Klaery's quest for power + random photography

[wick]

Good to see you followed my advice lol.

You should sail past 200x5 this time!

[klaery]

Friday session week three (done on a Saturday because I am hardcore).

Squats:
75 X 5
97.5 X 5
117.5 X 5
135 X 5
160 X 3 Easy Vid below.
117.5 X 8

Bench:
50 X 5
60 X 5
72.5 X 5
87.5 X 5
100 X 3 Felt good
117.5 X 8

Pendlay rows:
60 X 5
60 X 5
65 X 5
77.5 X 5
90 X 5 Good, did 5 by accident haha.
70 X 8

Arm work:
4 X 6 behind head skull crushers with 40kg (straight barbell).
4 X 8 hammer curls with 15kg and fat grips
Pullups in between sets but nothing strict.

[klaery]

Monday week 4 on madcows Workout was tuff as but I got there. I am putting it down to drinking far too much Friday, Saturday and Sunday. Yeah I know... but there are just too many parties going on :P

Squats:
80kg X 5
100kg X 5
120kg X 5
140kg X 5
160kg X 5 5th was an absolute grinder and felt like I was about to vomit. video below

Bench:
50kg X 5
60kg X 5
72.5kg X 5
87.5 kg X 5
100kg X 3 X 2 I was feeling really bleh at this point so did 3 doubles instead of 1 five.

Row:
60kg X 5
60kg X 5
70kg X 5
80kg X 5
90kg X 5

15kg Hammer curls and ezi bar curls (20kg plus the bar) throughout, probably did 4 sets of each at about 8 reps.

Behind the head skull crushers with an ezi bar and 20kg. 3 sets of 8.

Dips: bodyweight and 10kg. Did 3 sets of 8.


This workout was HARD. I think it mainly has to do with my massive weekend though so I will see how next week goes before I repeat a week.


Here are the squats.

[wick]

Monday week 4 on madcows Workout was tuff as but I got there. I am putting it down to drinking far too much Friday, Saturday and Sunday. Yeah I know... but there are just too many parties going on :P

I hear ya. Even one night on the piss farks with my recovery, let alone 3...

Good effort on the squats man. Squat grinders are a bitchhhhhh

[klaery]

I hear ya. Even one night on the piss farks with my recovery, let alone 3...

Good effort on the squats man. Squat grinders are a bitchhhhhh

Thanks man. Yeah don't I know it. After chrissy i'll be staying away from the beers for a while me reckons.

[Tom Bro]

Training looks like its going well!

Have you ever considered a raised heel for squats? Or even a wider stance?

By the looks of your form it looks like you would really benefit from it. The bottom few inches of your squat have a lot of knee travel.

[klaery]

Training looks like its going well!

Have you ever considered a raised heel for squats? Or even a wider stance?

By the looks of your form it looks like you would really benefit from it. The bottom few inches of your squat have a lot of knee travel.

Hi Tom, yeah I have noticed that and wondered if it was bad. I have thought about the wider stance and have been slowly working on it (tight hips) but not the raised heel. I always though it was just a result of long thighs

How high are the heels mate and have you tried them? Do you know a good make if I was to try one?

Thanks

[klaery]

Madcows week 4 Wednesday.

Squats:
80kg X 5
100kg X 5
120kg X 5
120kg X 5

Overhead press:
45kg X 5
50kg X 5
62.5kg X 5
72.5kg X 5
72.5kg X 3 (extra because I used a slight push in the last 2 of the 5)
60kg X 5 (extra.. because I can!)

Deadlift:
100kg X 5
140kg X 5
160kg X 5
185kg X 5 These were hard because of grip, I only had the slippery bar today (very minimal knurling) and no chalk Did them as singles.

Pullups:
3 X 5 body weight.

Notes: Madcows is getting harder. I think I can get next week ok but worried about the week after.

[klaery]

Madcow Friday done today

Squats:
80kg X 5
100kg X 5
120kg X 5
140kg X 5
162.5kg X 3 (Felt good, vid below)
120kg X 8

Bench:
50kg X 5
60kg X 5
80kg X 5
85kg X 5
100kg X 3
75kg X 8
75kg X 6 close grip

Pendlay rows:
60kg X 5
60kg X 5
70kg X 5
80kg X 5
90kg X 3

Pullups:
3 with 15kg added weight
3 X 5 with bodyweight




Here is a cicada leaving emerging from its old exoskeleton.

[klaery]

Been all over the place during the holidays so haven't posted much. Since I last posted:

>Got 2 weeks progression on madcows but sporadic training over christmas had me give it up and I have been training 'lift a day' method since on days I can train.

>Found out my problem repping deads was soley a slippery bar/no chalk problem. Smashed 2 X 200kg triples last week.

>Squats are down after giving up madcows but to be honest I haven't really tested them. That is tonights job!

> Bench is up, following smolov jr kind of.. I have been doing it but over a longer time and with more accessory work. Last bench work out was technically week 2 session 1 and I flew through the 87.5kg 6X6.

Thats the update I'm back home now and into normal routine so will be putting my training up here again.

