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TomsterC | ... | 09-11-2013 @ 12:20 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Tuesday 24th September Box Squat - 60kg for 5 100kg for 5 100kg for 6 120kg for 4 Power clean - 60kg for 4 Clean and Press - 75kg for 3 75kg for 3 60kg for 4 60kg for 3 Weighted abs Wednesday 25th September Rack pulls (above knee) - 70kg for 4 120kg for 4 (rack too high so moved onto deadlifts) Deadlifts - 60kg for 4 110kg for 4 160kg for 4 200kg failed attempt 180kg for 1 170kg for 2 Bench - 60kg for 10 80kg for 5 100kg for 2 90kg for 4 85kg for 3 85kg for 3 Front squat - 60kg for 8 Squat - 100kg for 4 100kg for 5 Front squat - 80kg for 4 Tyre flip 90kg x15 (easy) weighted abs Friday 27th September Leg Press - 80kg for 10 120kg for 10 160kg for 10 200kg for 6 200kg for 8 200kg for 8 Incline Bench - 50kg for 10 60kg for 9 65kg for 7 65kg for 5 Dumbbell Shoulder Press - 26kg for 7 26kg for 7 26kg for 10 Tricep Pushdowns (cable)- 110 for 8 110 for 10 110 for 12 15kg plate hold 3x 30 secs Sunday 29th September Bench - 50kg for 10 70kg for 9 90kg for 3 90kg for 3 Deadlift - 90kg for 10 120kg for 6 140kg for 2 200kg failed attempt 180kg failed attempt 170kg for 2 90kg tyre flip approx. 18 flips in 75 secs | ||

TomsterC | ... | 09-11-2013 @ 12:33 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Monday 30th September (new training programme started) 3 week programme. 6x6 70%, 7x5 75%, 8x4 80%, 10x3 85%, second week add 2-10kg, third week add another 2-5kg. Bench - 50kg for 6 70kg for 6 70kg for 6 70kg for 6 70kg for 6 70kg for 6 70kg for 7 Deadlift - 130kg for 6 130kg for 6 130kg for 6 130kg for 6 130kg for 6 130kg for 6 Good Mornings - 40kg for 8 60kg for 7 60kg for 8 Abs Thursday 3rd October Bench - 50kg for 14 75kg for 5 75kg for 5 75kg for 5 75kg for 5 75kg for 5 75kg for 5 75kg for 5 Deadlift - 100kg for 10 120kg for 2 140kg for 5 140kg for 5 140kg for 5 140kg for 5 140kg for 5 140kg for 5 140kg for 5 Friday 4th October Hamstring curls - 84kg for 8 84kg for 8 84kf for 8 Hip Adductor - 80kg for 10 80kg for 10 80kg for 11 80kg for 20 T bar Row - 60kg for 10 70kg for 10 70kg for 10 Skull Crushers - 30kg for 10 30kg for 10 30kg for 10 30kg for 10 Abs | ||

TomsterC | ... | 09-11-2013 @ 12:47 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Monday 7th October Bench - 50kg for 10 80kg for 4 80kg for 4 80kg for 4 80kg for 4 80kg for 4 80kg for 4 80kg for 4 80kg for 4 Deadlift - 120kg for 4 150kg for 4 150kg for 4 150kg for 4 150kg for 4 150kg for 4 150kg for 4 150kg for 3 150kg for 3 Clean and Press - 75kg for 2 80kg for 1 80kg for 1 70kg for 4 70kg for 2 Abs Thursday 10th October Bench - 70kg for 6 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 Deadlift - 90kg for 6 120kg for 4 160kg for 3 160kg for 3 160kg for 3 160kg for 2 160kg for 2 140kg for 3 140kg for 3 140kg for 3 140kg for 3 140kg for 3 Clean and Press - 70kg for 3 70kg for 3 70kg for 3 70kg for 3 90kg failed attempt Abs | ||

