NEW YEAR NEW GOALS -establish my name in the opens
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josh_ains27/04/16 @ 00:16
24.4.16 - break the bar gym leigh
2 board cgbp against light chains
60 x 5 / 100 x 5 / 110 x 3 / 120 x 2 / 130 x 2 / 140 x 2
add full boar slingshot 1st time-(prefer red one)
140 x 5
log stricts / db cleans / back and forth light working movements
26.4.16 - break the bar gym leigh
axle back squat -axle 31kg empty smooth 50mm
71 x 3 / 111 x 3 / 156 x 3
add wraps
1set -156x1/186x2 add weight on back
2nd set-206x2
bar felt tricky at 1st but have to say I preferred it to a whippy bar
deadlift - feeling out size of mates inzer max dl suit
half suit
150 x 2 / 190 x 2
full suit
210 x 2 might have take straps in bit
overhead medley
rack axle cg strict paused at chest/circus db/60mm axle/log strict
2 reps each x 5 sets heavier each time
stone to shoulder for height , trying get used to stone sleeves
height est -
80kg-68" x 3 singles
+2 boards x 2
+4 boards x 1
change stone , height 72"
est 120 x 4 attempts last one close
change height 70" x 1 attempt with 10 sec battle with it on forehead
left stone and platform modification setup to get measurements & weight of stones bob on from gym owner tomorrow
2 board cgbp against light chains
60 x 5 / 100 x 5 / 110 x 3 / 120 x 2 / 130 x 2 / 140 x 2
add full boar slingshot 1st time-(prefer red one)
140 x 5
log stricts / db cleans / back and forth light working movements
26.4.16 - break the bar gym leigh
axle back squat -axle 31kg empty smooth 50mm
71 x 3 / 111 x 3 / 156 x 3
add wraps
1set -156x1/186x2 add weight on back
2nd set-206x2
bar felt tricky at 1st but have to say I preferred it to a whippy bar
deadlift - feeling out size of mates inzer max dl suit
half suit
150 x 2 / 190 x 2
full suit
210 x 2 might have take straps in bit
overhead medley
rack axle cg strict paused at chest/circus db/60mm axle/log strict
2 reps each x 5 sets heavier each time
stone to shoulder for height , trying get used to stone sleeves
height est -
80kg-68" x 3 singles
+2 boards x 2
+4 boards x 1
change stone , height 72"
est 120 x 4 attempts last one close
change height 70" x 1 attempt with 10 sec battle with it on forehead
left stone and platform modification setup to get measurements & weight of stones bob on from gym owner tomorrow
josh_ains28/04/16 @ 20:44
28.4.16 xercise4less
front squats paused
upto 150 x 2
rack push press
upto 122.5 x 1
clean and press
upto 120 x 1
climber wall pullups
10 / 4 x 5 reps against light band
leg press
150-390kg x 5 rep sets
db hammer curls both at same time
22.5's 3 x 15 reps
db front raises
12.5's x 2 mins constant alternating
front squats paused
upto 150 x 2
rack push press
upto 122.5 x 1
clean and press
upto 120 x 1
climber wall pullups
10 / 4 x 5 reps against light band
leg press
150-390kg x 5 rep sets
db hammer curls both at same time
22.5's 3 x 15 reps
db front raises
12.5's x 2 mins constant alternating
josh_ains30/04/16 @ 19:37
30.4.16 break the bar gym leigh
axle back squat
31 x 5 / 71 x 3 / 111 x 3 / 151x3 /
add wraps 191 x 2 / 241 x 1
deadlift - suit straps taken in 2"
upto 190 x 1
add suit
230 x 2 / 270 x 1 flew up / 320 x F -didn't come off floor stupid jump really
stiff leg dead 12"
5 x 3
log strict in db pp
1 rep in 2 reps db x 5 sets increased weights on last session
axle back squat
31 x 5 / 71 x 3 / 111 x 3 / 151x3 /
add wraps 191 x 2 / 241 x 1
deadlift - suit straps taken in 2"
upto 190 x 1
add suit
230 x 2 / 270 x 1 flew up / 320 x F -didn't come off floor stupid jump really
stiff leg dead 12"
5 x 3
log strict in db pp
1 rep in 2 reps db x 5 sets increased weights on last session
Sparrow01/05/16 @ 11:27
josh_ains01/05/16 @ 12:48
Post Edited: 01.05.2016 @ 12:52 PM by josh_ains
Sparrow said:If it didn't come off the floor, my suggestion would be to take the straps in some more.
