NEW YEAR NEW GOALS -establish my name in the opens
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| josh_ains |  | ... | 13-12-2016 @ 22:18 |
 Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 13th dec - break the bar gym deadlift 60 x 4 x 2 / 100 x 2 / 140 x 2 / 180 x 2 / 220 x 2 / 260 x 2 / 280 x 2 -felt top of hamstring pulling on 1st rep but was too comfy not to get a second , expect 4+ fresh seated axle shoulder press -against chains 16kg at top 0kg at bottom bar+chains x 3 / 60kg x 3 / 70kg 12 x 3 band pressdowns 5 x max reps 40-20 reps | ||
| josh_ains | | ... | 19-12-2016 @ 22:27 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 20.12.2016 @ 08:08 AM by josh_ains 19th dec - break the bar gym leighdeadlift 60 3 x 3 / 100 x 3 / 140 x 4/ 180 x 4 / 220 x 3 / 260 x 1 / 280 x 1 / 290 x 2 F3 seated axle shoulder press against chains 16kgattop/4kg atbottom 60 x 2 / 70 x 2 / 80 x 1 / 90 x 1/ 95 x 1 / 100 x 1 / 105 x 1 pb / 110 x 1 pb seated low incline db hammer press 30's x 25 / 20 / 18 maxreps box jumps 5 x 5 to knee height level band pressdowns 3 x max reps pullups +12kg 4 x 6 | ||
| KevC86 |  | ... | 20-12-2016 @ 05:06 |
 Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Bottled that 3rd rep Josh. The ease with which the 2nd came up means there was definitely another one there. | ||
| josh_ains | | ... | 20-12-2016 @ 08:02 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | KevC86 said:Bottled that 3rd rep Josh. The ease with which the 2nd came up means there was definitely another one there. big time haha should have stuck it out but in the back of mind im not trying to get into to many all out grinders with comp push pull 3 week out and desperate not to get injured | ||
| josh_ains | | ... | 21-12-2016 @ 22:05 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 21st dec - break the bar gym box squat+ -chain-22kg band-42kg +90kg x 13 x 2 40sec rest box jump +5kg db each hand 4 mats x 2 x 5 6 mats x 2 x 5 8 mats x 3 x 5 sled drags 40kg added x 30mlength fwd-8 trips bk-6 trips sts-2 trips dead hang 5 sets 20 sec | ||
| josh_ains | | ... | 23-12-2016 @ 22:59 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 23rd dec - mo power stood axle strict press bar 3 x 5 / 60 x 1 / 70 x 1 / 80 x 1 / 90 x 1 / 100 x 1 / 105 x 1 / 107.5 x 1 seated db military press 3 sec pause at bottom explosive press slow descent 20's x 5 / 25's x 5 / 30's x 5 / 35's x 3 x 5 walking yoke locked out above head 3 x 12x12m band pressdown 4 x 20-15 indian clubs rotations few mins light pair into heavy pair back and forth left probably 112 their on strict press but felt slight twinge in delt settled for +7.5kg improvement on last max strict test | ||
| josh_ains | | ... | 27-12-2016 @ 20:33 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 27th dec - break the bar gym leigh deadlift 60 3x2 / 100 2x2 / 140 2x1 / 180 2x1 / 220 2x1 / 270 x 1 / 300 x 1 / f / 1 / 1 -failed rep few " stalled straighted legs prematurely not forward enough with leg drive "technical mistake" 4 sec battle in s**t position axle c&p 70 x 3 x 1 / 90 x 1 / 100 x 1 / 110 x 1 / 130 x 1 bit short on time left few things out trying keep some sort routine goin , fairly happy as had the s**ts this morning and wasn't up for training at all | ||
| josh_ains | | ... | 28-12-2016 @ 21:41 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 28th dec - at mo power warmup- indian club rotations/ prowler both ways x 3 sets each axle press isometrics at sticking point maximal force 6 x 3-6 secs axle pp against bands "speed" x 3 / 50 x 2 / 60 x 2 / 70-5 x 2 / 75-6 x 2 box jump 17" + 7.5kg db's x 2 x 5 23" + 7.5kg db's x 2 x 5 26" + 7.5kg db's x 2 x 5 40ish x 3 no weight + 2" x 2 no weight working pure explosiveness today and power jerk on the bands seemed to feel fairly good ile definetly be increasing frequency to nail a decent getting under the axle technique for more kilos | ||
