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Log of Something New

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Re: Log of Something New

Post by johnnyD on Wed May 08, 2013 9:06 am

I hope to make progress, I am sticking with this plan which is basically :

Workout A : squat,press,dead lift.
Workout B : squat,ring dip(instead of bench press), dead lift which will become the hang clean in a few weeks.

Alternate the workouts 2 or 3 days a week.

Maintain 2/3 pull up sessions per week and do some running and that's me sorted for a few months.

I was was really quite wary when doing the deads yesterday due to the bad back I had and am still not quite out of,but I think it had given me an awareness to keep it braced and protected pretty much all the time so hopefully that is definitely a silver lining to that grim cloud. The lower back pain I used to get from sitting from driving and comfy ! chairs had disappeared as well and in hindsight was probably a warning sign.
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Re: Log of Something New

Post by itlives on Wed May 08, 2013 12:19 pm

What I like is you're at a starting point that's not overbearing. Stick with the plan and I'd say you will not have ANY back probs!
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Re: Log of Something New

Post by johnnyD on Thu May 09, 2013 9:51 am

itlives wrote:What I like is you're at a starting point that's not overbearing. Stick with the plan and I'd say you will not have ANY back probs!
I'm in no rush !! :bed:

So day 2
Warmed up at the park with the dog.
Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 3 x 1
55 x 2 x 1
65 x 5 x 1 - work sets only one as I got a twinge in my back.

Overhead Press with dumbbell
10 x 5 x 1
20 x 5 x 1
20 x 3 x 1
20 x 2 x 1
30 x 5 x 3 - work set

Deadlift
30 x 5 x 2
40 x 5 x 1
50 x 3 x 1
65 x 2 x 1
75 x 5 x 1 - workset

Went back to work on some bodyweight and bar only atg squats with back positioning for 15 mins.

41 pull ups (5,9,9,9,9)
15 ring dips with 12kg (5,5,5)
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Re: Log of Something New

Post by johnnyD on Sat May 11, 2013 4:38 pm

Back still a bit tender from the other day but I realise what I had got wrong with my squat after going over the copious explanation in Starting Strength. It was not getting my knees out wide enough which did not allow me to keep a good back extension which resulted in soreness.

So I went down the park today for about 90 minutes and went through some squat drills and mobility work and managed a little running which is progress.
I am mindful of avoiding too much ad hoc stuff as I feel it can lead to a lack of focus and energy in the more structured workouts which is what I am trying to do now.
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Re: Log of Something New

Post by johnnyD on Mon May 13, 2013 9:40 am

Warm up :
foam roll back
shoulder dislocates 10
rollovers to v sit 10
fire hydrant fwd/back, l/r 10
mountain climbers 10
groiners 10
hip flexor stretch 5 left/5 right

Squat (kgs)
20 x 5 x 2
35 x 5 x 1
45 x 3 x 1
55 x 2 x 1
65 x 5 x 3 - work sets

Overhead Press with dumbbell
20 x 5 x 2
24 x 5 x 1
26 x 3 x 1
30 x 2 x 1
32 x 5 x 3 - work set

Deadlift
30 x 5 x 2
45 x 5 x 1
55 x 3 x 1
70 x 2 x 1
80 x 5 x 1 - workset

Strict Ring Dips with support hold 3x6,2x5
Pull ups 2x8
pull ups with 3 sec hold at top and bottom 2x6,1x5.

goblet squat 24kg kb 1x10
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Re: Log of Something New

Post by Avocadoshake on Mon May 13, 2013 11:11 am

How long does it take you to complete such a session?
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Re: Log of Something New

Post by johnnyD on Mon May 13, 2013 11:27 am

I did actually start off timing the session but my watch for some reason decided to reset so I can only estimate at about an hour. The warm up takes about 10 minutes and I only really rest during the work sets although constantly changing the weights seems to drag on.

