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Depth check please

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KevC86Icon...30-08-2018 @ 21:39 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
30/8

Unilateral isometric leg press/adductor flexion/calf stretch - 3 trisets.

Squats

100,
180,
180 x 3 e3m x 10,
200 x 2, 1.

Wide stance squats/TRX squats - 2 supersets.


Stumbled on the final set of squats and just lost my bottle. No faith in the leg even though i pretty much 'know' its fine.
KevC86Icon...31-08-2018 @ 20:05 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
31/8

Push press

60,
80,
100,
 Belt + wraps,
120 x 1 emom x 27,
 Sleeves,
120 x 4.


This was hard work. Leg drive a bit lacking after yesterdays squats, and lungs struggled with the 40s rests.
KevC86Icon...02-09-2018 @ 14:47 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
2/9

Deadlifts

100,
180,
240,
 Belt,
280 x 2 eomom x 7,
280 x 3, 3.


Wanted a lot more volume here but i was ruined by yesterdays physio session.
KevC86Icon...04-09-2018 @ 21:05 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/9

Shoulder dislocations/chins - 2 supersets.

Half powell raises/banded rows - 2 supersets.

Strict press

50,
70,
90,
 Belt + wraps,
100 x 1 emom x 50.

Plate pinch

25 x 10s, 10s, 10s.


Really pleased with this. It works out as 50 reps at just over 70%. Not quite a volume PB, but nearly half a ton up on last weeks workload. And besides, my upper back is pumped so you know it was a good session.
KevC86Icon...06-09-2018 @ 22:11 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 21.10.2018 @ 14:44 PM by KevC86
6/9

Unilateral isometric leg press/hip thurusts - 2 supersets.

Adductor flexion/calf stretch - 2 supersets.

Squats

100,
140,
 Belt,
180 x 2 eomom x 15,
 Beltless,
180 x 2 eomom x 10.

TRX squats - 2 sets.

Hardest I've pushed the leg since the tear. This hurt, but in the good way. Probably moving to front squats next week as i had some issues with falling forward during this. Front squats will hopefully get me back to staying upright throughout.
KevC86Icon...07-09-2018 @ 12:14 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/9

Shoulder dislocations/rotator cuff exercises 2 supersets.

Close grip incline press

60,
80 x 2 emom x 40,
80 x 4 emom x 9,
80 x 9.

125 reps total.
30 sets in i realised this was going to be too easy so i started playing around with tempo and various pauses. By 40 sets i knew i needed to kick it up a bit. The final set was hard so i think everything fell in to place nicely. I might stick to benching with this format for a while, see if it helps me close on a decent bench.
JackRevansIcon...07-09-2018 @ 12:36 
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'There was also a sausage in my mouth.'
Member 2477, 16459 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
excellent journal title
KevC86Icon...09-09-2018 @ 14:32 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 10.09.2018 @ 06:12 AM by KevC86
JackRevans said:excellent journal title


Thanks jack. Though full disclosure it occured because i tried to do a post on squat depth and posted here instead of the training vids forum by mistake.


9/9 - Bingley barbell

Yoke, drop and turn @ 12m

140,
240 x 24m,
280 x 24m,
330 x 24m, 12m

Farmers, drop and turn @ 12m

115 x 24m,
135 x 12m.

Yoke press

40,
80,
90,
100,
 Belt,
120,
 Wraps,
100 x 5 - strict.

Harness car pull

Fiat x 60m.


The car pull hurt, calves in particular were in agony by the end of it.
KevC86Icon...11-09-2018 @ 19:35 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
11/9

Shoulder dislocations/chins - 2 supersets.

Half powell raises/TRX rows - 2 supersets.

Strict press

60,
80,
84 x 2 emom x 49,
84 x 5.

Plate pinch

15 x 20s, 20s, 20s.


