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Abolishing my shame

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KevC86		...	09-01-2015 @ 19:15
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	Beltless squats 160 x 5, 180 x 5, 180 x 5, 180 x 5. Paused bench press 100 x 5, 100 x 5, 100 x 5. Power snatch 70 x 2, 70 x 2, 70 x 2. Axle deadlifts 170 x 3, 170 x 3, 170 x 3. Plate pinches 2 15kgs x 5, 2 15kgs x 5, 3 10ks x f left, 1 right.
KevC86		...	10-01-2015 @ 13:39
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	10/1 Strict press 90 x 3, 90 x 3, 90 x 3. Push press 110 x 2, 110 x 2, 110 x 2. Paused CGBP 120 x 5, 120 x 5, 120 x 4. Pendlay rows 100 x 10, 120 x 5, 120 x 5. 500m rows 1.51.2s 2.00.0s Pretty happy with the last couple of sessions, finally managing to stick to my word and just train light. Squats and axle deads yesterday both felt great, as did todays push pressing. The 2nd 500m row today was an effort at pacing myself for a change, which sort of worked, but i left it too late to start pushing on so wasnt really as tired at the end as i should of been, and of course was slower than i would like. Events tomorrow, and possibly more squats.
KevC86		...	11-01-2015 @ 16:49
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	11/1 Axle 18" rack pulls 235 x 5, straps on, 235 x 5, 235 x 8. Paused squats 220 x 2, 220 x 2, 220 x 2. Strict log 90 x 2, 90 x 2, 90 x 2. Log 1 clean + press 100 x 3, 100 x 3, 100 x 3. Yoke 310 x 18m, 310 x 18m, 310 x 18m. Farmers walk 110 x 20m, 110 x 20m, 110 x 20m, 160 x 20m - PB. Good session today, managed to behave myself and keep it light until the very end, when I decided to add the plates I still had outside from the yoke to my final set of farmers. 4 out of the 6 reps of strict log were 1 motions, which was nice as usually my cleans are too ugly to let me go straight into pressing. Getting very comfortable with 18" pulls, look forward to adding some more weight to them soon. Though next few axle deadlift sessions will be on blocks pulling from about 11" in prep for Maxpower comp. DOH axle deads, axle strict press and speed squats for tomorrow nights session.
KevC86		...	12-01-2015 @ 22:05
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	12/1 Speed squats 200 x 2, 200 x 2, 200 x 2, 200 x 2, 200 x 2 - paused. Axle power clean + strict press 85 x 3, 85 x 3, 85 x 3, 85 x 5 - only 1st rep cleaned. DOH axle deadlifts 125 x 3, 125 x 1, 125 x 1. Happy with todays session, despite the epic failure with axle deads at the end. Apparently power cleans on the big axle take a fair bit out of my grip, lesson learnt, will know in future.
KevC86		...	14-01-2015 @ 21:23
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	14/1 Paused front squats 140 x 3, 140 x 3, 140 x 3. Paused squats 220 x 2, 220 x 2, 220 x 2. Paused incline press 100 x 3, 100 x 3, 100 x 3. Log press 95 x 1, 95 x 1, 95 x 1, 95 x 5 - clean only.
KevC86		...	15-01-2015 @ 22:05
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	15/1 Strict press 80 x 5, 80 x 5, 80 x 5. Paused bench press 130 x 3, 130 x 3, 130 x 3. Axle 11" deadlifts 205 x 1, 225 x 3, 225 x 3, straps on 225 x 5. Trap bar deadlifts 190 x 1, 240 x 3, 240 x 3, 240 x 3. DB side laterals - 2 sets of 6 - 8 reps. DB front raises - 2 sets of 6 - 8 reps. Rear cable laterals - 1 set. Very easy session tonight, everything felt practically weightless, another week or so of this, then time to knuckle down and start upping the weights again.