I did the dips and pull ups because I had a little extra time today otherwise I would have tried to do them a bit later.
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Re: Log of Something New

Post by Avocadoshake on Mon May 13, 2013 12:51 pm

Ok, thank you, good work btw.
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Re: Log of Something New

Post by johnnyD on Tue May 14, 2013 12:43 pm

I haven't done any cardio/conditioning in about 5 weeks so took the plunge and went out for a light run or slow jog depending on how you define it of about 1.5 miles. Took 16 mins. Hips aching, felt exhausted, not sure if it's from the session yesterday or just out of shape from the long lay off, or a bit of both.
I'll get some food and sleep and make a Judgement about whether to have another lifting session tomorrow or give it another day.
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Re: Log of Something New

Post by Brahma Bill on Tue May 14, 2013 7:39 pm

Better the hips than the low back! Glad to see you're healed up and getting after it.
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Re: Log of Something New

Post by Dave on Tue May 14, 2013 11:11 pm

Brahma Bill wrote:Better the hips than the low back!

Oh I don't know Bill, neither one is very pleasant. :no:
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Re: Log of Something New

Post by johnnyD on Wed May 15, 2013 9:25 am

Hip ok. Body just not used to the running !!

Warm up :
jump rope 2 mins
rollovers to v sit 10
fire hydrant fwd/back, l/r 10
mountain climbers 10
groiners 10
hip flexor stretch
OH squat with PVC 10
shoulder dislocates 10 (works better after OH squat)

Squat (kgs)
20 x 5 x 2
35 x 5 x 1
45 x 3 x 1
60 x 2 x 1
70 x 5 x 1 - didn't feel right, twinge in back again !
50 x 5 x 2

I dropped back to 50kg to work on knee width and squat depth and will stay here until happy to move on because I am clearly doing something wrong !! :cry:

That's it for today folks, may try again tomorrow if back is OK.


Last edited by johnnyD on Wed May 15, 2013 9:27 am; edited 1 time in total (Reason for editing : typo)
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Re: Log of Something New

Post by Dave on Wed May 15, 2013 2:41 pm

Squat video please. :)
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Re: Log of Something New

Post by johnnyD on Fri May 17, 2013 1:34 pm

Will do Dave....
Last coupla days just practicing bw squats and bar only squats, trying to get my form better, hip hinge and back extension is where I think I am going wrong.
Went out for another run, time 14:20 so knocked off 1:40 off time from the other day and also felt ok after. Did some other loosening/mobility stuff too. I have lost a lot of power in my right leg which I think should be ok as time goes on.

Duration : 1.03.21
HR av : 124
kcals/fat : 779/37.9

Pull ups (40) 5 x 8
Ring dips (25) 5 x 5


Last edited by johnnyD on Fri May 17, 2013 3:25 pm; edited 1 time in total (Reason for editing : Add detail)
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Re: Log of Something New

Post by johnnyD on Tue May 21, 2013 11:33 am

Got a video of squats will post soon.

Warm up :
foam roll back
Jump rope 2 mins
rollovers to v sit 10
fire hydrant fwd/back, l/r 10
mountain climbers 10
groiners 10
hip flexor stretch 10
OH squat with PVC 10
shoulder dislocates 10
squat with knee push

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 3 x 1
45 x 2 x 1
50 x 5 x 5 - work sets

Overhead Press with dumbbell
20 x 5 x 2
24 x 3 x 1
28 x 2 x 1
30 x 5 x 3 - work set

Deadlift
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 3 x 1
70 x 2 x 1
80 x 5 x 1 - work sets

Pull ups
1 x 2
1 x 3
3 x 5

Ring Dips
1 x 1
1 x 2
3 x 3

Wall Handstand
3 x 20 secs


Duration : 1.23.12
HR av/max : 121/161
kcals/fat : 987/53.2
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Slowly Slowly Catchee Monkee

Post by johnnyD on Thu May 23, 2013 3:10 pm

Warm up :
foam roll back
Jump rope 3 mins
fire hydrant fwd/back, l/r 10
mountain climbers 12
hip flexor stretch 10
OH squat with PVC 15
squat with knee push x 10
wall squat x 10

Squat (kgs)
20 x 5 x 1
30 x 5 x 1
40 x 3 x 1
50 x 2 x 1
55 x 5 x 3 - work sets

Overhead Press with dumbbell (kgs)
20 x 5 x 2
24 x 3 x 1
28 x 2 x 1
32 x 5 x 3 - work set

Deadlift (kgs)
40 x 5 x 1
60 x 5 x 1
65 x 3 x 1
75 x 2 x 1
85 x 5 x 1 - work sets

