Klaery's quest for power + random photography

[Tom Bro]

looks like everything is progressing nicely brah!

[ngolsen]

get your compulsory **** done and get the **** out of there bro

thats how winning's done.

[klaery]

Squats:
100kg x 5
125kg x 5
145kg x 5
170kg x 5 (vid below)

Bench:
60kg x 5
70kg x 5
80kg x 5
90kg x 5
102.5kg x 5 felt good

Power cleans:
60kg x 6
80kg x 5
90kg x 3
100kg x 4

Going for a run and some pullups/dips later.

Here are the squats. I am going too deep I now realise.

[wick]

Lookin good !! Thats my PB right there

[klaery]

Lookin good !! Thats my PB right there

Thanks man yeah it was mine too before the time off. Feeling much stronger than back then though so shouldnt stall for a few weeks hopefully

[Tom Bro]

Squats looking awesome man! Form has definitely come a long way. Wouldn't be too concerned on the depth. As the weight gets closer to 1rm territory you'll hit perfect depth, like on the 195 the other day.

[klaery]

Fridays session:
Deads:
100kg x 5
140kg x 5
160kg x 5 left it there. Wednesday power cleans and Thursday's soccer took it out of me.

Ohp:
60kg x 5
65kg x 5
70kg x 5
75kg x 5

Bench:
85kg x 3 x 8

Incline bench
67.5kg x 3 x 8

Bench
60kg x 3 x 12

[COBBER]

Joocy squats brah

[klaery]

Joocy squats brah

Thanks man!

Squats:
100kg x 5
135kg x 5
150kg x 5
175kg x 3 eeeeasy
135kg x 10

Bench:
60kg x 5
70kg x 5
80kg x 5
90kg x 5
105kg x 3
85kg x 10

Rows:
60kg x 5
70kg x 5
80kg x 5
95kg x 5
70kg x 10

Close grip bench
60kg x 10
70kg x 10
80kg x 5
90kg x 5

[GinjaNinja85]

You bench all the time. Doesn't it hurt your arms?

Squats looking strong as f**k.

[Tom Bro]

how was the 105 x 3?

[klaery]

Hey Thomas, 105 X 3 was easy but I am a bit scared to say it :P Bench for me goes from easy to fail over two reps so see how I go Thursday.

You bench all the time. Doesn't it hurt your arms?

Squats looking strong as f**k.

Naa mate not at all. I have weak triceps for my size and my shoulders are fairly strong compared so the extra training is to bring up my tricep strength (hence the close grip bench or bodybuilding sets after the normal madcow stuff)

[klaery]

Sqwatsss:
100kg x 5
130kg x 5
150kg x 5
175kg x 5 easy

Bench:
60kg x 10
70kg x 5
80kg x 5
90kg x 5
105kg x 5 Last one was hard.

Rows:
60kg x 10
70kg x 5
80kg x 5
90kg x 5
95kg x 5


Good session Pretty confident about getting 180kg x 5 next week for squats.

Here is a pic from the races a few weeks ago. I hate the two horse v8 'supercar' racing but meh, was a good opportunity to try some free hand panning shots. I have been a bit slow with the photos I know. I love taking them but they tend to just sit on my cards/hardrive because I don't find processing them as enjoyable with my archaic laptop..

[DeeBee1]

Have been a bit sick so had three days off. I'll get back to it tonight.

On the plus side i can now post pics so here is a picture of my city at night Any pics I put up are reduced size/quality of course.

This is amazing!!!!

[klaery]

This is amazing!!!!

Thanks mate Pretty good spot for shots in Brisbane. You have a log on here?

[klaery]

Had a big weekend full of birthday and grand final parties. Was not the best yesterday

Yesterday:
Squats
100kg x 5
110kg x 5
132.5kg x 5
152.5kg x 5
180kg x 3 easy to do but felt crap due to feeling gross.
132.5kg x 8

Bench
60kg x 10
70kg x 5
80kg x 5
90kg x 5
105kg x 3 decided to redo this weight on account of how I was feeling. Felt easy.
80kg x 12

Left it there and decided to come in the next day to do rows back.

Today:
Rack pulls (just below knees)
100kg x 5
140kg x 5
180kg x 5
200kg x 5 was easy but left it there so as not to knock myself around for next actual deadlift day.

