Klaery's quest for power + random photography

[klaery]

Sqwarrtz:
100kg x 5
130kg x 3
147.5kg x 3
167.5kg x 3
185kg x 1 (was meant to do 3 singles but didn't feel it so left it there).
100kg x 10

Front squats:
90kg x 8

That's all she wrote. Bit tired after a big Christmas so just got the essentials out of the way.

[klaery]

Bench:
60kg x 10
80kg x 3 paused
90kg x 3 paused
100kg x 5
110kg x 3 singles paused

Close grip bench:
70kg x 3 x 10

Pullups:
5 X 6 bodyweight.

Dumbell shoulder press:
24kg x 5 x 10

Rear lateral raises:
10kg x 5 x 10

Side lateral raises:
10kg x 5 x 10

Feeling good Much stronger on bench. Don't know if my 1rm is up but my work sets feel much more solid.

[Tom Bro]

Solid benching big man!!

[klaery]

Yesterdays shreadlifts.

100kg x 7
160kg x 3
185kg x 3
202.5kg x 4

Was going to do singles but was stuffed.

Light speed squats as a warm down.
60kg x 10
100kg x 8
120kg x 5

****ty session was ****ty

[Tom Bro]

Yesterdays shreadlifts.

100kg x 7
160kg x 3
185kg x 3
202.5kg x 4

Was going to do singles but was stuffed.

Light speed squats as a warm down.
60kg x 10
100kg x 8
120kg x 5

****ty session was ****ty

Im gonna max out on conventional deads tomorrow. You should join

[klaery]

Im gonna max out on conventional deads tomorrow. You should join

Would mate but still waiting on my tires to arrive. One of mine is in pretty bad shape (torn sidewall etc) and I can't go too far from home until my newies arrive.

[klaery]

Some quick squats before I go away for new years.

60kg x 10
100kg x 6
120kg x 5
135kg x 5
152.5kg x 7
140kg x 5

Leg press.
About 250kg x 5 x 5

[klaery]

Ohp:
60kg x 5
60kg x 5
67.5kg x 6

Squats:
100kg x 5
120kg x 3
140kg x 2
160kg x 3 easy. Not a squat day on 351 but trying to throw in a few lighter squatd to maintain form throughout the week.

Front squats:
100kg x 3 x 5 easy

[GinjaNinja85]

I have the same idea with squats this week. After the holiday excesses the last thing I wanna do is shoot for squat PRs. Gonna do a medium intensity upper lower then get back on it proper next week.

[klaery]

Not a bad idea Though'm still doing my normal sets. Just throwing in extra on other days

Bench:
60kg x 10
75kg x 5
85kg x 5
92.5kg x 7
80kg x 5 x 10

Pullups
6 x 5 at bodyweight

Seated dumbbell press
28kg x 3 x 8

Dumbbell rows
40kg x 3 x 8

Triceps push downs x 50

Face pulls x 50

[klaery]

Ohp:
60kg x 5
67.5kg x 5
75kg x 5

Push press:
80kg x 3 x 5

Pullups:
4 x 5

Bench
60kg x 10
80kg x 5
90kg x 5

[klaery]

Ohp:
60kg x 5
67.5kg x 5
75kg x 5

Push press:
80kg x 3 x 5

Pullups:
4 x 5

Bench
60kg x 10
80kg x 5
90kg x 5

[1Shimshon]

Would mate but still waiting on my tires to arrive. One of mine is in pretty bad shape (torn sidewall etc) and I can't go too far from home until my newies arrive.

If I may ask; Did you order your tyres online?... Where?

[klaery]

If I may ask; Did you order your tyres online?... Where?

Nahh just a local tyre shop. They are a pretty wide sticky but small tyre though so were not something kept in stock.


Hey guys my training partner has finally started a log too. He is doing his first comp on 20th of Jan (when I'll next compete) in the 73kg division. Check it out: http://forum.bodybuilding.com/showth...post1005663523

[ngolsen]

nice work on the 120kg tng bench and 175 & 180 doubles pity we only got a vid of the squats...

[klaery]

Trained twice today, once at my normal gym and then with Nick (as seen above). Change of scenery was good.

In the morning at my own gym...
Bench:
60kg x 10
82.5kg x 5
92.5kg x 3
105kg x 2
110kg x 1 paused
115kg x 1 paused

At Nicks place...
Bench:
75kg x 5
95kg x 5
105kg x cant remember
115kg x 1
120kg x 1
115kg x 3 with super ram. Felt easy

Squats:
75kg x 5
105kg x 5
125kg x 5
145kg x 3
162.5kg x 1
175kg x 2
180kg x 2

Felt pretty easy but upper back tightness is not existent. Need to work on it.