Pull ups

3 sets (12, 8, 6)

Ring Support Hold with RTO
3 x 40 secs
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Re: Log of Something New

Post by johnnyD on Sat May 25, 2013 8:14 am

Still doing a terrible squat.Video embedded. Tell me how to fix. I think its to do with tight hamstrings


Warm up :

Jump rope 3 mins
fire hydrant fwd/back, l/r 10
mountain climbers 12
hip flexor stretch 10
OH squat with PVC 15
squat with knee push x 10
squat to stand

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 3 x 1
50 x 2 x 1
60 x 5 x 3 - work sets

Overhead Press with dumbbell
20 x 5 x 2
24 x 3 x 1
28 x 2 x 1
32 x 5 x 3 - work set

Deadlift
40 x 5 x 1
60 x 5 x 1
70 x 3 x 1
80 x 2 x 1
90 x 5 x 1 - work sets

Pull ups
4 sets (10,7,5,5)

Ring Support Hold with RTO
2 x 45 secs
1 x 40 secs
[You must be registered and logged in to see this link.]
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Re: Log of Something New

Post by johnnyD on Tue May 28, 2013 5:04 pm

Warm up :

Jump rope 5 mins
fire hydrant fwd/back, l/r 10
mountain climbers 20
hip flexor stretch 10
foam roll back
shoulder dislocates
squat with knee push x 10
squat to stand 10

Squat (kgs)
20 x 5 x 2
35 x 5 x 1
45 x 3 x 1
55 x 2 x 1
65 x 5 x 3 - work sets
40 x 10 x 1

Overhead Press with barbell
20 x 5 x 2
25 x 3 x 1
Stopped due to pain in left bicep, same as when i do pull ups on bars !!

Deadlift
50 x 5 x 2
60 x 5 x 1
75 x 3 x 1
85 x 2 x 1
95 x 5 x 1 - work sets

Pull ups
8 x 3

Ring Support Hold with RTO
45 x 3 secs


My squat form is still very poor, I am not going to increase weight beyond 50 kg until I get the form right. I can get in the position with just bodyweight and keep half decent form but I am having trouble under the bar so I will increase volume with less weight until I feel I have got it reasonably proficient.
I am going to have to stick to dumbbell presses as it is bad for my left elbow, possibly golfer elbow ??? Nevermind :(


Last edited by johnnyD on Tue May 28, 2013 5:05 pm; edited 1 time in total (Reason for editing : add a bit more detail)
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Re: Log of Something New

Post by CheesedogTheFirst on Tue May 28, 2013 10:38 pm

It could be your ankles. Do you do any mobility for them?
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Re: Log of Something New

Post by Dave on Tue May 28, 2013 11:48 pm

Hi John, correct me if I'm wrong, but it looks to me like you're squatting high bar, i.e. with the bar resting on your upper traps as opposed to across your scapula. That's probably the best way to go for low back friendliness for now.

The first thing I would mention is that you really want to think about getting between your legs, so don't think about your body being over top of them, but rather slung between them. It's kind of hard to tell from the angle of your video, but I think it might help you to widen your stance a little bit, as it seems to look a little narrow. I would be sure to squat wider than shoulder width, to make it easier to sink down between your legs. Go as low as you can.

Also, on your way down, you're going slow, which is good because it means you're maintaining tension throughout the movement. Just make sure that a good chunk of that tension is in your hips and glutes, driving your knees outward as much as possible (admittedly easier in low bar stance, but still possible in high bar, as I have learned over the past half year or so). Explode up as fast as you can and thrust your hips at the top. Make the bar bounce a little bit up off your back.

And as Cheesedog said, it definitely won't hurt you to do some ankle mobility drills, also foam roll your calves, and even try squatting in weightlifting shoes or with a board under your heels and see how it feels.

