Training Log
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Hywel28/08/12 @ 19:32
Hywel28/08/12 @ 19:40
28/08/12
Overhead Squat
20x3
40x3
60x1
80x1
Squat
100x3
120x3
145x5
165x5 -single ply sleeves only-
188x7 -single ply sleeves + belt-
Axle Press S/S B.B.B.O.R.
50X5 - 70X5
55X5 - 70X5
65X5 - 70X5
75X5 - 70X5
86X8 - 70X5
Deadlift -dynamic effort-
8x2 @ 127.5kg -doh + ultra raw-
5/3/1 Cycle 12 Week 1. Matched last cycles pr squat set, and added one rep to the press set, obviously with more weight. The deads were nice and fast right thru.
Overhead Squat
20x3
40x3
60x1
80x1
Squat
100x3
120x3
145x5
165x5 -single ply sleeves only-
188x7 -single ply sleeves + belt-
Axle Press S/S B.B.B.O.R.
50X5 - 70X5
55X5 - 70X5
65X5 - 70X5
75X5 - 70X5
86X8 - 70X5
Deadlift -dynamic effort-
8x2 @ 127.5kg -doh + ultra raw-
5/3/1 Cycle 12 Week 1. Matched last cycles pr squat set, and added one rep to the press set, obviously with more weight. The deads were nice and fast right thru.
Hywel30/08/12 @ 20:18
Post Edited: 31.08.2012 @ 07:51 AM by Hywel
30/08/12 Deadlift
60X5
100X3
140X3
155X5
180X5 -no belt-
202.5x9
Axle Bench
50X5
60X3
70X3
87.5x5
101.5x5
115X8
Log Press -dynamic effort-
8X2 @ 62.5kg
Log 1motions
2X62.5
1X92.5
1X92.5
1X92.5
1X92.5
1X92.5
5/3/1 Cycle 12 Week 1. The 9 reps on deads was more of a 7+2. Failed attempts at 1motioning 112.5 on the log to finish. Think it will be there next time, was pretty close.
Hywel04/09/12 @ 20:20
04/09/12
Overhead Squat
20x3
40x3
60x3
80x1
Squat -raw-
100x3
130x3
155x3177.5x3 -sleeves only-
200x6 -sleeves & belt-
Axle press S/S Hang Clean
40x5 - 60x3
50x5 - 60x3
60x3 - 60x3
70x3 - 60x3
80x3 - 60x3
92.5x5 - 60x3
Push Press
122.5x1
132.5 fail
Deadlift -dynamic effort-
8x2 @ 140kg -ultra raw, doh-
Cycle 12 Week 2. Disappointed with press so threw bit of push press in after it. Failed lock out on a would be pb 132.5, felt ok tho should have it soon. Decent sesh after a weekend resting.
Overhead Squat
20x3
40x3
60x3
80x1
Squat -raw-
100x3
130x3
155x3177.5x3 -sleeves only-
200x6 -sleeves & belt-
Axle press S/S Hang Clean
40x5 - 60x3
50x5 - 60x3
60x3 - 60x3
70x3 - 60x3
80x3 - 60x3
92.5x5 - 60x3
Push Press
122.5x1
132.5 fail
Deadlift -dynamic effort-
8x2 @ 140kg -ultra raw, doh-
Cycle 12 Week 2. Disappointed with press so threw bit of push press in after it. Failed lock out on a would be pb 132.5, felt ok tho should have it soon. Decent sesh after a weekend resting.
Hywel06/09/12 @ 19:51
Deadlift
60x5
100x3
140x3
167.5x3
190x3
215x5
Axle Bench
50x5
60x5
70x3
95x3
107.5x3
122.5x6
Log Press -dynamic effort-
7x2 @ 67.5kg
Log 1motion
67.5x2
92.5x1
92.5x1
102.5x1 -pb-
102.5x1
110x1 - pb-
110x1
102.5x3
Cycle 12 Week 2. Deads and bench are both slowing now. Still managed more than the prescribed reps tho, so all is good. The 5 reps on deads were 4+1. Repeated the 1M pbs 'cos they were so slow, 2nd attempt with them were much faster and smoother.
60x5
100x3
140x3
167.5x3
190x3
215x5
Axle Bench
50x5
60x5
70x3
95x3
107.5x3
122.5x6
Log Press -dynamic effort-
7x2 @ 67.5kg
Log 1motion
67.5x2
92.5x1
92.5x1
102.5x1 -pb-
102.5x1
110x1 - pb-
110x1
102.5x3
Cycle 12 Week 2. Deads and bench are both slowing now. Still managed more than the prescribed reps tho, so all is good. The 5 reps on deads were 4+1. Repeated the 1M pbs 'cos they were so slow, 2nd attempt with them were much faster and smoother.
jones10506/09/12 @ 21:07
Hywel06/09/12 @ 22:06
Hywel09/09/12 @ 18:13
Bottom Pos Axle Bench
60X5
80X5
100X3
120X1
Multiple fails @ 142.5
Farmers Walk
30M @ 50/side
20M @ 70/side
7.5M @ 110/side
5M @ 120/side
Arm Over Arm
20M @ 55kg (sled)
20M @ 130kg "
20M @ 150kg "
15M @ 250kg "
15M w/ pajero 2.6
20M w/ pajero 2.6
Farmers
15M @ 80/side
15M @ 80/side
Hands are raw now. Was weak on bench and farmers. Good sesh considering tho. Farmers handles super low, pretty much same height as standard Deadlift on oly plates.
