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KIngham

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kingham22Icon...09-05-2014 @ 11:33 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

high bar back squat on axle. beltless
3@34
3@84
3@114
1@134
1@154
1@174
1@184
1@186.5 daily max
5@134 x2 last 2 reps of the last set were laboured so left them there

log
3@42
1@62
1@82
1@102
1@112
f@122
1@122

log tabatta
only managed 6 rounds 1st round I got 7 reps in and 6 on the other 5 rounds. (5reps a set used to be good)

fat handled farmers
60kgx60meters x2
60kgx 80 meters
kingham22Icon...15-05-2014 @ 00:12 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

front squat beltless
3@20
3@70 x3
3@100
1@120
1@140
1@150
1@160 pb
1@162.5 pb daily max
2@140 x3 1st 2 sets were horrible if I was deadlifting later in workout id have done few more sets

log
3@42
1@82 x2
1@102 x2
1@112 x2
1@117
1@124.5 daily max these are starting feel more manageable at this frequency had my doubts as last week anything above 102 felt like it was crushing me

deadlift
1@120
1@170
1@210 x8

pull ups narrow grip (did these in between the singles on deadlifts)
1@bw x5

wide grip chin up
f@bw was close thou

barbell row 350 method
23@90
15@90
13@90

one arm kettlebell swing
100@24

1 and a half mile walk few stretches of jogging took 18 mins
kingham22Icon...16-05-2014 @ 17:47 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today ( after only having 3 hours kip since 7 am wednesdand it now being 11 am friday)

log
3@42
3@72
1@82
1@92
1@102
1@107
1@117
1@122
1@129.5 daily max
2@112 x2
2@117

front squat beltless paused
3@70
1@100
1@110
1@120
1@130
1@135
1@145 pb and daily max

strict axle press
8@84
8@89
6@91.5 ran out off energy completely

diid some bench put was dire given the above dieting is starting to take its toll. wanted to go jogging but seriously didnt think id do mucb jogging
kingham22Icon...17-05-2014 @ 19:39 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

back squat (high bar, paused,beltless and on an axle)
3@34
3@84
3@114
1@124
1@134
1@144
1@154
1@164
1@174
1@179 daily max

log
3@42
3@62
1@82
1@102
1@107
1@117
1@122 daily max think the volume yesterday hampered today

fat handled farmers
60kgx80meters x3 runs last run was actually hard as f**k

ghetto tyre drag
tyrex30meters x2

1 and a half mile walk jogged a bit but legs were spazzzed from the drags so no improvement still 18 mins
kingham22Icon...19-05-2014 @ 16:46 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		well instead of sleeping last night like most normal people I put my name down for overtime and did a twelve hour shift instead. been awake a meer 26 hours at the start of todays workout

front squat
3@20
3@70
1@100
1@120
1@140 felt horrible
1@145 better
1@150 lats started cramping never had that before
1@155 daily max ( speed was fine just didnt fancy a full on lat cramp with anything heavier)
3@120 x2

log tabbatta
only managed 6 rounds again but first five all had 7 reps In

wide grip chin up
1@bw x3 pb volume

2 and a half mile walk with plenty of jogging throw In and a few sprints
kingham22Icon...21-05-2014 @ 07:23 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		yesterday (feeling tried still)

log
3@42
3@62
1@82
1@102
1@107
1@122
1@127 daily max felt easy
f@132 x2 2nd one was close

back squat (high bar beltless)
3@20
3@70
3@100
1@120
1@140
1@160
1@180 daily max
f@200 unracked it twice but felt like 2 tonne not 200

lateral raise, face pull and press up circuit @ 20,20,15 3 rounds

1 and a half mile walk with lengths of jogging 17 mins
kingham22Iconbody down from 157kg to 149kg still a fat cunt thou23-05-2014 @ 20:32 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today is the first day that I have felt the cut in calories and extra cardio effect my lifting

for 2 hours this morning I grafted In the garden moving some huge wooden planters (full of soil and plants with a fence panel on the back) didnt feel particularly like training but cant train till monday so needs must.

front squat beltless
3@20
3@70
3@100
1@120
1@130
1@140
1@150 daily max
f@160 first time in ages I have failed from the bar rolling forward
2@120 x5 went light and a good job as these were hard work

log
3@42
3@72
3@82
1@102
1@112
1@122 daily max felt so easy filled me with hope (oh dear)
f@127 x3 all the cleans were really powerful (for me) the rack postion was just so unstable thou dont know why maybe the sun in my eyes

