Bundys training log
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Seanbundy198812/03/15 @ 18:56
Im feeling terrible. My back aches like f**k and my knees still f**ked. Im moving to oz early april so im not realky following a routine as such. Im just getting some decent work in and trying not to kill myself.
Tuesday
Box squats with heavy bands i worked up to 160kg for 2 just to see where i was with these so i have a reference point if i choose to program these out in the future. Had abit more in me but held back because of knee and tight back.
Thursday
My backs in a bad way so i decided to just do bench and arms so i can atleast lay down !
Bench
100kg x 5
120kg x 5 paused pb
140kg x 3
140kg x 2 x 4 sets
140kg x 1 x 3 sets
120kg x 5
110kg x 6
100kg x 10
Dumbell floor press
32kg dbells 3 x 10-12
Biceps
3 sets of 12
Tuesday
Box squats with heavy bands i worked up to 160kg for 2 just to see where i was with these so i have a reference point if i choose to program these out in the future. Had abit more in me but held back because of knee and tight back.
Thursday
My backs in a bad way so i decided to just do bench and arms so i can atleast lay down !
Bench
100kg x 5
120kg x 5 paused pb
140kg x 3
140kg x 2 x 4 sets
140kg x 1 x 3 sets
120kg x 5
110kg x 6
100kg x 10
Dumbell floor press
32kg dbells 3 x 10-12
Biceps
3 sets of 12
Seanbundy198814/03/15 @ 14:21
Events @ genesis gym
Stiff have some back and knee pain and was considering leaving today but i thought just go push through and have a laugh with the crew as i wont be seeing them soon
Log FTOH
95kg x 2 x 2
105kg x 2 x 2
115kg x 2 x 3 sets
Speed yoke 20meters 20 sec rest
160kg 7 sets
Stone over yoke one motion
90kg x 5 x 5 1 minute rest
Strict viking press
80kg x 10 x 5 sets
Stiff have some back and knee pain and was considering leaving today but i thought just go push through and have a laugh with the crew as i wont be seeing them soon
Log FTOH
95kg x 2 x 2
105kg x 2 x 2
115kg x 2 x 3 sets
Speed yoke 20meters 20 sec rest
160kg 7 sets
Stone over yoke one motion
90kg x 5 x 5 1 minute rest
Strict viking press
80kg x 10 x 5 sets
Seanbundy198817/03/15 @ 20:51
Post Edited: 18.03.2015 @ 16:47 PM by Seanbundy1988
Pressing @ genesis gymAxle clean and press (FTOH)
80kg x 5
90kg x 5
100kg x 3
110kg x 2 PB
120kg x 1 PB grinder!
Have to relearn clean on these. Havent touched axle in a year !
Axle clean once and strict press
75kg x 5
80kg x 5
85kg x 5
90kg x 5 PB
Circus dumbell
45kg x 1 each arm
50kg x 1 each arm
55kg x 1 each arm
60kg x 1 each arm
70kg x 1
75kg x F
75kg x 1 PB
Incline bench
80kg x 5
90kg x 3
102.5 x 2
Seanbundy198818/03/15 @ 18:24
Post Edited: 18.03.2015 @ 18:25 PM by Seanbundy1988
WednesdayBox squats
100kg x 5 x 2 sets
140kg x 5
180kg x 5
200kg x 5 x 2sets
210kg x 3
220kg x 2
140kg x 20 PB
Leg press
250kg 2 sets of 15
Knee held up ok since doing sone mobilty work and destronging my quads with the rolling pin last few days !
Ive noticed my box squats have taken a hit due to me adding event training back in but thats fine. I think its the yoke that frys my hamstrings and hips. I had to walk away with some sort of PB so since im not doing events saturday i went for 20 with 140 and got it ! Who needs cardio with 20 rep squats !
Seanbundy198820/03/15 @ 23:09
Friday
Paused Bench press totally raw again
80kg x 3
100kg x 5
120kg x 5
130kg x 5 PB
Bench
150kg x 1
Feet up bench
100kg x 5 x 2sets
Light accessory for upper back,triceps and biceps
Elbows painfull today. I need to remember to wear my elbow supports on squats as it puts stress on my elbows. Either that or get a ssb bar !
Paused Bench press totally raw again
80kg x 3
100kg x 5
120kg x 5
130kg x 5 PB
Bench
150kg x 1
Feet up bench
100kg x 5 x 2sets
Light accessory for upper back,triceps and biceps
Elbows painfull today. I need to remember to wear my elbow supports on squats as it puts stress on my elbows. Either that or get a ssb bar !
