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Goodwin Gets Serious

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goodwinmIcon...01-01-2013 @ 15:03 
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a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
01/01/13

Body weight squats

BW x 10
BW x 10
BW X 10

Log grip clean into front squats (1 clean each set)

24kg x 10
44kg x 4
44kg x 4
64kg x 4
64kg x 4
84kg x 3
84kg x 3 ( loads of forward lean on third rep! Nearly/should have dumped it!)
64kg x 4
64kg x 4

BW x 10
BW x 10

Lower back really hurting after that! First session of the 2013!
goodwinmIcon...05-01-2013 @ 12:05 
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a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
Post Edited: 05.01.2013 @ 12:06 PM by goodwinm
5/1/13

10kg/20kg plate warm up shoulder press and tricep extensions!!

Log grip clean and stict shoulder press

44kg  x 5
64kg x 4
64kg x 2

Log grip  clean push press (1 lap clean each set)

64kg x 5
84kg x 2
84kg x 1

Just log style clean

84kg x 1
104kg x F (f**king heavy!
104kg x F (f**king heavy!)
104kg x F. Just can't roll it up my chest!!
84kg x 1
84kg x 1
84kg x 1

Log push press (1 clean each set)

64kg x 6
64kg x 4
64kg x 4

Strict narrow log press

44kg x 5
44kg x 5
44kg x 5
44kg x 6  (heart rate maxed out!!)

Done
goodwinmIcon...12-01-2013 @ 10:36 
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a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
Session 12/01/12

Been doing a pushup routine recently . Hundred pushups. Really good

BW: 102kg

Pushups (90 sec rest between sets!)

1x14
1x16
1x12
1x12
1x18 (had to squeeze out last 5!) 

Total= 72

Triceps and chest taken a beating!


Narrow Log style clean & press (1 clean each set)

20kg x 10
44kg x 5
44kg x 5

Wide grip tricep bomber clean and strict press 

44kg x 5
44kg x 5
64kg x 4
64kg x 2
44kg x 5
44kg x 5

Tried a few snatches with the 44kg as well.  Mimics the snatch exercise except the weight is the middle of the bar not at the ends. Ah well. 
Liked the wide grip pressing. Basically hands were at snatch width.
goodwinmIcon...30-01-2013 @ 19:57 
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a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
Post Edited: 30.01.2013 @ 22:48 PM by goodwinm
30/01/13

Narrow grip log clean and press

44kg x 5
44kg x 5

Wide grip clean and press (1 clean each set)

44kg x 5
64kg x 5
64 kg x 5
64kg x 5

Wide grip clean and push press (1 clean each set)

64kg x 5

One handed side deadlift (no chalk)

64kg x 5 (Left)
64kg x 5 (Right)
84kg x 1 (left)
84kg x 2 (right)
104kg x F (left) grips gone
104kg x F (right) grip and back gone lol

Two handed (double overhand) hold for time (no chalk)

104kg x 35 secs
104kg x 15secs
104kg x 15 secs
104kg x 15 secs

Fin
goodwinmIcon...03-02-2013 @ 18:57 
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a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
Press ups

BW - 100kg

Warm up - 5, 5

Press ups in one minute ( can only rest at top position) - 25 (crap)

Press up sets

10,
10,
goodwinmIcon...03-02-2013 @ 18:58 
Avatar
a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
Post Edited: 03.02.2013 @ 18:59 PM by goodwinm
03/02/13

Session

Narrow grip log clean and press

30kg x 5
30kg x 5
50kg x 5
50kg x 5

Wide grip clean and press (1 clean each set)

50kg x 5
70kg x 5 (hardly any space left to grip at the ends of the bar!)
70kg x 4

Wide grip clean and push press (1 clean each set)

70kg x 5

(Awkward as f**k with this ticep bar. Need to get back in the gym soon!!

Narrow grip log clean and strict press

70kg x 1
70kg x 1

Narrow grip log clean and push press

70kg x 5
70kg x 5
50kg x 5
50kg x 5

Narrow grip log clean and strict press

50kg x 5


Fin
goodwinmIcon...05-02-2013 @ 05:41 
Avatar
a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
05/02/13

BW = 102kg
Press ups

Warm up of 5, 5

Press ups in one minute (can only pause at top position) - 26

Press up sets

10
10
5
5
5

Fin
goodwinmIcon...07-02-2013 @ 19:29 
Avatar
a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
07/02/13

Session

Narrow grip log clean and press

30kg x 5
30kg x 5
50kg x 5
50kg x 5

Wide grip clean and press (1 clean each set)

50kg x 5
70kg x 5
70kg x 4 (f**k!)

Narrow grip log clean and strict press

70kg x 2 (PB!) backward lean on second rep though!
70kg x 1

Narrow grip log clean and push press

70kg x 6
70kg x 2 (actually 4 but not locked out last two fully!)
50kg x 5
50kg x 5

Narrow grip log clean and strict press

50kg x 5
50kg x 4

Behind neck extensions (tri bomber)

30kg x 5
30kg x 5
30kg x 5


Loving these sessions.
goodwinmIcon...09-02-2013 @ 11:28 
Avatar
a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
09/02/13

Narrow grip log clean and press

30kg x 5
30kg x 5
50kg x 5
50kg x 5


Wide grip clean and press (1 clean each set)

50kg x 5
70kg x 5
70kg x 5

Narrow grip log clean and strict press

70kg x 1
70kg x 1


Narrow grip log clean and push press

70kg x 5
70kg x 3
50kg x 6
50kg x 6


Narrow grip log clean and strict press

*bad stitch coming on!!*

50kg x 5
50kg x 4 (out of steam for 5th rep!)


Behind neck extensions (tri bomber)

30kg x 5
30kg x 5
30kg x 6


Narrow grip log clean and strict press

30kg x 5
30kg x 5


Wide grip clean and press

30kg x 5
30kg x 5
goodwinmIcon...24-02-2013 @ 08:36 
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a PB is a PB !
Member 539, 1085 posts
SQ 140, BP 110, DL 200
450.0 kgs @ 93kgs UnEq
24/02/13

Had a two week rest period. Too long but didn't make the time to train!

Narrow grip log clean and press

30kg x 5
30kg x 5
50kg x 5
50kg x 5

Wide grip clean and press (1 clean each set)

50kg x 5
70kg x 4 (put it down to the two weeks off)

Narrow grip log clean and strict press

70kg x 2
70kg x 1


Narrow grip log clean and push press

70kg x 6
70kg x 5
50kg x 10
50kg x 10

*put more effort in and got more reps!


Narrow grip log clean and strict press

50kg x 4
50kg x 3 (tank empty)

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