Nails Log
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| nails |  | ... | 05-04-2018 @ 08:44 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 05th April 2018 Not feeling it today, fatigue from yesterday is quite high. Also I got out almost half and hour later than I should have. It turns out my kitchen clock has either stopped or is running slow. This was too much for my tired brain to realise until after I should have left. A1 Wide Grip BOR --Hook Grip 70kg x 10 reps --No time to set up the band so just went with straight weight. 90kg x 10 reps 90kg x 10 reps 90kg x 10 reps 90kg x 10 reps A2 Press with Bands bar x 5 reps --Pink bands bar x 5 reps --Purple bands 50kg x 3 reps --Pink bands 50kg x 3 reps --Purple bands 60kg x 3 reps --Pink bands 60kg x 3 reps --Purple bands 75kg x 3 reps --Pink bands 75kg x 3 reps --Purple bands 85kg x 3 reps --Pink bands, Equal PB 85kg x 3 reps --Pink bands Not really enough volume at the right intensity but no time. YTWL's 3 x 10 | ||
| nails |  | ... | 09-04-2018 @ 20:13 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | I went to an awesome seminar yesterday on striking and combinations. It was a fairly short one at just 3 hours but it was no stop for the whole time. I'm a good striker, that's one of my strong points but it always helps to tidy up technique and work on my weak areas. Bizarrely my lats are killing me today | ||
| stephen9069 | | ... | 09-04-2018 @ 22:28 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Still a strong session mate and seminar sounds hardcore your cardio must be quite high now. | ||
| Oxman | | ... | 10-04-2018 @ 13:03 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 3 hours non stop! Sounds tough mate and that session for a rushed one looked very decent. | ||
| nails | | ... | 10-04-2018 @ 19:57 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thanks guys. I've realised I need a couple of days buffer around these seminars so that I can get the most out of them and recover as they take a lot from me. The giant set approach that I use these days has a cardio element to it so every training session is like heavy cardio. That has made a big difference to my overall fitness. I also get out and run a few miles once a week. Adding LISS also helps and doesn't impact recovery as much as sprinting. The whole seminar was like a massive interval. I was either striking pads or holding pads. Striking was like the wotk interval and pad holding like the lower intensity interval. Don't mistake that though holding pads properly is a workout in itself so that part was far from rest. I was dripping with sweat at the end but I could still work and could have gone through a few hard rounds if needed. Thats very telling and puts me in a good place. I'll be back lifting tomorrow, it's going to be a shorter week again this week but stuff will get done. I may even go heavy again on the deads since I'll have the recovery. So far the next KM event is planned for May but another could crop up last minute like this one did. | ||
| nails | | ... | 11-04-2018 @ 08:42 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 11th April 2018 Feeling pretty meh today, nothing felt right and couldn't get going. I'm going to treat the rest of the week as a deload/reload week and play it bt ear. Next week I'll be guns blazing again. A1 Trap Bar Rows bar x 10 reps 65kg x 10 reps 75kg x 10 reps 75kg x 10 reps --lats still destroyed from the weekend A2 Dead Press bar x 8 reps 60kg x 8 reps 70kg x 3 reps 80kg x 3 reps 90kg x 3 reps 100kg x 1 rep --That'll do pig, that'll do. A3 Kneeling Rollouts x 7 reps x 6 reps x 6 reps x 6 reps A4 Squats 70kg x 3 reps 120kg x 3 reps 160kg x 1 rep 180kg x 1 rep 200kg x 2 reps 210kg x 1 rep 220kg x 1 rep -- Beltless PB by 5kg. All very minor in the grand scheme of things but I needed a win and I knew this was there. I couldn't get the right upper back tightness today which was a bit of a detriment. YTWL's 3 x 10 | ||
| nails | | ... | 12-04-2018 @ 13:34 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 12th April 2018 Amazing KM session last night. The advanced part of the class started with full contact sparring. I paired up with the beast of a fighter, he has 20+ years martial arts experience and has been in the ring for multiple disciplines. He's wicked fast, strong and fit as a fiddle. He out classed me in almost every way. Lets just say I had my arse handed to me. However I pride myself in continuing to fight despite taking a proper pasting (black eye today). Despite all this I had great fun and this "round" ended in my favour as a knee strike to his groin ended it. Ah KM smash them in the nuts and run away. A1 Front Squat 70kg x 8 reps 100kg x 8 reps 100kg x 8 reps --This feel like a good working weight. The last reps challenge me and my quads are certainly firing. 145kg x 1 rep --Meh why not. A2 Kneeling Hip Extension x 10 reps x 10 reps x 10 reps While I'm flirting with recovery issues I decided to sack off the dead as they ask a lot of me. Perhaps I should have put the bar on my back and squatted a bit. Even at the same intensity I can recover from squats so much faster than deads. Facedown Incline Curls 10kg x 25 reps 30kg x 8 reps 30kg x 8 reps -- Wow these are awesome. They completely eliminate my forearms and shoulders and thus force my biceps to do the work. That's the part I struggle with. Now all I need to do is get enough volume at the right intensity. 30kg feels about right for now but I need about 8 sets a week. This is the most positive I've felt about a curl. YTWL's 3 x 10 | ||