KevC86		...	16-01-2015 @ 19:55
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	Post Edited: 16.01.2015 @ 20:19 PM by KevC86 16/1 Squats 200 * 1, Wraps on 240 * 2, 240 * 2, 240 * 2. Log 1 clean + press 90 * 3, 90 * 3, 90 * 6 - all ftoh - pb? Sldl 200 * 3, Straps on 200 * 3, 200 * 3. Deadlifts 250 * 2, 250 * 2, 250 * 2. Ez curls/reverse curls, 2 supersets. Standing overhead tricep extensions, 2 sets. Db preacher curls, 2 sets. Rolling db extensions, 2 sets. Low rope curls, 2 sets. Tricep pushdowns, 2 sets. Happy with todays training, though a few of the squats felt uncomfortable, not difficult, but just not in my regular groove, sure a little more practice in the wraps will have them back up to par. Everything else was pretty easy, log felt comfortable and a few of the deadlift reps really flew. Will have one last week of laid back training, and then back to the hard stuff from next friday, that will give me about 4 weeks to get ready for Maxpower. EDIT A few hours prior to the above training I also managed to close my CoC 2 for the first time, had to set it down to about 30mm or so but still, I closed that b**ch so i'll take it.
KevC86		...	17-01-2015 @ 13:43
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	17/1 Paused cgbp 130 x 3, 135 x 3, 135 x 3. Strict press 90 x 1, 90 x 1, 100 x 1, 100 x 1. BTN push press 60 x 3, 80 x 3, 80 x 3, 80 x 5. Push press 100 x 5, 100 x 5, 110 x 1. Pendlay rows 100 x 5, 130 x 3, 130 x 3. 500m rows 1m58.9s, 1m52.2s.
KevC86		...	18-01-2015 @ 14:10
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	18/1 Trained events at JP fitness today with a few other lads. Log 85 x 8 - 1 clean. 85 x 5 - all reps FTOH. Apollons axle 87 x 8 - 1st and 6th reps cleaned. Farmers walk 105 x 30m - drop and turn @15m. Farmers hold 125 x 1m01s. Barrel load - all barrels started 8m out 65/70/70/90 x 2 runs. Stones - no tacky 80 x 3, 110 x 2, 110 x 1. Really enjoyed todays session, and managed to avoid pushing too hard on anything. Log felt very comfortable, quite a nice log to work on. Axle was comfortable enough, but the slippery floor made it a bit trickier than it should have been. Farmers walk and barrel load both suffered as a result on the wet floor, wasn't willing to push hard and risk slipping. It was actually my first time loading barrels, and found it quite easy, though the bigger kegs at North Englands may change that assessment. Farmers hold was a piece of cake, stopped at 61s as it was 1s longer than anyone else had managed, and didn't see much point pushing on any further. Stones were a bugger, out of practice on these, loading was easy, but getting them off the deck to my lap was a challenge, though the lack of tacky and stones being moist no doubt didn't make things any easier on my rusty technique.
unit94		...	18-01-2015 @ 14:24
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	nice crossfitting mate
KevC86		...	18-01-2015 @ 14:59
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	Lol. Starting to get the hang of it now, while I wont be the fastest guy out there I'm confident i'll complete the medley at UKSCs.
unit94		...	18-01-2015 @ 15:08
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Medley killed me last year, make sure you can hit that sled even when you're f**ked, other stuff will be relatively easy
KevC86		...	18-01-2015 @ 15:22
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	Planning to compete around 130kg so the extra bw will help on sled, just need to get some practice in with duck walk and I should handle myself ok, though looks like a bloody tough field!
unit94		...	18-01-2015 @ 16:07
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Its the North lol what do you expect, be like yorkshires field times 2
KevC86		...	19-01-2015 @ 21:30
Member 5141, 4206 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	^^ It will be nothing like Yorkshires, believe me on that! 19/01 DOH axle deadlifts 105 x 5, 105 x 5, 105 x 8 - PB?. Strict press 85 x 5, 85 x 5, 85 x 5. Speed squats 180 x 2 - s**t, 180 x 2 - better, 180 x 2 - mediocre. Squats 180 x 12 - PB? Not a bad session tonight, axle and press both felt fine, 8 reps on the axle is probably a default PB as I don't think I've ever pushed it beyond 5 before. Speed squats were horrid, no 2 reps seemed to follow the same line, though there were a couple of good ones. This put me in a foul mood, so ditched them off and decided to do a final set of 10. That went very well, squats followed my line nicely, and it was so comfortable I even threw in an extra couple of reps for the PB. Very happy with the progress, I recall being very uncomfortable after a set of 10 at this weight last month, so good to see my fitness improving and the muscles getting more comfortable with rep work. Strict log and paused squats on the cards for Wednesday night.

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