A lot of these tips I picked up from others when trying to dial in my own squat form, which I believe is quite solid at this point. Hopefully some of this works for you as well. :)
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Re: Log of Something New

Post by johnnyD on Thu May 30, 2013 8:55 am

Cheesdog, I don't specifically do any ankle work so I will some into the warm up and whenever I do other mobility stuff.
Dave, I am actually going down the low bar route as it seems to be the best for the posterior chain which is what I am trying to strengthen.
I am working on my width and getting my knees out of the way too as you said. I can get the movement reasonably good using bodyweight and a mirror to self correct, I think I need to spend some time under the bar to get better body awareness. I will post another video soon for another assessment. Thanks for the feedback :)
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Re: Log of Something New

Post by johnnyD on Thu May 30, 2013 6:16 pm

All the 5's
5 mins Jump rope
10 mins Mobility work including ankle stuff !!
5 x 5 pull ups ( last set +5kg)
5 x 30s Ring Support Hold
5 x Handstand Wall Walk with 5 sec hold
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Re: Log of Something New

Post by Dave on Thu May 30, 2013 11:15 pm

Alright, seeing as your are going for low bar squats, and you are deliberately after pc work:

Sit back further into your hips. In fact, initiate the descent by breaking at the hips before the knees. Your current uprightness is definitely high bar style. For low bar squats you are not to be as upright, but rather fold at the hips, almost like a good morning.

Make sure your knees don't track so far forward of your toes. Right over toes, or even an inch past is fine, but not three inches, not if you're after pc stimulation. The further forward your knees go, the more upright your torso has to be and the less you use the pc. And of course always keep the weight on your heels.

Finally, bring the bar lower onto your back. You want it basically right on your scaps. This change will make the other two happen much, much more easily.
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Re: Log of Something New

Post by johnnyD on Fri May 31, 2013 12:37 pm

All duly noted Dave, good tip about the Good Morning, I think I had a bit of a fear of hips going back too far and getting my back lower but today I tried to keep my lower back solid and got down deeper into the hole, I don't have time to upload the video now but I will later, still have plenty of room for improvement.

So today :
Warm up :

Jump rope 5 mins
mountain climbers 20
fire hydrant fwd/back, l/r 10
hip flexor stretch 4 x 20 secs
OH squat with PVC 20
shoulder dislocates
squat with knee push x 10
squat to stand

Squat (kgs)
20 x 5 x 2
30 x 5 x 2
40 x 3 x 2
50 x 5 x 6 work sets/practice form


Overhead Press with dumbbell
20 x 5 x 2
24 x 3 x 1
28 x 2 x 1
32 x 5 x 2 - work set

Deadlift
30 x 5 x 1
50 x 5 x 1
70 x 3 x 1
90 x 2 x 1
100 x 5 x 1 - work sets

Tuck Planche
7 sets (15,7,7,7,7,7,10 - to make 60secs)

Front Lever Tuck
8 sets (10,10,10,6,6,6,5,7 - to make 60 secs)

Duration : 1.26.50
HR av/max : 125/163
Cals/Fat : 1070k/55.3g


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Re: Log of Something New

Post by johnnyD on Mon Jun 03, 2013 2:44 pm

Warm up :

Jump rope 5 mins
mountain climbers 30
fire hydrant fwd/back, l/r 10
hip flexor stretch 10
OH squat with PVC 20
shoulder dislocates
squat with knee push x 10
squat to stand

Squat (kgs)
22.5 x 5 x 2
32.5 x 5 x 2
42.5 x 5 x 2
52.5 x 5 x 5 work sets/practice form


Overhead Press with dumbbell
20 x 5 x 2
26 x 3 x 1
30 x 5 x 2
30 x 8 x 1

Deadlift
30 x 5 x 2
50 x 5 x 1
70 x 3 x 1
90 x 2 x 1
105 x 5 x 1 - work sets

Tuck Planche
8 x 8 secs

Front Lever Tuck
8 x 8 secs
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Re: Log of Something New

Post by Iliander on Mon Jun 03, 2013 2:55 pm

Nice to see you working on the levers! Great workouts.
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Re: Log of Something New

Post by itlives on Mon Jun 03, 2013 3:27 pm

Yep! Good consistent quality work!
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Re: Log of Something New

Post by johnnyD on Mon Jun 03, 2013 4:45 pm

Thanks Guys. I am still working on my squat form which is why I am making such slow progress.
A question : If form is bad, should you not increase the weights until you have it nailed and maybe stick to volume work instead ? I might open up another topic with this query as it may be of benefit to be in its own thread.
Illy, I really like the gymnastic stuff so I am including these for the long term, at first I am going to stick with the tuck planche and FL tuck. Also keep working on the pull ups, dips and support hold with the BL tuck and L sit somewhere in the background.
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Re: Log of Something New