TomsterC | ... | 09-11-2013 @ 12:58 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Monday 14th October Bench - 60kg for 7 75kg for 6 75kg for 6 75kg for 6 75kg for 6 75kg for 6 75kg for 6 Deadlift - 110kg for 6 140kg for 6 140kg for 6 140kg for 6 140kg for 6 140kg for 6 140kg for 6 Military Press - 50kg for 6 60kg for 4 70kg for 1 60kg for 2 60kg for 2 Good Mornings - 60kg for 8 80kg for 6 80kg for 6 Thursday 17th October Squat - 85kg for 6 85kg for 6 85kg for 6 85kg for 6 85kg for 6 85kg for 7 Bench - 80kg for 5 80kg for 5 80kg for 5 80kg for 5 80kg for 5 80kg for 5 80kg for 5 Seated Row - 70kg for 10 70kg for 10 70kg for 10 70kg for 10 Friday 18th October Bench - 50kg for 8 80kg for 5 *105kg for 1* (NEW PB) Rear Delt raises - 12kg for 12 12kg for 12 12kg for 12 Leg Press - 120kg for 10 140kg for 10 160kg for 10 160kg for 10 Incline Bench - 50kg for 8 55kg for 8 70kg for 4 hyper extensions - 10 14 14 Dumbbell Shoulder Press - 28kg for 8 28kg for 7 28kg for 6 Tricep Pushdowns - 140kg for 10 140kg for 9 140kg for 11 | ||

TomsterC | ... | 09-11-2013 @ 13:19 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Monday 21st October Bench - 60kg for 6 85kg for 4 85kg for 4 85kg for 4 85kg for 4 90kg for 4 *110kg for 1* (NEW PB) 85kg for 4 85kg for 4 Squat - 70kg for 4 90kg for 5 90kg for 5 90kg for 5 *130kg for 1* (NEW PB) 140kg failed attempt (needed assistance) 90kg for 5 90kg for 5 Clean and Press - 70kg for 4 70kg for 4 70kg for 3 Wednesday 23rd October Bench - 60kg for 8 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 90kg for 3 Squat - 105kg for 4 105kg for 4 105kg for 4 105kg for 4 105kg for 4 105kg for 4 105kg for 4 105kg for 4 Military Press - 65kg for 3 60kg for 4 60kg for 4 Abs Friday 25th October Bench - 77.5kg for 6 77.5kg for 6 77.5kg for 6 77.5kg for 6 77.5kg for 6 77.5kg for 6 Squat - 110kg for 3 110kg for 3 110kg for 3 110kg for 3 110kg for 3 110kg for 3 110kg for 3 110kg for 3 110kg for 3 110kg for 3 Shoulder Press Machine - 50kg for 10 55kg for 9 55kg for 9 Tricep Press Downs - 50kg for 10 55kg for 8 65kg for 10 Saturday 26th October Incline Dumbbell Bench - 34kg for 6 34kg for 6 34kg for 8 Close Grip Bench - 75kg for 8 75kg for 7 Wide Grip Bench - 75kg for 7 25kg Plate Front Raises - 3x8 Dumbbell Shoulder Press - 28kg for 6 28kg for 7 28kg for 6 Stiff Arm Pulldowns - 21kg for 12 28kg for 12 35kg for 10 35kg for 12 35kg for 12 | ||

