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ASC Performance

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Sawyers		ASC Performance	01-03-2018 @ 10:24
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Not used sugden for quite a while. But I plan to start tracking again. Since I was last on here: Qualified as a Doctor. Opened up a gym with my partner. Current goals: Squat 250kg, Clean & Jerk 140kg, Deadlift 300kg. www.ascperformance.com instagram.com/ascperformance instagram.com/adam.asc
Sawyers		Monday 26th	01-03-2018 @ 10:32
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 01.03.2018 @ 10:47 AM by Sawyers Am: Warm up then: Run 500m (air runner) x 3 rounds. I run, Rachael rests, swap over. Total time: 18.38. 5 x 20 double unders unbroken. Pm: Warm up including lots of shoulder rehab work. High bar squat 140kg x 7 - Belt 120kg x 12, 12 - No belt - https://www.instagram.com/p/BfqnWW0H_4z Chinup (scapula depressed) Bw x 5 Bw + Red&Purple band x 8, 8 Hex bar seal row 50kg x 8 45kg x 10, 12 Dips Bw + 2Red band x 8, 8 BB curl 25kg x 12, 12, 12 Stretching, foam rolling etc.
Sawyers		Tuesday 27th	01-03-2018 @ 10:35
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 01.03.2018 @ 10:46 AM by Sawyers Am: Warm up then 5 x 20 double unders unbroken. Pause sumo deadlift 210kg x 6 - Straps & Belt, PB - https://www.instagram.com/p/BftIhkmnv57 150kg x 8, 8 - Straps, no belt. Pullup (Scapula depressed) BW x 5 BW + Red&Purple band x 8 Strict OHP 50kg x 6 42.5kg x 8, 8 Underhand pulldown Beige band x 12, 12 DB curl 10kg x 10, 12, 11, 8 Stretch etc Pm: Clean deadlift 70kg x 3, 3 Clean contact drill 20kg x 2, 2, 2, 2, 2 Clean from hang above knee 40kg x 2, 2, 2, 2, 2 Push press 40kg x 3, 3, 3 Handstand hold 1min total time Bodyweight hang 1 min total time Stretch, foam roll etc.
Sawyers		Wednesday 28th	01-03-2018 @ 10:40
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Am: Row 150m Ski 150m Assault bike 300m Run 120m Double unders 30 x2 rounds. Rest time = whilst partner works. Pm: Warm up etc. Front squat 140kg x 6 - PB - https://www.instagram.com/p/Bfv4zoNncvw/ Had to stop my watch mid set from making an emergency call. 95kg x 12 FFE SS - with safety bar 67kg x 8 47kg x 12 CGBP 90kg x 6 62.5kg x 12, 12 DB fly 5kg x 8, 8, 8, 8, 8 Band pushdown Beige x 12, 12 Cool down etc
Sawyers		Thursday 1st	02-03-2018 @ 10:55
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	AM: Deadlift (conventional) 180kg x 6 - belt, straps. - https://www.instagram.com/p/Bfyiu-wHTSZ 132.5kg x 8 - no belt, straps. DOH deadlift + 3ct hold. 100kg x 5 Hook grip + 3ct hold 100kg x 5 Chinup BW x 5 Red&Purple band x 9, 9 Pendlay row 70kg x 6 60kg x 8, 8 Band pulldown Beige x 9, 9 BB curl 27.5kg x 8, 8, 8 PM Static handstand hold 1min BW hang 1min Snatch balance from toes 20kg x 3, 3, 3 Snatch contact drill 20kg x 2, 2, 2, 2, 2 Drop jerk drill 20kg x 2, 2, 2, 2, 2 Split jerk 40kg x 2, 2 - ran out of time.
Sawyers		Friday 3rd	04-03-2018 @ 12:43
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Squat 192.5kg x 6 - Belt - PB - https://www.instagram.com/p/Bf093AynZpA 132.5kg x 12 Pullup BW x 6 Red + Purple band x 9, 9 Wide grip, feet up bench 50kg x 7 42.5kg x 12, 12, 12 Standing DB OHP 10kg x 12, 12 DB Curl 10kg x 10, 10, 10, 10
Sawyers		Week 1 summary	04-03-2018 @ 12:47
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Video of the weeks training. Week 1 of this 5 week block done. Very happy. Original plan was to squat 190kg x 6 and pause sumo 200kg x 6 at the end of this but those are done already. I shall try 200kg x 6 squat and 220kg x 6 Pause sumo this week if all goes to plan.
Sawyers		Monday 5th March	05-03-2018 @ 16:42
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Today - only time for 1 session. High bar squat 180kg x 7 - PB, belt - lost my position a bit so ended up pausing the last rep - https://www.instagram.com/p/Bf8sYL4n7yg 130kg x 12, 12 Chin-up Bw x 6 Red&Purple band x 9,9,9 Hex seal row 50kg x 8 45kg x 10,10,10 Dips 2 red band x 8,8 Barbell curl 27.5kg x 8,8,8,8 Good start to the week.
Sawyers		Wednesday 7th March	07-03-2018 @ 17:07
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 07.03.2018 @ 17:08 PM by Sawyers Didnt get chance to train yesterday so did a mix of today and yesterdays planned stuff. Warm up (Including 100 double unders) Front squat 160kg x 6 - 20kg PB - https://www.instagram.com/p/BgB5kBUhtGQ 105kg x 12, 12 CGBP 100kg x 6 67.5kg x 12, 12, 12 - Really struggling on the higher rep stuff Pause sumo 220kg x 6 - 10kg PB. These were rough. Ill go back down to 210kg next week. 162.5kg x 8, 8 - Much better Pullup BW x 7 Red&Purple band x 9, 9 5km On the treadmill. Hard.
Sawyers		...	08-03-2018 @ 12:05
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	500m skierg. So sore from yesterday.
Sawyers		8th March	09-03-2018 @ 09:13
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Also lastnight did Wide grip, feet up bench 55kg x 7 45kg x 12,12,12,12
Sawyers		...	09-03-2018 @ 17:11
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	AM: 500m row PM: Squat - low bar 200kg x 6 - 7.5kg PB! - Accidentally paused last rep too. - https://www.instagram.com/p/BgHATvjlBxT Deadlift - conventional 190kg x 2 - Out of time.
Sawyers		Week review	12-03-2018 @ 10:50
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Quite a good week all in all. Had 6 athletes competing this weekend. 4 first places, 1 second place. And all hit PB's one at least one lift. My own training:
Sawyers		12/3/18	12-03-2018 @ 10:51
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Just did: Run: 90 seconds Bike: 90 seconds Run: 3 mins Bike: 3 mins 2 rounds.
Sawyers		12/3/18	13-03-2018 @ 10:54
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	High bar squat 185kg x 5 - PB No time for anything else.

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