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KevC86Icon...22-01-2019 @ 18:41 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/1

Hanging knee raises/calf stretch/adductor flexion - 2 trisets.

Cambered bar, deadlift stance box squats

105,
Soft belt,
185 x 6, 6,
225 x 6, 6,
Belt,
265 x 6.
.

Deadlift

180,
260,
Belt,
300 x 3,
320 x 1.


Really enjoyed this one.
Plan was to follow up the box squats with regular squats and rows but work was rough so I needed to lift something heavy(ish), not hit regular deads in a while so they won.
Box squats will be the main exercise this phase. Quite liked the progress I made with them last year, until the leg tore. I'm thinking as long as I keep regular squats in as well it should all work out, that's the theory anyway.
Deads felt really good, new belt feels bulletproof, and 300 was moving much better than I expected (hence the 320, for the gram).
KevC86Icon...24-01-2019 @ 18:57 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
24/1

Toes to bar/jumping knees to chest - 2 supersets.

Front squats

100,
Soft belt,
140 x 6, 6,
160 x 6, 6,
Belt,
180 x 6.

Paused squats

180,
Belt,
220 x 1, 1, 1,
Beltless,
140 x 2, 2, 2.

Stones

130 x 1, 1, 1,
185 x 2 - PB, 2.


First time squatting on the regular bar in a while, felt awkward as f**k. Sure I'll get used to it, just have to go nice and light for a while until the movement is smooth again.
130 stone felt stupid light so i brought in the big rock. Nice easy PB, though both sets included 1 slow rep, need to get that tidied up before comp season.
KevC86Icon...25-01-2019 @ 19:03 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
25/1

Push press/chins

60,
80.

Push press

100,
120,
Wraps + belt,
140,
100 x 12 - PB.

Doh axle holds/bw hangs

105 x 20/20s - 2 supersets.

Strict press

60 x 5, 5, 10.


Tired today after a couple of heavy sessions and not much sleep so kept it light.
KevC86Icon...28-01-2019 @ 18:37 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
28/1

1 clean strict log

85,
95 x 6, 6, 6.

1 clean log press

95 x 6, 6, 10.

Kettlebell side laterals/wide grip chins/axle btn press - 3 trisets.


Nothing exciting, just hitting some reps on log and width.

Training with big Unit on wed morning so no session tomorrow night.
KevC86Icon...30-01-2019 @ 16:51 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
30/1

Deadlifts

60,
100,
140,
180,
220,
260 x 3,
Belt,
300 x 2, 2, 2.

Farmers pick ups

157.5,
Belt,
197.5,
200 - f**king heavy.

Triceps pushdowns - 4 sets + drops.

Preacher curls - 4 sets + drops.


Went to TSG for a session with Mr Smith today. Didn't take us long to get distracted, but at least it was fun.

Deads didn't feel heavy, but didn't have the speed id expect on 300. I think hitting them more often will see them come back up.
mark_f1Icon...30-01-2019 @ 22:39 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Those 200 farmers pick ups ruined me on Monday, I bet your pick ups were from a more realistic height than mine too.
KevC86Icon...31-01-2019 @ 06:04 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
mark_f1 said:Those 200 farmers pick ups ruined me on Monday, I bet your pick ups were from a more realistic height than mine too.


Height can be seen on Pauls insta, id say semi reasonable.

My issue is just that im being a lot more hesitant with pushing things this year while im off gear. Without the enhanced recovery if i really push in 1 session the next 2 or 3 will suffer as a result.
I may have been capable of holding them for a little while, but id have spent the next few days totally ruined and it just isn't worth it.
KevC86Icon...31-01-2019 @ 18:17 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
31/1

Toes to bar/jumping knees to chest - 2 supersets.

Front squats/push press

60,
80.

Paused front squats

140,
180 x 1, 1,
Belt,
200 x 1 - 8s pause,
Beltless,
200 x 1 - 3s pause,
No pause
100 x 20 - died.

Push press

60,
Wraps,
100 x 8, 8,
Belt,
140 x 1.