TomsterC | ... | 09-11-2013 @ 13:34 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Monday 28th October Bench - 82.5kg for 5 82.5kg for 5 82.5kg for 5 82.5kg for 5 82.5kg for 5 82.5kg for 5 82.5kg for 5 Squat - 90kg for 6 90kg for 6 90kg for 6 90kg for 6 90kg for 6 90kg for 6 90kg for 6 Good Mornings - 70kg for 9 70kg for 8 Military Press - 50kg for 6 60kg for 4 50kg for 9 Lat Pulldowns - 42kg for 10 56kg for 8 70kg for 10 77kg for 8 Reverse Grip Pulldowns - 70kg for 8 56kg for 14 42kg for 10 35kg for 8 28kg for 10 Stiff Arm Pulldowns - 42kg for 4 35kg for 8 Saturday 2nd November Bench - 87.5kg for 4 87.5kg for 4 87.5kg for 4 87.5kg for 4 87.5kg for 4 87.5kg for 4 87.5kg for 4 87.5kg for 4 Front Squat - 90kg for 5 90kg for 5 90kg for 5 90kg for 5 90kg for 5 90kg for 5 90kg for 5 Zydrunas Press - 20kg for 8 40kg for 7 40kg for 9 40kg for 8 Seated Shoulder Press - 70kg for 5 70kg for 5 70kg for 7 Sunday 3rd October Incline Bench - 40kg for 10 40kg for 6 60kg for 8 80kg for 2 80kg for 2 80kg Log Cleans x 4 Zydrunas Press - 40kg for 8 50kg for 5 50kg for 5 Dumbbell Shoulder Press - 28kg for 6 28kg for 8 28kg for 7 Overhead Tricep Extensions - 45kg for 6 45kg for 8 45kg for 6 Stiff Arm Pulldowns - 42kg for 6 42kg for 7 35kg for 6 | ||

TomsterC | ... | 10-11-2013 @ 11:45 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Tuesday 5th November Bench - 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 92.5kg for 3 80kg Log Clean x2 Front Squat - 95kg for 4 95kg for 4 95kg for 4 95kg for 4 Squats - 100kg for 4 110kg for 4 110kg for 4 110kg for 4 80kg Log Clean - 3x3 Clean and Press - 70kg for 3 70kg for 4 *85kg for 1* (NEW PB) 90kg failed attempt Thursday 7th November Bench - 60kg for 8 90kg for 4 90kg for 4 115kg failed attempt Squat - 100kg for 3 *140kg for 1* (NEW PB) 120kg for 3 120kg for 3 120kg for 3 Front Squat - 100kg for 3 100kg for 3 100kg for 3 100kg for 3 100kg for 3 Military Press - 60kg for 6 60kg for 6 60kg for 6 Hyper Extensions - 3x10 Friday 8th November Close Grip Bench - 75kg for 5 75kg for 6 75kg for 6 80kg Log Clean x3 Deadlift - 120kg for 4 140kg for 5 175kg for 4 *195kg for 1* (NEW PB) Incline Bench - 70kg for 7 70kg for 5 70kg for 7 20kg Plate Front Raises - 8 10 9 Stiff Arm Pulldowns - 42kg for 5 42kg for 5 42kg for 7 Saturday 9th November (Started Olly Jackson Deadlift Routine) Deadlift - 120kg for 4 120kg for 4 160kg for 2 160kg for 2 160kg for 2 160kg for 2 160kg for 4 Squat - 100kg for 6 100kg for 6 100kg for 6 150kg failed attempt (Needed Assistance) Front Squat - 90kg for 4 90kg for 3 80kg Log Clean x1 60kg Log Press 3x2 Tyre Flip x6 Clean and Press - 70kg for 4 75kg for 3 75kg for 2 | ||

