View All Posts: shaun_kelly1993
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| » Easing back from injury (Go to post) | 28-07-2016 @ 10:13 | ||
| Squats: 70/100/120/150 x 5r 3s x 8r x 165kg 1s x 5r x 180kg 2s x 2r x 190kg 1s 1r x 205kg Bench: 70 x 8r 100 x 3r 115 x 3r 130 x 3r 2s x 155kg x 3r Incline Bp: 60 x 10r 100 x 8r 110 x 6r 120 x 6r 110 x 6r 100 x 8r 60 x 10r Fly's: 3s x 12reps | |||
| » Easing back from injury (Go to post) | 27-07-2016 @ 10:17 | ||
ChrisMcCarthy said:Nice run of training - what are you aiming for at the Classic? cheers man, things seem to be going okay now touch wood. I would like to be able to get 280/185/310 at the classics, but that could change depending on how training pans out. | |||
| » Easing back from injury (Go to post) | 27-07-2016 @ 08:53 | ||
| Deadlifts: 70 x 3r 120 x 3r 170 x 3r 200 x 5r 220 x 8r 4" Block Pulls: 220 x 5r 240 x 4r 240 x 4r 2" deficit: 170 x 5r 200 x 8r SLDL: 8r x 130/150/170 | |||
| » Easing back from injury (Go to post) | 26-07-2016 @ 08:50 | ||
| Squats: 70/100/120/150 x 5r 3s x 165 x 8r 180 x 5r 2s x 190 x 2r 205 x 1r First session with a belt on, very slightly tender but defo better, and the reps obviously felt alot easier than beltless. Bench: 70 x 10r 100 x 3r 115 x 3r 130 x 3r 5s x 150 x 5r (PB) | |||
| » Easing back from injury (Go to post) | 25-07-2016 @ 09:14 | ||
| Squats: 70/100/120/150/170/195 x 5r 10s x 210 x 3r (no belt) Leg ext/Leg Curls & Abs: 4 s x 12r | |||
| » Easing back from injury (Go to post) | 25-07-2016 @ 09:13 | ||
| Squat: 70 x 5r 100 x 5r 120 x 4r 150 x 4r 170 x 3r 190 x 2r 8s x 200 x 4r (no belt) Bench: 70 x 10 90 x 8 105 x 3 125 x 3 140 x 4 4 x 150 x 5r CGBP: 5 x 125 x 3r Then some tricep isolation stuff. | |||
| » Easing back from injury (Go to post) | 21-07-2016 @ 10:11 | ||
| Squats: 70 x 5r 100 x 4r 120 x 3r 150 x 2r 170 x 1r 7s x 190 x 5r (no belt) Bench Press: 50 x 10r 70 x 8r 90 x 6r 105 x 3r 125 x 3r 140 x 3r 3s x 150 x 3r 155 x 3r Incline Bench: 60 x 12r 80 x 10r 100 x 8r 110 x 8r 100 x 8r Incline Dumbell fly's: 12's x 20r 20's x 12r 26's x 3s x 8r Lost approx a stone in sweat after that session in 30 degree heat! worth it tho, starting to feel like i'm finally getting back to the level i was at in South Africa 2014 after a long list of injuries! Bring on the British Classics on my home turf! | |||
| » Easing back from injury (Go to post) | 20-07-2016 @ 11:46 | ||
| Deadlifts: 70/120/150/170/200 x 5r 210 x 8r 4" Block Pulls: 210 x 5r 230 x 8r 2" Deficit deadlifts: 170 x 5r 190 x 8r Stiff Leg Deads: 8r x 120/140/160kg All Beltless. | |||
| » Easing back from injury (Go to post) | 19-07-2016 @ 11:18 | ||
| Squats: 6s x 6r x 170 (no belt) Bench Press: 70 x 5r 100 x 4r 120 x 4r 130 x 4r 150 x 3r 2 x 150 x 4r OHP: 5r x 70/75/80/85/90/95/100/90/85 Genral shoulder work Lying down pulldowns - 5x5r | |||
| » Easing back from injury (Go to post) | 18-07-2016 @ 08:46 | ||
| Hammer strength lat pulldown: 12/10/8/6/6/8/10/12 rep pyramd T-Bar row: 3s x 140kg x 12r (underhnd grip) Bench press style pull downs (bench in middle of 2 cables, put the bar attachment across both cable attachments, set up in arch position, and bring the bar into your chest with same path as you would on bench, squeeze and slowly release back but keeping shape as you would on the bench): up to 5s x 5r heavy, then 3 drop sets of 8/10/12reps each time squeezing//pausing on chest for a 3 count. Curls: 4s x 12reps | |||
| » Easing back from injury (Go to post) | 18-07-2016 @ 08:43 | ||
| Squats: 10s x 190 x 3r (no belt) Leg curls: 3s x 12r Standing rope crunch: 3s x 12r | |||
| » Easing back from injury (Go to post) | 18-07-2016 @ 08:42 | ||
| OHP: 5r x 60/70/80/90, 2 x 100 x 3r 3 x 10r x 70kg 1 x 12r x 50kg Bent over row: 8 x 60/80/100, 6 x 110/115/120 Pulldown: 3s x 12r Seat row: 3s x 12r | |||
| » Easing back from injury (Go to post) | 18-07-2016 @ 08:41 | ||
| Squat: 8s x 180 x 4r Bench: 4 x 105/115/3 x 130 x 4r CGBP: 3 x 115 x 5r Pushdowns: 3s x 12r | |||
| » Easing back from injury (Go to post) | 14-07-2016 @ 08:24 | ||
| Squats: 70/100/120/140/150 x 5r 7s x 5r x 165kg Bench: 50/70 x 6r 105 x 3r 115 x 3r 130 x 4r 150 x 3r 2 x 140 x 5r Incline Bp: 60/100/105/110 x 6r, 115 x 4r Fly's: 3s x 12r w/24kg dbells Cable fly's: 12/10/8/6/8/10/12 pyramid | |||
| » Easing back from injury (Go to post) | 13-07-2016 @ 08:38 | ||
| Deadlift: 70/120/150/170/190 x 5r 200 x 8r 4" Block Pull: 170 / 200 x 5r 220 x 8r 2" Deficit Deadlift: 180 x 8r SLDL: 10r x 120/130/150 Lat pulldown: 12/10/8/6/8/10/12 rep Pyramid Seated row: 12/10/8/6/8/10/12 rep Pyramid Shrugs: 4s x 25r | |||