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Kris's Training

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KrisIconKris's Training29-05-2007 @ 22:48 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Starting to post my trainin journal here as well as Riot so some of you guys (Joni, Brian, Jono etc) can keep an easier eye on me!! Cool

This weeks trainin, was a ME week to see what the Fraserbourgh comp had left me with.

25/5

bench
60-10
100-10
120-5
140-1 (wasn't as fast as the last time i did this, equalled my PB tho. had GP there to spot)

log bench
90-10
110-10
130-3,3,5

high inc bench
60-5x10

gunz

27/5

secret row excercise
3x6

DL
60-10
100-10
140-3
180-3
200-1
225-1 PB

superset with single leg one arm cable rows 6x6

pulldowns
3x10
2x6

CG rows
works up to 100kg 2x4

face pulls 3x10

band GM 2x10

tricep push down staight bar 3x10

superset with rope push down 3x6

29/4

Squat
60-10
100-8
140-3
160-1
170-1
180-1 PB by 10kgs!!
185-f (was getting a bit ahead of myself here! Gave the guy spotting me here a good workout!!)

SLDL
60-10
100-8
120-3
140-3,3

Calf raise
140-10,10,10

leg ext
40-10
85-10
130-3,3
JoniIcon...30-05-2007 @ 09:49 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
There is nothing like a spread of PBs to launch a journal!

Looking strong buddy!

(using reverse psychology here to make you feel comfortable before the killing blow is delivered)
RobIcon...30-05-2007 @ 10:12 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Nice PBs mate, a smigden away from 400 and 500 sq and dl!
KrisIcon...01-06-2007 @ 01:38 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
31/5

2'' axle press (all cleaned from ground to shoulders in one movement)
47-8
87-3
92-2,2

tyre 420kg flip (Tyre from fraserburgh)(doing singles and doubles trying to work on exploding up)
1,1,2,1,2,1

Shoulder fly super set
10,12,14,16,18kg for 8 each
20x6

db shoulder press
20-10
30-10
35-3

rear delt fly
10-4x10
ThingIcon...01-06-2007 @ 07:34 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
hey bud, how are you finding the tyre flip now??
JoniIcon...01-06-2007 @ 10:20 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
damn, the tyre specialist in da house! Good work man!

We need to get a tyre to the dungeon asap i think - it is a great event to specialise on because once you get good at it, you can really make a difference in comps.
ThingIcon...01-06-2007 @ 10:55 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Originally posted by Joni...
damn, the tyre specialist in da house! Good work man!

We need to get a tyre to the dungeon asap i think - it is a great event to specialise on because once you get good at it, you can really make a difference in comps.

also you will fing that some of your gym lifts will improve as this is what i found.
KrisIcon...01-06-2007 @ 11:55 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Cheers lads. Yea your right Joni its good to be able to do something like the tyre and hopefully i will get faster with it soon.
Although afetr that set of flips i was totally knackered!!
KrisIcon...05-06-2007 @ 23:23 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Weekend away

04/06

stationary bike for 20 mins with increasing RPMs
concept 2 rower 1x500m 1:36 Been a lot faster than this before and will start to add in more sets for fitness

05/06

DL
60-6
100-6
140-6
180-3
210-3,3,1 (Last one nearly spewed for some reason??)

secret rows 3x6

pull downs (Wide Neutrel grip)
70x10
90-6,6,6

CG Bench
60-10
85-10
100-8,7,7

rope push downs
number on stack 10-10
20-6,6,6
KrisIcon...07-06-2007 @ 19:38 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
07/06/07

Had to train at work tonight, nothing very heavy to work with

DB shoulder press
20-15
25-15,12,12,10

seated bent over rear lat raises
5-12
10-12
15-7,7

lat raise super set
5-7,10-7,15-7,20-6

standing shoulder press (had to use small standard bar with all the tiny disks i could find)
70-8,8,8

one set from floor to over head each rep) Found two other 2.5kg disks
75-6

concept 2 rower 500m-1:33
JoniIcon...07-06-2007 @ 20:26 
Avatar
left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
are you a fireman kris, or is that just a nasty rumour? Grin

Wanted to ask, do you have any special weaknesses that you are addressing now before i beat you at Fifes Strongest? Any lifts or events or focuses?
KrisIcon...07-06-2007 @ 21:14 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Yea dude, fireman!! Its an awsome job!!

not addressing any major issuses just to work on my all round strength and fitness. And due to the fact i beat you soooooooooooooooo bad last time i might just not train at all until Fife and just drink beer, NOT!!!!!! Grin
HaydenIcon...07-06-2007 @ 21:22 
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memories , like the corners of my mind ....
Member 49, 2298 posts
SQ 200, BP 132.5, DL 220
552.5 kgs @ 123kgs UnEq
How do you find managing your meals etc... with your work?? Being a fireman it must be extremely unreliable time wise.
JoniIcon...07-06-2007 @ 22:18 
Avatar
left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
last defeat was tactical to give you a false sense of security Cool

fireman sounds like a great job. And firefighters also are one of the only ones with a union with some balls left!

Adam, a former forum regular and littlegirlbunnys uglier half, is gunning to become one. Dont know what stage he is in the application process at the moment...
KrisIcon...08-06-2007 @ 00:36 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
The meal thing, yea it can be kind of tough sometimes. Rely heavily on supplements during the course of a working shift.
Day shift Eat before i go in. 10:00 tea break shake and toast. 12:30 lunch tuna some easy carbs. 15:30 protein bar, shake or whatever i can get my hands on!!
Nites eat before i start. Find out what time our break is and have a shake at either 19:00 or 20:00. Tea is usually prepared before i go in sweet potato and chiken i can heat up. Shake again at about 12:00 or 01:00. Try to get some sleep, if we are busy then protein bar or shake through the nite.
Not an ideal situation but the job is un-predicable so i just try and be flexible!!
If the guy who is trying to get in wants any advice or to chat tell him to drop me a line!

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