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Author Topic: World domination: Simplicity is the ultimate sophistication  (Read 368073 times)
Glen Danbury
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« Reply #2085 on: December 28, 2017, 09:30:14 PM »



Warm.up of a few wrist stretches

Frog stands x 25,14,25 seconds

Pseudo planche push ups x 15,

Feet raised pseudo planche push ups x 5,3

Planche leans x 30,30,30 seconds

Supermans x 25

Lsit bar pull ups x 5

Clubbell 360
10kg x 10/10,10/10

Pretty sure commercial gym goers get the benefit of not changing dirty nappies in their rest between sets of their one year old.

After some researching on mace and Clubbell swings the 360 movement felt good and could really feel the benefit around my shoulders
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Glen Danbury
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« Reply #2086 on: December 29, 2017, 05:50:50 PM »

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Side plank x 10/10 seconds

Clubbell 360s x 5/5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

clean every third minute on the minute
40kg x 2
50kg x 2
60kg x 2
70kgg x 2
80kg x 2
90kg x 3,3,3,3,3

Barbell suitcase deadlft
50kg x 5/5,5/5

Rack position single KB carry
32kg x 20/20,20/20 yards

Pistols are definitely playing havoc with my.hips but don't want to drop them altogether. As such Will only do them.on one day per week and the other two clean days will be

A) lateral resistance focus - suitcase deadlift, carries etc

B) heavier pull - snatch or clean pulls to make the cleans feel lighter now I'm heading back into (for me) territory.

Had a tidy and rearrangement of bedroom, enough that I could do barbell working there. Might allow me to add a jerk into the cleans - as what's the point in cleaning it if you can't put it overhead  Smiley
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Glen Danbury
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« Reply #2087 on: January 02, 2018, 09:51:40 PM »

Tonight

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean + clean every thirdminute on the minute
40kg x 1+1
50kg x 1+1
60kg x 1+1
70kg 1+1
85kg x 1+1
95kg x 1+2,1+2,1+2,1+2,1+2+5 front squats

Snatch pulls + Clubbell 360s E3rdMOM
110kg +10kg x 3+5/5,3+5/5,3+5/5

Single arm Clubbell 360s (don't know proper name)
10kg x 5/5,5/5

First working set of cleans felt heavy. From second set onwards felt good. Liked the combination of exercises tonight but do worry the snatch pulls were too heavy. From was good but too much of a grind
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Glen Danbury
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« Reply #2088 on: January 04, 2018, 06:17:59 PM »

Tonight

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

clean every thirdminute on the minute
40kg x 2
50kg x2
70kg 2
80kg x1
85kg x 1
95kg x3,1*+2,2*+1,f+2,f+1*

*power cleaned

Suitcase barbell deadlift
55kg x 5/5,5+5

KB rack carries
32kg x 20/20 yards
40kg x 20/20 yards

So frustrated, absolute rubbish session.my own fault, wasn't moving well in warm ups and should have done more reps at a lower weight until I was. Don't think I was staying over bar long enough which slowed me. So annoyed As First session it's felt like this and was wanting to get into triple figures without any misses Sad
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Glen Danbury
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« Reply #2089 on: January 05, 2018, 09:49:28 PM »

Tonight

Today

Warm.up of a few wrist stretches

Shoulder dislocation x loads

Frog jumps into tucked handstand x 5/5,5/5

Clubbell 360s
10kg x 5/5,5/5

Frog stands x 35,30,20 seconds

Feet raised pseudo planche push ups x4,6, 6

Planche leans x 40,30,30 seconds

Reverse hyperspace x 10,6

L sit pull ups
BW x 6,7

Band pull apart x loads
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Glen Danbury
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« Reply #2090 on: January 08, 2018, 11:07:52 AM »

This morning

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean + clean every thirdminute on the minute
40kg x 1+1
50kg x 1+1
60kg x 1+1
70kg 1+1
80kg x 1*+1
90kg x 1+1
100kg,1+1,1+1,1+1,

*power cleaned

Snatch pulls + Clubbell 360s E2mdMOM
110kg +10kg x 3+6/6,3+6/6,3+6/6

Single arm Clubbell 360s (don't know proper name)
10kg x 6/6,6/6

Very happy - not near a rep or weight PB but first time EVER I've done a session with triple digit weight where every rep was technically good (i.e passable) and no misses. Very happy indeed. Smiley
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Glen Danbury
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« Reply #2091 on: January 10, 2018, 01:00:35 PM »

This morning

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean + clean every thirdminute on the minute
40kg x 1+1
50kg x 1+1
60kg x 1+1
70kg 1+1
80kg x 1*+1
90kg x 1+1
100kg,1+f,1+1,1+f,1+1

Cleans
80kg x 2,2,2

Suitcase barbell deadlift
70kg x 3/3
50kg x 10/10

KB rack carries
32kg x 40/40 yards

Again technical failures creep in. First just didn't move feet so just ended up with a pull, second received badly and popped out the back. Frustrating as weight feels so light. Again failures occurs on second session of the week - could fatigue be an issue? Doubtful if I don't miss on friday
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Glen Danbury
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« Reply #2092 on: January 11, 2018, 09:11:55 PM »

