TRAINIG LOG
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jones10517/04/23 @ 20:45
Log one clean & pp
82.5 x3
82.5 x3
87.5 x3
87.5 x3
90 x3
Strict Swiss bar / log hight
60 x6
65 x5
65 x5
65 x5
67.5 x5
JM press
Bar x10
25 x10
25 x10
27.5 x10
Standing overhead rope extension
18 x15
20 x12
25 x12
Lu raise
4 x15
4 x14
Trap 3 raise
4 x15
4 x15
Cable external rotation
4.5 x15
7 x10
7 x10
Missed ski-erg as no time left.will fit it in tomo
Still light work but slowly making increases….Trust the process MST !
82.5 x3
82.5 x3
87.5 x3
87.5 x3
90 x3
Strict Swiss bar / log hight
60 x6
65 x5
65 x5
65 x5
67.5 x5
JM press
Bar x10
25 x10
25 x10
27.5 x10
Standing overhead rope extension
18 x15
20 x12
25 x12
Lu raise
4 x15
4 x14
Trap 3 raise
4 x15
4 x15
Cable external rotation
4.5 x15
7 x10
7 x10
Missed ski-erg as no time left.will fit it in tomo
Still light work but slowly making increases….Trust the process MST !
jones10518/04/23 @ 21:20
Off program today to vid a lift for euros online qual
230 x5 / suited..
Token lift ,wish I’d gone heavier now! Log and stone on Saturday…Aim is just to slot in the top 10 so will just keep an eye it
Banded pendley rows / red band
50 x10
60 x8
60 x8
Cable pull downs + Fat grips
45 x12
60 x12
60 x12
60 x12
Hammer curls with fat grips
7.5 x12
10 x10
10 x10
10 x10
230 x5 / suited..
Token lift ,wish I’d gone heavier now! Log and stone on Saturday…Aim is just to slot in the top 10 so will just keep an eye it
Banded pendley rows / red band
50 x10
60 x8
60 x8
Cable pull downs + Fat grips
45 x12
60 x12
60 x12
60 x12
Hammer curls with fat grips
7.5 x12
10 x10
10 x10
10 x10
jones10521/04/23 @ 19:39
Back squat
165 x3
165 x3
165 x3
Fronties
100 x3
100 x3
100 x3
Last rep,5 secs eccentric +15sec pause before racking
Ham curls
36 x10
43 x10
50 x10
3 secs eccentric
Reverse hyper
Just machine x15
5 x12
10 x12
Nordic’s
x6
x6
x6
Third week in,already getting more control on the eccentric
Hip adduction
36 x10
43 x8
43 x8
3secs eccentric & pause
Deload week next week..Going to do the log and stone for euros qual Saturday..Final 4 weeks of this block gets ramped up then.
165 x3
165 x3
165 x3
Fronties
100 x3
100 x3
100 x3
Last rep,5 secs eccentric +15sec pause before racking
Ham curls
36 x10
43 x10
50 x10
3 secs eccentric
Reverse hyper
Just machine x15
5 x12
10 x12
Nordic’s
x6
x6
x6
Third week in,already getting more control on the eccentric
Hip adduction
36 x10
43 x8
43 x8
3secs eccentric & pause
Deload week next week..Going to do the log and stone for euros qual Saturday..Final 4 weeks of this block gets ramped up then.