Seanbundy198822/03/15 @ 15:10
Sunday
Deadlift
100kg x 5
140kg x 5
180kg x 5
Bloody terrible..slight back tweak and felt f**king heavy !
Decided nothing good was happening today so done some prehab work
Lats 3 sets
Triceps 3 sets
Abs 3 sets
Hamstrings 3 sets
Rotators 3 sets
Deadlift
100kg x 5
140kg x 5
180kg x 5
Bloody terrible..slight back tweak and felt f**king heavy !
Decided nothing good was happening today so done some prehab work
Lats 3 sets
Triceps 3 sets
Abs 3 sets
Hamstrings 3 sets
Rotators 3 sets
Seanbundy198824/03/15 @ 19:06
Tuesday - had a bone to pick with the deadlift
Box squats (deload)
160kg x 5 x 2 sets
Deadlift stance good mornings
80kg x 8
120kg x 5 x 2sets
Deadlift against red bands
100kg x 2 x 3sets
140kg x 2 x 2
160kg x 2
180kg x 2
190kg x 3
Weighted sit ups
20plate x 10 x 3sets
Light chins
Light triceps
Box squats (deload)
160kg x 5 x 2 sets
Deadlift stance good mornings
80kg x 8
120kg x 5 x 2sets
Deadlift against red bands
100kg x 2 x 3sets
140kg x 2 x 2
160kg x 2
180kg x 2
190kg x 3
Weighted sit ups
20plate x 10 x 3sets
Light chins
Light triceps
Seanbundy198829/03/15 @ 21:05
Thursday
Bench
120kg x 8
120kg x 5
100kg x 5 x 3sets
Chest and back pump as felt terrible
Friday
Deadlifts
180kg x 1
200kg x 2
220kg x 1
240kg x 1
260kg x 1
300kg x F
i rarely max out but it was my last session in the gym till i fly to oz so wanted to do sonething big. Ive never attempted this weight but i got it to my knees and i know what i have to do to get there !
Good mornings wide stance
100kg 3 x 5
Lats abs triceps light circuit
Then i hot a phone call from my mate asking if i fancied do the teamextreme inters comp in plymouth as he was doing the novice.......go on then f**k it ! 2 days notice after maxing out on deads !
Comp write up !
First event max log:
110 went well .. Then 120 was nice...then i was ridicoulously close to 130 literally half inch from lockout ! Really pleased thou as my pressing hasnt been its best lately. Think i got mid table on this.
Second event max car deadlift front bar:
250 good...275 good....300 good. Came near bottom on this but very happy with the lift !
Third event 280 yoke 40m:
Good run but got excited and dropped it on way back. 21sec good enough for second place
Fourth event 60kg monster dumbell:
8 reps joint first !
Fifth event car deadlift hold no straps:
51 sec got me second place
Overall : second place !
Very close comp with a great group of guys ! Nice confidence booster !
Bench
120kg x 8
120kg x 5
100kg x 5 x 3sets
Chest and back pump as felt terrible
Friday
Deadlifts
180kg x 1
200kg x 2
220kg x 1
240kg x 1
260kg x 1
300kg x F
i rarely max out but it was my last session in the gym till i fly to oz so wanted to do sonething big. Ive never attempted this weight but i got it to my knees and i know what i have to do to get there !
Good mornings wide stance
100kg 3 x 5
Lats abs triceps light circuit
Then i hot a phone call from my mate asking if i fancied do the teamextreme inters comp in plymouth as he was doing the novice.......go on then f**k it ! 2 days notice after maxing out on deads !
Comp write up !
First event max log:
110 went well .. Then 120 was nice...then i was ridicoulously close to 130 literally half inch from lockout ! Really pleased thou as my pressing hasnt been its best lately. Think i got mid table on this.
Second event max car deadlift front bar:
250 good...275 good....300 good. Came near bottom on this but very happy with the lift !
Third event 280 yoke 40m:
Good run but got excited and dropped it on way back. 21sec good enough for second place
Fourth event 60kg monster dumbell:
8 reps joint first !
Fifth event car deadlift hold no straps:
51 sec got me second place
Overall : second place !
Very close comp with a great group of guys ! Nice confidence booster !
Seanbundy198804/04/15 @ 17:14
Events @ genesis gym
Last session at genesis before i go to oz !