Post by itlives on Mon Jun 03, 2013 5:01 pm

Johnny, I think that form (read that- technique) always is the first thing to work on, no matter what the endeavor.
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Re: Log of Something New

Post by johnnyD on Mon Jun 03, 2013 5:10 pm

I think you are right there Mike. I have just opened up another topic asking the same question. My query is how to address the poor technique ?
BTW my shoulder has been able to handle the push ups since I pulled my elbows in like you said !!! You will be known from now on as the Shreveport Sage !! ;)
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Re: Log of Something New

Post by itlives on Mon Jun 03, 2013 5:15 pm

I can't take the credit. It's something I read on the internet!
Works though, that's all I care about.
I'm sure your tri's are not thanking you. It also works your lower traps more than elbows out push-ups.
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Re: Log of Something New

Post by johnnyD on Wed Jun 05, 2013 11:09 am

Another Day Another attempt at these pesky squats !!
Going to increase weight very slowly 2.5kg per workout and see how it goes.

Warm up :
Mobility Stuff
Glute bridges
mountain climbers 30
fire hydrant fwd/back, l/r 10
OH squat with PVC 20
shoulder dislocates
squat with knee push x 10

Squat (kgs)
20 x 5 x 2
35 x 5 x 2
45 x 5 x 2
55 x 5 x 4


Overhead Press with dumbbell
16 x 5 x 2
26 x 3 x 1
30 x 5 x 1
30 x 8 x 2

Power Clean (Ma First Time !!!)
20 x 5 x 2
25 x 5 x 1
30 x 3 x 1
35 x 2 x 1
40 x 5 x 3

Tuck Planche
10,10,8,8,8,8,8. (60s total)

Front Lever Tuck
10,10,10,8,8,8,6 (60s total)

Duration : 1.45.35
HR av/max : 109/144
Cals/Fat : 1111/70.0g
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Re: Log of Something New

Post by CheesedogTheFirst on Thu Jun 06, 2013 1:39 am

Nice! How did those power cleans feel?
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Re: Log of Something New

Post by johnnyD on Thu Jun 06, 2013 11:00 am

I thought they were great, I love the explosiveness and the feeling of throwing some iron around. It'll be great to really start putting some weight on the bar as things progress.
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Re: Log of Something New

Post by Dave on Thu Jun 06, 2013 3:05 pm

John have you looked over this yet?

[You must be registered and logged in to see this link.]

There's a clean tutorial there which I like to re-watch every so often.
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Re: Log of Something New

Post by johnnyD on Thu Jun 06, 2013 7:27 pm

It looks good, I did see it before but I will be watching it a lot more closely now that I have started the clean properly.
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Re: Log of Something New

Post by johnnyD on Sat Jun 08, 2013 11:18 am

Warm up :
Jump rope
Glute bridges
mountain climbers 30
fire hydrant fwd/back, l/r 10
OH squat with PVC 20
shoulder dislocates
squat with knee push x 10

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 3 x 1
50 x 2 x 1
60 x 5 x 3


Overhead Press with dumbbell
16 x 5 x 2
26 x 3 x 1
32 x 3 x 5


Deadlift
40 x 5 x 2
60 x 5 x 1
80 x 3 x 1
100 x 2 x 1
110 x 5 x 1

Tuck Planche
8 x 8s (64s total)

Front Lever Tuck
8 x 8s (64s total)

Duration : 1.39.24
HR av/max : 110/150
Cals/Fat : 1050/65.2g
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Re: Log of Something New

Post by johnnyD on Tue Jun 11, 2013 4:52 pm

Warm up :
Mobility Stuff
Jump Rope

Squat (kgs)
20 x 5 x 2
35 x 5 x 1
45 x 3 x 1
55 x 2 x 1 (back twinged so stopped, did consider stopping altogether but carried on)

** Didn't do presses because of impact on lower back **

Ring Dips Full ROM With Support Hold
5 x 5

Power Clean (kgs)
20 x 5 x 2
30 x 5 x 1
35 x 3 x 1
40 x 2 x 1
45 x 3 x 5

Squat (kgs) (2nd Attempt as back felt better after dips and PC)
30 x 5 x 1
40 x 5 x 1
60 x 5 x 3
Still struggling with depth but working on flexibility to enable this.