jones10523/04/23 @ 01:08
Log one clean
70 x3
80 x2
90 x1
100 x1
Euros qual attempts / FTOH
105 x3
109 x3
Stone to 52”
100 x2
120 x2
Euro qual vids
136 x1
140 x1
Was supposed to throw some farmers in but didn’t have time
Thought I would of been 5th on the table after these lifts but a few have re done the events which has put me in 7th with some lads yet to do 1 out of the 3 lifts mso looks like I may have to do one or more of lifts again this week…
Deadlift I did was just 230 which wasn't a max so I’ll wait till around Wednesday/Thursday
70 x3
80 x2
90 x1
100 x1
Euros qual attempts / FTOH
105 x3
109 x3
Stone to 52”
100 x2
120 x2
Euro qual vids
136 x1
140 x1
Was supposed to throw some farmers in but didn’t have time
Thought I would of been 5th on the table after these lifts but a few have re done the events which has put me in 7th with some lads yet to do 1 out of the 3 lifts mso looks like I may have to do one or more of lifts again this week…
Deadlift I did was just 230 which wasn't a max so I’ll wait till around Wednesday/Thursday
jones10525/04/23 @ 16:10
Speed Swiss bar + red bands - log hight
30 x3
30 x3
35 x3
35 x3
40 x3
40 x3
Swiss bar floor press
40 x15
50 x12
60 x10
60 x10
Ez over head extension
20 x12
25 x12
30 x12
Side laterals
7.5 x12
10 x10
10 x10
10 x10
Face pulls
13 x20
13 x20
Standing cable rear delts
4.5 x10
4.5 x10
4.5 x10
Off program this week,proper deload next week before brits prep starts
30 x3
30 x3
35 x3
35 x3
40 x3
40 x3
Swiss bar floor press
40 x15
50 x12
60 x10
60 x10
Ez over head extension
20 x12
25 x12
30 x12
Side laterals
7.5 x12
10 x10
10 x10
10 x10
Face pulls
13 x20
13 x20
Standing cable rear delts
4.5 x10
4.5 x10
4.5 x10
Off program this week,proper deload next week before brits prep starts
jones10525/04/23 @ 16:12
Back squat,raw
160 x3
170 x2
180 x1
Yoke 20m+20m
150 x40m
180 x40m
180 x40m
180 x40m
Leg curls
36 x10 x4
Reverse hyper
10 x10 x4
Cable crunches
60 x20
70 x15
80 x12
80 x12
160 x3
170 x2
180 x1
Yoke 20m+20m
150 x40m
180 x40m
180 x40m
180 x40m
Leg curls
36 x10 x4
Reverse hyper
10 x10 x4
Cable crunches
60 x20
70 x15
80 x12
80 x12
jones10508/05/23 @ 14:50
Log one clean / EMOM
81 x8 rounds
odds x1
Evens x3
Strict log
57 x5
61 x5
61 x5
Pendly rows / speed
60 x5
65 x5
65 x5
65 x5
CGPD
31 x12
40 x10
45 x10
50 x10
IYT
4 x12 x3
Standing cable rear deals
4.5 x12
6 x10
6 x10
Cable crunches
59 x20
70 x20
77 x15
81 x12
Ski-Erg
30/30 x6 rounds
81 x8 rounds
odds x1
Evens x3
Strict log
57 x5
61 x5
61 x5
Pendly rows / speed
60 x5
65 x5
65 x5
65 x5
CGPD
31 x12
40 x10
45 x10
50 x10
IYT
4 x12 x3
Standing cable rear deals
4.5 x12
6 x10
6 x10
Cable crunches
59 x20
70 x20
77 x15
81 x12
Ski-Erg
30/30 x6 rounds
jones10509/05/23 @ 22:12
Ham curls
23 x12
30 x12
37 x12
Axle deadlift,belt less over warm up - into box jump
221 x1 - x2
181 x5 - x2
181 x5 - x2
181 x5 - x2
Trap bar dead’s with fat grips
105 x5
110 x5
115 x5
Leg press
175 x12
200 x12
240 x10
240 x12
Hip abductor
47 x12
50 x12
57 x12
57 x12
Reverse hyper
x12
5 x12
10 x12
10 x12
23 x12
30 x12
37 x12
Axle deadlift,belt less over warm up - into box jump
221 x1 - x2
181 x5 - x2
181 x5 - x2
181 x5 - x2
Trap bar dead’s with fat grips
105 x5
110 x5
115 x5
Leg press
175 x12
200 x12
240 x10
240 x12
Hip abductor
47 x12
50 x12
57 x12
57 x12
Reverse hyper
x12
5 x12
10 x12
10 x12
jones10513/05/23 @ 22:29
Standing BTNP
40 x10
45 x10
50 x10
Seated iso press
25 x10
25 x10
25 x10
CGBP 3”block
50 x10
60 x10
70 x10
Dumbbell rows with fat grips
15 x12
20 x10
22.5 x10
Incline DB curls with fat grips
5 x12
7.5 x10
7.5 x10
Ever head ex bar extensions
20 x12
30 x10
30 x10
40 x10
45 x10
50 x10
Seated iso press
25 x10
25 x10
25 x10
CGBP 3”block
50 x10
60 x10
70 x10
Dumbbell rows with fat grips
15 x12
20 x10
22.5 x10
Incline DB curls with fat grips
5 x12
7.5 x10
7.5 x10
Ever head ex bar extensions
20 x12
30 x10
30 x10
jones10513/05/23 @ 22:39
Post Edited: 02.06.2023 @ 00:13 AM by jones105
Axle Zercher squats from bottom 66 x3
96 x3
96 x3
101 x3
Farmers / turns at 10m
90 x20m
70 x40m
70 x40m
Yoke / turns at 10m
210 x24m
210 x24m
210 x24m
Sand Husafel carries / from floor
90 x56m
90 x76m
Fat grip hammer curls into bodyweight hangs
7.5 x12 - 40s
10 x10 - 40s
10 x10 - 40s
Need to pick things up! Wasn’t planning a heavy sesh as such but today was tough..Heat/hay fever/fatigue?!?! Who knows
10 weeks out from next week..