60X5
80X5
100X3
120X1
Multiple fails @ 142.5
Farmers Walk
30M @ 50/side
20M @ 70/side
7.5M @ 110/side
5M @ 120/side
Arm Over Arm
20M @ 55kg (sled)
20M @ 130kg "
20M @ 150kg "
15M @ 250kg "
15M w/ pajero 2.6
20M w/ pajero 2.6
Farmers
15M @ 80/side
15M @ 80/side
Hands are raw now. Was weak on bench and farmers. Good sesh considering tho. Farmers handles super low, pretty much same height as standard Deadlift on oly plates.
Hywel11/09/12 @ 20:12
Post Edited: 11.09.2012 @ 20:22 PM by Hywel
Overhead Squat20x3
40x3
60x3
80x1
95x1 -pb-
Squat
100x3
120x2
137.5x2
166x5
187.5x3 -sleeves only-
210.5x4
Axle Press
30x5
50x5
60x3
75x5
85x3
97.5x4
Push Press
120x2 -pb-
Deadlift -dynamic effort-
5x2 @ 157.5kg -doh raw-
DOH BB Shrug
120x8
120x8
120x8
BB Hang Clean
60x5
60x5
Single Arm BB Hold
2 holds /hand @ 60kg
Cycle 12 Week 3. Never squatted that much without wraps so big pb. Repping pb overhead. Single pb ohs. Lots of grip to finish.
Hywel13/09/12 @ 20:42
Deadlift
60x5
100x5
140x3
160x1
179x5
202.5x3 -no belt-
227.5x4
Axle Bench
50x5
60x5
80x3
101.5x5
115x3
130x5
Log Press -dynamic effort-
8x2 @ 75kg
clean tekkers upto 115kg
Cycle 12 Week 3. Really happy with Deadlift for a change. 4 good straight reps nearly no rest pausing. Log was going up quick too.
60x5
100x5
140x3
160x1
179x5
202.5x3 -no belt-
227.5x4
Axle Bench
50x5
60x5
80x3
101.5x5
115x3
130x5
Log Press -dynamic effort-
8x2 @ 75kg
clean tekkers upto 115kg
Cycle 12 Week 3. Really happy with Deadlift for a change. 4 good straight reps nearly no rest pausing. Log was going up quick too.
Hywel15/09/12 @ 17:11
Post Edited: 15.09.2012 @ 17:13 PM by Hywel
Bott Pos Axle Bench50x5
70x5
90x3
100x1
110x1
120x4 -p.b.-
130x2 -p.b.-
18" Deadlift
100x5
140x3
180x3
230x1
Log Press
40x3
72.5x3
82.5x2
92.5x1
92.5x1
102.5x1
102.5x1
87.5x5 -strict-
Box Squat
100x10 -d.e.-
100x10 -d.e.-
100x10 -d.e.-
180x1
200x1
220x1
240x1 -pb-
Couldn't be bothered to get events stuff out so just had gym sesh. Bottom pos bench went well with 120 and 130 repping pbs. Box squatting was good too with a big 1rm pb. Log and 18s were a massive struggle tho, just couldn't manage to put up any decent numbers. Oh well suppose to be deloading now next week. Prob need it even tho I don't want to.
Hywel19/09/12 @ 07:49
Post Edited: 19.09.2012 @ 15:20 PM by Hywel
Press20x10
40x10
60x10
Band Row
2xreds x10
2xreds x10
2xreds x10
2xreds x10
2xreds x10
A1 Tricep Ext - A2 BB Curl
20x20 - 20x20
20x20 - 20x20
Side Bends
2x15s x30
2x15sx30
Deload. How boring. Wasn't gonna bother but tweaked my lower back on sat so got forced into it.
Hywel20/09/12 @ 19:06
Overhead Squat
20x5
40x5
60x1
80x1
90x1
100 fail
100x1 -pb-
2nd deload sesh of the week. Got a vid of the 100x1, will upload when I get chance. Light events sesh on sun now to finish off the deload, then back heavy next week - 5/3/1 cycle 13 here we come.
20x5
40x5
60x1
80x1
90x1
100 fail
100x1 -pb-
2nd deload sesh of the week. Got a vid of the 100x1, will upload when I get chance. Light events sesh on sun now to finish off the deload, then back heavy next week - 5/3/1 cycle 13 here we come.
jones10520/09/12 @ 19:43
Hywel21/09/12 @ 05:52
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