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Abolishing my shame

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KevC86Icon...25-01-2016 @ 20:32 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/1

Strict press

60 * 3.

Btn strict

60 * 3, 3,
70 * 3, 3,
80 * 3, 3.

Btn push press

90 * 3, 3,
100 * 3, 3, 3,
110 * 1 - PB?

Side laterals, 12, 10.

Db alternate front raises, 20, 16.

Standing db tricep extensions, 3 * 12.

Tricep pulldowns, 3 * 8.
KevC86Icon...26-01-2016 @ 20:53 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/1

Assisted squats, 2 * 3.

Half squats

180 * 3, 3,
200 * 3, 3,
220 * 3, 3,
240 * 3.

Good mornings

140 * 5,
160 * 5, 5, 5, 5.

Beltless squats

140 * 5 emom for 5 mins.

Toe presses, 15, 15, 20.
KevC86Icon...28-01-2016 @ 21:04 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/1

Assisted squats, 2 * 3.

Ballistic squats, 2 * 3.

Paused front squats

160 * 3, 3,
180 * 3, 3.

3s pause front squats

180 * 1,
190 * 1.

Beltless squats

140 * 5 emom for 5 mins.

Paused leg press, 3 * 5.

Seated calf raises, 3 * 10.
KevC86Icon...29-01-2016 @ 18:19 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/1 - FSI

Scaffold deadlifts

203 * 2,
223 * 3, 3,
243 * 3,
253 * 2, 2.

Beltless deficit deadlifts

180 * 5,
200 * 5,
220 * 3,
240 * 1.

Axle pendlay rows

83 * 5,
103 * 5, 5, 5, 5.

Tyre flip

280 * 20 in 4m43s.

Axle holds

123 * 15s, 15s, 13s.

Paused cgbp

60 * 3, 3,
80 * 3, 3,
100 * 2.

Stones - no tacky

100 to 51" * 3, 3,
120 to 46" * 3, 3,
145 to 46" * 1,
145 to 51" * 1.


Pretty decent session today.
Axle deadlifts felt comfortable, though left hand was struggling to grip for some reason.
Deficits were good, very rapid reps.
Rows were fine, did them on the axle for a little extra grip work.
Tyre was hard, aim was just to be under 5 mins, so happy enough but should have been much quicker. I failed the final rep and ended up with both legs stuck under it, so lost a lot of time getting myself out and resetting for the final flip.
Bench was there just to see how the shoulder felt. It was uncomfortable at 60, but manageable. By 100 it was becoming painful so i called it. Definite improvement on a couple of weeks ago though when i couldn't bench 60kg.
Stones were easy, first time training them since hurting the hip.so just a tester, very comfortable. Will start training these properly again now.
unit94Icon...29-01-2016 @ 23:03 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq		It took you 4 minutes to do 20 flips?
KevC86Icon...31-01-2016 @ 15:04 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 31.01.2016 @ 16:06 PM by KevC86
31/1

1 clean strict log

75 * 3, 3,
95 * 3, 3.

Log press

115 * 2, 2,
125 * 1, 1,
140 * 2 - PB.

15" deadlifts

220 * 5, 5,
260 * 5,
300 * 2, 2, 2.

Wide grip pulldowns, 4 * 6.

Frame hold

170 * 20s,
250 * 30s,
300 * 20s - PB?

Fat gripz bw hang, 15s.

Wide grip log press

38 * 6, 7, 8, 9, 10 - 10s rest between sets.

Low pulley rows, 4 * 8.


Good session today, got through a good volume of work.
Log felt good, definitely another rep in the tank, but was happy enough to stop at 2. Its 10kg heavier than my previous 1rm.
15" deadlifts arent a lift im fond of, but got a little set up advice on the final set which seemed to make things easier. Will see how much difference it makes over the next few weeks as i hit these more frequently.
Grip work was all a bit of a struggle, forearms were still tired from the axle work on friday, but the final set of frame hold felt pretty strong, looking forward to seeing what i can manage when fresh.


EDIT: Some vids from this weeks training





KevC86Icon...01-02-2016 @ 20:51 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/2

Btn strict press

60 * 5, 5,
70 * 5, 5,
80 * 3, 3.

Incline press

80 * 3, 3, 3.

