200 bench perhaps?
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LeedsMiniPower26/06/12 @ 22:55
Post Edited: 26.06.2012 @ 22:56 PM by LeedsMiniPower
Tuesday - Junction (need to look at my routine as benching on a monday doesnt help my pressing)Axle push press (just axle unsure of weight)
4 x 8
Log press
6 x 55kg
2 x 70kg
1 x 90kg
1 x 90kg
1 x 100kg F (Didnt have belt on which hurt my back)
1 x 100kg
1 x 115kg F managed to clean it fairly easily
1 x 85kg clean + 2 press
Duck walk (first time i have tried this)
2 x 20m with 60kg
2 x 20m with 100kg
1 x 20m with 140kg
1 x 20m with 180kg F
1 x 20m with 180kg
single arm db press
3 x 35kg tractor db
1 x 53kg fat handle F
2 x 53kg fat handle
1 x 70kg db F
1 x 70kg db F
LeedsMiniPower said:
Axle push press (just axle unsure of weight)
4 x 8
Axle push press (just axle unsure of weight)
4 x 8
It's 33kg brah.
Good(ish) session today, happy to be back training! That 70 DB was so close...
LeedsMiniPower26/06/12 @ 23:03
LeedsMiniPower28/06/12 @ 11:10
Weds
Light cable/db work to loosen off my shoulder.
cg bench working on speed
20 x oly bar
20 x oly bar
10 x 60kg
10 x 90kg
7 x 110kg
7 x 110kg feet up
7 x 110kg
7 x 110kg feet up
squats
10 x oly bar
10 x oly bar
6 x 60kg
6 x 90kg
4 x 120kg
2 x 150kg
3 x 170kg belt/wraps on
2 x 190kg
1 x 200kg
deadlifts
10 x 70kg
8 x 110kg
6 x 150kg
2 x 180kg
5 x 200kg belt on and used straps in prep for comp
5 x 190kg as above
Overhead squats to 16"/kettlebell swings/snatch super set
5/10/5
5/10/5
5/10/5
Light cable/db work to loosen off my shoulder.
cg bench working on speed
20 x oly bar
20 x oly bar
10 x 60kg
10 x 90kg
7 x 110kg
7 x 110kg feet up
7 x 110kg
7 x 110kg feet up
squats
10 x oly bar
10 x oly bar
6 x 60kg
6 x 90kg
4 x 120kg
2 x 150kg
3 x 170kg belt/wraps on
2 x 190kg
1 x 200kg
deadlifts
10 x 70kg
8 x 110kg
6 x 150kg
2 x 180kg
5 x 200kg belt on and used straps in prep for comp
5 x 190kg as above
Overhead squats to 16"/kettlebell swings/snatch super set
5/10/5
5/10/5
5/10/5
LeedsMiniPower02/07/12 @ 09:16
Sunday
Squats
10 x oly bar
10 x oly bar
8 x 70kg
6 x 110kg
3 x 150kg
1 x 180kg belt and wraps on
1 x 200kg
1 x 215kg
1 x 225kg PB
1 x 230 PB
Belt and wraps off
5 x 140kg
5 x 110kg fast reps
10 x 110kg
Standing hammer curls
3 x 15
Situps/bar hold/pinch
3/3/3
Hypers
3 x 8
Still got fast hands and feet on the punchbag aswell!!!!
Squats
10 x oly bar
10 x oly bar
8 x 70kg
6 x 110kg
3 x 150kg
1 x 180kg belt and wraps on
1 x 200kg
1 x 215kg
1 x 225kg PB
1 x 230 PB
Belt and wraps off
5 x 140kg
5 x 110kg fast reps
10 x 110kg
Standing hammer curls
3 x 15
Situps/bar hold/pinch
3/3/3
Hypers
3 x 8
Still got fast hands and feet on the punchbag aswell!!!!
LeedsMiniPower02/07/12 @ 14:46
LeedsMiniPower02/07/12 @ 14:57
LeedsMiniPower03/07/12 @ 10:11
Monday
sldl doh
4 x 8 x 110kg
Leg press
10 x 100kg
10 x 150kg
10 x 200kg
6 x 250kg
6 x 300kg
5 x 350kg
5 x 400kg
Leg extension
4 x 8
Seated calf raise
3 x 25
Bench press
20 x oly bar
20 x oly bar
10 x 60kg
10 x 80kg
15 x 100kg
15 x 100kg
15 x 100kg
15 x 100kg
Seated cable flys supersetted with barbell curls
4 x 8/4 x 8
Dips
3 x 8 x bw
Cable curls/shoulder stretches
sldl doh
4 x 8 x 110kg
Leg press
10 x 100kg
10 x 150kg
10 x 200kg
6 x 250kg
6 x 300kg
5 x 350kg
5 x 400kg
Leg extension
4 x 8
Seated calf raise
3 x 25
Bench press
20 x oly bar
20 x oly bar
10 x 60kg
10 x 80kg
15 x 100kg
15 x 100kg
15 x 100kg
15 x 100kg
Seated cable flys supersetted with barbell curls
4 x 8/4 x 8
Dips
3 x 8 x bw
Cable curls/shoulder stretches
LeedsMiniPower04/07/12 @ 09:10
Tuesday at the junction
Log Press
6 x 35kg
6 x 35kg
6 x 70kg
2 x 90kg
2 x 100kg
1 x 110kg F
1 x 110kg F (both fails felt easy just seemed to rush my lockout)
1 x 115kg PB
1 x 85kg + 6
Sled drag (excuses time, never done it before,wet floor and s**t trainers!!!)