leg wasnt firing too well pal the tear was in the tear drop in left leg was feeling it before during and after squat , deadlift wasn't a good attempt overthought it , plan to gain a little bodyweight back get back upto 110 and fill out into it carbs back in more aggressive assistance work should be no problem
josh_ains02/05/16 @ 17:55
Post Edited: 02.05.2016 @ 18:55 PM by josh_ains
2.5.16 xercise4less flat bench
60x3x5 100x3 110x3 120x3 130x1 140x1 145x1 152.5x1 155x1
rack strict press
60x3 70x3 80x3 90x3 x 3 times 60-2x12
db seated military press
20'sx5 30'sx5 40'sx6
josh_ains07/05/16 @ 18:23
7.5.16 break the bar gym leigh
log strict into db
upto 105 x 1 into 60 x 1
log pp
90 x 1 /100 x 1/105 x 1 / 110 x 1 / 115 x 1 -very fast
log strict
82kg x 3x8 , not quite popping with stricts yet mostly speed focused here and build some endurance in shoulders
yoke - beltless without double ply sleeves
upto 210 3 x 20m fast
sled drag with harness - on slight dusty surface
14 plates + man x couple inches feet slipping bit
manless - x 10metres
-2 plates x 10mx10m , 12 plates about right training weight
18" blocks 60mm axle deadlift probably 16"ish
upto 260 x 3 / 5 , getting used to bar for comp
log strict into db
upto 105 x 1 into 60 x 1
log pp
90 x 1 /100 x 1/105 x 1 / 110 x 1 / 115 x 1 -very fast
log strict
82kg x 3x8 , not quite popping with stricts yet mostly speed focused here and build some endurance in shoulders
yoke - beltless without double ply sleeves
upto 210 3 x 20m fast
sled drag with harness - on slight dusty surface
14 plates + man x couple inches feet slipping bit
manless - x 10metres
-2 plates x 10mx10m , 12 plates about right training weight
18" blocks 60mm axle deadlift probably 16"ish
upto 260 x 3 / 5 , getting used to bar for comp
josh_ains08/05/16 @ 21:31
8.5.16 xercise4less
row
500m x 3 sets , 2mins rest between sets
last set 1.38 9/10 effort on pace strap came off foot halfway through , will be all out next time, it's 12 secs of college best disgusted with it
deficit power clean
70 x 3x3 / 90 x 3x3
middle bar holds
60 3 x 20 secs
rock grip pullups
3 x 5 against band attached to chain , couldn't find a kettlebell
stood db curls same time slow eccentrics
25's x 10/8/8
stood db hammer curls
25's x 15 x 2 sets
row
500m x 3 sets , 2mins rest between sets
last set 1.38 9/10 effort on pace strap came off foot halfway through , will be all out next time, it's 12 secs of college best disgusted with it
deficit power clean
70 x 3x3 / 90 x 3x3
middle bar holds
60 3 x 20 secs
rock grip pullups
3 x 5 against band attached to chain , couldn't find a kettlebell
stood db curls same time slow eccentrics
25's x 10/8/8
stood db hammer curls
25's x 15 x 2 sets
josh_ains10/05/16 @ 22:10
Post Edited: 10.05.2016 @ 22:30 PM by josh_ains
10.5.16 mill gym 60mm axle deadlift on 3" mats
upto 70%max -210kg x 5x5
front squat
60x2x2 / 100x2x2 / 120x2x2 / 140x2x2
sled sprints
30kg added x 12 x 20metres
josh_ains12/05/16 @ 22:34
12.5.16 xercise4less
Rower
3 x 1 min max resistance double usual setting
9/10 effort x 2 mins rest/3 min 2nd/4 min 3rd , 265m best set
Hammer curls , calf press , cable flyes , pyramid up and down
Rower
3 x 1 min max resistance double usual setting
9/10 effort x 2 mins rest/3 min 2nd/4 min 3rd , 265m best set
Hammer curls , calf press , cable flyes , pyramid up and down
josh_ains13/05/16 @ 20:34
Post Edited: 14.05.2016 @ 19:37 PM by josh_ains
13.5.16 mill gym darwen 2 board cgbp paused
115 x 5x5
strict log
62 x 5 / 72 x 5 / 82 x 3 / 92 x 4x3 / 82 x 9
seated db military press
5 x 8
front raises into side db raises
4 x 8
josh_ains14/05/16 @ 17:52
Post Edited: 14.05.2016 @ 19:31 PM by josh_ains
14.5.16 break the bar gym leighyoke 25m - beltless without double ply sleeves
upto 220kg x 3 sets , best set 11secs
60mm axle off 18" blocks
upto 280kg x 6
sandbag pickups & sprints
125kg x 20m drop pickup 20m back x 2 sets
pickups x 6
josh_ains16/05/16 @ 19:53
Post Edited: 16.05.2016 @ 23:20 PM by josh_ains
16.5.16 mill gym lower darwen 2 board cgbp
75% - 120 x 5 x 3
log c&p
upto 124kg x 1
60mm axle pp out of rack-thumbless grip
72kg 2 x 5 / 92 2 x 5 / 102 2 x 5 / 72kg 2 x 12
sled sprints 20m
2 x 4 sprints back to back 30kg added
2 x 4 sprints back to back 40kg added
josh_ains18/05/16 @ 19:39
18.5.16 mill gym lower darwen
Axle deadlift
230 5 x 3
Front squat
140 x 2 / 150 x 2 / 160 x 1
Back squat , paused
180 x 1
Axle deadlift
230 5 x 3
Front squat
140 x 2 / 150 x 2 / 160 x 1
Back squat , paused
180 x 1
josh_ains19/05/16 @ 18:24
Post Edited: 19.05.2016 @ 18:25 PM by josh_ains
19.5.16 xercise4less seated smith shoulder press
50 x 5 / 90 x 5 / 100 x 5 / 110 x 5 / 120 x 5 / 130 x 3
seated db shoulder press
42.5's 5 x 5
db front raises superset with side raises
12's x 8E/ 15's x 8E / 17.5's x 8E
alternated db hammer curls superset with slow negative both at same time
25's into 15's 8 reps each x 3 sets
rower
3 x 350m with 1min 30 rest between sets medium pace 1st 2 sets , last set balls out
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