TomsterC | ... | 17-11-2013 @ 23:16 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Post Edited: 17.11.2013 @ 23:19 PM by TomsterC Monday 11th November Sumo Deadlift - 70kg for 4 70kg for 6 120kg for 6 140kg for 6 140kg for 6 Log Press - 40kg for 5 60kg for 3 70kg for 1 60kg for 3 60kg for 4 60kg for 4 Squat - 105kg for 5 105kg for 5 105kg for 5 105kg for 5 105kg for 5 105kg for 5 105kg for 5 Good Mornings - 80kg for 8 80kg for 7 80kg for 8 Calf raises Tuesday 12th November Rack Pulls - 70kg for 4 120kg for 7 170kg for 5 220kg for 3 220kg for 3 220kg for 3 Squat - 115kg for 4 115kg for 4 115kg for 4 115kg for 4 115kg for 4 115kg for 4 115kg for 4 115kg for 4 Incline Bench - 60kg for 9 70kg for 7 70kg for 8 T-bar Row - 70kg for 10 95kg for 8 95kg for 8 Wednesday 13th November Deadlift - 70kg for 9 120kg for 6 170kg for 1 170kg for 1 *200kg for 1* (NEW PB) Sumo Deadlift - 120kg for 4 120kg for 6 Log Press - 50kg for 5 57.5kg for 3 57.5kg for 5 Zydrunas Press - 40kg for 5 Leg Press - 120kg for 6 (Tweaked neck, rest of sets scrapped) Sunday 17th November Bench - 77.5kg for 4 75kg for 8 75kg for 8 Farmers Walk - 35kg for 15m x3 65kg for 15m x2 85kg for 15m in 11.42 secs 85kg for 15m in 10.31 secs Approx. 100kg Tyre Flip - 20m in 56.97 secs Seated Row - 50kg for 12 90kg for 10 110kg for 8 110kg for 7 64kg Dumbbell Carry 15m x 2 | ||

TomsterC | ... | 16-12-2013 @ 15:31 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Wednesday 20th November Bench - 40kg for 9 60kg for 8 80kg for 5 80kg for 5 90kg for 5 One arm Row - 25kg for 12 45kg for 10 55kg for 10 55kg for 10 Deadlift - 120kg for 8 140kg for 7 150kg for 6 150g for 7 Pulldowns - 42kg for 16 63kg for 11 77kg for 7 70kg for 8 Had my Second Competition on 24th November in Tamworth Unfortunately I sprained my wrist in the first event and came last overall (14 competitors). Highlights were doing 175kg deadlift for 10 reps, and doing a truck pull for the first time and placing 5th. Had a week off training after the event, my wrist is still not 100% so I am stcng to legs for now. Saturday 30th November Squat - 20kg for 10 60kg for 7 100kg for 6 120kg for 4 120kg for 4 *150kg for 1* (NEW PB) 120kg for 4 120kg for 3 Leg Press - 100kg for 10 140kg for 9 140kg for 9 140kg for 9 Leg Curls - 56kg for 15 70kg for 8 70kg for 8 Leg Extensions - 70kg for 10 77kg for 10 91kg for 10 119kg for 7 119kg for 6 | ||

TomsterC | ... | 16-12-2013 @ 15:52 | |

Member 4717, 19 posts SQ 170, BP 115, DL 237.5522.5 kgs @ 107kgs UnEq | Wednesday 4th December Deadlift - 70kg for 4 120kg for 4 175kg for 2 210kg failed attempt 175kg for 2 175kg for 2 Leg Press - 120kg for 10 160kg for 7 160kg for 7 160kg for 7 Leg Curls - 70kg for 7 70kg for 9 70kg for 10 Leg Extensions - 77kg for 10 91kg for 10 119kg for 7 119kg for 7 119kg for 7 Thursday 5th December Squat - 50kg for 4 100kg for 4 125kg for 4 125kg for 4 125kg for 4 125kg for 4 125kg for 4 125kg for 4 Rack pulls - 70kg for 4 120kg for 6 170kg for 4 220kg for 3 240kg for 1 Leg Curls - 77kg for 10 77kg for 10 77kg for 10 Leg Extensions - 77kg for 10 91kg for 10 119kg for 7 119kg for 8 Saturday 7th December Squat - 70kg for 5 100kg for 4 130kg for 4 130kg for 4 130kg for 4 130kg for 4 130kg for 4 130kg for 4 Sumo Deadlift - 110kg for 5 140kg for 4 160kg for 2 160kg for 1 Deadlift - 190kg for 1 *205kg for 1* (NEW PB) | ||