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Author Topic: pick stuff up put stuff down  (Read 133584 times)
Joe Lyon
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Posts: 1480


Moving forward, inch by inch


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« Reply #735 on: December 12, 2016, 08:55:52 PM »

High bar squats
60x5,80x5,100x3,110x3,120x1,125x1,130x1,135x1,140x1,145x1,150x1,155x1,160x1,165x1,170x1,175x1, 170x1,160x1,150x1,140x1,130x1,120x1,110x1,100x5 rested about 30-45 seconds between sets

Strict press
40x5,45x5,50x3,55x3,60x1,65x1,70x1,40x5,5,5,2 (last set was rest pause)

Snatch grip stiff leg deads
70x5,5,5
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #736 on: December 14, 2016, 08:11:43 PM »

High bar squats
60x5,80x5,100x3,110x2,120x1,125x1,130x1,135x1,140x1,145x1,150x1,155x1,160x1,165x1,170x1,175x1, 180x1,140x1,1,1,1,1

Strict press
40x5,45x5,50x3,55x1,60x1,65x1,70x1,40x5,5,5,5

Chins
4x6
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #737 on: December 19, 2016, 08:51:25 AM »

Had a eventful weekend kicked off by my first works do with the office, then meal and drinks with the Scottish contingent of the Lyon bloodline followed by an all you can eat with Faye's side. Resulted in a lot of caloric goodness Smiley

First session since last Wednesday. As usual I woke up in the middle of the night tried to sleep but no go so thought it would be great to train lol

High bar squats
70x5,90x5,100x3,110x3,120x2,130x2,140x1,145x1,150x1,155x1,160x1,165x1,170x1,175x1,180x1

Paused squat
70x5,80x3,90x3,100x3,110x2,120x1

Snatch grip deadlift
70x5,80x5,90x3,100x1,110x1,120x1

Incline bench press
40x5,60x3,65x3,70x3,75x3,80x1,85x1,90x1,95x1,60x5,5,5 (I hated these and actually preferred standing presses but hey ho)

Nice session to get the week going and was nice not to felt rushed by time restrictions (off work till Thursday)

I've noticed a few observations with this style of frequent maxing out on the big lifts that I'm going to bore you with:

The individual workout pales in comparison to the overall training affect that iam trying to achieve. Whether it's good, average or poor, it's all about getting the work in.

Having a way to gauge training, whether that's rate of perceived exertion or speed of the lift etc, is important to not becoming a clusterfuck.

I've been keeping stimulants and training gear to a minimum which I think allows me to train more often without breaking myself down.

Lots of warms has helped pay dividends as has short rest periods 30-60seconds which I think has helped with conditioning.

I've been able to eat way more food despite having a sedentary job and have noticed some improvements in my body composition i.e.  hips, shoulders and legs but I haven't measured or weighed myself so that could be bs.

Hot water, stretching and ibuprofen have become my friends.

And finally my perspective on maxing out has changed. I no longer feel intimidated nor excited by 180kg squats. I feel totally relaxed with this which was never the case before


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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #738 on: December 22, 2016, 09:01:22 PM »

Had a couple days away from training due to flu. Despite still being 100 percent I had a short session after work.

High bar squats
60x5,80x5,100x3,110x3,120x3,130x1,140x1,150x1,160x1,170x1,180x1 no back off sets.

Close grip incline press
60x3,65x3,70x3,75x3,80x1,85x1,90x1,95x1 no back off sets.

Stiff leg deadlift
60x6,6,6

Db rows
40x10

Was wiped out after this but pleased all things considered
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Joe Lyon
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Posts: 1480


Moving forward, inch by inch


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« Reply #739 on: December 24, 2016, 02:28:56 PM »

High bar squat
70x5,90x5,110x3,120x3,130x1,140x1,150x1,160x1,170x1,180x1 back off sets 150x2,2,2 110x5,5,5

Incline close grip bench
60x5,65x5,70x3,75x3,80x1,85x1,90x1,95x1,100x1 back off sets 60x6,6,4 rest pause.

Good mornings
70x8,8,4

Chins
8,6, did 3 reps in static holds
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Joe Lyon
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Posts: 1480


Moving forward, inch by inch


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« Reply #740 on: December 27, 2016, 04:43:06 PM »

It's been a bitter sweet Christmas this year. Although I've enjoyed the family time, my thoughts keep going to my Gran who's spent Christmas in hospital. Hopefully she'll be out soon.