[ngolsen]

105kg x cant remember

Felt pretty easy but upper back tightness is not existent. Need to work on it.

105kg x3

bring those elbows forward and itll help with the upper back tightness... definitely looked loose around that area when i was spotting you for the 180

[klaery]

Yeah gotta get on top of that.

Deads: wouldn't usually do Deads a day after squats but I am going away for a few days with the lady tomorrow.

60kg x 5
100kg x 5
140kg x 1
160kg x 1
180kg x 1
200kg x 1
220kg x 1
230kg x 1

Was just testing my opener for next weekend. All was as expected.

Warm down squats:
60kg x 10
100kg x 6
120kg x 5

[chunkmo]

Training partner checking in /10

Strong DL. Would mire irl

[diefatty]

You need to keep your chest high and your back tighter on those squats. Your shoulders are collapsing forward pretty badly. Lots of upper back work and really get tight under that bar with your scapula squeezed together. Elbows forward could work as well if you have the flexibility.

[GinjaNinja85]

Yes mate, HUGE DL. I can see you hitting a 6 plate deadlift this year, easy. What you gonna do between now and the meet? Is that 26/27th weekend?

[klaery]

You need to keep your chest high and your back tighter on those squats. Your shoulders are collapsing forward pretty badly. Lots of upper back work and really get tight under that bar with your scapula squeezed together. Elbows forward could work as well if you have the flexibility.

Yeah thanks man. As I said before pretty aware of it. I have always had the problem and it goes through stages of getting better and worse. Doing things to fix it though my squat goes up quicker than the supporting stuff and so when I am near max it still happens. I'll keep working on it ofcourse.

Thanks ninja I was at the 5 plate mark before but lost it all when I was sick and had time off. Hopefully get back there soon!
Meet is this Sunday so going to hit a few bigger benches and squats today and maybe some speed work tomorrow and that will be it.

[klaery]

Scwatz:
100kg x 5
120kg x 5
130kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 8 Easy Working back up to where I was really quickly now. Doing a bit of texas method. I am on holidays but had stuff to do so will do bench and accessories tonight or tomorrow.

Here is the second working set of squats.

[klaery]

Got time to do bench tonight.

Bench:
60kg x 8
80kg x 8
95xg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5

Barbell rows:
60kg x 2 x 12
80kg x 3 x 5

Pullups:
10kg extra x 4
5kg extra x 3 x 4
bodyweight x 3 x 4

Got home late but was charging so went for a run and did some ab wheel. Going to make a real effort to eat healthily and not drink much if any over the next 3 months or so. See how big a difference it makes at Ironfest (my next comp) in april. Already feeling better and progress is speeding up.

[wick]

Squats lookin easy!

[klaery]

Squats lookin easy!

Yeah feeling good at the moment

Speed bench:
60kg x 8 x 2

Speed Deads:
100kg x 12 x 1

Hammer curls:
16kg x 3 x 10

Dumbbell bench:
32kg x 3 x 8

[klaery]

Squats:
80kg x 6
110kg x 2 x 5

Pullups:
5kg x 3 x 5
Bodyweight x 2 x 5

Dumbbell bench:
34kg x 10
38kg x 6
40kg x 6

Easy day was easy.

[Tom Bro]

how come so light this week man?

[GinjaNinja85]

Hell yeah, Texas Method! What are you gonna shoot for on intensity day? And wtf happened at the meet?!

[klaery]

Hey guys.
Tom im doing Texas method with added speed work so heavy Monday 5x5s, speed work Tuesday, light recovery day Wednesday and then heavy Friday for one set of 5 or a few doubles/triples/singles whatever I'm feeling

Ninja I''ll probably just do 5 at 165kg and just move that up by 5kg a week along with the sets across. I want to keep doing a heavy 5 as long as I can so dont want to be too aggressive ( I feel I could probably get 5 at 175 tomorrow if I killed myself). Probably do 5 at 102.5 for bench and 3 at 220 for deads.

Also decided I didn't want to go down for nats (saving for a nz trip in June) so wasn't any point entering just to do token qualifying lifts. I'll probably compete march 10th or at my friends comp end of April. At either of those I will be much stronger and closer to what I can actually do rather than being weaker due to the time off.