| stephen9069 | | ... | 12-04-2018 @ 19:01 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Lol with your strength getting smashed in the nuts myst be like getting hit with a sledgehammer. Some strong work mate even if you havent been feeling it. | ||
| John | | ... | 12-04-2018 @ 19:46 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Lol he is probably still on the mat clutching his jewels  lovely those squats coming alone lovely too, | ||
| nails | | ... | 13-04-2018 @ 08:41 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Ha ha cheers guys. TBF getting a wack in the nuts hurts regardless of who does it. Even a light tap can have you bending over in pain. TJ did have a guard on and I didn't go full beans in his beans. Just enough to say "I've got you" or course if he's hit me again he would have got something with a bit more menace. I'll be checking out everyone's logs soon, just about have enough time to write in mine at the moment. | ||
| nails | | ... | 13-04-2018 @ 08:55 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 13th April 2018 A1 Press with Bands bar x 5 reps --Pink Bands bar x 5 reps --Purple Bands 60kg x 3 reps --Pink Bands , Damn this feel heavy today 60kg x 3 reps --Purple Bands 70kg x 3 reps --Pink Bands 70kg x 3 reps --Purple Bands 80kg x 1 rep --Pink Bands 80kg x 1 rep --Purple Bands A2 Chin ups x 5 reps x 5 reps x 5 reps x 5 reps Sacked off the regular stuff here as something isn't right, everything is just too damned heavy. However I'm not one to give up so instead I started working with bands doing various things like chest press, triceps extensions, triceps push downs etc. I stopped counting after 300 total reps but in reality it's probably close to 500 reps. Loads and loads of blood pumped into my muscles which felt both good and painful. Feels like I got something productive done despite things not going my way. Also I worked out how to do row using just the bands. These are beyond awesome. Sort of like a pull apart but a row version and with much more tension. Very easy on the joints and I can bang out set of 25+. I see these as an excellent way to increase my overall row volume without impacting too much on my recovery. In fact I think these will increase recovery due to the increased blood flow. I'm actually glad to have a bad week, this discovery makes it worth it. | ||
| Oxman | | ... | 14-04-2018 @ 19:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Banded rows sound interesting mate...something I may look into myself. Solid sessions and a good discovery in that last session, I love it when you get those eureka moments. | ||
| nails | | ... | 17-04-2018 @ 13:01 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Banded rows sound interesting mate...something I may look into myself. Solid sessions and a good discovery in that last session, I love it when you get those eureka moments. Really nothing's new under the sun and I'm sure loads of people have been doing them for years. In fact I'm pretty sure I've done them myself at some point but it's not so much what you do but the way you do it. I can feel my scapulae moving through a fairly complete ROM. The bits my arms are doing are not important, it's all about that scapula action. I tried to catch it on video but I'm not sure it really came out. For some who does a lot of sitting and spends too much time in internal rotation this sort of thing is very important to my structural integrity. Adding in odds and ends like this should keep me lifting for longer. | ||
| nails | | ... | 17-04-2018 @ 13:19 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 16th April 2018 Absolutely madness recently, clearly I'm going through a busy period in my life. I had intended to rest up over the weekend but life/wife had other ideas. I ended up digging over the garden and removing the top layer of soil. This needed clearing so I took it all to the dump in about 500,000 sacks. The next day was all about moving sand and finishing off the project. Mark Riptoes words have never seen more real "a stronger person is...more useful in general". I'm also getting pulled in meetings in various parts of the country so I barely have time to fart at the moment. ...also I got out with only 20 minutes to train thanks to my youngest waking up... Band Rows x 25 reps x 25 reps x 25 reps A1 Trap Bar Rows bar x 10 reps 65kg x 10 reps 65kg x 10 reps 65kg x 10 reps --Ditched due to time A2 Dead Press bar x 8 reps 60kg x 8 reps 70kg x 8 reps 80kg x 3 reps 90kg x 8 reps --Only just, need to get this a bit better in general. These high rep sets are killer. A3 Kneeling Rollouts x 7 reps --Ditched due to time A4 Squats 70kg x 3 reps 120kg x 3 reps 160kg x 3 reps 180kg x 1 rep 200kg x 2 reps 200kg x 2 reps 200kg x 2 reps --I think this is some sort of beltless PB | ||
| Oxman | | ... | 17-04-2018 @ 19:12 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Sounding crazy busy mate  That's a ton of work in very little time mate! | ||
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