Side delts really sore during todays warm up on the car buffer, i assume down to the play on yoke press at the weekend.
Energy levels are great currently. Hopefully this is a result of my new job and reduced hours. If so it should remain the same for a while and allow for a very productive off season Happy.
KevC86Icon...14-09-2018 @ 21:24 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/9

Unilateral isometric leg press/hip thurusts - 2 supersets.

Adductor flexion/calf stretch - 2 supersets.

Front squats

100,
140 x 4 eomom x 3,
180 x 2,
200 x 1,
 Belt,
220 x 1.


Right foot has been really sore for a few days, so a lot of rolling it on the hockey ball last night and throughout today.
Form was a little off tonight and honestly i just couldn't be arsed to do a load of volume work, the above was the result. Fairly happy with the 220, it wasn't easy, but was comfortable enough and getting to almost 90% of my max on the first front squat session in months is a decent enough outcome.
KevC86Icon...15-09-2018 @ 17:04 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/9

Shoulder dislocations/rotator cuff exercises - 2 supersets.

Close grip incline press

60,
80,
 Wraps,
105 x 1 emom x 40,
115 x 1 emom x 9,
115 x 3.


The extra 10kg on the final reps made a huge difference. They were so much harder than i expected.
KevC86Icon...18-09-2018 @ 20:29 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
18/9

Shoulder dislocations/chins - 2 supersets.

Half powell raises - 2 sets.

Strict press

60,
80,
100,
 Belt + wraps,
112.5 x 1 eomom x 10,
 Sleeves,
112.5 x 1 emom x 5.

Plate pinch

15 x 20s, 20s, 30s.

Klokov press - 3 sets.

Banded curls - 3 sets.


The vaunted extra energy i was so happy about last week has left in a big way.
My son came down with chickenpox at the weekend and so he's just not sleeping well at all. Thats why i opted to skip deadlifts on sunday, and why i expect to have to reduce volume on this weeks sessions.
Pressing itself felt decent, theoretically this was 80%, but in truth thats probably a way off as even with all the kit on i doubt I'm close to 140 strict press kind of form.
Grip is starting to feel strong again. No idea why but its definitely been off the mark since Englands. Hopefully it will be back to its best soon.
The Klokov press was just a bit of a change really and an easy way to add some very light accessory work.
KevC86Icon...20-09-2018 @ 19:36 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
20/9

Shoulder dislocations/rotator cuff exercises - 2 supersets.

Close grip incline press

60,
100,
 Wraps,
130 x 1 eomom x 25.


Bairn is doing better so im not nearly so tired. Energy levels still a little low though so i opted to do the easier session tonight and save squats for tomorrow when hopefully I'll have a little more in the tank.
No fancy pauses or anything here, this was hard.
KevC86Icon...21-09-2018 @ 17:56 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
21/9

Unilateral isometric leg press/hip thurusts - 2 supersets.

Adductor flexion/foot rolling - 2 supersets.

Lunges/calf stretch - 2 supersets.

Front squats

100,
140,
180,
 Belt,
180 x 1 eomom x 14,
 Belt off,
180 x 1 eomom x 6.

Calf raises/TRX squats - 2 supersets.


Really tight right glute when i started the fronties. Kept hoping it would ease once i got started but it never really happened. Started rolling it with the hockey ball around rep 12, but mostly that just hurt. Decided to try ditching the belt after rep 14. That seemed to help, but only a little. I decided to call time after rep 20 because i was getting dangerously lopsided and my hamstrings were starting to feel it.
KevC86Icon...23-09-2018 @ 13:44 
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Naps, family time and good food.
Member 5141, 2891 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
23/9

Log press

60,
90,
110,
 Belt + wraps,
120,
125,
 Sleeves,
130.

Deadlifts

120,
170,
220,
270,
300 x 1, 1, 1,
 Belt,
320 x 1.


Mostly just doing some coaching today. Threw my sets in between but with very little focus on weight or reps.
Had to use a thumbless grip on log due to a pain in my right hand. No idea on the cause.
Hoped for a 330 beltless, but legs were too sore from friday Unhappy

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