View All Posts: MaxCooper
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| » Ashton to Nottingham - journal of a nomad (Go to post) | 11-02-2011 @ 17:18 | ||
| 11/02/2011 Friday Warmed up for about 30 mins today doing various stretches Military press bar x 10 45 x 5 50 x 5 55 x 10 Foam Press 60 x 8 80 x 3 100 x 5 x 4 100 x 4 Pull ups 3 x 6 1 arm row 25 x 25 x 1 32.5 x 15 x 3 40 x 10 x 1 Face pulls 15 x 4 SLED PULLS sled + 50 x 30yards sled + 75 x 100 yards sled + 75 x 30 yards x 4 The chain i was using snapped on the last run so i need to find a stronger one, or some straps... | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 09-02-2011 @ 18:47 | ||
| 09/02/2011 - Wednesday morning session at osg! Had to squeese this session into an hour so quick warm up, also didnt want to aggro my calf so didnt push the weights. Deadlift bar x 10 60kg x 10 90kg x 5 100 kg x 5 120kg x 5 140kg x 5 Saftey Squat bar Good mornings 40kg x 5 60kg x 5 90kg x 5 60kg x 5 Arm supported leg raise 12 x 5 This session went fine so after this week i might push the weight... | |||
| » Olympic Strength gym opening times? (Go to post) | 08-02-2011 @ 22:45 | ||
| right cool so i should be fine for 9 then, thanks for the quick reply mate! | |||
| » Olympic Strength gym opening times? (Go to post) | 08-02-2011 @ 22:29 | ||
| hey guys, ive been looking on the website and cant find them, I can go tomorrow, but only very early so need to know when the place opens thanks | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 07-02-2011 @ 17:41 | ||
| After a week off due to getting a slight tear in my calf on the saturday after my last training session (in which i squattes 160kg) ill resume normal upper body training cos ive just doen a week of splitting my upper body into lats, shoulders and tris Monday 07/2/2011 Foam rolling stretching Bench Bar x 10 x 2 40kg x 10 x 1 Work Sets; 60kg x 5 70kg x 5 80kg x 12 (PB, im increasing on my 80kg fairly rapidly due to seemingly getting it for 3 rotations on the run as week 3 2 and 1) High Foam press 80kg x 5 100kg x 5 x 4 110kg x 3 Pull ups; 3 rep x 5 (seem to be getting no better at these, putting on weight on Bench and squat so not fussed...) Low Row 10 x 4 Shoulder lateral raise 10kg x 10 x 4 Calfs feeling fine, it has since the day after i did it, i just dont want to push it this cycle, so im thinking of doing sled work with the sled im buyng and Unilateral with my right leg. | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 28-01-2011 @ 16:48 | ||
| 28/1/2011 Defrancoes Warm up Military Press Bar x 5 x 2 30 x 5 x 2 Work sets; 45 x 5 52.5 x 3 5.5 x 5 Close grip bench; 80 x 5 x 3 Plate behind head for tris x 3 Pull ups 6 underhand 4 med over 5 under 3 med over 3 under 3 under Wide low row 10 x 2 8 x 3 Circus L and R x 1 with fat grip 20kg dumbell 30kg x L and R | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 26-01-2011 @ 20:47 | ||
| 26/1/2011 Felt really worn out today, walked the distance! Defrances warm up Deadlifts; 40kg x 6 60kg x 4 80kg x 1 Work Sets; (first 2 DOH) 115 x 5 130 x 3 147.5 x 5 160 x 1 Box Squats (paralell) 60 x 10 x 4 120 x 1 Rack Pulls 140 x 2 160 x 2 180 x 1 120 x 6 Poor mans Glute ham raise 8 x assisted reps (really poor at these) Ham Curls 10reps x 2 Really wanting to change away from deadlift, maybe do box squats (hence the 1 rep to judge where i should go) | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 24-01-2011 @ 17:31 | ||
| 24/1/2011 Defrancoes Warm up for extra time due to shoulder pain, think i pulled it squatting on Saturday Bench; bar x 3 x 2 40 kg x 3 x 2 60 x 3 x 2 work sets; 67.5 x 5 77.5 x 3 87.5 x 7 Fat gripz JM press 60 x 10 x 3 80 x 5 x 2 Tri pushdowns with pull ups 3 sets of 5 push downs and 4 pullups Wide grip low rows 10reps x 5 Rear delt Flies 15reps x 3 | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 22-01-2011 @ 19:55 | ||
