2013 - New Year New Thread Same Old Same

That convince anyone to start training something

Once a c**t always a c**t




I miss your doubling my pbs. X

Friday 20/9/2013

Glute Activation
Single Leg Squat - 20 x 20 x 3
Rev Hyper x 10 x 5
Globlet Squat Holds 20 x 30 sec, 20 x 60 sec, 20 x 90 sec

Power Clean and Press

60 x 3 x 2
100 x 1 x 3
110 x 1
115 x miss / miss (spazing out in the catch)
100 x 1 x 2

Arnold Press - 17 x 10 x 3
Face Pull x 10 x 3
Hanging Knee Raise x 10 x 3

Feeling not bad did a few full rom squats with the bar and 90 with no discomfort.

23/9/2013



Warm up (25-35 mins)

Goblet Squat Holds - 3 x 60 seconds
10 mins foam rolling
Glute Activation (banded crab walks, glute bridge, prisoner squat)
Rev Hyper - 5 sets of 10
Single Leg DB Squat - 22.5 2 sets of 12

Session (45 mins)

Back Squat

bar x 10
70 x 3
120 x 2
160 x 2
180 x 2
Belt On
200 x 2
220 x 1

Front Squat - 100 x 5 x 2

Power Clean to Push Press form 11"

70 x 3
110 x 3 x 3

Deadlift from 11"

130 x 10
150 x 10 (felt this through the left hand side of my back a bit more than I would have liked)

Abs (10 mins)

Plank x 60 x 3
Hanging Knee Raise x 10 x 2
Rev Hyper x 10 x 5

Good Session squats were feeling really good position is feeling natural again for the first time in a long time. Last time my squat felt like this is when I squatted 260 but I was 114 kg at the time... :

Anyway I'm just happy that I squatted and didn't cripple myslef.

No more heavy loaded bi-lateral stuff for the rest of this week just mobility and single leg work. I'll start working in 2x a week in a month or so.

Yay

Good news buddy that your squatting is feeling better

Nice session, good to see you're back on track and the hip isn't playing up!

f**king LOL at t shirt, i've got that one too

5 plate for a double can only be good news

Cheers gents felt good to be back at it.

Wednesday 25 / 9 / 2013

Globlet Squat Hold - x 30 / 45 / 60 sex
Rev Hyper - 5 x 10
Stiff legged deadlift - 120 x 10 x 3
Hanging Knee Raise x 10 x 3

Benching this afternoon.

220 squat with all KINDS of busted hip is good, real good.
hella good even!

mmmmm you think the goblet squats are helping flexibility? thinking of coming down to edinburgh november time for a max effort session....you better be about!

cheers lads.

Let me know specifics struan so I can avoid you.



25/9/2013

Bench Press Paused

bar x 10
60 x 15
100 x 2
120 x 2
140 x 2
180 x 3 (arse up on last)
180 x 3 (arse down on all)
180 x 3 (arse up on last)
160 x 7

Incline Bench Paused

140 x 3
140 x 4

Cut it short here cause had to start coaching will do some back later in the week.

Epic session man. 160 x 7 after all that is pretty impressive too.

cHeers struan feel like my bench has taken a bit of a back step±:/ really hate low rep pressing.

did some back and gunz nice and easy.

am

20 min of pad holding.

pm

chest supported row x 10 x 5
pulldown x 10 x 5
curls x 10 x 3
hanging knee raise x 10 x 2

27/9/2013

Goblet Squat Hold - 3 x 60 sec
Rev Hyper x 10 x 5
Walking lunge - 22.5 x 10 x 3
some back and arms

Fin