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shaun_kelly1993 | Winter training! | 26-11-2014 @ 10:47 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Back on here, this is my training journal for the British squad session on the 17th January which will be in prep for the European classics in march and the world classics in June. | ||
shaun_kelly1993 | 25/11/2014: Squat session | 26-11-2014 @ 10:51 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Normally i'd squat on the Monday but as i lifted in the YNE on Saturday i took an extra days rest: Squats: 60 x 5, 100 x 5, 140 x 3, 180 x 1, 2 x 190 x 8r Pause squats (beltless): 5 x 170kg x 5r Single leg leg press: 3 x 200kg x 12r (each leg) Single leg leg extension: 3 x 20r Calf raises: 3 x 12r Hanging leg raises: 3 x 20r | ||
Appetite | ... | 26-11-2014 @ 11:21 | |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | great performance at the YNE mate. When you planning to have another go at 300? | ||
shaun_kelly1993 | 300pull | 28-11-2014 @ 18:10 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | cheers pal, will be giving it a go at the squads on 17th Jan, to be honest i think it's there now, but was good to just edge my pb up a little bit this time! | ||
shaun_kelly1993 | 26/11/2014 Bench session | 28-11-2014 @ 18:13 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bench press: 70kg x 6r, 100kg x 5r, 120kg x 4r, 2 x 127.5kg x 8r Spoto press: 2 x 117.5kg x 8r CGBP: 8r x 100/110/120kg (all paused) Incline bench press: 2 x 100kg x 8r (paused) Seated row: 4 x 8r Skull crusher's: 4 x 12r | ||
shaun_kelly1993 | 28/11/2014 Deadlift session | 28-11-2014 @ 18:16 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlift from floor (no belt): 70 x 5, 120 x 1, 170 x 1, 220 x 1, 230 x 8r 4" Block pulls: 240 x 8r (no belt) 2" Deficit deadlifts: 220 x 8r (no belt) SLDL: 8r x 140/160/180 (no belt) Single legged hamstring curl: 3 x 12r Bent over row: 3 x 120kg x 8r Hanging leg raise: 3 x 20r | ||
shaun_kelly1993 | 29/11/2014 Shoulder workout | 01-12-2014 @ 11:06 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Strict press: 2 x 95 x 8r Seat db press: 4 x 40's x 12r Side delts: 3 x 12r Rear delts: 3 x 12r Shrugs: 4 x 12r | ||
Appetite | ... | 01-12-2014 @ 11:10 | |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | shaun_kelly1993 said:Deadlift from floor (no belt): 70 x 5, 120 x 1, 170 x 1, 220 x 1, 230 x 8r 4" Block pulls: 240 x 8r (no belt) 2" Deficit deadlifts: 220 x 8r (no belt) SLDL: 8r x 140/160/180 (no belt) Single legged hamstring curl: 3 x 12r Bent over row: 3 x 120kg x 8r Hanging leg raise: 3 x 20r All that volume, those 8 rep sets. Makes me tired just reading. | ||
shaun_kelly1993 | 01/12/2014 Squats | 01-12-2014 @ 22:27 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 70 x 5, 120 x 1, 170 x 1, 190 x 1, 202.5 x 2 x 8r Pause squat (no belt): 5 x 180 x 5r Single legged leg press: 3 x 250kg x 12r Single leg leg ext: 3 x 20r Single leg leg curl: 3 x 20r Hanging leg raise: 3 x 20r Calf raises: 3 x 20r | ||
shaun_kelly1993 | 03/12/2014 Bench session | 03-12-2014 @ 21:20 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bench press: 20 x 20r, 70 x 8r, 100 x 8r, 120 x 8r, 2 x 135kg x 8r felt very strong on these today Spoto press: 2 x 125kg x 8r CGBP: 2 x 125kg x 8r Incline barbell press: 60 x 12r, 100 x 10r, 2 x 125kg x 8r Skull crushers: 4 x 12r Seated row: 4 x 8r Face pulls: 4 x 12r | ||
shaun_kelly1993 | 04/12/2014 shoulders | 05-12-2014 @ 20:35 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Strict press: 2 x 100 x 8r Db press: 4 x 50's x 12r side delts: 3 x 20r rear delts: 3 x 20r Upright row: 4 x 12r Shrugs: 4 x 25r | ||
shaun_kelly1993 | 04/12/2014 shoulders | 05-12-2014 @ 20:35 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Strict press: 2 x 100 x 8r Db press: 4 x 50's x 12r side delts: 3 x 20r rear delts: 3 x 20r Upright row: 4 x 12r Shrugs: 4 x 25r | ||
shaun_kelly1993 | 05/12/2014 Deadlift session | 05-12-2014 @ 20:40 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deads: 245kg x 8r (no belt) 2" Deficits: 225 x 8r (no belt) SLDL: 8 x 150/170/190 (no belt) BOR: 4 x 120 x 8r general assistance... | ||
shaun_kelly1993 | week off | 10-12-2014 @ 15:27 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Unfortunatley i've been stopped in my tracks with a chest infection, so i have taken an unplanned rest week, which will include alot of food! Will be back in the gym monday to pick up at the week i missed, hopefully it won't have effected me too much. | ||
shaun_kelly1993 | 15/12/2014 Squat/Bench session | 15-12-2014 @ 15:33 | |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | First session back after illness, didn't wanna risk it and go for a full squat session, so, i decided to go to a lightish triple on squats to ease back in and then do my bench session today, and i'll do my proper squat session this wednesday when i'm 100% better: Squats: 70 x 5, 120 x 3, 170 x 2, 220 x 1, 240 x 3r Bench: 70 x 5, 100 x 3, 120 x 2, 140 x 2, 2 x 152,5 x 5r Spoto press: 2 x 135 x 5 CGBP: 2 x 135 x 5 Incline bp: 2 x 120 x 8 Skull crusher's: 4 x 12r | ||