Today's session

High bar squat
60x5,80x5,100x3,110x2,120x1,130x1,140x1,150x1,160x1,170x1,180x1
100x1,110x1,120x1,130x1,140x1,150x1,160x1,1,1,1

Standing strict press
40x5,50x5,60x1,70x1,50x5,5,5,5, push press negative 50x3.

Chins
10,6, 3 negative reps

Got home, had pwo food then took family out to Langold Lake for a few hours
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #741 on: December 29, 2016, 08:24:47 PM »

High bar squat
60x5,80x5,100x3,110x3,120x1,130x1,140x1,150x1,160x1,170x1,182.5x1.

Box squats
100x3,110x3,120x3,130x3,140x3

Strict press
40x5,50x3,60x1,65x1

Push press
70x1,75x1,80x1,60x3,3,3,3

Db rows
40x5,5,5
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #742 on: December 30, 2016, 08:55:51 PM »

High bar squats
60x5,80x6,100x3,120x3,130x1,140x1,150x1,160x1,170x1,182.5x1
Back off sets
140x3,3,3,3,3,3,2,1,1,1,1 10-30 seconds rest in between sets.

Strict press
40x5,45x5,50x3,55x3,60x1,65x1

Push press
70x1,75x1,60x3,3,3,3 back to strict press 40x3,3,3,2,5

Chins
5,5,5,3


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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #743 on: January 02, 2017, 04:56:28 PM »

High bar squats
60x5,100x5,110x3,120x1,130x1,140x1,150x1,160x1,170x1,182.5x1
Back off sets: 130x5,5,5,5,5

Standing press
40x5,50x5,60x3

Push press
60x3,3,3

Chins
Amrap set of 10
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #744 on: January 04, 2017, 08:24:28 PM »

High bar squats
60x5,80x5,100x5,110x1,120x1,130x1,140x1,150x1,160x1,170x1,182.5x1
Back off sets 140x3,3,3,3,3

Strict press
40x5,45x5,50x3,55x1,60x1,65x1,70x1
Back off sets 50x3,3,3,3,3

Chins
Bwx8,8
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #745 on: January 06, 2017, 08:48:16 PM »

High bar squat
60x5,80x5,100x3,110x3,120x1,130x1,140x1,150x1,160x1,170x1,182.5x1
Back off sets: 150x1,1,1,1,1

Strict press
40x5,45x5,50x3,55x1,60x1,65x1
Back offs: 55x3,3

Conventional deadlift
60x5,80x5,100x3,120x3,3,3
Haven't done these for a while due a niggle on the right hand side of my low back just above the glute
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #746 on: January 09, 2017, 07:31:08 PM »

 working up to about 80% of my daily max plus no volume work as part of my deload.

High bar squat
60x5,80x5,100x3,110x1,120x1,130x1,140x1,145x1

Strict press
40x5,45x5,50x3,55x1

Chins
Amrap
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #747 on: January 12, 2017, 08:14:40 PM »

After Mondays light session it was back to normal.

Front squat
60x5,80x3,100x3

High bar squat
110x3,120x1,130x1,140x1,150x1,160x1,170x1,185x1
Back offs: 130x5,5,5,5,5

Db clean and press
18x5,5,5

Db rows
32x15
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #748 on: January 17, 2017, 08:14:29 PM »

Mondays session
60x5,100x3,120x2,130x1,140x1,150x1,160x1,170x1,180x1,185x1
Back off sets: 150x3,3,3

Strict press
40x5,45x5,50x3,55x3,60x1,65x1,70x1

Db flat bench
40x5,5

Chins
4x6

Today's session
Tried the new iron athlete gym that's opened up near me.
Squat
60x8,120x3,130x1,140x1,150x1,160x1,170x1,180x1,185x1

Paused deadlifts
60x5,100x3,120x3,3,3,3

Db flat bench
No idea what the weight was
3x6

Back extensions
3x10

Hanging leg raises
1x20,1x11

Chins
4x6
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Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


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« Reply #749 on: January 20, 2017, 01:13:29 PM »

Attempted to train last night at imotion. I say attempted because as soon as I arrived I had to leave as it was so choka blocked that there was no point. No stations available not enough plates and I knew I waiting too long so I didn't bother.

Went back to iron athlete with the future brother in law who's keen at strongman.

High bar squats
70x5,120x3,,140x3,150x1,160x1,170x1,180x1,190x1
Back offs: 160x2,2,2

Strict press
40x5,50x5,60x3,70x3. Attempted 80 but it wouldn't budge.
Back off:60x5,5,5

Side laterals
3x10

Chins
3x6

Back extensions
1x20

Leg raises
1x20

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