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kingham22Icon...12-08-2014 @ 21:58 
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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

axle one clean
5@74
5@76.5
5@87.5
5@104
4@114 lost balance but doubt there was anymore in the tank
1@119
1@124
1@129

log one motions
5@42
5@62
5@77
5@87
5@99

off the chain press plus reds
3@20
3@50
3@60
3@70
3@80

pin press using close grip
3@70
3@100
3@110
3@120

barbell row and some kick backs

axle doh deadlifts and barbell curls
5@114
5@124 x2

10 mins jogging on treadmill
kingham22Icon...16-08-2014 @ 04:56 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
Post Edited: 17.08.2014 @ 22:33 PM by kingham22
yesterday
speed deadlifts against red band
1@70
1@120
1@130
1@140 x4

15inch deadlift
3@120
3@150
3@182.5
3@210
3@240
1@260

front squat
3@120
3@130

wide grip chin up black band helping
bw x5/5/5

supersetted with
axle high pulls
104x5/5/5

good morning off pins red band a side
5@20
5@70
3@120



some drags on tyre

training maxes 15 dead 260 squat 180 axle134 log one motion 117 log push 122 axle strict 114
kingham22Icon...19-08-2014 @ 13:56 
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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

log press (one clean)
5@92
3@104.5
2@117

axle strict
5@74
5@86.5
5@96.5
1@106.5

bench press
5@70
3@110
3@125
10@90

tricep tri set
15 skull crushers 10kg
10 press downs green band
5 press ups 2nd run threw had to rest pause on pressdowns

lateral raises barbell curls

went for a walk and did a few bits of jogging
kingham22Icon...21-08-2014 @ 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
trained at the gym down the road as it was raining

squat
5@60
5@100
3@125
3@145
3@162.5 ment to be 3+ but fancied some singles
1@180
1@200
1@210 obviously peanut. but most importantly absolutely zero hip trouble. felt my glute not giving its all on right side so that will do for today.

sldl
3@60
3@100
3@140
3@180
3@210

leg press
various weights 4 sets finishing with a double drop set

leg extensions 3sets
seat leg curls 3sets

some wide grip pulldowns

some gunz

limped home
kingham22Icon...24-08-2014 @ 19:01 
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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

axle one clean
5@74 x2
3@84
3@109
4@124 3+ set

log one motions
3@42
3@62
3@82
3@94.5
5@107 3+ set 5kg of 5rm max so happy with that
1@117
f@122

off the chain press plus red bands
5@60
5@70
4@70
5@60 x2

cgbp
5@110 x3

barbell row
10@110 x3

axle doh deadlift
3@144 x3
kingham22Icon...26-08-2014 @ 18:57 
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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 went to crossfit compello york
had a good session and will defo go back the equipment they have is as good as most strongman gyms (maybe a bit light but a great set up thats practi ally on my door step)

deadlift (only had fat bumper plates)
worked up to 3@240 no pain. no more space on bar

front squat
3@70
3@110
3@130 felt nice for a change
1@150 wanted 3 but t**tted rack on walk out but me right off
1@160 same as above

power snatch
3@60
3@70
3@80
1@90
f@95
hang power snatch
3@70 x2

farmers
20meters @110 x3
20 meters @140 pick being so low was off putting but other than that piece of piss

yoke (cant remember last time I did some serious yoke)
40 m @210
40m @310
20m @370

pedlay row

barrel carry 60kg about 60meters then hamstrings started to cramp
kingham22Icon...28-08-2014 @ 17:20 
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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 still feeling a bit wiped out from tuesdays efforts

log one clean
5@42
5@52
5@82
5@92
8@104.5 5+ set must be a pb

axle one clean then strict
5@74
5@86.5
3@96.5
3@109 1+ set
1@114

bench
8@100 x2
7@100 last rep wasnt worth getting pinned

tricep triset
10kg db skull crushers x15
green band press down x10
press up x5/6 2 rounds no rest pausing like last week

lateral raises and dem curlz
kingham22Icon...30-08-2014 @ 18:16 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
still feeling bummed probably a touch of aids on the way

squat
3@20
3@70
1@120 x2
5@135
3@155
3@172.5 1+ set
1@195 not a grind but I hat will do for today

front squat
10@70 x3sets beltless

good morning of chains plus bands. beltless ( couldnt remember if I did this beltless last time )
3@20
3@70
3@100
f@122.5 probably more to do with postioning rather than strength

5x wide grip pull up with band assistance
5x high pull on axle @109 3 supersets

tyre drag timer f**ked up again could of smashed phone
kingham22Icon...31-08-2014 @ 17:02 
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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

axle one clean then push presses
5@74
5@87
3@114
2@129

log onemotions
5@62
5@87
3@97
1@112 felt slow so stopped here

off the chain press against red bands
2@60
2@70
2@72.5
2@75
2@77.5

cgbp
5@120 struggled to unrack this so again stopped there

barbell row

axle deadlifts
2@154 x4
Benfrancis1993Icon...31-08-2014 @ 17:20 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
Nice too see things picking up again mark.

What's the BW?
kingham22Icon...31-08-2014 @ 17:48 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
Benfrancis1993 said:Nice too see things picking up again mark.

What's the BW?


cheers ben

last time I checked it was 152 wont be checking any time soon. mission now is to get strong as f**k regardless of bodyweight ready for next year.

you doing yorkshires ben?
unit94Icon...31-08-2014 @ 18:07 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Yorkshires is just gonna be Northerns again isnt it lol
Benfrancis1993Icon...31-08-2014 @ 18:17 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
Yeah im gunna do it boys,

just a run out really, have a go at a 310+ pull
kingham22Icon...31-08-2014 @ 19:56 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
hopefully I will be on better form than the northern qual

good luck with the 310+ pull ben I will be happy to hit opener at the moment.
kingham22Icon...03-09-2014 @ 21:53 
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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 trained at crossfit compello in york and actually bit the bullet and had a session with a strength and conditioning coach called rich taylor.


warmed up with some pull threws on a thick band squeezing at the top

some mobility work sat on a small hard ball (not fun)

kettlebell swing concentrating on fast hips

deadlift
worked up to 180 and did 3 or 4 doubles

then 160x5 on the minute every minute for 5 rounds trying as hard as I could to maintain the form I had just practised on the 180's

then some more mobility things that I must put into use

arm over arm on prowler (dragging it back to reset it before resting)

4 sets increasing the weight till it very hard

yoke
220 for 20m
300 for 20m
300for 60 m little breather before 3rd 20m maybe 10seconds
300for 20 m


ran outta time

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