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josh_ains | ... | 21-01-2017 @ 15:53 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 21st jan - break the bar gym back squat 60 2 x 5 / 100 2 x 5 / 140 2 x 5 / 180 x 5 / add belt-200 x 3 140 x 8 deficit dead 5" height 100 x 1 / 140 x 1 / 180 x 1 / 220 x 1 / 240 x 1 / 260xf-got upto mid shin lost back line=s**t normal height + 1 set chain 140 6 x 8 pullups 5 x 5 s**t height on deficit couldnt get anywhere near any sort of decent position gunna shelf that variation just chuck more chain on for the speed workout , plan to push squat hard whilst deadlift weights are light and high volume | ||
josh_ains | ... | 24-01-2017 @ 09:03 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 24.01.2017 @ 11:52 AM by josh_ains Monday 23rd Jan - break the bar gym seated shoulder axle press narrow grip + against chain 5kg bottom-20kg top 60 - 3 x 3 / 80 - 5 / 85 - 5 / 90 x 2 / 5 pb / 6 pb db c&p- loadable long circus db 37 x 1 / 47 x 1 / 57 x 1 / 62 x 1 change db-shorter db lower shoulder position 66kg x 1 / 1 / 1f2 / 69kg x f/f/f - fatigue got in here log c&p 92 x 1 / 115 x 1 / 125 x 1 Viking press +50kg x 2 / 90kg x 2 / 110 x 2 / 130 x 2 / 140 x 2 / 150 x 1 / 160 x f | ||
josh_ains | ... | 26-01-2017 @ 08:22 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Wednesday 25th jan - break the bar gym box squat -against doubled band 40kg at top 60 2 x 2 / 100 2 x 2 / 120 x 2 130 - 12 x 2 stone pickups 1st part only pull upto lap and drop 75 - x 5 90- 3 x 6 / 12 db step ups front both legs - 3 x 5 E into no rest -side on both side - 3 x 5 E | ||
josh_ains | ... | 28-01-2017 @ 17:18 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Saturday 28th Jan - break the bar gym deadlift +20kg chain 60 x 5 / 100 x 5 / 140 x 8 / 160 - 6 x 8 frame carry 90 x 6 pickups 140 x 3 pickups 4th go 15m x 15m 170 x 3 pickups 4th go 15m x 15m 210 x 5 pickups 6th go 15m x 15m | ||
josh_ains | ... | 30-01-2017 @ 22:38 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 30th jan - break the bar gym seated axle shoulder press against chain 60 2 x 2 / 80 x 2 / 90 x 2 / 100 x 2 db c&p - 1 clean 47 x 1 / 52 x 5 / 57 x 5 / 5 / 7 log clean & press 82 x 2 / 102 x 2 / 112 x 2 / 122 x 2 log clean only 132 x 1 wasn't feeling it at all very tired from Saturday still despite doing not much, will be switching back to 2 pressing sessions 1 speed-volume , 1 heavy ME now that my elbow has cleared up, work capacity =s**te | ||
josh_ains | ... | 01-02-2017 @ 21:32 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 1st feb - break the bar gym back squat - beltless 160 - 5 x 3 front squat - beltless 130 - 5 x 3 stone laps 90ish , 1 / 15ish 4's and 3's 2's rechalk go again core work band pulldowns/side on bends/lay jacknife x 2 loops max reps pretty fast pace atg depth tougher than It should of been blowing quite a bit off it | ||
josh_ains | ... | 03-02-2017 @ 22:08 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 3rd feb - mo power indian club rotations x few mins 2 weights axle strict press stood 20 -3 x 3 / 50 x 2 x 5 / 70 x 2 / 80 x 1/8pb/9pb/8/7 seated incline hammer style grip 20's 3 x 25+ band pressdown 2 x 30+ / 1 x 20 felt stomach a bit on stricts on last set hopefully slight tear is healed but not quite flexible just scar tissue their , pressing felt pretty good the seated work against chains definetly crossing over to powering through lockout | ||
josh_ains | ... | 04-02-2017 @ 18:31 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 4th feb - break the bar gym deadlift + 20kg chains 60 2 x 3 / 100 x 3 / 140 x 3 / 170 - 6 x 8 farmers 80's x 20m 110's x 20m x 3 sets / 20m d&t 20m back core work band crunch stood , side bend 3 loops max reps last week of volume on deadlift still on 8's but 3 work sets , all work beltless core really fatigued back was pumped off it close to being sick with the short rest periods knee solid after farmers weight a 6/10 difficulty grip well ahead of walking ability in legs | ||
josh_ains | ... | 09-02-2017 @ 12:50 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 8th feb -break the bar gym back squat 60 / 100 / 140 / 170 - 5 x 3 front squat 60 / 100 / 130 - 5 x 3 stones few prep movements then extensions -125ish x 2 / 4 / 6 / 8 used a narrower stance on fronts so kept weight same as last session shortened rest periods on both back and front as well , all work beltless | ||
josh_ains | ... | 09-02-2017 @ 23:03 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 09.02.2017 @ 23:04 PM by josh_ains 9th feb - mo power foam roll/banded multi-direction walks reverse hyper 6 x 15 sled drags 30kg added - 60metres length fwd -10 lengths bk-8 length sts-6 lengths change sides half way long fullbody static stretches | ||
josh_ains | ... | 10-02-2017 @ 21:49 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 10th feb - mo power axle strict stood bar 3x5 / 50 x 3 / 70 x 3 / 80 x 3 / 85 x 2/7pb/8pb/7/6 db incline's hammer grip 25' x 5 / 32's x 5 / 37.5's x 5 / 42.5's 2 x 5 band pressdown 3 x 30 / 25 / 18 | ||
josh_ains | ... | 11-02-2017 @ 16:12 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 11.02.2017 @ 16:12 PM by josh_ains 11th feb - break the bar gymdeadlift + chains 180 - 3 x 8 14"deadlift 220 - 3 x 5 yoke 90 x 15 x 15 130 x 15 x 15 170 x 20 x 20 210 x 25 m frame carry 90 x few 3&2 finger pickups 130 x 4 pickups 15m x 15m 170 x 4 pickups 15m drop turn 15m back 230 x 4 pickups 15m drop turn 15m back all work beltless , foot speed picking up well , recovery between sets improved fair bit | ||
josh_ains | ... | 13-02-2017 @ 21:43 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 13th feb - break the bar gym loadable light db 37 x 1 / 47 x 1 / 57 x 1 66kg loadable db F / 1 / 1 / 2 x 2 - after 1st attempt video saw what was at fault corrected it and flew up log c&p 82 x 3 / 92 - 5 x 3 Viking press added weight 110 - 5 x 3 band stood crunch into lay jacknife 3 x max reps both | ||
josh_ains | ... | 15-02-2017 @ 22:07 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 15th feb - break the bar gym cambered bar squat - beltless upto 195 x 1 front squat - beltless upto 160 x 1 stone one motions weight est 120ish higher platform x 3 up 1 x 3 up another x 3 / 9+ lost count bit low volume than usual all work pretty technically spot on strength picking up again now | ||
josh_ains | ... | 16-02-2017 @ 21:47 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 16th feb - at mo power band walks - fwd / bk / sts foam roll -legs/bk seated 3" bar massage on outer quad -x few times reverse hyper 1 x 20 / 5 x 20 - 130kg added weight sled drags-30kg added , length 70m fwd x 10 bk - x 6 sts - x 4 lengths swap halfway seated band single leg work leg curl 3 x 20 leg extension - 3 x 20 each leg , 2 x 30 both single leg box jump 3 x 3 EL - 9" 3 x 3 EL - 14" | ||
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