Dyers traning log of sorts.
| dyer87 |  | ... | 13-02-2013 @ 22:29 |
 Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | paddymc1986 said:big log buddy Thanks mate its coming along nicely  | ||
| Darrenmac1988 | | ... | 14-02-2013 @ 11:28 |
 Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | Awesome Log PB there mate! | ||
| dyer87 | | ... | 16-02-2013 @ 20:22 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Darrenmac1988 said:Awesome Log PB there mate! Thanx big man long way to go to catch ur deadlift tho  | ||
| dyer87 | | ... | 16-02-2013 @ 20:30 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 16/02/13 Deadlifts Axle was meant to be trainin squats but jumped in with 2open lads n did deadlifts. Deadlifts 120kg x 8 120kg x 8 170kg x 3 210kg x 1 240kg x 1 240kg x 1 250kg x 1 PB i had no idea there was 250 on the bar i thought i was just gonna be doing singles with 240 went for a piss n they rushed me into lifting i was thinkin whilst i was pulling tht it felt heavier than normal haha f**kers but an unexpected pb it hurt my lower back so i stopped deadlifting Axle ftoh 40kg x 8 40kg x 8 60kg x 8 80kg x 5 90kg x 5 110kg x 1 115kg x 1 im really struggling with my wrists atm they hurt on the final flip into position of the bar so it made pressing hell iv got niggles all over and wer going to make a comp specific routene to try help me get ready for southern englanfd | ||
| dyer87 | | ... | 25-02-2013 @ 19:13 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Had a week off last week to get over some niggles, feel more recoverd and fresh and i started my new routene today its focusin on my weak areas/fitness and explosive power all specific to my upcoming comp. 25/02/13 Legs reverse hacksquat (facing the machine) very deep reps focusin on tryna get my arse firing properly empty x 10 Added 40kgs x 10 reps 80kgs x 8 120kgs x 6 170kgs x 4 170kgs x 4 170kgs x 4 rest between sets was pretty tite aimed at improving my recovery Below nipple partial squats axle bar with 30sec hold at top 200kg x 1 240kg x 1 280kg x 1 280kg x 1 280kg x 1 280kg x 1 280kg x 1 last 2 sets i didnt make 30 seconds 120kg x 40+ pickups no hold jus focused on exploding up lunges 70kg x 10each leg this was just to try stretch out the legs leg exts all slowish down exploding up 190kg x 10 230kg x 10 250kg x 10 290kg x 10 250kg x 8 250kg x 8 250kg x failed at 10 was dead dbell still legged deads 35kgs x 5 x 3 sets Plank 2 min 1min 1min 1min 1min great session can barely move now but i enjoyed it! | ||
| dyer87 | | ... | 27-02-2013 @ 11:32 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 26/02/13 Shoulders behind the neck unsupported seated oh press Oly bar x 10 60kgs x 10 80kgs x 6 80kgs x 6 80kgs x 6 80kgs x 6 Axle Push Press 100kgs x 3 100kgs x 3 100kgs x 3 100kgs x 3 100kgs x 3 100kgs x 3 100kgs x 3 105kg log cleans 3 x 45 sec rounds i got 8,7,5 dips 15 15 2chains added (20kg) 10reps skull crushers i dont remember the weight but it was just one set to failure. i feel very beatup from these 2 sessions and think im goin to struggle with the rest of the week lol. | ||
| Darrenmac1988 | | ... | 27-02-2013 @ 12:56 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | dyer87 said: Thanx big man long way to go to catch ur deadlift tho Haha don't worry it will come in time. I just need to learn to use my legs when doing overhead! 5kg difference in my strict and push press lol | ||
| dyer87 | | ... | 27-02-2013 @ 19:10 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 27/02/13 fitness day Started with a thing called bear sets or something like that. i used an olybar the weight i used was 40kgs. For those that dont know he movement its a powerclean into front squat into oh press to behind the neck into a backsquat into a oh press then to the floor. thats 1rep. 40kgs x 10 40kgs x 10 40kgs x 10 40kgs x 10 40kgs x 10 rest was minimal and it hammerd me spesh as im achein like mad anyway. Then i did between the leg dbell swings to work on hip drive 35kg dbell x 2sets of 5reps each arm medicine ball (9kg) throw situps on a decline setup 4 sets of 8 rowing machine 1000m untimed into 5k bike untimed and a 1k uphill walk. | ||
| Daws87 | | ... | 27-02-2013 @ 19:12 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Good couple of sessions mate! | ||
| dyer87 | | ... | 28-02-2013 @ 20:33 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 28/02/13 Deadlifts Deadlifts 60kg x 10 120kg x 10 160kg x 10 200kg x 3 245kg x 1 205kg x 10 205kg x 5 205kg x 5 low rows 105kg x 8 x 4 sets pec deck lite weight used this as a form of pnf to stretch out my anterior shoulders and chest glute raises 5 reps x 15 sec holds at the top 10kgs added 1 rep 20 sec hold 30kgs added 1 rep 20 sec hold 40kgs added 1 rep 20 sec hold rest between was what it took for my mate to grab the weight. pretty pleased with the session considerin how tired i am. more food needed i think sufferd a pretty awful sugar crash yesterday so need to get ontop of my nutrition. | ||
| dyer87 | | ... | 28-02-2013 @ 20:33 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Daws87 said:Good couple of sessions mate! Thanks mate hittin all my weak areas which i cant say im a fan of lol. | ||
| Daws87 | | ... | 28-02-2013 @ 20:34 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Looking strong bud! | ||
| dyer87 | | ... | 01-03-2013 @ 19:41 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 01/03/13 Chest high incline dbell press 30kgs x 10 35kgs x 10 40kgs x 8 50kgs x 2 50kgs x 2 40kgs x 8 40kgs x 8 flat bench log press super setted with 5wide arm pullups 85kg x 10 125kg x 3 125kg x 3 125kg x 3 125kg x 5 side bends 45kg dbells x 12 reps eachside x 4 sets Face pulls with rope 4 sets of 12 with 40kgs Finished with reverse pec deck for my rear delt 4 sets of 12 | ||
| dyer87 | | ... | 01-03-2013 @ 19:42 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Daws87 said:Looking strong bud! Thanks mate! | ||
| dyer87 | | ... | 04-03-2013 @ 20:44 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 04/03/13 Squats was all about learnin to squat properly tonight my technique has improved drastically and im happy with how things are xoming along all squats wer as low as i could physically go had the safety bars setup so tht i touched them on every rep. 2 sets of 5 on 100kgs hacksquat to warmup Squats 120kg x 10 170kg x 5 190kg x 5 210kg x 1 210kg x 1 210kg x 1 140kg x 5 140kg x 5 140kg x 10 leg exts 230kg x 8 250kg x 8 Stack x 8 x 3 sets that was it for today as my mate f**kd his back amd im laggin from the weekend still | ||
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