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17-Dec
Starting Strength 'advanced novice' / NDTFP / ????
Session 18
Power Clean / Front Squat
20kg : 2x (5xFS, 5xPC, 5xFS)
25kg : 1x (3xFS, 3xPC, 3xFS)
30kg : 1x (3xFS, 3xPC, 3xFS)
35kg : 1x (3xFS, 3xPC, 3xFS)
Squat
20kg : 2x5, 57.55kg : 1x5, 92.5kg : 1x3, 112.5kg : 1x2
132.5kg : 5,5,5
Pull-ups: A few singles and doubles between squat warm up sets.
Press (From the rack not cleaned)
20kg : 2x5, 25kg: 1x5, 32.5kg: 1x3, 40kg: 1x2
48.75kg : 4,3,4
Happy with the power clean / front squat technique practice at the start. Holding the bar with my elbows up is starting to feel a lot less unnatural and I am actually cleaning into the elbows up position rather than catching the bar in my hands with the elbows down more often than not. Still need to improve my wrist and shoulder flexibility as I have to hold the bar quite wide to get into the clean position.
The back squats felt good. I am liking the cycle of max - light - repeat last max. The light squats give me a bit of extra recovery time ready for the next session when I repeat what was a PB a few days before. It is a great confidence boost when I can rep out my last max weight with relative ease.
The presses on the other hand were a major struggle again and have actually gone backwards a bit. Tried to focus on where my weakness is and I think it is both the shoulder muscles (anterior deltoid?) and triceps. Not really sure if that identification really helps narrow things down though.
Grole's Trog
#301
grole 
- Light Heavyweight
-
- Group: Members
- Posts: 563
- Joined: 01-April 08
- Gender:Male
- Location:Cambs / Beds
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Interests:Wudang Tai Chi Chuan.
Moving / lifting metal bars.
Crossfit.
Computer Networking.
Posted 17 December 2011 - 03:19 PM
45 yo, 183 cm, 95 kg BW
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
MultiQuote#302 Guest_Peter Walker_*
Posted 21 December 2011 - 03:39 PM
Squat
20kg : 2x5, 57.5kg : 1x5, 90kg : 1x3, 110kg : 1x2
135kg : 5,5,5 (New PB)
Bench
20kg : 1x5 , 30kg: 1x5 , 42.5kg: 1x3 , 55kg : 1x2
63.75kg: 5,5,3
Deadlift
60kg: 2x5 , 100kg 1x3 , 132.5kg: 1x2
160kg: 1x3 (Mixed grip - RH suppinated)
Pleased with the squats, the weight went up and down at the time it should and none of the reps were a grind.
Just before my first bench workset and after a few weeks of using my new fractional plates I finally realised that I had been counting a 0.5kg and 0.25kg plate on each side as 1.25kg. Not huge difference but all of my fractional increments before this posting are actually 0.25kg higher than logged.
After replacing the .25s with .125s I started the final 3x5 with the correct weight. The first set felt really easy (perhaps due to my head knowing that the bar was lighter this time), The second set was a bit of a struggle, particularly the last rep where I am sure I went very red in the face locking the bar out. I only managed three reps on the third set.
I had the usual problem with the deadlifts. The first rep felt easy, the second was a struggle and I couldn't get the bar to break contact with the floor on the third.
As I only have one bench & deadlift session left before the end of the year, I am just going to do maintenance level lifts for these next time (85-90% of current).
20kg : 2x5, 57.5kg : 1x5, 90kg : 1x3, 110kg : 1x2
135kg : 5,5,5 (New PB)
Bench
20kg : 1x5 , 30kg: 1x5 , 42.5kg: 1x3 , 55kg : 1x2
63.75kg: 5,5,3
Deadlift
60kg: 2x5 , 100kg 1x3 , 132.5kg: 1x2
160kg: 1x3 (Mixed grip - RH suppinated)
Pleased with the squats, the weight went up and down at the time it should and none of the reps were a grind.
Just before my first bench workset and after a few weeks of using my new fractional plates I finally realised that I had been counting a 0.5kg and 0.25kg plate on each side as 1.25kg. Not huge difference but all of my fractional increments before this posting are actually 0.25kg higher than logged.
After replacing the .25s with .125s I started the final 3x5 with the correct weight. The first set felt really easy (perhaps due to my head knowing that the bar was lighter this time), The second set was a bit of a struggle, particularly the last rep where I am sure I went very red in the face locking the bar out. I only managed three reps on the third set.
I had the usual problem with the deadlifts. The first rep felt easy, the second was a struggle and I couldn't get the bar to break contact with the floor on the third.
As I only have one bench & deadlift session left before the end of the year, I am just going to do maintenance level lifts for these next time (85-90% of current).
#303
grole
- Light Heavyweight
-
- Group: Members
- Posts: 563
- Joined: 01-April 08
- Gender:Male
- Location:Cambs / Beds
-
Interests:Wudang Tai Chi Chuan.
Moving / lifting metal bars.
Crossfit.
Computer Networking.
Posted 31 December 2011 - 02:35 PM
After 100% rest week (with gluttony and sloth built in) and in anticpation of a new program for a new year I have started a new log.
Grole's 2012 Trog
Grole's 2012 Trog
45 yo, 183 cm, 95 kg BW
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.