The Good, The Bad and The Ugly

Thursday 09/08/12

Bench
LotsxBar
60x10
100x8
140x5
160x3
170x3
170x3
170x3
170x3
170x3
170x3

Incline Dumbbell Press
40x12
45x10
50x7 - Nothing left

Flyes
17.5x10
17.5x10
17.5x10

Rack busy so:
Clean first rep then strict press
Barx10
60x10
80x5
90x2
100x3
105x1 Just failed second rep

Belt Clean then Push Press
105x3
105x3
110x3
120x3 - Felt easy enough
110x8

Hammer Curls
15x10
15x10
15x10

Dumbbell Curls
15x10
15x10
15x10

Done

Missed Fridays training as we went camping for the weekend. I did the obligatory 100m farmers from the car to the camping spot with about 60Kg in each hand Was walking for a few hours Sat and Sun, most of it with the youngster on my shoulders, small amount of Doms Monday.

Monday 13/08/12
Bench
LotsxBar
60x10
100x10
140x5
160x1
180x1
190x2 - Very happy, second rep was hard, but it was always going up. I'm wanting to get x3 on this, but didn't have it tonight.
180x3
180x2 - Wanted 3, messed my line up on the second rep and stopped there.
180x2 - very nearly a third
140x14
Really happy with benching tonight.

CGBP
60x10 all paused
100x10 all paused
140x4 - had another I think but left it.

Bench with Bands. They added about 40Kg to the top of the press. All as fast as I could do them.
60x10
80x5
100x5
80x5
80x5
80x5
80x5

Bent over rows
80x10
100x10
100x10

SLDL
60x10
100x8
140x5
160x3
180x3
200x3
Felt hard tonight, I think the walking over the weekend had tightened my legs a bit, it was hard to keep them strait.

Front Squats
60x10
80x8
100x5
120x3
140x1

Wanted to do static holds but out of time.

Junction Tonight
Tuesday 14/08/12

Log, all from the floor
35x10
35x10
70x18 - pb
This was stupid to be honest, friendly comp between a few of us to see who got most in a minute (I won ). I managed to keep going pretty much full on for the duration, but it knackered me for the rest of the log session. I felt it on the heavier reps.
80x5
90x3
100x1
110x1
120xf - clean was easy, didn't dip enough for the press
120x1 - easy clean, fought a bit on the press
140x1 - Clean only pb, surprised I got it, well pleased.
115x2
110x2 wanted more :/

Yoke
15m runs
170x2
170x2
210x2
240x1

10m runs
240x2 9s/19s
240x2 8s/18s
240x2 8s/17s - starting to feel good on this on
240x2 10s/21s - terrible, think I was just tired out
Yoke felt hard tonight

Viking Press - Strict
Not sure on the weight of the empty bars. Also the weights are half way down the machine so they don't reflect the real weights added. I'll just list the weights I added.
40x10
60x8
80x5
100x3
100x2
100x3
100x2
100x2
The last ones did feel like about 100Kg strict press. Hopefully will be a bit of carry over to my log.

53Kg Dumbbell x10

Kettlebell swings 28Kg
x10
x10
x10

Good session overall, done.

Thursday 16/08/12
Bench
LotsxBar
60x10
100x8
Add Bands, they add about 40Kg to the top of the press, all these were done as fast as I could.
60x3
60x3
60x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

2 Board Press
They look like about 2 inches for each board. First time I've done these, they were hard to get moving of the board.
60x10
100x10
140x5
160x3
170x3
170x3
170x3
170x3

Normal Bench
170x3
140x5
Felt weird after the board press, flew off the chest, then hard lockout.

Flat Dumbbell Press
40x15

Strict press out of rack
10xBar
40x10
60x10
80x3
90x1
100x3
100x3
100x4 - Just missed 5th

Push Press from Rack
100x3
100x3
110x2
120x1
130xfxfx1 One lift out followed by 2 fails and a press. Didn't get the dip right on the first two, third went up easy enough.
132.5xfxfxf
132.5xfxfxf - These were all really close to lockout, next week
110x8

High Pulls
x20
x20
x20
x20

Done

Friday 17/08/12

Deads
60x10
100x10
140x8
180x4
200x2
220x1
240x1
250x3 - Hard, but easier than the last time I did it, small hitch on last rep.

Squats
50x10
80x10
120x8
160x5
180x3
200x3 Got told I was about an inch shy of depth on my first rep
200x4 Deeper this time, all in
200x5 Last couple a touch high
I don't usually have anyone looking at depth for me, glad I was called on this.

Static holds
160x20 Seconds
180x20 Seconds
200x20 Seconds
220x20 Seconds
240x20 Seconds - Pb -very hard, started seeing stars, legs going etc, kept it going though.

I set up to do some Deads with bands but I started to get a small twinge in my back. I also felt f**ked.

Done

Monday 20/0812

Really bad doms still from Friday, getting off the s**tter or out of the car still takes some major planning.