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Re: Log of Something New

Post by johnnyD on Thu Jun 13, 2013 2:08 pm

Warm up :
Jump rope
oh squats 2 x 10
shoulder dislocates
wrist circles
elbow circles
shoulder circles
knee raise
bw squats

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 5 


Overhead Press with dumbbell
16 x 5 x 2
26 x 3 x 1
32 x 5 x 3


Deadlift
40 x 5 x 2
60 x 5 x 1
80 x 3 x 1
100 x 2 x 1
112.5 x 5 x 1

Front Lever Tuck
6 x 10s

Duration :  1.40.00
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Re: Log of Something New

Post by johnnyD on Sat Jun 15, 2013 3:48 pm

Warm up :
The Usual, jump rope etc.

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1 
60 x 5 x 3

Ring Dips Full ROM
5 x 5

Handstand Wall Walks
5 x 5 with hold (0, 5, 10, 10, 10 secs)

Power Clean
20 x 5 x 2
30 x 5 x 1
35 x 3 x 1
40 x 2 x 1
47.5 x 3 x 5


Tuck Planche
5  x 10 secs

20 asian squats to finish
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Re: Log of Something New

Post by johnnyD on Tue Jun 18, 2013 12:44 pm

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
40 x 4 x 1
50 x 3 x 1
60 x 2 x 1 
65 x 5 x 4


Overhead Press with dumbbell
16 x 5 x 2
26 x 3 x 1
34 x 3 x 3


Deadlift
40 x 5 x 2
60 x 5 x 1
80 x 3 x 1
100 x 2 x 1
115 x 5 x 1

Front Lever Tuck
12s x 5

Tuck Planche
12s x 5
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Re: Log of Something New

Post by johnnyD on Thu Jun 20, 2013 7:08 pm

Squat (kgs)
20 x 5 x 2
30 x 5 x 1
45 x 5 x 1
60 x 5 x 1 
67.5 x 5 x 3


Advised to reset again due to incorrect form.

Ring Dips Full ROM
5 x 5

Power Clean
20 x 5 x 2
30 x 5 x 1
40 x 3 x 1
50 x 3 x 5


Tuck Planche
12s x 5


Front Lever
12s x 2


Last edited by johnnyD on Thu Jun 20, 2013 7:08 pm; edited 1 time in total (Reason for editing : grammer)
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Re: Log of Something New

Post by alexander_a on Thu Jun 20, 2013 7:30 pm

that's a good overhead DB press 34 kg x3x3 is great stuff. Your probably overhead pressing about the same as you are squatting at this point?

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Re: Log of Something New

Post by johnnyD on Thu Jun 20, 2013 7:49 pm

That's altogether, so it's 2 x 17kg DB's in each hand. That is a strict press.
I am not sure if I get much benefit from this though but I think I will persist with it for a bit longer.
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Re: Log of Something New

Post by alexander_a on Thu Jun 20, 2013 8:07 pm

Alright! No I also like the DB strict press, I enjoy doing it with one arm but for sure both have benefits in form of strength and mass in big parts of the upper body!

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Re: Log of Something New

Post by Fat belly dog on Fri Jun 21, 2013 11:29 am

Nice workouts Johny, I am just about to start 5 x 5 SL routine,  good to see your progression.

Cheers

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Re: Log of Something New

Post by johnnyD on Fri Jun 21, 2013 1:25 pm

Thanks Mate....good luck, I'm sure you will have a blast !!
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Re: Log of Something New

Post by Dave on Fri Jun 21, 2013 4:47 pm

Good to see you keeping on John. :up:
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Re: Log of Something New

Post by johnnyD on Fri Jun 21, 2013 7:38 pm

i'm still plugging away......the banner message about consistency from madman keeps me on the straight and narrow, and I'm still working on them back squats and getting a bit better all the time. i never realised how technical weightlifting was, but even though it is a bit of a struggle I have already seen the benefits in the last 4/5 weeks I have been doing it.
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Re: Log of Something New

Post by Dave on Sat Jun 22, 2013 2:23 am

No doubts and it'll keep getting better and betterer!
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