TRAINIG LOG
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| jones105 |  | Squat / deadlift 22/2/24 | 23-02-2024 @ 22:58 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Squat 150 x3 Wraps & belt 185 x1 205 x1 210 x1 Just for some practice in wraps Floor deadlift against 13mm bands 180 x1 180 x1 180 x1 140 x3 | ||
| jones105 | | Mixed session with grip work | 23-02-2024 @ 23:10 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Seated cable rows + FG 63 x12 68 x12 71 x10 71 x10 Fat bar pull downs 45 x12 54 x10 60 x10 seated shoulder press + FG 17.5 x15 22.5 x12 25 x10 Incline DB curls + FG 5 x15 5 x15 7.5 x12 7.5 x12 Wrist roller with barbell end,pinch grip handle attached with bands 12.5 x5 12.5 x5 12.5 x5 12.5 x10 Planks BW - 90s 15 - 60s 15 - 60s Side bends - cable ez curls 20 x15 - 31 x12 20 x15 - 40 x12 20 x15 - 40 x12 | ||
| jones105 | | Events | 25-02-2024 @ 23:03 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Sack toss over 4m 13-15-17-18-20 15-17-18-20-22 13-15-18-18-20 Yoke 7m drop and turn 200 x28m 220 x14m 250 x14m 280 x14m 280 x14m Frame 7m drop and turn 150 x14m 190 x14m 190 x14m Medley - turns at 7m Sack 80 x14m Sled 185 x14m Sack 100 x14m Sled 235 x14m Sack 100 x14m Sled 235 x14m Some decent work considering the limited space !! Had to corden off a small area as the had a kids party on the turf | ||
| jones105 | | Power lifting meet 3/3/24 | 05-03-2024 @ 23:47 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Jumped in a week out with zero prep,wanted to get some experience and got roped in by my Son Set what I thought would be a realistic target of a 600kg total,nothing Mental as the welsh is just 5 weeks out… Entered the u90kg M1 class and hit 630kg total with more in the tank..well happy Squat 200 220 240 Bench 110 120 130 Deadlift 220 240 260 Considering taking PL a little more seriously over the Next few months | ||
| jones105 | | Over head | 06-03-2024 @ 00:13 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Swiss bar strict plus 13mm bands 50 x5 60 x3 70 x2 DB 1 clean 45 x5 55 x5 FTOH 47.5 x10 47.5 x13 - 75s Planned another set but back felt a lil tight ,not fully recovered from the weekend Swiss bar OH extensions 25 x12 35 x8 35 x8 Power raise - single arm over head cable extension 2.5 x15 - 18 x12 2.5 x20 - 18 x12 2.5 x20 - 18 x12 Face pulls 18 x20 22 x15 Weighed planks 10 - 45s 10 - 45s Ski-erg - 30/30 x8 DB wasn’t heavy but technically much better … Back to heavy work next week with back off rep work Things are clicking ,just need to shift the weight now!! | ||
| jones105 | | Deadlift 7-3-24 | 10-03-2024 @ 22:23 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor raw upto 190 x1 Suit 190 x1 230 x2 250 x1 250 x1 Raw 200 x3 200 x3 Trap bar 165 x3 + 30s hold 185 x3 + 30s hold 185 x3 + 20s hold Fat bar pull downs 45 x12 54 x10 63 x10 Fat bar wide rows 49 x12 59 x10 59 x10 Wrist roller,barbell end with bands 12.5 x5 17.5 x5 17.5 x5 | ||
| jones105 | | Events | 10-03-2024 @ 22:28 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 10.03.2024 @ 22:30 PM by jones105 Farmers drop and turn at 10m70 x20m 90 x10m 100 x10m 110 x10m Drop set / tut - drop and turn 15m 70 x60m Sacks over 4m 15/17/20 x1 Yoke 15m 165 x30m 185 x30m 245 x15m 285 x15m 305 x15m Sack and drag medley / 15m runs Sacks 50+70 into 165 sled x2 / 60s rest Planned a few more runs on medley but had to call it short! | ||
| jones105 | | Upper | 11-03-2024 @ 16:52 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Swiss bar against 13mm bands 55 x5 65 x3 80 x2 Fat grip seated rows 69 x10 81 x10 90 x10 Seated high incline press 20 x20 25 x15 25 x15 Fat bar pull downs 45 x10 59 x10 67 x10 Swiss bar OH ext 30 x10 35 x10 37.5 x8 40 x8 Body weight hang - 67s + 10kg - 61s Single arm / right - 28s Single arm / right - 29s Power raise - planks 4 x15 - 15 x60s 4 x15 - 15 x60s Rower - 30/30 x8 Done some grippers between sets throughout | ||