| josh_ains | | ... | 05-01-2017 @ 22:31 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | friday dec 30th -mo power indian clubs few mins warmup stood axle strict press upto 95 x 4 x 2 reps - lower ab tear showed itself in 1st set couldn't lean back at all without it pulling -5+ their soon seated db shoulder press 4sec pause in bottom 25 x 5 / 30 x5 / 35 x 5 / 42 x 5 banded pressdown 4 x 25-35 Wednesday 4th jan -break the bar gym deadlift upto 260 x 1 - comfy very fast but decided to cut it off still few things need recovery time axle clean and press upto 130 x 1 in lots of small jumps , 140 miss few technical things need working on flexibility and timing need speed few things up but tons power their , will all strict work not being able to rack the bar properly is biggest short term issue to be solved Thursday 5th jan - mo power tune up/prehab session indian clubs / mace swings back and forth +stretches under load x 5 mins foam roll few problem areas - adductors-tight,lats-spasming,calf's-tight kb crunches 3 x 12 pulley rope crunches x 1 mins straight 2 variations x 3 sets reverse hyper 6 x 15-20 max reps sled drags 21mins constant fwd - 8 trips bk - 6 trips sts - 4 trips | ||
| josh_ains | | ... | 08-01-2017 @ 20:18 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 7th jan - break the bar gym deadlift on comp wheels upto 300 4x1 , - just to get a feel of the kit axle c&p 110 5 x 1 - workin timing out 6/10 rpe with maximum force seated 60mm axle shoulder press 2sec-paused at bottom 100 x 2 pb / 105 x 2 pb / 110xf-distracted missed it left it their big female arse bent over right in front me lol mid rep flexibility on axle felt better today in wrists and upperback after few things worked on timing was bit better , not sure on deadlift setup what is their | ||
| josh_ains | | ... | 11-01-2017 @ 21:59 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 11th Jan - break the bar gym 16"ish deadlift 100 x 1 / 180 x 1 / 220 x 1 / 260 x 1 axle c&p 80 x 1 / 110 x 1 / 130 x 1 pullups 5 x 5 testing jumps and openers , technique for Saturday , body's 100% hopefully start year off with a strong performance in 1st comp to put last years nightmare behind me | ||
| josh_ains | | ... | 15-01-2017 @ 16:31 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | push pull charity comp 14/1/17 partial deadlift around 15" 180 / 220 / 260 / 1st-325xp 2nd-350xp 3rd-362.5xf 350 best axle clean & press off 3" mat 60 / 90 / 100 / 1st-120xp 2nd-142.5xf 3rd 142.5xf probably could've pulled 362.5 if it was a second attempt but happy with a 350 their didn't get the 362.5 going , axle overhead top 3rd lockout strength wasn't quite their near enough though felt it was their with how much energy I had left after both cleans , planned heavier 1st attempt but was stiff and cold so had fears of a failed 1st but 132.5 would have pushed me into 2nd overall 3rd finish | ||
| KevC86 | | ... | 15-01-2017 @ 17:10 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Big jump on that axle, bit of a silly mistake. Looks like strength was on point though bud. | ||
| josh_ains | | ... | 15-01-2017 @ 18:48 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | KevC86 said:Big jump on that axle, bit of a silly mistake. Looks like strength was on point though bud. 120 looked like 150 was their lol , wanted the pb more than a result it's better for long term development it was very close it'll be their and more with more bodyweight and same style training , axle definetly didn't peak though it would have imo if I didn't tear stomach doing jumps few week ago | ||
| josh_ains | | ... | 18-01-2017 @ 22:42 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 18th jan - at break the bar gym narrow grip seated axle shoulder press against chains - slight pause at bottom 60 x 4 x 2 / 80- 12 x 2 db c&p est 25kg empty 25 x 3 / 37 x 5 / 42 x 5 / 47 x 5 / 52 x 5 / 57 x 3 / 62 x 1 / log incline 62 x 2 x 1 / 92 x 1 / 112 x 3 x 1 / 117 x 1 / | ||
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