5m
10m
10m
Viking press (first time)
50kg x 6
90kg x 6
130kg x 3 setup wrong so lowered the bars
150kg x 4
170kg x 1
130kg x 8 (9th hit floor)
53kg circus db
2 x 2
70kg db
1 x F (pretty much at lockout)
1 x F
1 X F
Happy with how my log and vikng press work, going to buy some climbing trainers for the sled pull
Log Press
6 x 35kg
6 x 35kg
6 x 70kg
2 x 90kg
2 x 100kg
1 x 110kg F
1 x 110kg F (both fails felt easy just seemed to rush my lockout)
1 x 115kg PB
1 x 85kg + 6
Sled drag (excuses time, never done it before,wet floor and s**t trainers!!!)
5m
10m
10m
Viking press (first time)
50kg x 6
90kg x 6
130kg x 3 setup wrong so lowered the bars
150kg x 4
170kg x 1
130kg x 8 (9th hit floor)
53kg circus db
2 x 2
70kg db
1 x F (pretty much at lockout)
1 x F
1 X F
Happy with how my log and vikng press work, going to buy some climbing trainers for the sled pull
LeedsMiniPower05/07/12 @ 11:14
Weds - Training on 2 hrs sleep isnt pretty
Squats - all beltless
10 x oly bar
10 x oly bar
8 x 60kg
8 x 100kg
5 x 140kg
Flat Bench
15 x oly bar
15 x oly bar
10 x 60kg
10 x 90kg
6 x 120kg
4 x 145kg
170kg F
170kg F
4 x 140kg
Deads
8 x 70kg
6 x 110kg
4 x 150kg
5 x 180kg
8 x 180kg straps
Went to sleep as soon as i got home
Squats - all beltless
10 x oly bar
10 x oly bar
8 x 60kg
8 x 100kg
5 x 140kg
Flat Bench
15 x oly bar
15 x oly bar
10 x 60kg
10 x 90kg
6 x 120kg
4 x 145kg
170kg F
170kg F
4 x 140kg
Deads
8 x 70kg
6 x 110kg
4 x 150kg
5 x 180kg
8 x 180kg straps
Went to sleep as soon as i got home
LeedsMiniPower12/07/12 @ 11:12
Friday
Lat pulldown machine
4 x 10
Reverse cable lat pulldown
4 x 10
Kroc rows supersetted with duh grip
8 x 54kg/6 x 60kg
8 x 54kg/6 x 60kg
8 x 54kg/6 x 100kg
8 x 54kg/6 x 100kg
8 x 54kg/6 x 60kg
8 x 54kg/6 x 60kg
8 x 54kg/6 x 100kg
8 x 54kg/6 x 100kg
Wide arm pullups
4 x 8 x bw
Face pulls
4 x 8
Seated row
4 x 8
Reverse cable flys
4 x 8
Reverse db flys
4 x 8
Seated strict shoulder press feet raised
4 x 8
Lat pulldown machine
4 x 10
Reverse cable lat pulldown
4 x 10
Kroc rows supersetted with duh grip
8 x 54kg/6 x 60kg
8 x 54kg/6 x 60kg
8 x 54kg/6 x 100kg
8 x 54kg/6 x 100kg
8 x 54kg/6 x 60kg
8 x 54kg/6 x 60kg
8 x 54kg/6 x 100kg
8 x 54kg/6 x 100kg
Wide arm pullups
4 x 8 x bw
Face pulls
4 x 8
Seated row
4 x 8
Reverse cable flys
4 x 8
Reverse db flys
4 x 8
Seated strict shoulder press feet raised
4 x 8
LeedsMiniPower12/07/12 @ 11:15
Saturday
Squats
15 x oly bar
15 x oly bar
8 x 60kg
8 x 100kg
6 x 140kg
1 x 180kg belt on
1 x 200kg belt on
Leg press
4 x 8
Leg extension
4 x 8
Lying hamstring raise
4 x 8
seated calf raise
4 x 8
sldl
4 x 8 x 50kg
Lunges/front and rear
4 x 8
Hammer curls
4 x 8
seated z bar curls
4 x 8
Squats
15 x oly bar
15 x oly bar
8 x 60kg
8 x 100kg
6 x 140kg
1 x 180kg belt on
1 x 200kg belt on
Leg press
4 x 8
Leg extension
4 x 8
Lying hamstring raise
4 x 8
seated calf raise
4 x 8
sldl
4 x 8 x 50kg
Lunges/front and rear
4 x 8
Hammer curls
4 x 8
seated z bar curls
4 x 8
LeedsMiniPower12/07/12 @ 11:19
Monday
Bench press
15 x oly bar
15 x oly bar
10 x 60kg
8 x 80kg
8 x 100kg
6 x 120kg
6 x 140kg
6 x 140kg
6 x 140kg
6 x 140kg
Dips
8 x BW
8 x BW
6 x BW + 15kg
6 x BW + 25kg
6 x BW + 40kg
Cable flys
4 x 8
Decline bench
10 x oly bar
8 x 60kg
8 x 100kg
8 x 120kg
8 x 140kg
4 x 150kg
Incline db flys
4 x 8
Standing kettle bell curls
4 x 8
Bench press
15 x oly bar
15 x oly bar
10 x 60kg
8 x 80kg
8 x 100kg
6 x 120kg
6 x 140kg
6 x 140kg
6 x 140kg
6 x 140kg
Dips
8 x BW
8 x BW
6 x BW + 15kg
6 x BW + 25kg
6 x BW + 40kg
Cable flys
4 x 8
Decline bench
10 x oly bar
8 x 60kg
8 x 100kg
8 x 120kg
8 x 140kg
4 x 150kg
Incline db flys
4 x 8
Standing kettle bell curls
4 x 8
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