| jones105 | | Deadlift | 14-03-2024 @ 07:51 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Suited / loose 11” 185 x3 Tighter plus belt 225 x2 225 x2 225 x2 225 x2 Raw 185 x3 Farmers holds 60 x60s 60 x60s Ez curls - ham curls 15 x20 - 36 x15 20 x12 - 43 x12 25 x12 - 50 x12 25 x12 - 50 x12 Hurt my finger again!!! Same one,4 weeks out which will now limit what I can do…Pissed off before the session started then I couldn’t adjust the suit properly… Got what I wanted though..wasn’t planning a heavy session,this was a back off as I’ve pulled heavy last 2 weeks with heavy yoke duke Sunday I need to pull some recovery back… Farmers holds didn’t aggravate the finger tbh but still kept them lighter …After these I just cba so Just threw some hams and bis in quick | ||
| jones105 | | Events | 17-03-2024 @ 17:59 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Sack toss over 4m 12.5 - 15 - 16.5 - 18 - 20 x2 15 - 16.5 - 18 - 20 - 22 x1 DB 46 x3 FROH 65 x3 65 x3 55 x5 Yoke 225 x15m 275 x15m 275 x15m Medley 100 + 120 sacks - 220 sled x2 100 + 120 sacks - 195 sled x1 Decent sesh today….sacks were on point…missed DB in the week so just added a few sets in today…yoke nice and smooth and first run on the medley was decent but was fried after this!! Last 2 sets were brutal A week of touching up on things I missed last week,mid week session on farmers & sled with last heavy deadlift next weekend… All about recovery from there then…. Sitting around 89kg at which isn’t where I wana be but I’ve got myself to blame! Keep diet in check this week with some morning cardio should see me close or around 88kg | ||
| jones105 | | Upper 19-3-24 | 20-03-2024 @ 14:57 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed Swiss bar + 13mm bands - fat grip rows 30 x3 - 59 x12 35 x2 - 77 x12 35 x2 - 90 x10 35 x2 - 95 x10 35 x3 - 95 x10 Fat bar pull downs - OH ez tri extensions 49 x10 - 20 x20 54 x10 - 30 x15 63 x10 - 35 x12 63 x10 - 40 x8 Single arm OH rope extension - cable side raises 13 x15 - 13 x12 13 x15 - 13 x12 18 x12 - 13 x12 Quite session,just kept it light ,higher reps to to get blood flowing…Body still wrecked from Sunday so zero point pushing it | ||
| jones105 | | Lower | 20-03-2024 @ 15:03 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed front squats against 21mm bands 80 x2 80 x2 80 x2 80 x2 80 x5 Trap bar pick ups/holds 165 x3 205 x3 220 x2 Rest pause / holds 220 x10s hold /5 secs rest x3 Leg press 200 x25 220 x25 220 x25 Weighted hangs + 15kg x60s + 20kg x30s + 20kg x35s Writs roller attached to cable machine 13 x5 reverse x3 under 13 x5 reverse x3 under Forearms pumped,had to leave it there…find the free writs roller a lot harder than the set up on the end of a barbell | ||
| jones105 | | Deadlift / events | 24-03-2024 @ 00:21 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 24.03.2024 @ 00:22 AM by jones105 Sack toss x1 run12.5 - 15 - 16.5 - 18 - 20 Floor suited 220 x1 250 x1 270 x1 290 x1 220 x3 Frame 15m+15m 120 x30m 160 x30m 200 x30m Planned a few more runs but it started raining !! DB FTOH 56 x5 56 x5 56 x5 100 sack x20m Didn’t feel 100% heading down the gym tbh….Deadlift went well and got a touch more than planned but I think I’m at that point now where I’ve peaked and starting to fatigue quickly… 2 weeks to go now so ill get a few days rest and do some conditioning based events /medleys and speed work and making sure I do just enough and mix tax my cns | ||
| jones105 | | Monday 25th / upper | 29-03-2024 @ 18:59 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | AM - 40mins fasted cardio PM Speed Swiss bar press against 13mm bands 30 x3 35 x2 35 x2 40 x2 40 x3 Seated hight inc DB press 20 x20 25 x20 27.5 x20 DB skull crushers 15 x15 17.5 x8 20 x6 Father pull downs 45 x10 49 x10 49 x10 49 x10 Fat bar seated rows 63 x15 81 x12 90 x12 90 x12 Wrist roller 12.5 x5 17.5 x5 20 x5 | ||
| jones105 | | Wednesday 27th / moving | 29-03-2024 @ 19:02 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Farmers 15+15m 50 x30m 70 x30m 90 x30m 90 x30m Yoke 15+15m 185 x30m 205 x30m 205 x30m 205 x30m Sled drags 15+15m 145 x30m 145 x30m 145 x30m 145 x30m 145 x30m 90s rest between runs | ||
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