Ermm here goes
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JackRevans said:good lid!!!! that was most joey!!!
Cheers Jack I think strict press is quite an alpha lift lol
Cheers Rob
19.3.14
Warmed up
Bench press
20xlota
40x10
60 2x10
80x5
100x3
Paused
100x3
120x3
145 4x5
120x13 touch n go
Close grip incline pins
60x 8
100x5
130 3x3
Dips
Bwx12
+15 3x15
Dumbbell bench
35's x10
47.5's x7
Fly's
15's 3x15
Done.
19.3.14
Warmed up
Bench press
20xlota
40x10
60 2x10
80x5
100x3
Paused
100x3
120x3
145 4x5
120x13 touch n go
Close grip incline pins
60x 8
100x5
130 3x3
Dips
Bwx12
+15 3x15
Dumbbell bench
35's x10
47.5's x7
Fly's
15's 3x15
Done.
Session 2
Warmed up
Snatch
40x5
50x5
60x3
70x3
80x3
90x2
100x fail
100x2
100x more fails
100x1
More fails
Improving slightly, all the fails are really close.
Clean and jerk
50x5
70x3
90x3
125x1
135 4x2 (pretty good)
Pause squat
110x5
150x3
180x2
200x3
Done.
Warmed up
Snatch
40x5
50x5
60x3
70x3
80x3
90x2
100x fail
100x2
100x more fails
100x1
More fails
Improving slightly, all the fails are really close.
Clean and jerk
50x5
70x3
90x3
125x1
135 4x2 (pretty good)
Pause squat
110x5
150x3
180x2
200x3
Done.
22.3.14
Warmed up
Squats
20xlots
60x6
100x5
140x3
170x3
200x2
220x1
235x3
235x3 (rep PB, feeling really strong on these)
Paused squats
200 2x5 (rep PB)
Sumo/sldl
60x5/5
100x3/3
140x3/3
Straps (really fat bar)
180x2/2
220x1/1
Sumo
255x2 (5kg PB)
Sldl
245x2 (5kg PB)
Pull ups
X5
Muscle ups
X3 (wasn't sure if I could still do them but they felt really easy)
Prowler push
20kg +prowler 15m up on high handles, 15m back on low handles
4 of us so just took it in turns until we all did 5 sets
WOD: prowler pull 15m 20kg, farmers walk 32 kg bells, overhead walking lunge 15m 25kg plate, prowler push. 15m 20 kg
3 of us doing these so went in turns again for 3 sets, quite a fun one.
Done, my recovery is feeling a lot better, heart rate is dropping fairly soon after finishing instead of staying sky high for ages.
Warmed up
Squats
20xlots
60x6
100x5
140x3
170x3
200x2
220x1
235x3
235x3 (rep PB, feeling really strong on these)
Paused squats
200 2x5 (rep PB)
Sumo/sldl
60x5/5
100x3/3
140x3/3
Straps (really fat bar)
180x2/2
220x1/1
Sumo
255x2 (5kg PB)
Sldl
245x2 (5kg PB)
Pull ups
X5
Muscle ups
X3 (wasn't sure if I could still do them but they felt really easy)
Prowler push
20kg +prowler 15m up on high handles, 15m back on low handles
4 of us so just took it in turns until we all did 5 sets
WOD: prowler pull 15m 20kg, farmers walk 32 kg bells, overhead walking lunge 15m 25kg plate, prowler push. 15m 20 kg
3 of us doing these so went in turns again for 3 sets, quite a fun one.
Done, my recovery is feeling a lot better, heart rate is dropping fairly soon after finishing instead of staying sky high for ages.
23.3.14
Events @ The Asylum
Woke up late so breakfast of Jaffa cakes and lucozade wasn't great
Warmed
Log strict
65 3x5
85x5
105x3
125x2
135x3 (still asleep)
Farmers
105x36 drop turn at 18, 18 seconds, wank
125x18 9.9s (still wank)
125x18 7.9 (much better, finally woke up)
125x18 7.7 (PB)
Duck walk
125x36 turn at 18
125x36
Medley 105 farmers 18m, run back, 100 keg 36m
30.5 seconds (wanted sub 30!)
Done.
Events @ The Asylum
Woke up late so breakfast of Jaffa cakes and lucozade wasn't great
Warmed
Log strict
65 3x5
85x5
105x3
125x2
135x3 (still asleep)
Farmers
105x36 drop turn at 18, 18 seconds, wank
125x18 9.9s (still wank)
125x18 7.9 (much better, finally woke up)
125x18 7.7 (PB)
Duck walk
125x36 turn at 18
125x36
Medley 105 farmers 18m, run back, 100 keg 36m
30.5 seconds (wanted sub 30!)
Done.
Didn't train yesterday as I went to rugby training with the uni team, it was absolutely s**t so I won't be going again lol did manage to hurt my knee abit playing touch rugby ffs so it was abit stiff today
25.3.14
Warmed up
Deadlift
70x5
110x3
150x2
190x1
Straps
190x1
Belt
220x1
250x tried setting up twice but my stomach wasn't playing and I just couldn't take a big breath in so I f**ked the belt off
250x7 (plan was 270x5 belted so I'm fairly happy with this beltless, one more in the tank.)
16 inch pulls
290x1
310x3 (f**king tough on the core, plan was 330x3 belted so this was ok)
Strict press
20xlots
40x10
60x5
80x5
100x3
115x2
130x1
130x1 (think 140 last week might have taken it out of me abit)
Tried push press but knee was hurting on the dip so left it
Behind the neck strict
60x5
80x3
95 2x5
95x4 fail 5 (100 on these soon)
Lateral raises
12.5's x15
22.5's 4x15
Rear delt raises
22.5's x20,15,15
Done, didn't row as I wanted to rest my knee.
