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Winter training!

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shaun_kelly1993IconWinter training!26-11-2014 @ 10:47 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon25/11/2014: Squat session26-11-2014 @ 10:51 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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
AppetiteIcon...26-11-2014 @ 11:21 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
great performance at the YNE mate. When you planning to have another go at 300?
shaun_kelly1993Icon300pull28-11-2014 @ 18:10 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon26/11/2014 Bench session28-11-2014 @ 18:13 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon28/11/2014 Deadlift session28-11-2014 @ 18:16 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon29/11/2014 Shoulder workout01-12-2014 @ 11:06 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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
AppetiteIcon...01-12-2014 @ 11:10 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 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_kelly1993Icon01/12/2014 Squats01-12-2014 @ 22:27 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon03/12/2014 Bench session03-12-2014 @ 21:20 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon04/12/2014 shoulders05-12-2014 @ 20:35 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon04/12/2014 shoulders05-12-2014 @ 20:35 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon05/12/2014 Deadlift session05-12-2014 @ 20:40 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Iconweek off10-12-2014 @ 15:27 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon15/12/2014 Squat/Bench session15-12-2014 @ 15:33 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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
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