Alex's log

f**king hell Alex! Great deadlifting improvement

Cheers guys.

14/03

Push Press
4x40kg + 3 jerks
2x60kg + 1 jerk
2x60kg
1x60kg

Felt like s**t, absolutely weak as piss. Then again, I didn't warm up properly. When I feel good these feel really good, but today wasn't happening.

DB Bench Press
8x22.5kg
7x27.5kg
9x27.5kg
8x27.5kg

Machine Shoulder Press
8x60kg

Machine Bench Press
8x63kg
10x70kg
8x77kg
5x84kg
Drop set insisted upon by big49ersfan
2x84kg
3x77kg
8x70kg

Too many f**king machines. I'll make up for this tomorrow with deadlifts.

14/03

Deadlift
5x60kg
4x100kg
3x120kg
2x140kg
1x150kg
1x160kg - hitched
3x130kg
2x130kg
3x130kg
1x130kg

Gonna drop the weight a bit and work on form. 130's much harder when focusing on form. 5x5 was never gonna happen.

Lat Pulldowns
10x77kg
10x77kg
10x77kg
6x84kg

PB but...lol

Machine Rows
Can't remember, don't give a s**t

Few ab pulldowns, wide grip chins, blah blah

solid session man.

Get ready for the PAIN on sunday!

16/03

Bench Press
15x40kg
10x60kg
8x70kg
6x80kg
6x80kg
6x80kg
6x80kg
10x60kg

Hard, but felt strong today. PB for 4x6

Push Press
5x50kg
3x60kg
1x70kg
1x80kg - PB

More in the tank if I use better form.

18/03

A trip to the infamous "Dungeon" today.

Log Press
67.5kg - f,f,f,f,f,f,f
67.5kg - clean, clean, clean, clean, clean
67.5kg - press

f**king awkward thing that log. And massive.

Farmer's Walk
30kg - 40m
70kg - 14m ish
85kg - 20m
100kg - 2m
90kg - 20m

More in the tank on these. Not sure if I remember the distances correctly though, 85kg may have been 14m.

Stones
105kg - f,f,f,f,f,lapped it finally.


Great fun session. Can't wait to go back

lol, awesome work man, i think you left about 12 f's out plus half a dozen cleans - 2 hours of work with the log paid off in the end

Talk about perserverance!!

I'd say the press was much more than well deserved

Great session mate! You showed some real guts to get the log and somt good effort on the stones too!

Certainly not a bad debut at the Dungeon!

I think you'll be amazed at how quick you can improve some things too....

Cheers folks.

20/03

Bench Press
8x60kg
6x70kg
6x80kg
3x85kg
3x90kg - PB
4x85kg
8x75kg

Push Press
1x70kg
3x50kg
5x60kg
5x60kg
5x60kg

Machine Shoulder Press
10x60kg
8x60kg

Machine WG Bench Press
10x84kg
7x84kg


It's all feeling good. Time to ramp up the intensity on the bench.

21/03

Deadlift
5x70kg
5x90kg
3x120kg
5x130kg
4x130kg
1x140kg

Power Clean
5x60kg
2x70kg
1x80kg - fail
1x80kg - fail

Lat Pulldown
8x84kg
8x84kg
8x84kg

Machine Row
10x63kg
8x63kg
8x63kg

22/03

Bench Press
10x20kg
8x60kg
5x70kg
5x80kg
3x85kg
3x85kg
3x85kg
3x85kg
3x85kg
14x60kg

Easy.

DB Bench Press
7x25kg
8x25kg
10x25kg

Machine WG Bench Press
9x77kg
10x77kg

85x3x5 would save on space you know...

It would.

24/03

Second trip to The Dungeon.

Log Press
67kg - 1,1,f,1,2,1 (I think)
70kg - failed the clean twice, will get this next time.

Farmers Walk
70kg - 40m
85kg - 20m
85kg - 20m
100kg - 1m, 1m - grip failed
80kg - 40m - grip failed right at the end, damn left side
95kg - 1m, f**kING GRIP

Must do some heavy holds!

Didn't do enough today, stones next time.