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nailsIcon...30-08-2018 @ 13:47 
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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 30th August 2018

I did stuff yesterday but didn't get chance to log it, therefore it didn't happen.

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

Walking Lunges
x lots

Power Curls
50kg x 5 reps
50kg x 5 reps
50kg x 5 reps -- I need a bit more weight but the eccentric needs to but controlled so I can't just go nuts.

A1 Bench Press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps

120kg x 3 reps
120kg x 3 reps
120kg x 3 reps
120kg x 3 reps
120kg x 3 reps
120kg x 2 reps
120kg x 2 reps
120kg x 2 reps

A2 Scaffold Chin ups
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps



stephen9069Icon...30-08-2018 @ 20:20 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Another solid session mate bench press is looking good.
nailsIcon...03-09-2018 @ 08:48 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Another solid session mate bench press is looking good.


Cheers mate, it's assistance only these days but that seems to be working well.
nailsIcon...03-09-2018 @ 08:56 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 03rd September 2018

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

Walking Lunges
x lots

A1 Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 1 rep
90kg x 1 rep

A2 Triceps Bar Curls
25kg x 10 reps
25kg x 10 reps
25kg x 10 reps -- Left forearm took a lot of warming up so I didn't push it here.

A3 Band Pull Through
x 20 reps
x 20 reps
x 20 reps

A4 Band Planks
~20 Seconds
~20 Seconds
~20 Seconds


Dead Press
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps

85kg x 2 reps
85kg x 2 reps


SSB Squat
60kg x 5 reps
90kg x 6 reps
90kg x 6 reps
90kg x 6 reps
90kg x 6 reps
90kg x 6 reps --Quads pumped to hell even with so few reps. The SSB destroys my quads.

What up with embedded youtube videos? Is it just me that can't see them or is it s site thing?


stephen9069Icon...03-09-2018 @ 19:48 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Another strong session mate seen your press on Instagram it flew up.

Yeah my videos don't seem to be working either
nailsIcon...04-09-2018 @ 13:22 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Another strong session mate seen your press on Instagram it flew up.

Yeah my videos don't seem to be working either


Cheers mate, that was a test, in a couple of weeks I have to decided which increment to go to 87.5kg or 90kg.
nailsIcon...04-09-2018 @ 13:41 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 04th September 2018

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

Power Curls
50kg x 5 reps
60kg x 5 reps
60kg x 5 reps

Snatch Grip Rows
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps --I like these.

SSB Squat
60kg x 5 reps
90kg x 1 rep
100kg x 5 reps
100kg x 5 reps
100kg x 5 reps
100kg x 5 reps
100kg x 5 reps
100kg x 5 reps
100kg x 5 reps


JohnIcon...04-09-2018 @ 16:17 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Lots of consistant hard work here nails.
JohnIcon...04-09-2018 @ 16:17 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Lots of consistant hard work here nails.
nailsIcon...05-09-2018 @ 11:25 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
John said:Lots of consistant hard work here nails.


Cheers mate. It's paying off, my "real world" strength is up. All my KM training partners comment of how "it's a f**king nightmare" (direct quote) to try and match me strength on strength. It forces them to use good technique and since I'm the most non-compliant training partner there is (for the higher grades who needs true test) it provided them with real feedback. Or at least the most real feedback they are likely to get in a controlled environment. Long story short, I'm getting the results I want Grin.
nailsIcon...05-09-2018 @ 11:30 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 05th September 2018

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

A1 Bench Press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps

120kg x 3 reps
120kg x 3 reps
120kg x 3 reps
120kg x 3 reps
120kg x 3 reps
120kg x 3 reps

120kg x 2 reps
120kg x 2 reps

A2 Boat Rope Chins
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps


nailsIcon...10-09-2018 @ 17:46 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 10th September 2018

Last week was a bit bad, 2 out of 3 kids got tonsillitis which was the death knell for training. They're all better now though so it back to business as usual.

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Pulldowns
x 25 reps
x 25 reps
x 25 reps

A1 Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 1 rep

A2 Triceps Bar Curls
25kg x 10 reps
35kg x 6 reps
15kg x 20 reps

A3 Band Plank
~20 Seconds
~20 Seconds
~20 Seconds


1 Arm Cheat Hammer Curls
30kg x 10 reps
30kg x 10 reps --Right arm only (weak arm)

Dead Press
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps
85kg x 3 reps

85kg x 2 reps


SSB Squat
60kg x 5 reps
95kg x 6 reps
95kg x 6 reps
95kg x 6 reps
95kg x 6 reps
95kg x 6 reps
95kg x 6 reps
stephen9069Icon...10-09-2018 @ 19:41 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Another strong session mate and those SSB squats are looking a lot more natural and fast now aswell.
nailsIcon...10-09-2018 @ 20:14 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Another strong session mate and those SSB squats are looking a lot more natural and fast now aswell.


Cheers mate, the ssb kills me but that's good. It feels like I'm training a weakness. My real world strength is more important than the numbers on the bar and that's exactly what the ssb gives me. When I'm fighting it doesn't matter how much I squat on a bar, it matters how hard I can kick, how fast I can move, how long I can move for. That's my measure these days.
JohnIcon...11-09-2018 @ 10:50 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
That's spot on mate,I'm always in awe of you work ethic,constant evolving bettering yourself for your sport,great stuff.

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