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From woefully weak to unremarkably mediocre?

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NimbleIcon...01-05-2021 @ 10:47 
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woefully weak
Member 4748, 1506 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
NimbleIcon...08-05-2021 @ 11:56 
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woefully weak
Member 4748, 1506 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
NimbleIcon...10-05-2021 @ 11:27 
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woefully weak
Member 4748, 1506 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
NimbleIcon...12-05-2021 @ 10:59 
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woefully weak
Member 4748, 1506 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
NimbleIcon...14-05-2021 @ 12:07 
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woefully weak
Member 4748, 1506 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
NimbleIcon...15-05-2021 @ 05:35 
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woefully weak
Member 4748, 1506 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
NimbleIcon...17-05-2021 @ 13:55 
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woefully weak
Member 4748, 1506 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)
NimbleIcon...19-05-2021 @ 11:10 
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woefully weak
Member 4748, 1506 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
NimbleIcon...22-05-2021 @ 10:14 
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woefully weak
Member 4748, 1506 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
NimbleIcon...24-05-2021 @ 12:01 
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woefully weak
Member 4748, 1506 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
NimbleIcon...28-05-2021 @ 10:09 
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woefully weak
Member 4748, 1506 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
NimbleIcon...28-05-2021 @ 10:10 
Avatar
woefully weak
Member 4748, 1506 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
NimbleIcon...29-05-2021 @ 07:31 
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woefully weak
Member 4748, 1506 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
NimbleIcon...07-06-2021 @ 12:54 
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woefully weak
Member 4748, 1506 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
NimbleIcon...07-06-2021 @ 12:54 
Avatar
woefully weak
Member 4748, 1506 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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