Crying In The Dojo

21st January 2013

Squats: - All Raw to low Box
1 x 8 @ 60kg
1 x 8 @ 80kg
1 x 8 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 120kg
1 x 5 @ 150kg
1 x 5 @ 170kg
Speed:
3 x 3 @ 120kg - With 5 sec pause

All were pain free, fast and explosive.

Deads: (Mid Shin) (DO No Chalk)
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 130kg
3 x 3 @ 160kg
Floor:
2 x 3 @ 140kg

All pain free and fast

Leg Extension:
3 x15 @ F/S

Leg Press:
1 x 8 @ 200kg
1 x 8 @ 300kg
1 x 8 @ 350kg
1 x 8 @ 400kg
1 x 8 @ 450kg
Plenty more there, but just playing it safe.

Standing Calf Raise:
1 x 20 @ 40kg
1 x 20 @ 80kg
1 x 20 @ 120kg
1 x 20 @ 150kg
1 x 15 @ 160kg

Lying Hamstring Curls:
1 x 20 @ 60kg
2 x 20 @ 67kg

Hammer Chops to Battle Ropes:
30 secs on hammer to 30 secs on ropes then rest 1 min x 5 sets

Skipping
10 sets @ 30 secs on/30 secs off

23rd January 2013

Bench Jumps:
1 Bench x 20 Each Way

Skipping:

5 x 30 secs on/30 secs off

Push Press:
1 x 10 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 140kg
1 x 3 @ 150kg

Seated DB Press:
1 x 15 @ 30kg
1 x 15 @ 35kg
1 x 15 @ 42.5kg

C/G Bench (Feet Up)
1 x 5 @ 60kg
1 x 5 @ 90kg
1 x 5 @ 120kg
1 x 5 @ 140kg
1 x 3 @ 150kg
1 x 1 @ 160kg
1 x 5 @ 170kg

Pushdowns:
3 x 20 @ F/S

Front Delts:
1 x 10 @ 22.5kg
1 x 10 @ 25kg
1 x 10 @ 27.5kg

Didn't do side delts as forearm was in agony.

Physio again tomorrow.

really really strong stuff boulders

Cheers buddy, still a long way to go get anywhere near you and the other Leicester pressing machine.
Fingers crossed mate, sort this forearm out and be down for a sesh in Feb

Good to hear the hamstring is on the mend. Awesome pushies too Luke

Cheers buddy.

hows the arm doing mate?