18 inch deadlift
3@70
3@120
1@170
1@210
1@250
1@280 x3 easy but by no means fast which is what I wanted
1@250 x3 much better

pull ups inbetween the above sets
bwx2/2/2/1

barbell row @100 350 method
37 reps

2.5 mile walk jogged at least 1.5 mile of it

absolutely drained
kingham22Icon...26-05-2014 @ 20:15 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today after last night shift

went to pure gym as its the school hols

dumbell shoulder press (weak as f**k)
8@36
5@36
8@28
8@28

tried front squatting put bar kept slipping on sweaty shoulders as like a fool I wore a vest

back squat high bar paused beltless
worked upto 1@180

did some chest and back stuff again weak as f**k

rope machine
3 bouts of 1 min level 2 70 meters each time. harder than it sounds

10 mins on stepmill 630 steps ( that thing is evil at my bw)

10 mins crosstrainer

4 mile bike home

yah its cheat day
rossphillipsIcon...26-05-2014 @ 22:17 
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Get to a kyro mate.
Member 2268, 4659 posts
SQ 250, BP 190, DL 272.5
712.5 kgs @ 104kgs Eq		Steady training mate especially with the dieting
kingham22Icon...27-05-2014 @ 16:22 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
rossphillips said:Steady training mate especially with the dieting


thanks ross I will be more than happy if I can stay at these current strength levels while losing fat

today (school holidays so no chance of going running after training)

paused front squat beltless
3@20 xlots
3@70
1@100
1@120
1@130
1@137.5
1@145 pb daily max
2@120 legs felt good to go but I knew I was risking the bar rolling forward as my core felt f**ked
walk outs @ 160 and 200

log one motion
3@42
3@52
3@62
1@82
1@92
1@102
1@107
1@112
1@117
1@117

a workman came and that ended my training for today
kingham22Icon...28-05-2014 @ 09:23 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		fasted cardio this morning

jogged 0.75 mile
walked 0.75 mile
kingham22Icon...28-05-2014 @ 18:59 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
Post Edited: 28.05.2014 @ 19:02 PM by kingham22
today

deadlift
3@70
3@120
1@160
1@200 doh and beltless some sort of pb
1@200 belt on and alternate grip
1@220 x4 not as fast as I was looking for
1@160 x3
1@170 x2

back squat (high bar, on an axle, beltless)
3@74
3@104
1@114
1@134
1@154
1@174
1@184
1@189
1@199 pb and daily max
3@134 should have done more but herd some weird noises maybe knee or back could decide either way stopped there

log tabatta
only managed to round 5 as lockouts were quite laboured from yesterdays one motions but got me sweating which is what I was looking for

log row
5@72
5@82
5@92
5@102
8@82

pull ups
bwx2/1 biceps tired as f**k
bw minus purple bandx 2/2/2

some face pulls
kingham22Icon...29-05-2014 @ 18:02 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

log
3@42
3@82
1@102
1@112
1@117
1@122
1@127
1@132 slowly creeping up to pb levels daily max
2@112 x3

front squat beltless
3@20
3@70
1@100 right knee acting funny when trying to push it out to unrack the bar it wanted to go straight forward and buckle inwards
went very steady from here in

1@120
1@130
1@140 that will do

fat handled farmers
70kgx60metters x2
70kgx75meters

ghetto tyre drag
tyrex30meters
tyrex 25 meters


some light bench , curls, lateral raises and band pressdowns
kingham22Icon...02-06-2014 @ 19:23 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

front squat beltless
3@20 3 sets knee was feeling funny probably from squating 4 days in a row then 3 off
3@7)
1@100
1@110
1@120
1@140
1@145
1@147.5
1@150
2@100
2@110
2@120 x2

log
3@42
3@72
1@102 x2
1@112
1@122
1@127 daily max
f@134.5 cleaned but rack felt off
log clean
1@157 pb

pull up
2@bw x5sets
1@bw +9kg x3sets

barbell row 350 method @100kg
43 total reps

dumbell row
10@ 50 both sides

tyre drag using truck pull harness

did 8 sets with 45 seconds rest inbetween. distance per set on average was about 15 meters.
first couple of sets were 20meter+ but soon got tired
kingham22Icon...02-06-2014 @ 20:11 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		and bw is 147

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