Paused incline press

80 * 3, 3,
90 * 3, 3,
100 * 3, 3,
110 * 3, 3.

Tricep pushdowns, 3 * 10.

Tricep pulldowns, 3 * 6.

Overhead db extensions, 3 * 8.

Side laterals, 2 * 10.

Standing db strict press, 15, 10, 8.


Knew going in that overhead wouldnt be up to much after yesterdays session, so was hoping to test out incline press, and thankfully it wasnt unmanageably painful, hopefully be able to work this properly for the next couple of weeks and then get back to strict pressing.
KevC86Icon...02-02-2016 @ 20:52 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/2

Assisted squats, 2 * 3.

Ballistic squats, 2 * 3.

Half squats

180 * 5,
200 * 5,
220 * 3,
240 * 3, 3.

Good mornings

160 * 5, 5, 5, 5, 5.

Beltless, no lockout squats

100 * 5, 5, 5, 5, 5 - 10s lockout (rest) between sets.

Lying leg curls, 4 * 6.
KevC86Icon...04-02-2016 @ 20:42 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		4/2

Assisted squats, 2 * 3.

Ballistic squats, 2 * 2.

Paused front squats

140 * 3, 3,
160 * 3, 3,
180 * 1, 1, 1,
190 * 1, 1.

Beltless front squats

140 * 5, 5, 5, 5, 5.

Seated calf raises, 3 * 12.


Felt very drained by the time i got to the gym tonight, rough afternoon at work. Contemplated giving it a miss, but figured anything was better than nothing.
Front squats felt heavy, but olympic grip is comfortable again, which is always a nice sign.
KevC86Icon...05-02-2016 @ 16:28 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/2

Axle deadlifts

182.5 * 3,
202.5 * 3,
222.5 * 3,
242.5 * 1,
262.5 * 1,
282.5 * 2,
bonus set
300 * 1 - Axle PB?

Sldl

182.5 * 5,
202.5 * 5, 5.

Beltless deficit deadlifts

202.5 * 2, 2,
222.5 * 2, 2, 2.

15" deadlifts

220 * 5, 5,
260 * 5, 5, 5.
KevC86Icon...07-02-2016 @ 14:29 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/2

Monster db

45 * 2, 2, 2, 2, 2.
75 * approx 20 fails,
75 * 1 - PB, 1.

Farmers walk

95 * 15m,
135 * 15m,
155 * 15m, 15m, 15m.

Doh apollons axle deadlifts

135 * 3, 3, 3.

Doh apollons axle holds

135 * 15s,
155 * 14.7s.

Fat grip db pick ups

45 * 10, 10, 10.
KevC86Icon...08-02-2016 @ 20:18 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/2

Strict press,

60 * 3, 3.

Btn strict

60 * 5, 5,
70 * 3, 3,
80 * 2, 2,
85 * 1, 1.

Paused incline press

100 * 5, 5,
110 * 3, 3,
120 * 2, 2,
125 * 1, 1.


Very short session today, spent way too much energy on DB yesterday so had very little in the tank tonight. Just did what i needed to and left after 45 mins.
KevC86Icon...09-02-2016 @ 20:46 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/2

Assisted squats, 2 * 3.

Half squats

200 * 5, 5,
220 * 3, 3,
240 * 1 - Grinder. Called it.
KevC86Icon...11-02-2016 @ 22:03 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/2

Paused front squats

140 * 5, 5,
160 * 3, 3,
180 * 2, 2,
190 * 1,
200 * 1.


Felt much better today, but still short of 100% and had a rough shift at work, so just did my main lift then called it.

Hopefully be able to go full steam for deadlifts and events. If lack of energy persists into next week it will become a deload week.
KevC86Icon...12-02-2016 @ 16:25 
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Member 5141, 4222 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/2

Deadlifts

210 * 3,
230 * 3,
250 * 3,
280 * 2,
280 * 1 - had to hitch, ended the set.

Beltless deficit deadlifts

210 * 3, 3, 3.

Beltless sldl

210 * 3, 3, 3.

Power cleans

110 * 2, 2, 2.

Pendlay rows

110 * 5, 5, 5.

350kg tyre * 3 flips/65kg farmers * 15m/60 + 80kg stones over yoke - 2 runs through.

110 farmers * 15m/65kg fat gripz farmers * 15m - 2 runs.

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