Log clean and press
95kg x 4 strict
95kg x 1 x 2 sets
105kg x 1
110kg x 1
115kg x 1
125kg x 1
135kg x 1 probably would pass but i moved around alot and didnt stabilize
30 sec rest
135kg x 1 PB
Reverse band deadlifts 30 kilos off bottom
140kg x 5
180kg x 5
220kg x 5
Yoke
160kg x 20m-20m
240kg x 20m-20m
300kg x 20m
400kg x 10m PB
Stone to shoulder
90kg 5 singles
Things are looking good ! Probably my last session till i get settled in oz but feeling realky confindent in my training atm.
Last session at genesis before i go to oz !
Log clean and press
95kg x 4 strict
95kg x 1 x 2 sets
105kg x 1
110kg x 1
115kg x 1
125kg x 1
135kg x 1 probably would pass but i moved around alot and didnt stabilize
30 sec rest
135kg x 1 PB
Reverse band deadlifts 30 kilos off bottom
140kg x 5
180kg x 5
220kg x 5
Yoke
160kg x 20m-20m
240kg x 20m-20m
300kg x 20m
400kg x 10m PB
Stone to shoulder
90kg 5 singles
Things are looking good ! Probably my last session till i get settled in oz but feeling realky confindent in my training atm.
Seanbundy198812/04/15 @ 03:13
Arrived in sydney bondi beach 3 days ago and found a cool little place to train. Hammer strength equipment,prowler,rigs and bumper plates. No strongman equipment but enough that i can focus on my static strength and building some size.
Box squats
150kg x 5
170kg x 5
200kg x 3
Good mornings deadlift stance
100kg x 5 x 2 sets
Speed deadlift
100kg plus a red band 6 singles
Heavy weighted abs 3 x 10
Seated leg curls 3 x 10
Light lats
Light triceps
Deadlift felt terrible..have some slight lower back and monility issues going on . Happy enough and looking forward to working hard for some progression in this new enviornment
Box squats
150kg x 5
170kg x 5
200kg x 3
Good mornings deadlift stance
100kg x 5 x 2 sets
Speed deadlift
100kg plus a red band 6 singles
Heavy weighted abs 3 x 10
Seated leg curls 3 x 10
Light lats
Light triceps
Deadlift felt terrible..have some slight lower back and monility issues going on . Happy enough and looking forward to working hard for some progression in this new enviornment
Seanbundy198815/04/15 @ 11:34
Tuesday
Bench
110kg x 5
3 board
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
2 board
130kg x 2 x 2
4 board
130kg x 3 x 3
1 board
130kg x 1
Floor press
90kg x 8 x 2 sets
105kg x 6 x 2 sets
Dumbell presses
3 sets of 15-20
Light lats
Light abs
Wednesday
Front squats beltless
50kg x 5
70kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1 beltless PB
Lower back warm up
Light lats 2 sets
Forearms and biceps 3 sets
Overhead squats with the bar
This is just a session ill add in if i get an extra day !
Bench
110kg x 5
3 board
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
2 board
130kg x 2 x 2
4 board
130kg x 3 x 3
1 board
130kg x 1
Floor press
90kg x 8 x 2 sets
105kg x 6 x 2 sets
Dumbell presses
3 sets of 15-20
Light lats
Light abs
Wednesday
Front squats beltless
50kg x 5
70kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1 beltless PB
Lower back warm up
Light lats 2 sets
Forearms and biceps 3 sets
Overhead squats with the bar
This is just a session ill add in if i get an extra day !
Seanbundy198816/04/15 @ 11:51
Thursday
Tried saying hello to someone in the gym just trying to make a few friends in sydney and the dickhead blanked me.. Helped me fire up for deadlifts !
Deadlifts
100kg x 3
140kg x 2
180kg x 1
220kg x 2
220kg x 3
Deadlift vs red band (40-50kg at the top)
180kg 3 x 3
Major back pump ????!!!!!!!
Wide stance GMs
100kg x 5/5/8
Heavy abs
4 sets of 5
Light lats
Light triceps
Deadlift form and power well off !!!!!!
Tried saying hello to someone in the gym just trying to make a few friends in sydney and the dickhead blanked me.. Helped me fire up for deadlifts !
Deadlifts
100kg x 3
140kg x 2
180kg x 1
220kg x 2
220kg x 3
Deadlift vs red band (40-50kg at the top)
180kg 3 x 3
Major back pump ????!!!!!!!
Wide stance GMs
100kg x 5/5/8
Heavy abs
4 sets of 5
Light lats
Light triceps
Deadlift form and power well off !!!!!!