James's training log.

really pissed tonight... expected to finish work at 4,30 but got held up till 6.30 which put an end to my visit to the farm... gutted!!!

had to pick jake up at 9 so decided to use his gym to unleash my anger and frustration..

decided to do some speed bench work concentrating on form. small pause on each rep then explosive press!

50kg x 5... 70kg x 5... 80x5... working sets 3x5 @ 90kg

precor incline press machine

40kg x 10.... 75kg x 10... 75kg x 10.... 75kg x 7...

military press

20kg x 10... 20kg x 10... working sets 5x5 @ 50kg

cable crossover/ cable fly superset

25kg per side 3x10

close grip pulldown v handle

4 x 10 @ 63kg

kroc rows

3x10 @ 37.5 kg

Db shrugs

3 x 15 @ 37.5 kg

this session is aimed at building the tools needed to take my bench to the next level.

Weekend weigh in New weight 128.8kg

Wasting away!

119 by the all england!!!

bench press

50kg x 5... 70kg x 5... 80kg x 5... double pause 90kg... 100kg... single pause rep 110kg... 5x5 @ 95kg


log bench press

50kg x 5... 90kg x 5... 100kg x 5... 100kg x 5... 100kg x 5 100kg x 4...

football bar rows

3 x 15 @ 70kg ( i think )...

Dead lifts

60kg x 5. 110kg x 5. 140kg x 3. 180kg x3. 190kg x 3. 180kg x 3 180kg x 3.. 180kg x 3...

Leg press

4x15 @ 120kg

Leg extension

3x15 @ 56kg

Leg curls

3x15 @ 70kg

Kettle bell swings

3x15 @ 20kg

Weekly weigh in! Been a heavy week. With launch meeting ( not lunch) at work.. And alcohol. So knew I'd come in heavy.

129.9kg not to fussed as my strength seems to have returned. Be happy with 1/2 to 1kg a week now!

Benching

Bench press

3x5 @ 90kg pause presses

100x3 100x3 102.5 x3 102.5 x3 102.5 x3

Wide handle low cable row

4x10 @ 80 kg

Flat DB press

35kg x 8, 35kg x 6, 35kg x 6

Straight arm pulldown

3 x 10 @ 30kg

Finished off with Tricep breakdowns, cable crossovers and reverse crossovers.

Can't wait for a couple of sessions at the farm next week!

Squats at fitness for less

60x5 100x5 130x3 working sets 6x3 @ 150kg

Leg press 4x10 @ 170kg

Leg curl 4x10 @ 79kg

Finished off with some back extension and rear felt work.

Good session, back in olly shoes, not 100% comfortable yet, but it getting there!

Bench session at home!

No mark this morning, so benching on my own.

Bench

Warm ups

60x5, 80x5,

Paused reps

90 x 3, 100 x 2, 110 x 1,

Working sets

6x3 @ 102.5


Felt nice and strong, didn't fancy going heavier without a spotter.

Log press

from floor then reps from shoulders

50kg x 5, 60kg x 5, 70kg x 3, 80kg x 2...

Working sets

3x5 @ 60 kg

Keg press

3x3 @ 60kg

Finished with a few cleans.

Before I start I'm sorry that I bored everyone tonight with my bench pic from the east midlands. Poor Kevin saw it at least twice.

Deadlifts

70kg x 5, 110kgx5, 140kgx3, 160x3, 180x3 190x3, 190x3, 190x3, 180x3.

Good mornings

40x10, 3x10 @ 50kg

DB shrugs

27.5 x 10, 30 x 10, 32.5 x 10, 35 x 10

Finished with a few shoulder raises

Bench sessions

15/2/14

100x3, 102.5x3, 100x3, 102.5x3, 102.5x3

16/2/14

6x3 @ 102.5kg

Date unknown

6x3 @ 105kg

Date unknown

5x3 @ 107.5

25/2/14

5x5 @ 100kg

28/2/14 Friday session at the farm...

80x3, 100x1, 110x1, 120x1, 125x1, 130x1, 132.5x1

3/3/14

3x5 @ 105kg.

Squat sessions

14/2/14

6x3 @ 150kg

Unknown date

150x3, 160x3, 155x3, 150x3, 150x3,

24/2/14

5x5 @ 150kg

26/2/14

3x5 @ 150

28/2/14

130x3, 150x1, 160x1, 170x1, 180x1

3/3/14

3x5 @ 155kg


Deadlifts

11/2/14

180x3, 190x3, 180x3, 180x3, 180x3

Unknown date

180x3, 3x3 @ 190kg, 180x3

24/2/14

3x3 @ 180kg

27/2/14

180x2, 200x1, 210x1, 220x1, 225x1, 230x1, 235x1,

3/3/14

3x3 @ 195kg, 197.5 x 3.

6/3/14

180x1, 200x1, 210x1, 220x1.

Thats my log upto today!

No mark this morning, he's on his holidays...

So I decided I better bench on my Meself.

Bench.

Paused reps @

80x2, 90x2, 100x2, 110x2, 115x2, 120x1, 125x1.

Working sets

5x3 @ 110kg

Bentover rows

5x5 @ 80kg

Dips 5x5

Squats

60x5, 100x5, 130x3, 150x3, 160x3, 165x2, 165x2, 160x2, 150x3

Would have liked 3x3 at 165kg .... But the squats are going in the right direction down and back up again!

Shoulder press

Did some push presses then finished with some strict barbell presses.

Strict press 3x3 @ 70kg

Horizontal leg press- interesting bit of kit basically puts you into a horizontal squat position.

4 x 10 @ 90kg

Leg curl

4x15 @ 75kg

Leg extension

4x15 @ 75kg

Back extensions 3x15 @ 120kg

Finished with a few planks.

Bench press

60x5, 80x5, 100x5, 110x3, 115x3, 120x3, 120x3, 120x3, 110x3...

More than happy with this session.