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NEW YEAR NEW GOALS -establish my name in the opens

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josh_ainsIcon...19-03-2017 @ 20:34 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
19th march -break the bar gym

cambered bar box squat against -beltless
102kg band 65kg weight 10-12 x 2-4 reps

trapped & wripped finger open so no stones or farmers today

deadlift speed work
130 4 x 2 / 160 3 x 3 / 190 4 x 3

frame carry-(sits in middle of hand just about get away with it)
130 x 15m/ 170 15m/ 210 15m / 250 15m / 270 15m /add belt 290 20+m


planned different session but s**t happened unfornately
josh_ainsIcon...20-03-2017 @ 21:48 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
20th march - break the bar gym

seated axle shoulder press "narrow grip" -against 20kg chain at top
100 x 3 pb / 70 x 5 / 80 - 4 x 6

log pp
117.5 x 3

log strict press
62 x 3 / 72 x 3 / 82 x 3 / 92 x 3 / 102 x 3
josh_ainsIcon...25-03-2017 @ 18:33 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 25.03.2017 @ 18:33 PM by josh_ains
Thursday 23rd march - mo power

kb swing/reverse hyper 3 x 10 both light

deadlift
60 3 x 2 / 100 3 x 2 / 140 x 2 / 180 x 2 / 200 x 2 / 220 x 2 / 240 x 2 / 260 x 2 / 280 x 2


leg press
200 x 10 / 240 x 10 / 280 x 10 / 320- 5 x 10

reverse hyper
40 x 15 / 80 x 15 / 120 x 15 / 140 x 15

had slight diarheaa was bad on Wednesday so not 100% but had to get basic work stopped halfway during deadlifts to fill the toilet haha left out squats for obvious reasons week off will only do it good , technique on dead roll is gunna have few adjustments I think will improve it nicely
josh_ainsIcon...25-03-2017 @ 18:55 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 26.03.2017 @ 12:36 PM by josh_ains
Saturday 25th march - break the bar gym

db clean and press -band warm up + stretches

Essex strength loadable pink db 25kg empty
37 x 2 / 47 x 1 / 52 x 1 / 57 x 1 - couldnt find any more plates to load that fit

shorter thicker db 66kg empty
empty x 1 / 72 x 1 / 77 x 1 / 82 x clean only -(positioning on clean needs workin it'l pop up no probs , nothing felt heavy really




deadlift - speed/technique work doh beltless
100 3 x 2 / 140 7 x 2

60mm axle zercher squats -beltless
60 x 2 / 80 x 2 / 100 x 2 / 120 x 2 / 140 x 2

yoke 25m+ x 25m+ back -beltless
120 / 170 / 210 x 2 sets

core work
band crunches/side crunches/lay jacknife/lay hip rotations
x few min straight
josh_ainsIcon...28-03-2017 @ 14:39 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 28.03.2017 @ 20:35 PM by josh_ains
27th march -at mo power

seated axle shoulder press - against 2 sets chain 4 total 30kg+ at top
bar x 5 / 50 x 3 / 60 x 3 / 70 x 3 / 80 - 5 x 6

log stricts 1-clean
62 x 5 / 72 x 5 / 82 x 2 / 92 x 1 / 102 x 1 / 112 x 1 / 117 x 1

1 motion then strict press from chest
72 x 3 / 82 x 3 / 87 x 3 / 92 x 3

db roll back & press/single arm overhead band extension/stood hammer curl elbows all the way up similar to log press clean
high reps 25-40 x 3 x 3 back and forth

reverse hyper
145 added x 4 x 15-20 reps
josh_ainsIcon...29-03-2017 @ 23:39 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
29th march - break the bar gym

deadlift
60 x 1 / 100 x 1 / 140 x 1 / 180 x 1 / 220 x 1 / 260 x 1 / 280 x 1 / 300 x 1 / 310 X F



decent 300 single plenty to work on mainly lowerbody work needed and sort some flexibility issues out , but will work on low volume high frequency speed pulls to work on technique timing line etc , felt groggy today even slipped on stairs post session lol hayfever or cold coming on wasn't gunna train till late , 310 failed few " off floor
josh_ainsIcon...02-04-2017 @ 19:37 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
friday 31st march - mo power

indian club warmup

axle pp in rack
upto 110kg - struggled with flexibility shoulders too tight

axle c&p
strict 50 x 3 / 60 x 3 / 80 x 3 / 90 x 3 /
pp 110 x 2 / 120 x 2 / 130 x 2 plenty power just mistiming few things


dumbbell c&p
47 x 3 / 57 x 3 / 67 x 1 / dodgy 3 reps / 5pb


think few pb's are on the cards when technique improves a bit , power is their for it

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