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josh_ains | ... | 19-03-2017 @ 20:34 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 19th march -break the bar gym cambered bar box squat against -beltless 102kg band 65kg weight 10-12 x 2-4 reps trapped & wripped finger open so no stones or farmers today deadlift speed work 130 4 x 2 / 160 3 x 3 / 190 4 x 3 frame carry-(sits in middle of hand just about get away with it) 130 x 15m/ 170 15m/ 210 15m / 250 15m / 270 15m /add belt 290 20+m planned different session but s**t happened unfornately | ||
josh_ains | ... | 20-03-2017 @ 21:48 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 20th march - break the bar gym seated axle shoulder press "narrow grip" -against 20kg chain at top 100 x 3 pb / 70 x 5 / 80 - 4 x 6 log pp 117.5 x 3 log strict press 62 x 3 / 72 x 3 / 82 x 3 / 92 x 3 / 102 x 3 | ||
josh_ains | ... | 25-03-2017 @ 18:33 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 25.03.2017 @ 18:33 PM by josh_ains Thursday 23rd march - mo power kb swing/reverse hyper 3 x 10 both light deadlift 60 3 x 2 / 100 3 x 2 / 140 x 2 / 180 x 2 / 200 x 2 / 220 x 2 / 240 x 2 / 260 x 2 / 280 x 2 leg press 200 x 10 / 240 x 10 / 280 x 10 / 320- 5 x 10 reverse hyper 40 x 15 / 80 x 15 / 120 x 15 / 140 x 15 had slight diarheaa was bad on Wednesday so not 100% but had to get basic work stopped halfway during deadlifts to fill the toilet haha left out squats for obvious reasons week off will only do it good , technique on dead roll is gunna have few adjustments I think will improve it nicely | ||
josh_ains | ... | 25-03-2017 @ 18:55 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 26.03.2017 @ 12:36 PM by josh_ains Saturday 25th march - break the bar gym db clean and press -band warm up + stretches Essex strength loadable pink db 25kg empty 37 x 2 / 47 x 1 / 52 x 1 / 57 x 1 - couldnt find any more plates to load that fit shorter thicker db 66kg empty empty x 1 / 72 x 1 / 77 x 1 / 82 x clean only -(positioning on clean needs workin it'l pop up no probs , nothing felt heavy really deadlift - speed/technique work doh beltless 100 3 x 2 / 140 7 x 2 60mm axle zercher squats -beltless 60 x 2 / 80 x 2 / 100 x 2 / 120 x 2 / 140 x 2 yoke 25m+ x 25m+ back -beltless 120 / 170 / 210 x 2 sets core work band crunches/side crunches/lay jacknife/lay hip rotations x few min straight | ||
josh_ains | ... | 28-03-2017 @ 14:39 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 28.03.2017 @ 20:35 PM by josh_ains 27th march -at mo power seated axle shoulder press - against 2 sets chain 4 total 30kg+ at top bar x 5 / 50 x 3 / 60 x 3 / 70 x 3 / 80 - 5 x 6 log stricts 1-clean 62 x 5 / 72 x 5 / 82 x 2 / 92 x 1 / 102 x 1 / 112 x 1 / 117 x 1 1 motion then strict press from chest 72 x 3 / 82 x 3 / 87 x 3 / 92 x 3 db roll back & press/single arm overhead band extension/stood hammer curl elbows all the way up similar to log press clean high reps 25-40 x 3 x 3 back and forth reverse hyper 145 added x 4 x 15-20 reps | ||
josh_ains | ... | 29-03-2017 @ 23:39 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 29th march - break the bar gym deadlift 60 x 1 / 100 x 1 / 140 x 1 / 180 x 1 / 220 x 1 / 260 x 1 / 280 x 1 / 300 x 1 / 310 X F decent 300 single plenty to work on mainly lowerbody work needed and sort some flexibility issues out , but will work on low volume high frequency speed pulls to work on technique timing line etc , felt groggy today even slipped on stairs post session lol hayfever or cold coming on wasn't gunna train till late , 310 failed few " off floor | ||
josh_ains | ... | 02-04-2017 @ 19:37 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | friday 31st march - mo power indian club warmup axle pp in rack upto 110kg - struggled with flexibility shoulders too tight axle c&p strict 50 x 3 / 60 x 3 / 80 x 3 / 90 x 3 / pp 110 x 2 / 120 x 2 / 130 x 2 plenty power just mistiming few things dumbbell c&p 47 x 3 / 57 x 3 / 67 x 1 / dodgy 3 reps / 5pb think few pb's are on the cards when technique improves a bit , power is their for it | ||
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