From woefully weak to unremarkably mediocre?

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Nimble		...	01-05-2021 @ 10:47
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Shoulders chest and tris bb Concept 2 15s max effort, 45s maintenance effort for 4 mins. Peak wattage 1. 777 2. 719 3. 674 4. 615
Nimble		...	08-05-2021 @ 11:56
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Training a bit chaotic this week. Will write a new plan& start on Monday as neck feels almost 100%. # Monday - 30” box jump 3 x 3 - Power Snatch 40 x 3, 50 x 3, 60 x 2, 70 x 1, 1 - DOH Deadlift 70 x 5, 100 x 5, 140 x 5, 180 x 3, 200 x 1, 1 # Tuesday 80-90kg stone x ~15 reps (alternating with training partner) # Wednesday - 3 sets GHR/RDL superset - ATG paused HB squat 70 x 10 followed without rest by box half squat 70 x 5. 2 sets - Hip thrust 40kg x 50 reps rest-pause in 3:50 # Friday Axel 18” deadlift 10 singles total: 180kg x 1 emom 7 minute amrap: 20m bw walking lunge 10 x hanging knee raise 20m bw walking lunge 10 x 8kg kB squat 2 rounds + 20m, 8 hkr Box lying leg curls x 3 sets Good morning 40kg (hamstring emphasis) x 1 set, RPE @9. Just for the stretch Front box squat (belt, deep) 40kg x 25 reps in 3:00. Slow as legs already sore Seated calves 2 x 15kg DB x 37 reps (1 set to failure) # Saturday Farmers 20m 50 6s 70 7s 90 8s 100 10s 110 11s Sandbag 115kg 40m (pick and 2 turns) 21s 21s
Nimble		...	10-05-2021 @ 11:27
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Axel ftoh 80kg 10 min singles emom. Was planning press away for final set but power was gone. Incline bench 60kg x 30 in 4:30. Not sure if it’s the neck or detraining or doing axel first or what but found that... hard. Shouldn’t be. DB shoulders complex x 3 sets DB skull crushers x 3 sets Cable push downs x 3 sets
Nimble		...	12-05-2021 @ 10:59
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Lots of recently neglected stuff returning... Bench 50 x 5 75 x 5 90 x 6 80 x 7 70 x 11 Chin Up x 5, 4, 3 Row 80kg x 38 in 5:00 Biceps strict barbell curl 35kg x 32 in 5:00 barbell btb hold 160kg 21s 2 minute rest 12s Way harder than I expected (first time doing them) so dropped the weight: 120kg 30s 140kg 27s Finger & wrist curl x 3 sets Plate pinching
Nimble		...	14-05-2021 @ 12:07
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Log 83 single emom. Failed on single 7. Fatigue from a lot of pressing catching up with me. 30kg dumbbells incline AMRAP in 5 mins — 24 Barbell shoulder complex x 3 sets DB skull crushers, cable push down x 3 sets each
Nimble		...	15-05-2021 @ 05:35
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Dumbbell technique practice 35kg Paused strict press 50kg x 11 Paused cable face pull x 3 sets DB rows swapping hands whenever. 30kg db 50 per side (?) in about 4 mins. Chin up x 5, 4, 3, 2 Cable curls x 6 sets — Axel btb hold 70g x 37s, 80kg x 30s Axel wrist and finger curls x 3 sets Wrist roller x 3 sets Plate pinching
Nimble		...	17-05-2021 @ 13:55
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Front Squat 80kg 10 minute singles emom Sled pull 12m 75k in plates 12m drag 12m pull, 10x lying leg raise x 4 sets no rest in ~5mins GHR x 3 sets Stiff leg deadlift strict 80kg x 10 x 2 sets 12kg kb hack squat x 15,10,5 (90s breaks)
Nimble		...	19-05-2021 @ 11:10
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	DOH deadlift 180 ten emom singles 3 sets GHR + RDL Superset (90s rests) ATG paused “super butt wink” high bar squat 80 x 10 followed without rest by box half squat 80 x 5 reps x 2 sets (3 minute rest) — second set only managed 2 reps on box squat Hip thrust 60kg x 40 reps rest-pause in 3:00
Nimble		...	22-05-2021 @ 10:14
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Al fresco today 90kg atlas stone pick and squat away 5 x 5 ~30m bw walking lunge + 5 x 32kg kB goblet squat x 3 sets, final set drop set air squats till failure (+3 reps lol) Single leg 32kg RDL x 3 x 10 reps per side
Nimble		...	24-05-2021 @ 12:01
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Axel FTOH 80kg 10 emom singles. Last set double press and more there Incline Bench 60kg x 30 reps in 4:30... same as last time DB shoulder complex x 3 sets Band shoulder complex x 1 set DB skull crushers x 3 sets Cable push downs x 3 sets
Nimble		...	28-05-2021 @ 10:09
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Bench 50 x 5 75 x 5 90 x 7 (+1) 80 x 8 (+1) 70 x 12 (+1), 6 Chin Up x 5, 4, 3, 2, 1 Row 80kg x 40 in 5:00
Nimble		...	28-05-2021 @ 10:10
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Log 83 ten singles emom (failed 4th, rest all OK) 30kg dumbbells incline x 29 in 5:00 Barbell shoulder complex x 3 sets DB skull crushers, cable push down x 3 sets each Band push downs x 1 set
Nimble		...	29-05-2021 @ 07:31
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 29.05.2021 @ 07:53 AM by Nimble dumbbell practice didn't go well. Can't seem to keep my shoulder in its socket... worrying paused strict press (forgot to pause some reps) 50 x 12 (+1) farmers 61 91 106 116 13s — PB, want to get this under 10s chin up 5 4 3 2 2
Nimble		...	07-06-2021 @ 12:54
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Bench 80 x 7,7,7,7,6 Deadlift 140 x 8 150 x 8 155 x 8 Row 60 x 14,12,10,8,6 Skull crushers x 5 sets Cable push downs x 5 sets
Nimble		...	07-06-2021 @ 12:54
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 07.06.2021 @ 12:55 PM by Nimble -

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