| 22/1/2011 Defrancoes lower body Warmup Squats (i used a box to make sure i was hitting depth, but not using it for actual box squats); bar x 3 x 2 40 x 3 x 2 60 x 3 x 2 accidentally looked at the deadlift column for my first work set so... 108 x 3 realised then moved down ;p 95 x 3 107.5 x 10 Actual box squats; 80kg x 6 60kg x 10 x 2 Good mornings; 60kg x 8 x 3 80kg x 3 Xchanges 10kg x 10 15kg x 5 x 3 Ive realised, 10% of my 1 rep squat (which i tested a couple of weeks ago) is actually higher than the weight ive worked up to over the numnber of weeks, dont know if i should increase to the 10%, its working tho so probably not... | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 21-01-2011 @ 16:53 | ||
| 21/1/2011 Quick warm up, not Defrancoes this time  Military Press; 45 x 3 50 x 3 55 x 8 felt really good so did another set; 60 x 5 4 board Press; 80kg x 10 100kg x 6 JM press; 60kg x 10 80kg x 6 x 1 80kg x 8 x 2 Med grip pull ups 4 body weight x 6(sets) T Bar Rows 1 x 20 1 x 25 1 x 15 1 x 10 managed to do better this week with a heavier weight than last week so must be on a really good week! | |||
| » Foam roller and pulling sled (Go to post) | 20-01-2011 @ 20:01 | ||
| i might try a BNQ style pipe as tom reccommends (so long as it works out suitably cheaper), and JT has just PMed me about a sled so all sorted thanks for the quick responces! | |||
| » Foam roller and pulling sled (Go to post) | 20-01-2011 @ 18:40 | ||
| Hey guys, i was wondering where i could get a foam roller, theres one at my uni gym but im going to be wanting one for the other half of the year im at home! Also where is the best place to get a pulling sled/ how to make a pulling sled for a bit of GPP... Ive seen the one on pullum but was wondering if there were any for less (cant that being any better than a cheaper one cos its a metal sled...) Also where would you get a rope for this? | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 19-01-2011 @ 16:04 | ||
| 19/1/2011 Went to the uni gym an hour early (only 100m away) and had warmed up before i realised so i actually warmed up twice today... which was; Defrancoes upper and lower warmup then Defrancoes lowerbody... i then did some cleans,hardly worth noting but; 40 kgx 3 60kg x 2 Deads; 107.5kg x 3 122.5 x 3 140 x 10 PB! felt really good during, then after i lay down for a bit... happy with that Straight legged deficit Deads (stretch) 60 x 10 x 2 4" Trap bar deads; 20kg either side x 10 40kg either side x 6 x 2 Ham Curls 8 x 3 plate exchanges; 10kg plate x 10 15kg plate x 5 x 3 | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 17-01-2011 @ 16:00 | ||
| I think its just the foam rolling really, i never thought to do it as a warm up before, just recovery so nothing that special just making me do it at the right time. That and the lat stretch by grabbing a pole and leaning back. Plus it lets me do stretches without thinking about anything just following whats written! | |||
| » Ashton to Nottingham - journal of a nomad (Go to post) | 17-01-2011 @ 15:51 | ||
| 15/1/2011 Defrancos upperbody warmup - really rate this atm going to carry on, feel more prepared to train! Bench; bar x 10 40 x 3 65 x 3 72.5 x 3 80 x 10 JM press 50 x 12 60 x 10 70 x 8 60 x 12 x 2 Single Arm Row 30kg x 15 x 2 37.5kg x 15 x 3 Rear Delt Fly 6kg x 15 x 5 Good session today, actually stuck to my plan, getting improvements i could only manage 5/6 reps on 80 before christmas and the set i did wasnt to fail but about two away (even stuck to the not to absolute fail bit!) Gotta remember my camera for next time though, need to start looking at my technique! | |||