Bench
LotsxBar
60x10
100x5
140x3
160x1 - 2 Second pause
180x1 - 2 Second pause, easy.
190x2 - Failed 3rd rep, it was never going up, but I got it off my chest. Felt better than last week, think I'll have it in a couple of weeks time.
190x2 - Second rep a real grinder
190x1 - Another grinder
180x2 - Nearly got the third
140x11

Close grip bench using a band like a Slingshot
60x10
100x10
140x5

Incline Press
60x5
100x3
120x1
130x1 pb I think
140x1 pb
145x1 Ass came off the bench a little.

Pullups
x20
x12
x8
First time doing these in ages as they aggravate my bicep / forearm tendons. It made them ache tonight but it wasn't too bad.

Dumbbell Rows, 50kg both arms
x20
x20

SLDL, DOH no belt, Steady away tonight
60x10
60x10
100x5
100x5
140x5
140x5

Thought about doing some Front Squats, glad I sacked them off

Tuesday - Junction Session, trained with Doddy

21/08/12

Felt knackered tonight, still got bad doms from Friday and my bicep tendons are hurting. Always enjoy a session @ the Junction though so onward

Log
Clean then strict every rep
35x10
35x10
70x5
80x3
90x3
100x1 pb
Push Press from here
110x1 felt hard
110x1 better
115x1
120xf
120xf Both were close but I was pissed at missing them. Looking back I don't think I should have gone from a strict 100 to a PP 110, I don't think my legs were warmed up enough by the 120.

Viking press - Strict
Machine weight +
40x10
60x8
80x5
100x3
110x1
110xf

Stones
80x2 - 48"
80x2 - 54"
80x2 - 60"
100x2 - 48"
100x2 - 54"
100x1 - 60"
100x1 - 60"
110x1 - 48"
110x1 - 54"
110x1 - 60" pb

Run
80 - 60"
100 - 54"
110 - 48"

120x1 - 48"
120x1 - 54"
120xf - 60"
120xf - 60" - Both close, felt I would have had them on a good day.

Run
80 - 60"
110 - 54"
120 - 48" - fail Tacky had become pretty much useless, lapped it fine, but I couldn't grip it well enough to lift it over the lip of the platform.

Had fun doing these, my forearms feel like they have had a cheese grater used on them and Doddy crushed his fingers against a platform on the way up with a stone. Would like to try and do them for the next few weeks.

Kettlebell Swings
28x10
40x12
40x12
40x12
Felt hard, but good

High Pulls
x20
x20
x20
x20
x20

Felt harder than it should have tonight, glad I went though

Done.

Some good sessions big man, get some heavier stones up! Do you always do kettlebells? I tried em today for first time, liked em

Cheers!

Probably will go for the 145 on the stones next week, I have done it before but I was trying more for height tonight. I should get the 120 to 60" next week which I think is needed.

I started doing kettlebell swings a few weeks ago and have been doing them once or twice a week. I'm doing them to help my log cleans as I use my hips a lot on that, and to try strengthen my lockout on Deads which is my fail point. Not sure if they are working for either yet, but they only take about 5 minutes and I enjoy doing them so they are staying in for now.

Just make sure you have your form right on them, you shouldn't be using your arms to do any of the lifting, and keep you back arched.

Friday 24/08/201

Bench
LotsxBar
60x10
60x10
100x8
140x5
160x3
170x4 - wanted some 5s with 170 but it wasnt happening tonight, felt knackered for some reason.
170x3
150x5
150x5
150x5
150x3 - feeling far heavier than it should do.
140x5
First time in ages i haven't felt good on bench

Strict press out of rack
Barx10
40x10
60x10
80x5
90x3
100x1
105x1
110x1 - pb
Happy with this, I think 115 is there on a good day

Push press out of rack
100x3
100x3
100x3
110x3
120x1 - easy
130x1 - stalled at the top but managed to press it out
132.5 f - no where near, just didn`t get my head in it properly
132.5 f,f - both close
132.5 f,f - managed to lock my left arm out on the second rep, so close
132.5x1 - pb knew it was there
I think i need to start doing more push press warmups instead of jumping into them after strict, legs take a while to get going.

Deads with bands, take about 50kg from the bottom.
DOH no belt
100x10
140x8
180x5
200x3
Mixed grip, belt on
220x3
240x3
250x3
260x1
270x1 felt hard but smooth and a good lockout

Done

Nice pressing PBs big man, you skipped sessions?! You coming down junction tomorrow to watch Yorkshire's?

I was away on Thursday and couldn't train so I tried to fit Thursday and Fridays session together, kind of worked, I just didn't have time for squats. Might make it over to the Junction tomorrow, but it will be after 1 if I do. Got family stuff on so I'll have to see how it goes, might see you there.

Super strong as always!! t**t

Haha! Thanks mate. I've just had a week off work which has been great, but my eating / sleeping / training have been messed up a bit. Been feeling good on everything but bench for a change. Got a pb on front squat tonight, but was poor on bench again.

Family comes first...which is why I took mine with me! You down Junction tomorrow? Me and Sob will be down normal time for some strongman stuff