Ermm here goes

7.10.15

Session 1

Warmed up

Pause squat
60
110
165 5x5

Clean and jerk
60
100
125 2x2 cleans 3 jerks (left it at 2 cos upper back was really
Hurting again)

Bench press long pause
60
100
135 5x5

Seated lockouts pins
70
115 5x5

Pull ups
Bw 2x12

Done.

Session 2

warmed up

front squat
70
120
155 3x5

power snatch
40
60
80
87 3x3

box jumps
4x3

deadlift (just wanted to beat gym record of 203 haha)
110
160
straps
210
260
300
320x1 (really easy as well, 40kg beltless PB might even be more)

tricep pushdowns
3x12

Deadlift vid: https://instagram.com/paul_smith_94/

Belt less 320?

8.10.15

Went full on leg day today and it hurt!

Warmed up

Push press
60
90
110 2x5
120x5

Lever squat machine, on a frame where you face forwards
60
140
220x5
260x5
300x5
340x5 (felt pretty hard but could have gone heavier but ran out of room for plates)

Leg curls
3x10 into a dropset

Leg press narrow stance
180 2x20
180x30

Walking dumbbell lunges
22.5's 2x30m (I forgot how hard lunges are)

Leg extension
3x10
Dropset 6,6,6,6,6,6

Stretch

Done. Legs are shot!

9.10.15

warmed up

keg toss
few singles
run 12,12,12,12,15
run 12,12,12,12,15,really heavy one

3 box jumps into prowler sprint 10m
40kg prowler 3 sets

bent over rows
130 3x8

rear delt raises
12.5's 3x15

band pull aparts
3x12

ez bar curls
50 2x10
70x10
50x12

done. Day off tomorrow and competing Sunday.

Yorkshire Highland games 2015

Fun looking events so thought Id have a go!

Got to the venue, Doncaster Knights rugby ground which is a really nice stadium.

Warmed up and into
Event 1: max log
100: good
110: good
120: good
130: good
140: good
150: bit slower but still comfy
me and Ryan England left in now, he failed 160
160: good lift, hard but not too bad. 1st place

Event 2: Tractor pull
Everyone made this look tough, Went out and started ok but it kept digging in and having to start from scratch, absolutely fried my biceps, got it 11 metres. second place.

Event 3: Caber toss
new event and first two throws were pretty crap, Ben Brunning was leading with 29 feet going into the last round. I changed my technique and really got it right, 30 feet and first place.

Event 4: Stone throw
few different techs but overhead keg style was the best, didnt get a great throw but got just over 23 feet for I think 4th place

Event 5: Forward hold, 20kg hammer
Was leading by 7 points going into this so barring a huge mishap was gonna win, went out last and had 9 seconds to chase, got to 1:25 but then dropped. If I had played the rules abit like the other lads I might have got the win haha. 2nd place. Overall first by 5.5 points. Fun day out and first comp win that wasnt juniors!

12.10.15

Besides my trap getting injured again I wasnt sore so went to train. Gonna have a bodybuilding week

warmed up

Bench press
60
100x10
120x10
140x10
120x10

Close grip incline bench
60
90x10
120x8
dropset
100x6
80x6
60x8
40x8

flat dumbbell bench
45's 2x10
1x8

flat fly's 17.5's 3x10

overhead extensions
30
40x10
50 2x10
40x10

pushdowns
3x10
dropset

face pulls

done.

you're a very strong gentleman

Thankyou Mr Ravens

Well done on the comp win!

Cheers mate!

13.10.15

tried a muscle up cold and f**ked my upper back up even worse, feels like its torn

deadlift
60
160
200
240 but was too painful. Theyve just put a board up at gym, bodyweight for reps so I tried the deadlift as it was lighter. Only one person had gone it was a girl who got 50 reps at 60kg. People were saying no one would beat it so this f**king idiot tried it.
Managed 52 reps and it was horrible. as well as normal fatigue back was killing and after 40 reps something clicked and got a sharp burning feeling in shoulder blade. Had a lie down after and recovered but back is still killing me now. Gonna have a day off!

52 reps at 125? f**king idiot!

It was a big mistake!

I'd have more than a day off mate, don't make it worse!