Rows
60kg x 5
80kg x 5
80kg x 5

Krok rows - both sides - strict
26kg x 10
30kg x 10
34kg x 8
38kg x 6

Seated cable rows
3 x 8 at a weight that pushed me.

Tricep push downs - seated on machine
3x8 at a weight that pushed me

Hammer curls
2x8 at 14kg
Would have done more but I was stuffed!

[wick]

Had a big weekend full of birthday and grand final parties. Was not the best yesterday

Yep, I know this feel.

[klaery]

Yep, I know this feel.

Haha yeah ended in tonsillitis which I still have Buuut good day of training.

Squats
100kg x 5
135kg x 5
155kg x 5
180kg x 5 (vid below. Hard to see depth from the angle but I assure you they are good).

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 2
110kg x 1
115kg x 1 Felt easy

Leg press
4X10 with whatever weight working up. Last set was 5 plates a side.

Abs
Cable crunches, ab wheel, leg raises.

Dips
3 X 10 with a 12kg dumbell.

Tricep extensions on cable thing.
No idea of the weight. 3 X


Feeling good and weighed in at 102kg

Here is the squat vid. Again crap angle makes it hard to see dept. Side view again next week.



Also went and saw Steel panther Thursday night. Absolutely awesome/hilarious show. For those unfamiliar...

[COBBER]

aweesome squats man, dam you got good form they looked easy as hell

[GinjaNinja85]

4 plates for 5. Damn that's strong stuff.

[klaery]

Thanks guys

Cobber my form is slowly getting better but nowhere near perfect yet. It used to be rubbish haha, just ask Thomas
It was his advice and oly lifting shoes that helped set it on the right path.

[Tom Bro]

Haha your form has come leaps and bounds bro. Progress is amazing!! Viking strength!!

[klaery]

Thanks Thomas

Deads:
120kg x 5
140kg x 5
160kg x 5
200kg x 5 eaaaaasy haven't deadlifters in 2 weeks but it is feeling good!

Light squats
100kg x 5
120kg x 5
135kg x 5
145kg x 5

No Ohp available so did seated Ohp
40kg x 10
60kg x 10.

3km run/walk and a few pull ups at the park. Feeling really good

[klaery]

Felt like crap today due to still feeling sick and now sore from Mondays deads, the first in a while. I decided during the day that I would leave an extra day rest and train tomorrow instead. I shouldn't have gone back on it...

Got home, had a nap and decided even though I felt like crap I should go train.

Squats
100kg x 5
135kg x 5
157.5kg x 5
185kg x 3 Hard and still going to deep. Vid below.
135kg x 8

I finished the squats and got all my reps but I felt like death and so I left the rows and bench for tomorrow. I am confident with some rest I will still get my 185x5 on the weekend but no biggy if I don't. If i don't I will reset to 180 and start making 2.5kg jumps per week.

[GinjaNinja85]

What program are you on? Just curious.

[klaery]

What program are you on? Just curious.

Madcows I love it and it seems to suite me well.

[klaery]

Finished off yesterdays training today.

Bench:
60kg x 8
80kg x 5
90kg x 5
107.5kg x 3 easy
85kg x 10

Close grip bench
80kg x 8
80kg x 8
80kg x 8
80kg x 6

Bent over rows
60kg x 10
70kg x 6
80kg x 6 Left it there. Hard to hold position as I was sore from yesterdays squats

Rope tricep pushdowns
3X10 on whatever weight.

[klaery]

Squats
100kg x 5
130kg x 5
140kg x 2
165kg x 3 x 5
Was aiming for 5x5 but the first 3 sets killed so left it there and may drop it back a bit next week.

Bench
60kg x 10
80kg x 5
95kg x 5 x 5

[klaery]

I have still been sick so went and got meds this week for the tonsillitis. Gave mid week training a miss and feeling fresh. I went down to the Brisbane fitness and health expo with Thomas. It was awesome hanging with the ptc peeps and even got to do a bit of demo lifting. Did a few deads and ended up at a triple at 230kg touch and go. Felt good

Here's the avid courtesy of Thomas's awesome videographer skills.

[Tom Bro]

haha dont know how 'awesome' my video skills are.

That first rep was lightening fast. was awesome to have you there man!