[klaery]

Todays training

Bench
5 X 60kg
5 X 80kg
7 X 5 X 87.5kg Volume

Skullcrushers and rows for assistance.

Squats
5 X 60kg
5 X 100kg
5 X 120kg
3 X 140kg
3 X 150kg
3 X 160kg
3 X 170kg (VID) Felt good! slight touch by the spotter with the third rep.




Great days training all in all

[wick]

Good to see you're back.

Nice squatting. You're almost squatting the same as me now, ya kunt.

[Tom Bro]

Squats are looking real good chief!

[klaery]

Thanks guys. One day Wick one day.

[klaery]

Bench today
1 X 8 X 60kg
1 X 6 X 80kg
1 X 3 X 100kg
1 X 1 X 110kg (this will be my opener next sunday. Vid below)
7 X 4 X 95kg

Rope face pulls
4 X 10 with 22kg on a cable thing.

Skull crushers
4 X 6 X 40kg

Notes:
Happy with the opener for Sundays comp

[klaery]

Tested my dead today as I haven't trained them properly for a few weeks and wasn't sure what to open on this weekend.

60kg X 12
100kg X 6
130kg X 5
150kg X 3
170kg X 3
190kg X 1
210kg X 2
225kg X 1
235kg X 1 NEW P.B. Felt good I left it there as that was already past my old PB and I have decided I will probably open on 230kg.

Then just did some weighted back extensions, good mornings and some leg press.

[Tom Bro]

lifts are progressing!

smash this comp brah!

[klaery]

Comp today

Squat:
175kg easy
185kg easy
195kg good

Bench:
105kg easy
110kg easy
115kg missed it

Deadlift:
230kg easy
240kg easy
250kg easy until lockout where I accidentally moved my food/hitched. Got disqualified

Great day and got the gold in my division Also got equal the largest total of the day with a guy in the 120kg division. Was a pretty small turnout though and many new lifters so for once I wasn't the least experienced

[Tom Bro]

got vids man?

250kg is massive!

[klaery]

got vids man?

250kg is massive!

Still didn't get that though :P I'll get it at the next one for sure.

And yep got vids. Just have to wait for the girlfriend to get them off her phone.

[wick]

Good work mate! In for vids

[Tom Bro]

Still didn't get that though :P I'll get it at the next one for sure.

And yep got vids. Just have to wait for the girlfriend to get them off her phone.

Haha i just saw her post on ********. I went to school with your girlfriend.

[klaery]

Haha small world hey Tom. She showed me some pics of you at your year twelve formal :P Very dashing you your purple suit haha.

Here are the vids as promised.

195kg squat
On its way... vid wasn't working

240kg dead


250kg attempt dead - given reds

[kayne695]

I came in here expecting ****ty photography. But man I am envious of both your photography and your lifts! You are exceedingly strong for someone who has only been lifting less than a year? Jelly as

[klaery]

Thanks Kayne
Just under a year now but before that I was kickboxing and baseball so always fairly active and I did a bit of priming at home before I joined a gym. I'm also fortunate to be surrounded by a group of friends with similar goals and that has helped me no end. Your lifts look like they are coming along well! I'll check out your log properly tomorrow when I am fully awake. Sooooo tired but can't sleep haha. Damn heavy lifting.

[wick]

Nice vids mate. Almost had that 250 dead!

[klaery]

Haven't posted in a while but time to update. I've been training just different things all the time and not following any program. Alot of shoulder health stuff and accessory lifts too as well as resetting my dead to work on form. Now I have a comp 9 weeks away so it is starting to get more serious. Recent notable lifting was a 5x5 squats at 150kg and some hood benching progress but nothing too exciting.

Tonights lifting:
Bench:
8x60kg
5x75kg
4x2x85kg
3x6x95kg

Hammer curls:
10x3x12.5kg with fat grips.

Deadlifts:
using hook grip for the third time.
10x10x100kg
7x140kg
3x160kg
3x170kg
5x180kg
3x5x140kg with 40kg chains.

Leg press:
3x8x 240kg

Felt good

[Tom Bro]

nice one brah. how was the 180 x 5 with hook?

[klaery]

nice one brah. how was the 180 x 5 with hook?

Thanks Thom. Yeah It was ok hey, I don't get too bad a pain and the bar definitely wasnt going anywhere. Only problem was ripped skin between the knuckles on the inside of my thumb. Tape stops that though. You going to continue with hook?

[klaery]

Last night:
Bench.
10 at 60kg
6X2 at 75kg
6X5 at 80kg

Dumbell press
3X10 with 3 second negatives at 20kg
2X10 with 3 second negatives at 25kg
1X10 at 27.5kg
1X10 at 30kg

Krok rows
4X8 at 37.5kg

Face pulls and external rotations at the end for shoulder health.


Today:

Squats
At the moment I do a relitively easy triples day and a hard 5x5 day each week. Today was the triples. In hindsight should have gone heavier but I'll add 5kg(ish) a week so will get hard quick.

10X1 at 60kg
10X1 at 100kg
3X1 at 140kg
3X5 at 160kg. Pretty easy.

Next squats training (Sunday probably) will be the 5X5 at 155kg and I aim to do the 5X5 at 160kg the weekend after.