any suggestions... universal response was: stop yogging. (Powerlifters really don't like yogging.)