A bit of this and a bit of that!
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NickR01/05/12 @ 17:02
Post Edited: 01.05.2012 @ 17:03 PM by NickR
A combination of being busy and some time away meant only 1 workout last week, but needed an easy week, did the below:DE Bench 80x3x6
Front Squat 140x1x3
Back to some volume and accessory work for the next month, especially since I have more time to train, this should give my lifts a timely boost. Quite pleased from limited frequency and volume in training to have hit the below recently:
Back Squat 200x1 (10% off best)
Front Squat 160x3 Eq Pb 3
Deadlift 285 (Eq best in gym, 5kg of all time)
Bench 157.5/160 (Eq Best)...based off heavy double recently
Hoping to get a weekly strongman session...if not then more PL!
Today
Bench 125x7 planned x4x4 but spotter was on the way out so did a RE
Decline Db Flys x8-10x4sets
High Incline Press x8-10x3sets
BB Skull Crushersx8-10x2sets
SA Band Pushdownsx10/armx3sets
DE Deadlift 160x1X10singles 15s apart
Wide Chins BWx8x2sets
Horizontal Row BWx8x2sets
Zottman Curlsx10 s/s 3 second crunchesx8-10 x2 sets
PumpAGE!
NickR04/05/12 @ 20:22
Post Edited: 04.05.2012 @ 20:22 PM by NickR
Front Squat140x1
150x1
160x1
165x1
Low Box Squat
100x8
110x8
Banded Good Morningsx10 s/s Strict Pressx8 x2 sets
Chest Sup Db Rowx10 s/s Lying Windscreen Wipersx8 e way x2 sets
Flat all round.
NickR08/05/12 @ 23:56
Post Edited: 09.05.2012 @ 00:01 AM by NickR
DE Low Box Squat100x3x5sets (insert self ego stroking comment about how 'easy' 'light' 'fast' these were)
Bench
130x5,3,3,3,3
18" Deadlift
270x1
310x1
Wide Chins+10kgx5 s/s 3 sec crunchx10 s/s Db Shrugx10 x3 triple sets
thrower09/05/12 @ 21:54
Little_Mike10/05/12 @ 19:06
Post Edited: 10.05.2012 @ 19:10 PM by Little_Mike
Merci mon frère en ferespérer rattraper avec vous bientôt
that 300 will fall as soon as nick whats to do it.
its there to be had mate you just got to do
NickR11/05/12 @ 20:55
Bench Press
135x3x4sets
Front Squat
140x3x2sets
Low Box Squats
120x10
Incline Chest Flyx10 s/s Wide Chins(BW)x8 x3 superset
Db Skull Crushersx10-12 s/s Crunchesx15-20x3sets
Horizontal Rowx8x3sets
ALL EASY (not really!) legs werent there today, but pressing is getting better, good to get some volume in again.
135x3x4sets
Front Squat
140x3x2sets
Low Box Squats
120x10
Incline Chest Flyx10 s/s Wide Chins(BW)x8 x3 superset
Db Skull Crushersx10-12 s/s Crunchesx15-20x3sets
Horizontal Rowx8x3sets
ALL EASY (not really!) legs werent there today, but pressing is getting better, good to get some volume in again.
NickR11/05/12 @ 20:58
thrower said:Ticking over nicely mate.Looking out for a 300 D/L soon.?
D
D
sooner rather than later...im not far off, but I do think I need more lockout work still, varying between 12", 15" and 18".
I would be happier with a 500lb squat!
NickR11/05/12 @ 20:59
Little_Mike said:Merci mon frère en fer
espérer rattraper avec vous bientôt
that 300 will fall as soon as nick whats to do it.
its there to be had mate you just got to do
espérer rattraper avec vous bientôt
that 300 will fall as soon as nick whats to do it.
its there to be had mate you just got to do
All good thanks Mike, tres bien francais.
Nothing to it but to do it....or something like that yip!
Little_Mike11/05/12 @ 21:59
NickR13/05/12 @ 14:02
NickR13/05/12 @ 14:06
Post Edited: 16.05.2012 @ 22:20 PM by NickR
Back Squat (beltless)160x3x5sets
SA Db Rowx10/armx5sets
Face Pullsx15x3sets
Seated Rowx10x4sets
HG Press Upsx10 s/s Hanging leg raisex10 s/s Crunchx20 s/s SP Pumpsx20/side x2sets
NickR15/05/12 @ 18:36
Post Edited: 15.05.2012 @ 18:36 PM by NickR
Bench Press140x3
140x1 bar started rolling in my hands on 2nd rep, aborted and decided to go light!
100x13
12" Deadlift
170x1x10 30s btn singles
Inc Db Press x10,10,6
Standing Db Shoulder Press x10x3sets
Banded Good Morningsx10 s/s Db Standing Split Squatx6to8x3sets
Zottman Curlsx8 s/s Db Skull Crushersx8x2sets
Wont be using that bar again...
Little_Mike17/05/12 @ 20:42
NickR18/05/12 @ 22:20
Bench Press
130x1
145x2x2sets
105x10
105x8
*RAPID, FAST, EASY...
Front Squats
130x1
145x2x3sets
*UBER QUICK AND COMFORTABLE (at the same time)
UH Chinsx8
Incline Face Pullsx10
OH Tri Extsx15
Rev Crunchx20
x2 Giant sets
*The above claims regarding speed and ease are all false, video evidence would prove this.
130x1
145x2x2sets
105x10
105x8
*RAPID, FAST, EASY...
Front Squats
130x1
145x2x3sets
*UBER QUICK AND COMFORTABLE (at the same time)
UH Chinsx8
Incline Face Pullsx10
OH Tri Extsx15
Rev Crunchx20
x2 Giant sets
*The above claims regarding speed and ease are all false, video evidence would prove this.
NickR20/05/12 @ 15:56
Back Squat (Beltless)
165x4x5sets
Seated Rowx12x6sets
V Bar 45 degree pulldownsx12x6sets
Reverse Pec Deckx12 s/s HG Press Upsx10 x3sets
Triple set:
Hammer Curlx12
Hanging Leg Raisex20
Side Plank Pumps OR Mb Obliquesx15/side
x2 sets
An end to another good week training wise.
165x4x5sets
Seated Rowx12x6sets
V Bar 45 degree pulldownsx12x6sets
Reverse Pec Deckx12 s/s HG Press Upsx10 x3sets
Triple set:
Hammer Curlx12
Hanging Leg Raisex20
Side Plank Pumps OR Mb Obliquesx15/side
x2 sets
An end to another good week training wise.
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