Sean Flanagan Weightlifting Blog

September 1

2016-09-01T21:25:00.001+01:00

Light session

Back to work Tuesday and very tired

Last Wednesday I did 185 kg squat for five at 85 kg

Focus now is lighter more bodybuilding and more balanced training so it's back to the three core exercises and their variants

Bench 30 kg 3 sets of 20

Lat pls 37 kg 2 sets of 20

Squats 15 55 85 115 20 reps partials from low to mid except last set full ramge

Been a while

2016-08-18T00:53:00.001+01:00

Since I updated the blog though I do keep a book of my training

That is my gym training only as I use my off days for outdoor work like wall ups lunges stretching crucifix and cycling and boxing

I train about once or twice in my gym and six days outside with maximum one day rest

My goal for 55th birthday was to squat 300 pounds for one on the Powertec leverage multi gym

I did ten

The increased days later to 145 for ten then 150 for ten next day squatting

This week I did 160 for five and same day 170 for five

Won't get much more in

God bar though it is designed for 500 pounds

Aim now is 400 pounds

Legs so strong

Need to start the chest and back again

This week 70 for ten was maximum

Friday 22 July

2016-07-23T21:33:00.001+01:00

Squat 3 sets 20 reps 15, 45, 75k

Wednesday bench 3 sets 50 kg 20, 29, 10 reps

Thursday July 7

2016-07-07T21:27:00.001+01:00

Lats squats crunches and bench

PB Bench 70 by 15 and squat 110 by 10

Monday July 4

2016-07-04T20:45:00.001+01:00

Lat pulls and decline bench

Lats 40 by 20 by 4

Bench 30 and 50 by 20, 80 by 10 PB, singles with 100 by 2 PB, alternate 80 by 12 PB

ELECTRICIAN CANE SOME GOT LIGHTS AND POWER

power tec so good

First time doing decline bench with 100 kg in over 30 years

Saturday July 2

2016-07-02T20:21:00.000+01:00

Rest day so

4 sets ten lat pull downs varying grip and aspect with 40 kg, actually it was 20 reps some sets
Seated press 35 kg five sets 10 last 20 reps agan various grip, aspect and back support

Did the trick
Now training 4 days a week
as usual lots of pre stretching ouitside

Wednesday 29 June power tec

2016-06-29T21:26:00.001+01:00

Good stretch outside with split stretch hamstring stretch wall ups wall dips and boxing

Squat

45 65 85 100 PB - 10 reps

Bench

50 flat 10

80 decline 7

90 decline 4 PB

Monday 27 June

2016-06-27T08:25:00.001+01:00

Seven AM session before work

Lay pull downs and bench press

Four sets of ten except twenty on last bench set

Lats 40 kg

Bench 50 kg

Finished with one set of fifty with 20 kg crunches

Varied the grip on the bench with flat , decline, incline - first time thenalternate.

Lays-varied the grip and facing with from wide, back wide, then same with narrow back and narrow palms facing on fourth set.

Felt good. Nice 20-30 minute session - don't time it - training is instinctive and for health and enjoyment only.

Sunday 26 June

2016-06-26T22:01:00.001+01:00

Squats four sets ten reps rising bar 55 to 85 kilos s five kg PB

was going to take it to 95kg but legs warned me off

Saturday 25 June

2016-06-26T21:58:00.001+01:00

Squat lay pulls and bench

Three sets ten reps same weight

Easy but fast and medium heavy

Monday 20/06/16

2016-06-20T21:59:00.001+01:00

Calf raises 45k

Close grip lap pulls 40

Seated press/alternate press 45k

Four sets 15-20 reps

All new exercises

Sore right kneecap but managed to ease it and one set lunges five reps each leg to test it

PowerTec is one fantastic machine

Able to train safely at home after bathing the babies

No travel time wastage and able to do a full body workout in complete safety

Sunday

2016-06-19T17:44:00.001+01:00

Squats bench mostly decline lat pulls and crunches

Three sets 10-20 reps lighter weights

Highest

Bench 60 by 20

Squat 80 by 10 hurt right knee do stopped. Wasn't going below parallel should recover tomorrow