25.3.14
Warmed up
Deadlift
70x5
110x3
150x2
190x1
Straps
190x1
Belt
220x1
250x tried setting up twice but my stomach wasn't playing and I just couldn't take a big breath in so I f**ked the belt off
250x7 (plan was 270x5 belted so I'm fairly happy with this beltless, one more in the tank.)
16 inch pulls
290x1
310x3 (f**king tough on the core, plan was 330x3 belted so this was ok)
Strict press
20xlots
40x10
60x5
80x5
100x3
115x2
130x1
130x1 (think 140 last week might have taken it out of me abit)
Tried push press but knee was hurting on the dip so left it
Behind the neck strict
60x5
80x3
95 2x5
95x4 fail 5 (100 on these soon)
Lateral raises
12.5's x15
22.5's 4x15
Rear delt raises
22.5's x20,15,15
Done, didn't row as I wanted to rest my knee.
26.3.14
Warmed up
Bench press
20xlots
40x10
60 2x10
80x5
100x3
Paused
100x3
120x3 (these were quick so 5x5 went out of the window)
145x1
160x1
170x1 (10kg Paused PB)
175x1 (15kg paused PB, missed my line abit aswell, 180 paused soon then 200 touch n go)
120x17 fail 18 an inch from lockout (rep PB touch n go)
Close grip incline paused
60x8
100x5
130 3x5
Dips
Bw x10
+15 3x10 (better rom this week)
Dumbbell bench
30's x10
37.5's x8
47.5's x10
Done.
Warmed up
Bench press
20xlots
40x10
60 2x10
80x5
100x3
Paused
100x3
120x3 (these were quick so 5x5 went out of the window)
145x1
160x1
170x1 (10kg Paused PB)
175x1 (15kg paused PB, missed my line abit aswell, 180 paused soon then 200 touch n go)
120x17 fail 18 an inch from lockout (rep PB touch n go)
Close grip incline paused
60x8
100x5
130 3x5
Dips
Bw x10
+15 3x10 (better rom this week)
Dumbbell bench
30's x10
37.5's x8
47.5's x10
Done.
Post Edited: 26.03.2014 @ 20:51 PM by unit94
Session 2snatch upto 60x3 but I had a bad headache and it was really hurting every time i took a big breath in so match abandoned.
did a couple of muscle ups, pretty s**t ones though.
http://www.youtube.com/watch?v=nUsgeyUJ__Q&list=UUU72Psg3g...
27.3.14
Warmed up
Snatch
40x5
50x5
60x3
70x3
80x2
90x2
95x1
100x2
100x1 fail 2
100x2
100x2
Pretty happy with these
Clean and jerk
60x5
80x3
100x2
120x2
140x2
140x2
140x 2 cleans fail 2nd jerk
Front squat
100x5
140x3
170x2
190x1 fail 2
190x2 (rep PB)
Lacking leg strength today
Pull ups
Bw x8
+10 3x9
Bent over rows
160x10
Straps
160 2x10
Dumbbell curls
32's 3x15
Done.
Warmed up
Snatch
40x5
50x5
60x3
70x3
80x2
90x2
95x1
100x2
100x1 fail 2
100x2
100x2
Pretty happy with these
Clean and jerk
60x5
80x3
100x2
120x2
140x2
140x2
140x 2 cleans fail 2nd jerk
Front squat
100x5
140x3
170x2
190x1 fail 2
190x2 (rep PB)
Lacking leg strength today
Pull ups
Bw x8
+10 3x9
Bent over rows
160x10
Straps
160 2x10
Dumbbell curls
32's 3x15
Done.
29.3.14
Warmed up
Squat
20xlots
60x6
100x5
140x3
170x3
200x2
220x1
240x2
240x2 (wanted a triple on the last set but tech was s**t on second rep so left it rep PB with old one rep max)
British under 20 record is 265 so hopefully I can get above that soon and then do a pl comp later in the year.
Pause squats
205 2x3 (rep PB)
Sldl/sumo
60x5/5
100x3/3
150x3/3
Straps
200x2/2
Sumo
230x3 (not a PB but managed to keep my back arched throughout which is an improvement)
Sldl
230x3
Snatch pull
230x1 (f**k that was hard. My mate asked if I could do it and I thought it would be easier, all I need to do now is get under it
pretty big PB though)
Squats
110x6
With squat commands
150x20 in 1:12 (hard work, lost my balance at one point and had to walk around abit so lost some time there. 25 will be a good score at juniors, 30 is possible but I won't be able to slow down at all)
Done.
Warmed up
Squat
20xlots
60x6
100x5
140x3
170x3
200x2
220x1
240x2
240x2 (wanted a triple on the last set but tech was s**t on second rep so left it rep PB with old one rep max)
British under 20 record is 265 so hopefully I can get above that soon and then do a pl comp later in the year.
Pause squats
205 2x3 (rep PB)
Sldl/sumo
60x5/5
100x3/3
150x3/3
Straps
200x2/2
Sumo
230x3 (not a PB but managed to keep my back arched throughout which is an improvement)
Sldl
230x3
Snatch pull
230x1 (f**k that was hard. My mate asked if I could do it and I thought it would be easier, all I need to do now is get under it
pretty big PB though)Squats
110x6
With squat commands
150x20 in 1:12 (hard work, lost my balance at one point and had to walk around abit so lost some time there. 25 will be a good score at juniors, 30 is possible but I won't be able to slow down at all)
Done.
30.3.14
Went all adventurous and went for a hike, clean and pressed some rocks carried a rock up a big hill which nearly killed my mate, did some climbing and some box jumps, good laugh.
Went all adventurous and went for a hike, clean and pressed some rocks carried a rock up a big hill which nearly killed my mate, did some climbing and some box jumps, good laugh.
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