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OxmanIcon...15-05-2018 @ 21:07 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Damn mate squats are looking damned strong.
nailsIcon...16-05-2018 @ 09:51 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:Damn mate squats are looking damned strong.


Cheer mate, I'm certainly working at a higher % of max than I have in the past. Heavier weights are feeling more natural now. My tier 1 goals (of 3 tiers) are almost complete. That means I will push up a little and try to hit the same reps with a slightly greater load.

Here's mt first 2 tiers. Nothing special but it gives me options depending on how the bar feels on my back on a given day.

Goals Tier 1
Weight | Reps | Est. max
200 | 4 | 227 --Done
170 | 10 | 227 --Done
195 | 5 | 227 --Outstanding
175 | 9 | 227 --Done
190 | 6 | 228 --Done
180 | 8 | 228 --Done
185 | 7 | 228 --Done
210 | 3 | 231 --Done
220 | 2 | 235 --Done
235 | 1 | 235 --Done


Goals Tier 2
Weight | Reps | Est. max
205 | 4 | 232
175 | 10 | 233 --Done
200 | 5 | 233
180 | 9 | 234
195 | 6 | 234
185 | 8 | 234
190 | 7 | 234
215 | 3 | 236
225 | 2 | 240
240 | 1 | 240
nailsIcon...16-05-2018 @ 10:10 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 16th May 2018

Feeling a bit beaten up. I'm not sure if that's due to lack of recovery or to literally being beaten up. Mondays KM session was 2 hours of sparring. It built up from sparring using specific attacks and 1 on 1, right up to anything goes and all vs all. During that final "battle" I just grabbed the nearest "small person" and used him as a projectile at the nearest "Big person". Worked a treat, took them both out.

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps
x 25 reps

A1 Front Squats
70kg x 8 reps
120kg x 3 reps
--Reverse bands on
160kg x 3 reps
160kg x 3 reps --Volume PB

A2 Nordic Curl Variants
--Hip Extension
x 10 reps
-- Nordic Curls with band assitance
x 5 reps --Up 2 reps From last week
--Band off
x 1 rep --PB, This is the first true reps I've had with these. It was a bit ugly and i could get flatter but I'll take it. Cramped like mad after though.
--Band on
x 5 reps

EZ Curls
35kg x 10 reps
35kg x 10 reps
35kg x 10 reps

Deadlift
--Hook Grip
120kg x 3 reps
160kg x 1 rep
200kg x 1 rep
--Straps and belt on
230kg x 1 rep
260kg x 1 rep -- Heavy AF but not a max an a very pleasant surprise.
--Reverse bands on, Wide Grip, Belt off
285kg x 5 reps --Damn these were heavy today. The world went black at the edges on the last rep



nailsIcon...17-05-2018 @ 08:58 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Thursday 17th May 2018

Still not quite right. People are dropping like flies at work so i may have some sort of lurgy but mask has general soreness and the like. Meh, whatever, I'll keep going until I can't.

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps


A1 1 x DB Rows
40kg x 10 reps (Each Side)
50kg x 10 reps (Each Side)
70kg x 5 reps (Each Side)
70kg x 5 reps (Each Side)
70kg x 5 reps (Each Side)

A2 Press With Bands
bar x 5 reps --Pink Bands
bar x 5 reps --Purple Bands
60kg x 3 reps --Pink Bands
60kg x 3 reps --Purple Bands
70kg x 3 reps --Pink Bands
70kg x 3 reps --Purple Bands

Motivation for the press against bands has hit the floor. I need to ditch this and put in a different press. I'd like to rig up some sort of reverse band work to overload my lockout more. Maybe RB Z-press if I can get it to work.

Push Press
70kg x 3 reps
80kg x 3 reps
90kg x 1 rep
--Belt on
100kg x 1 rep
110kg x 1 rep --Very easy
120kg x 1 rep --Very hard. Almost blacked out as I lowered the bar. The world was all dark at the edges when I turned the video off and I almost walked right passed it.


stephen9069Icon...17-05-2018 @ 20:01 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Very strong pressing mate and your face afterwards lol
nailsIcon...18-05-2018 @ 07:43 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Very strong pressing mate and your face afterwards lol


Lol yeah cheers mate. The world was still dark apart from a tiny little point of light.
JohnIcon...19-05-2018 @ 22:56 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Really strong work in the last week or two mate, fantastic Happy
nailsIcon...21-05-2018 @ 13:29 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
John said:Really strong work in the last week or two mate, fantastic Happy


Cheers mate, need to get some good sessions in, there are life hurdle cropping up. Nothing serious, just a temporary priority shift.
OxmanIcon...21-05-2018 @ 13:32 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Epic tricep strength to lock that 120kg out mate Eek Eek
nailsIcon...21-05-2018 @ 13:40 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 21st May 2018

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
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 --Kept it light today

A2 Dead Press
bar x 10 reps
60kg x 3 reps
70kg x 3 reps

A3 Kneeling Rollouts
x 7 reps
x 7 reps
x 7 reps
x 7 reps

A4 Squats
70kg x 3 reps
120kg x 3 reps
160kg x 1 rep
200kg x 1 rep

--Reverse bands on
230kg x 3 reps
250kg x 1 rep --Much easier than expected. I told myself to hit 1 then rack the bar so that's what I did. in reality I think 3 would have been possible. I now have 2 goals 230kg x 5 and 250kg x 3.

Dead Press
--Slight adjustment, rest 30 second between sets.
80kg x 3 reps
80kg x 3 reps
80kg x 3 reps
80kg x 2 reps
80kg x 2 reps
80kg x 2 reps
80kg x 2 reps
80kg x 2 reps --Nice smooth reps, even at the end.


nailsIcon...22-05-2018 @ 10:26 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:Epic tricep strength to lock that 120kg out mate Eek Eek


Cheers mate, I need a bit more though.
nailsIcon...22-05-2018 @ 10:40 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 22nd May 2018

Another epic Km session last night. I have anew instructor and he's very big on full contact. It's much more real and the cardio requirement is unreal. Lots of sparring and lots of choking. Basically the aim was to fight people and try and choke as many as possible. It's a bit unfair on the others since my neck is thick and my hands are strong.

Band Rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps


A1 Front Squat
70kg x 8 reps
120kg x 3 reps
--Revers bands on
160kg x 3 reps
180kg x 1 rep --Even just standing with this is hell on the abs. The squat itself was very easy (from a leg pov) but damn my abs were smoked after just 1 rep.

A2 Nordic Curl Variants
--Hip Extension
x 10 reps
--Full Nordic Curl
x 1 rep --Surprised myself a little here, I just launched into it.
--Bands assisted Nordic Curls
x 5 reps
x 5 reps

Damn, didn't pay attention to the time, quick get some dead in.

Deadlift
--Hook grip
120kg x 1 rep
160kg x 1 rep
200kg x 1 rep

--Revers bands on, straps on, wider grip
290kg x 5 reps --Big hold at the end.


OxmanIcon...22-05-2018 @ 20:39 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Bloody lovely reverse band deadlifting mate...300kg+ there now then! Strong mate and an epic hold at the end!
stephen9069Icon...23-05-2018 @ 20:38 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
that front squat flew up mate and that's some brutal hold on the deadlifting well done mate
nailsIcon...24-05-2018 @ 13:16 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Cheers lads. Reverse bands deads are progressing nicely, in fact I only did the hold because the set felt too easy. But damn those reverse band squat front squats are hard. Just unracking the weight and holding it is a serve challenge to the abs. The squat itself feel like a cake in comparison.

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