May move to one body part per session soon

Power Tec Sunday 12 June

2016-06-18T20:15:00.001+01:00

Power Tec

First session

Squat

Lat pulls

Bench

3 sets 10

Light

Thursday

2016-05-19T21:57:00.001+01:00

Squats 30-50-56

Press 30-25-40-45-50-55-56-PB

Saturday

2016-05-15T16:09:00.001+01:00

So nothing but a few random 40 kg squats for ages I tried a few jerks yesterday

40 50 60 65 70 75 80

And deadlifts

50 80 100 120 triples 136 double

Jerk was a PB 80kg

Deadlift a PB single and double 136kg

Had a cycle earlier with my lovely daughter Ellen in fivemiletown blessigbourne which was great fun amid the broadleVes, birds and bluebells

Spring

2016-04-20T20:08:00.001+01:00

Walk 5 Ran 5 walked 4 1 mile before work after up 5:30 bit of work tired so tired

Yesterday worked at home up 6:30 two mile walk lunchtime and about ten sets squats earlier as work breaks just forty kilos five reps or so each

Did the kitchen one minute abs triceps hold too

Saturday

2016-04-16T23:15:00.001+01:00

Worked all day

Seeing its Saturday, did a few squats and presses in between just 30 to 50 kilos.

Done quite well last week with run/walk 2 miles on treadmill on Wednesday, walk on Thursday, cant recall but pretty sure another walk.

Running

2016-04-13T02:49:00.001+01:00

Something I hVent done for ever is running. Truth I hardly get time to walk.

Treadmill outside?

Tried the couch to 5k that Ann did in Clones.

Walk five

Alternate run one and walk 1.5 minutes

Did 15 minutes one mile

Break for 5-10

Then same but faster runs to mile in 13.5

And walk down to 15

Find 5mph an easy run pace

And 3.6 an easy walk

Especially after 6.2 run pace

Thirty minutes been ages so fun not so hard but for starters fine work

Then chill ax

Magheraveely masters invitational

2016-04-03T10:25:00.001+01:00

Just me

No lift for two weeks with back to back heavy colds so just a tester in view of Irish masters aspiration but wasn't going to make Waterford what with distance not to mention no training heavy colds and baby duties

Snatch 50

Clean and jerk 70

Total 120

Review

Snatch was split technique

Did two with 50

Press out

Don't get really down in my rendition of that style

Felt light

Clean and jerk

No specific warmup just following on from snTch

65 felt like my limit on the power clean

Wasn't going to as didn't feel could cleans more

Tried 70 anyway

Was easy

Body weight 87kg

Have some in the tank

Really enjoyed being able to do the lifts

Dosed

2016-03-17T17:14:00.001+00:00

Press 40 45 50

Singles

Doubles

Squat

40 50

Front squat

Singles

60 70 80 90

Baby sitting

2016-03-14T20:12:00.001+00:00

Exercise when you can't get to the gym for babysitting

Grips 100 150 200 hundred pounds

Loads

Warmup partials with 100

Then five to ten with 100 150 fail 200

Then got 200 closed two reps each hand

Then 60 seconds and 30 seconds hold with thighs parallel to floor

No sleep

2016-03-14T20:08:00.001+00:00

Short

2016-03-09T20:52:00.001+00:00

Squat

40 60 70 by five

Front squat

60 75 by one

Only had a few minutes

Bar felt heavy on front but front squat easier than back

Back are parallel

Front are full

PB

2016-03-06T17:56:00.001+00:00

Squat

40 5 3

50 "

Press

40 45 3

55 PB

Deadlift

40 60 80 5

100 110 120 130 140 PB

Also

front squats

Wall ups

Good mornings

What no rain

2016-02-28T18:02:00.001+00:00

Cycled and boxed to warmup

Snatch squat superset

30/40 40/50 45/60 50/70

Snatch was power three reps except with 50 stopped at one

Squat five reps 3/4 depth easy

Deadlift one set rising bar singles 80 - 130

Cycle warm down

Also press 50 by three one set easy