Another week of this then I’m getting a plan sorted from MST app!
jones10516/05/23 @ 10:11
Log one clean
67 x3
77 x3
87 x2
97 x2
Yoke 10m + run back x2 10m for sacks
150 + 60/80
200 + 60/80
Duck walk plus load to approx 14” x3 - 5+5m
90 x10m x3
110 x10m x3
130 x10m x3
Shoulder stab work
67 x3
77 x3
87 x2
97 x2
Yoke 10m + run back x2 10m for sacks
150 + 60/80
200 + 60/80
Duck walk plus load to approx 14” x3 - 5+5m
90 x10m x3
110 x10m x3
130 x10m x3
Shoulder stab work
jones10516/05/23 @ 11:05
Strict log
77 x5
81 x3
84 x3
84 x3
54 x10
Floor Swiss bar
60 x10
80 x8
90 x3
90 x3
Over head cable extension
27 x15
31 x12
36 x10
36 x10
Side laterals,grippers to finish
77 x5
81 x3
84 x3
84 x3
54 x10
Floor Swiss bar
60 x10
80 x8
90 x3
90 x3
Over head cable extension
27 x15
31 x12
36 x10
36 x10
Side laterals,grippers to finish
jones10523/05/23 @ 15:23
Log one clean / paused dip
72 x3
72 x3
72 x3
72 x3
72 x3
Axle DL
206 x2
166 x6
166 x6
166 x6
BTN pull downs - JM press
40 x10 - 25 x10
45 x10 - 27.5 x10
45 x10 - 27.5 x10
Got a short week this week as I’m away so putting 4 days into 3 but had to cut todays sesh short to nip up the docs!! Not a great start!
Log was too light so I’ll work off a slightly higher % next week
Strength is there ,just need to nail training now with 9 weeks to go
72 x3
72 x3
72 x3
72 x3
72 x3
Axle DL
206 x2
166 x6
166 x6
166 x6
BTN pull downs - JM press
40 x10 - 25 x10
45 x10 - 27.5 x10
45 x10 - 27.5 x10
Got a short week this week as I’m away so putting 4 days into 3 but had to cut todays sesh short to nip up the docs!! Not a great start!
Log was too light so I’ll work off a slightly higher % next week
Strength is there ,just need to nail training now with 9 weeks to go
jones10528/05/23 @ 16:28
Front squat
100 x3
120 x3
130 x3
140 x3
Speed deadlift against purple bands
60 x3
80 x3
80 x3
80 x3
80 x3
Yoke - drop and turn at 14m
150 x28m
210 x28m
220 x28m
190 x28m
190 x28m
190 x28m
Seated cable rows with fat grips
59 x12
68 x12
77 x12
77 x12
100 x3
120 x3
130 x3
140 x3
Speed deadlift against purple bands
60 x3
80 x3
80 x3
80 x3
80 x3
Yoke - drop and turn at 14m
150 x28m
210 x28m
220 x28m
190 x28m
190 x28m
190 x28m
Seated cable rows with fat grips
59 x12
68 x12
77 x12
77 x12
jones10529/05/23 @ 23:05
Log one clean
77 x3
77 x3
77 x3
77 x3
79.5 x3
81 x3
83.5 x3
Strict log
72 x3
77 x3
77 x3
Pin press / Swiss bar
75 x5
75 x5
75 x5
IYT
5 x12
5 x12
5 x12
Elbow on knee / ex rotation
3 x20
5 x12
5 x12
Standing cable pull aparts / rear delts
4.5 x12
4.5 x12
6 x12
Plenty in the tank,things will ramp up from next week!
77 x3
77 x3
77 x3
77 x3
79.5 x3
81 x3
83.5 x3
Strict log
72 x3
77 x3
77 x3
Pin press / Swiss bar
75 x5
75 x5
75 x5
IYT
5 x12
5 x12
5 x12
Elbow on knee / ex rotation
3 x20
5 x12
5 x12
Standing cable pull aparts / rear delts
4.5 x12
4.5 x12
6 x12
Plenty in the tank,things will ramp up from next week!
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