Today

Warm.up of a few wrist stretches

Shoulder dislocation x loads

Frog jumps into tucked handstand x 5/5,5/5

Handstand practice

Clubbell 360s
10kg x 10/10

Frog stands x 35,10,15 seconds

Feet raised pseudo planche push ups x8,8,8

Planche leans x 40,40 seconds

Reverse hypers x 15

Tried a few tucked planche holds. Only held for a few seconds but this is progress off the floor as in the past I couldn't get up at all unless it was off paralettes
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Glen Danbury
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« Reply #2093 on: January 12, 2018, 09:19:11 PM »

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean + clean every thirdminute on the minute
40kg x 1+1
50kg x 1+1
60kg x 1+1
70kg 1+1
80kg x 1*+1
90kg x 1+1
100kg,1+21*+2

*hang clean was power cleaned

Rolling pistol squats x f/f,1/1,2/1+f

Air squats x 30

Kneeling about wheel roll out
Bw x 5
+10kg x 5,5

Single arm Clubbell 360s
10kg x 10/10,10,10

PB on cleans so happy. Again whilst there was one power clean it was a PB for reps.

Haven't fully followed my original loading plan. Going forwards for final portion of doing cleans Will follow a Texas method (ish) loading
Monday - volume of singles, 95% of previous Fridays max
Wednesday - light session of 90% done as hang cleans focused on speed under bar
Friday - work up to max

Loving Clubbell work. Grip and shoulders are feel better for it.

Decided to load some trunk work. Hoping this will ease into standing ab work
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Glen Danbury
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« Reply #2094 on: January 15, 2018, 10:13:18 PM »

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2
50kg x 2
60kg x 2,2
70kg 1
80kg x 1
90kg x 1
100kg x 1,1,1,1,1*,1+5 front squats

Snatch pulls + Clubbell 360s every other minute on the minute
110kg +10kg x 3+8/8,3+8/8,3+8/8,3+8/8

Cleans were so crisp - annoyed with fifth set as caught my knee on pull and ended up power cleaning it but apart from that it went perfectly and first time EVER I felt so good and knee I wasn't going to miss a lift. Looking forward to Fridays session and hoping to work up to 105-110kg at least
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Glen Danbury
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« Reply #2095 on: January 17, 2018, 09:37:47 PM »

Busy day yesterday so didn't do planche work, little bit angry with myself.

Tonight
Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean every second minute
40kg x 1
50kg x 1
60kg x 1
70kg 1
80kg x 1
90kg x 2,2,2,2,2

Barbell suitcase deadlift
70kg x 6/6,6/6

Weighted an wheel roll outs off knees
+10kg x 8,8,8

Was trying to not put the barbell down between reps of high hang cleans like all the cool kids do - managed it two out of three sets but wonder if it's better to just fully reset after each rep.

Loving weighted an wheel roll outs. The question of which two movements would give a complete workout for me would be clean and jerks combined with an wheel roll outs. Only thing missing would be some rotational work but could be argued you fight against that in split positions and when balancing. Whether it is or not I like the combo
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Glen Danbury
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« Reply #2096 on: January 18, 2018, 05:48:06 PM »

Clubbell 360s
10kg x 10/10

Frog stands x 41,14,24 seconds

Feet raised pseudo planche push ups x10,8,8

Planche leans x 40 seconds

Tucked planche hold x 2,3 seconds

Single arm Clubbell 360s
10kg x 5/5,5/5,5/5,10/10

Planche work was hard as midsection felt so tender from roll outs, however hit a three second tucked Planche hold off the floor which is a PB. Would be interesting to see what could do on paralletes right now but Will hold off until I'm doing advanced tucked work off the floor
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Glen Danbury
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« Reply #2097 on: January 19, 2018, 10:14:36 PM »

Happy as a pig s#!@

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2,2
50kg x 2
60kg x 2
70kg 1
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1
115kg x pull *
110kg x 1

Rolling pistol squat x 1/1

Counterbalanced pistol
10kg x 3/3,3/3

Very happy with the session. Hitting two 110kg cleans was great feeling, no misses.
Put 115kg on the and started to pull but decided against it so just did a pull.

Videod it and wasn't as happy with the technique. Still pulling with arms, not extending, not pulling under, wasn't staying over the bar long enough - which is probably a causative of the other faults
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Glen Danbury
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« Reply #2098 on: January 22, 2018, 09:55:38 PM »

Tonight

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2,2
50kg x 2
60kg x 2
70kg 1
80kg x 1
90kg x 1
100.5kg x 1,1,1,1,1,1,1,1

Snatch grip pulls +Clubbell 360s single arm
115kg +10kg x 3+8/8,3+8/8,3+8/8

An wheel roll outs
+10kg x 5
+15kg x 5,5

Cleans were crisp, more volume than last week and broke out the fractional plates to make me feel better about going over 100kg!!!
 
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Glen Danbury
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« Reply #2099 on: January 23, 2018, 08:37:49 PM »

Tonight

Wrist warm up.

Wall handstand holds x 5,5,5 - minimal touches to maintain balance

Clubbell 360s single arm
10kg x5/5

Frog stance hold x 46s

Tucked Planche hold x3,3,3 seconds

High feet elevation pseudo Planche push ups x 5,5,5

Planche leans x 40,40 seconds

Single arm Clubbell 360s
10kg x10/10,10/10,10/10

Shoulders are feeling good with Clubbell movements. Planche work is coming along as well
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