Doh axle holds/bw hangs/plate pinch

105 x 20s/20s/15 x 20s,
105 x 36s/25s/30s.


Couldn't be f**ked with a proper session so just had a play.
Wanted a longer pause on the 200, but belt or no belt i just couldn't get the air in. The 20 repper was just an act in stupidity.
2nd grip triset was done without the stop watch, hence the obscure times, rocked a nice forearm pump afterwards.
KevC86Icon...01-02-2019 @ 19:48 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
1/2

Paused squats

100,
140,
180 x 2, 2, 2,
Belt,
220 x 1,
260 x 1 - PB.

Deadlift stance box squats

180 x 10, 10, 10.

Calf presses

180 x 10, 10, 10,
100 x 40.


Felt a little run down today but really pleased with how the session went.
The 260 is a 10kg pb and was shockingly comfortable, may need to man up and start heavy squats again soon.
KevC86Icon...03-02-2019 @ 13:53 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
3/2 - BTB

Log press

56,
76,
96,
116 x 2, 2,
Wraps + belt,
126 x singles + doubles + a fail.

Farmers pick up

155,
195.

Tyre flip

Various tyres up to 380.

Stones

Up to 135.


Fairly poor session, feeling worn down from training 3 days in a row, then felt something move in my forearm whilst training tyre, maybe a tear but hopefully just a pull.
Time for a very relaxed week, then maybe start comp prep a couple of weeks early, see what the arm feels like tomorrow and I'll decide.
KevC86Icon...06-02-2019 @ 01:45 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
5/2

Hanging knee raises/calf stretch/TRX Squats - 2 trisets.

Strict press

60,
80,
100 x 2, 2.

Front squats

100,
140,
180 x 2.

Squats

100,
140,
180,
220 x 2.


No bruising on the forearm so i don't think its torn, just a bad strain.
First deload session tonight, just keeping things moving with some light doubles. Will do a similar session on Thursday. Also hitting some stretches and got physio booked for Sunday.

Looking to start kicking things up a notch from next week, 8 weeks of volume to build some strength before i start my 6 week peak for Northerns.
mark_f1Icon...06-02-2019 @ 11:56 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Hope the forearm heals up quick Ron.
KevC86Icon...07-02-2019 @ 16:54 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
mark_f1 said:Hope the forearm heals up quick Ron.


It will be fine Mark, my own fault for being a dickhead and hitting 200kg farmers twice in 5 days as well as my usual grip work. Thanks for the concern though.


7/2

Toes to bar/jumping knees to chest/adductor flexion - 2 trisets.

Squats

100,
140,
180 x 1 - 3s pause.

Axle clean + press

65,
95,
115 x 1.

Axle deadlifts

135 - doh,
175,
215,
255 x 1, 1.


Things still feeling a bit tight, but nothing to worry about. Arm felt fine both on hangs and axle so as long as i resist being an idiot for a few weeks it shouldn't affect prep.

That marks the end of my off season.

Back to hitting real volume work from Monday, already upped the carbs to fuel the gainz train.
KevC86Icon...11-02-2019 @ 19:12 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
10/2

Physio absolutely ruined me. Possibly the most painful session I've ever endured.

11/2

1 power clean + strict log

85,
105 x 2 emom x 25 - extra 60s rest every 5 sets,
Belt + wraps + sleeves,
105 x 5.

inverted kettlebell press/plate external rotations/banded shoulder dislocations - 2 trisets.


First set on 105 felt easy so ditched eomom plans and pushed on to see if i could go sub 30 mins. I could. That means a new volume PB and done 20 mins quicker than my previous PB.
KevC86Icon...12-02-2019 @ 19:21 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/2

Hanging knee raises/calf stretch/adductor flexion/plank - 2 giant sets.

Squats

100,
180,
220.

Deadlift stance box squats

Belt,
260 x 3 e3m x 5,
260 x 5 e3m x 5.

Paused squats

Belt,
220 x 1, 1, 1.

TRX squats - 30, 25, 30.


Not a bad session. I'd have liked to hit a few more reps on the paused squats but left leg was feeling a bit tender so wasn't willing to push it.

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