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My training journal in prep for welsh under 90's & Brit 105 final
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Cheers mate...ye was happy with 2nte... Was in rain so made the sesh & numbers even bettr....just 1more week training....big push this week now!
jones10502/07/12 @ 14:43
july 3rd
Trained at evo gym in cross hands
close grip bench
60kg x 15
100kg x 10
150kg x 4
180kg x 4
205kg x 1
215kg x f
olympic bar cleans straight into dumbell press from floor
70kg bar clean & 30kg dumbell x 5 rotations of each
80kg bar into 35kg dumbell x 5 rotations
85kg bar into 45kg dumbell x 5 rotations
85kg bar into 50kg dumbell x 4 rotations
tricep dips with bodyweight straight into standanding shoulder press with 60kg olympic bar
3sets to failure
tricep pushdowns & bodyweight exercises to failure
abs for 20mins to finish
Trained at evo gym in cross hands
close grip bench
60kg x 15
100kg x 10
150kg x 4
180kg x 4
205kg x 1
215kg x f
olympic bar cleans straight into dumbell press from floor
70kg bar clean & 30kg dumbell x 5 rotations of each
80kg bar into 35kg dumbell x 5 rotations
85kg bar into 45kg dumbell x 5 rotations
85kg bar into 50kg dumbell x 4 rotations
tricep dips with bodyweight straight into standanding shoulder press with 60kg olympic bar
3sets to failure
tricep pushdowns & bodyweight exercises to failure
abs for 20mins to finish
jones10503/07/12 @ 21:07
cheers mate.....1 of the under 90 guys in our comp in 2 weeks reckns he gonna piss it....none of ours boys....my mate a powerlifter...he bn txtn my mate about how easily he gonna walk away with it!lol! he entered it recently!...theres being cocky but thats a bit much 2 say that wen he doesnt know wat we all like!lol
June 4th
Trained fitness studio Swansea
Lower body warm-up
15inch deads from rack
60kg x 10
60kg x 10
100kg x 6
140kg x 6
180kg x 4
220kg x 3
240 kg x 6.... Felt comfortable & more there
Upright rows with t-bar
60kg x 8
80kg x 8
100kg x 6
Narrow grip pull-downs
3 sets 90kg x 10
Seated rows light emphasising the hold at end movement
3 sets x 15 reps
Speed deads
2 sets of 60kg
2 sets of 100kg
Abs 2 finish for 15 mins
Trained fitness studio Swansea
Lower body warm-up
15inch deads from rack
60kg x 10
60kg x 10
100kg x 6
140kg x 6
180kg x 4
220kg x 3
240 kg x 6.... Felt comfortable & more there
Upright rows with t-bar
60kg x 8
80kg x 8
100kg x 6
Narrow grip pull-downs
3 sets 90kg x 10
Seated rows light emphasising the hold at end movement
3 sets x 15 reps
Speed deads
2 sets of 60kg
2 sets of 100kg
Abs 2 finish for 15 mins
July 6th
Trained at fitness studio Swansea
Lower body warmup 20mins
Squads
60kg x 10
60kg x 10
100kg x 10
140kg x 6
180kg x 4 belt on
210kg x 2 knee wraps & belt
240kg x 3
hack squat
2 sets 12 reps
Leg press
2sets 10 reps
Seated hamstring curls
3 sets 15 reps
Standing hamstring curls
3 sets 15 reps each leg
Stiff leg dumbell deadlifs
Hamstring popped on 1st set...thought was proper owt of Wales 90 comp...
Went straight 2 my physio.... Massaged a very deep knot owt & sorted my lower back problem...
Should be fine within few days so all is fine thank god!
Trained at fitness studio Swansea
Lower body warmup 20mins
Squads
60kg x 10
60kg x 10
100kg x 10
140kg x 6
180kg x 4 belt on
210kg x 2 knee wraps & belt
240kg x 3
hack squat
2 sets 12 reps
Leg press
2sets 10 reps
Seated hamstring curls
3 sets 15 reps
Standing hamstring curls
3 sets 15 reps each leg
Stiff leg dumbell deadlifs
Hamstring popped on 1st set...thought was proper owt of Wales 90 comp...
Went straight 2 my physio.... Massaged a very deep knot owt & sorted my lower back problem...
Should be fine within few days so all is fine thank god!
Tuesday 19th feb 2013
Competed as guest lifter on weekend at the are you winning comp, used it as a warm up for the Wales under 105s in april........ Really pleased how went and static ally exceeded what hoped for......easing in2 training this week as sore after weekend....had quick power shoulder session yesterday
Warm up and stretches for 15mins
Push press olympic bar
60kg x 8
60kg x 8
80kg x 4
100kg x 4
120kg x 2
140kg x 2
150kg x 1
150kg x 1
Single arm shoulder dumbbell press floor to over head
35kg x 6 both arms
45kg x 4 both arms
52.5kg x 2 both arms
60kg x 17 .....11 right arm and 6 with left arm.....stopped at that....few more in tank but saved it for another time
Competed as guest lifter on weekend at the are you winning comp, used it as a warm up for the Wales under 105s in april........ Really pleased how went and static ally exceeded what hoped for......easing in2 training this week as sore after weekend....had quick power shoulder session yesterday
Warm up and stretches for 15mins
Push press olympic bar
60kg x 8
60kg x 8
80kg x 4
100kg x 4
120kg x 2
140kg x 2
150kg x 1
150kg x 1
Single arm shoulder dumbbell press floor to over head
35kg x 6 both arms
45kg x 4 both arms
52.5kg x 2 both arms
60kg x 17 .....11 right arm and 6 with left arm.....stopped at that....few more in tank but saved it for another time
bsaunders198921/02/13 @ 16:35
RDubz said:BEAST!!! What you weighing at the min Phil??
Hey rhys mate.....im back around 105kg now. ...the under 90 thing was a 1 off as had dieted for bodybuilding later in summer......so depleted it killed me that day at the 90's! Lol!
U doin the 90s in may mate?
Cheers guys.......your training looking great also sam....
Thursday 21st feb 2013
15-20 min warm up
Beltless squats
60kg x 10
60kg x 10
100kg x 6
140kg x 6
160kg x 3
180kg x 3
205kg x 1
Happy as back still tight from weekend.....think got sciatica pain also in left hip and leg coming on
2' axle FTOH
50kg x 6
70kg x 3
90kg x 2
100kg x 2
110kg x 2
120kg x 2......v.pleased with this as comfortable and haven't attempted this weight in 2 years and failed it back then......really been practicing it recently
Thursday 21st feb 2013
15-20 min warm up
Beltless squats
60kg x 10
60kg x 10
100kg x 6
140kg x 6
160kg x 3
180kg x 3
205kg x 1
Happy as back still tight from weekend.....think got sciatica pain also in left hip and leg coming on
2' axle FTOH
50kg x 6
70kg x 3
90kg x 2
100kg x 2
110kg x 2
120kg x 2......v.pleased with this as comfortable and haven't attempted this weight in 2 years and failed it back then......really been practicing it recently
phil1983 said:
Hey rhys mate.....im back around 105kg now. ...the under 90 thing was a 1 off as had dieted for bodybuilding later in summer......so depleted it killed me that day at the 90's! Lol!
U doin the 90s in may mate?
Hey rhys mate.....im back around 105kg now. ...the under 90 thing was a 1 off as had dieted for bodybuilding later in summer......so depleted it killed me that day at the 90's! Lol!
U doin the 90s in may mate?
Cool. Ye doin the 90s mate. Take it you doin the 105s?
Ye il do 105s mate.....I've always competed as a 105 really....the 90 last year was 1 off....I'm 2 big 2 compete as 90 really....have 2 compete at 4-5%fat if stayed at that weight so not realistic for me really as drains me 2 much!lol
I've done the welsh 105s past 2years also so I'm hoping 2 do well at the 105s this year as training better now...trained poor last year... Competed as guest at tyrone's comp last week....went well for me so feeling better now.......
Your prep goin well mate?......gonna b a great under90s this year now....lots good boys init.....gettin so much more popular now
I've done the welsh 105s past 2years also so I'm hoping 2 do well at the 105s this year as training better now...trained poor last year... Competed as guest at tyrone's comp last week....went well for me so feeling better now.......
Your prep goin well mate?......gonna b a great under90s this year now....lots good boys init.....gettin so much more popular now
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