REGISTER AN ACCOUNT
Who's Online - 1 member and 27 guests
Powerlifting Advertising. Strongman Advertising.
You are here: HomeForumTraining JournalsNails Log

Nails Log

Users viewing topic: & 1 Guest

12345678910 ... ... 338339340341342343344345346347348

nailsIcon...11-09-2018 @ 13:48 
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:That's spot on mate,I'm always in awe of you work ethic,constant evolving bettering yourself for your sport,great stuff.


Cheers mate, high praise indeed. I would like to be more consistent if I'm honest, had a few life hurdles recently but they will pass. I could also do with being a bit leaner for my next grading in March. Some nice reasonable goals.
nailsIcon...11-09-2018 @ 13:55 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 11th 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 Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

A1 Ring Push Ups
x 10 reps
x 10 reps
x 10 reps --Damn these are hard. Abs have to brace very hard and they just want to wobble everywhere.

A2 1xDB Rows
80kg x 5 reps (Each Side)
100kg x 1 reps (Each Side) --Ok this was abridge too far but 80 was good so I'll stick with that.
80kg x 5 reps (Each Side) --Need to go all out in the last set, today was too reserved.

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
nailsIcon...13-09-2018 @ 14:56 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 12th 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 Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

EZ Curls
bar x 10 reps
25kg x 5 reps
30kg x 5 reps
40kg x 3 reps
45kg x 3 reps
55kg x 1 rep
60kg x 1 rep

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 3 reps

120kg x 2 reps

A2 Boat Rope 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 --Grip destroyed
stephen9069Icon...13-09-2018 @ 18:37 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
More cracking work mate I like the look of those ring push ups and have looked at buying a set myself.
nailsIcon...14-09-2018 @ 09:32 
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:More cracking work mate I like the look of those ring push ups and have looked at buying a set myself.


Thanks mate. Rings are a relatively cheap bit of kit, I got mine for about 20 including the ratchet straps. i haven't make much use of them which is a mistake really as they are a very big bang for buck modality. The only drawn back is, it can be a ball ache changing the heights when you want to switch between exercises. That's the main reason I haven't used them much #Lazybas***d.
nailsIcon...14-09-2018 @ 09:45 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Friday 14th September 2018

Missed a session yesterday as I had to get up and go to work at 2am. Finally got back home by 6pm and at that point training didn't seem very appealing.

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

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

BB Curls
bar x 10 reps
20kg x 10 reps
30kg x 10 reps
30kg x 10 reps
35kg x 10 reps

Sledgehammer swings
x 10 reps (Each Side)
x 10 reps (Each Side)
x 10 reps (Each Side) --Awesome cardio, heart and lungs screaming. BTH I need to get something like this in as part of my warm up every session. There's no excuse, I takes almost no time.


A1 Squats
70kg x 5 reps
120kg x 5 reps
160kg x 3 reps
180kg x 1 rep

A2 Ring Push Ups
x 5 reps
x 5 reps
x 5 reps
x 5 reps
x 5 reps --Chucked these in for stability

Reverse Band Squats
180kg x 10 reps --Put my grip out wider which felt a lot better.
180kg x 10 reps

I realised I need some heavy spinal loading in order to maintain this ability. It felt good to put something reasonably heavy on my back again. I expect these to be hard but in fact they were on the easy side. Form feel much improved and my upper back is certainly stronger. While my quads have always been strong they feel also feel stronger. The SSB is a fantastic tool and even though I haven't used anywhere near the same weight as regular squats I feel I've made some good gains.
nailsIcon...18-09-2018 @ 10:30 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 18th September 2018

Awesome KM session last night, the main focus was break falls and rolls. So so many rolls. Part of it involved doing 6 forward rolls over obstacles and then getting up and striking the pad at the end. Talk about dizzy my head was all over the place and finding a target was a challenge to say the least. A few rounds of that and I was ready to chunder. I carried on though, especially when I saw others quitting. I had to be the last man standing. I've been paying for that victory ever since though. I still feel sick today.

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

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 3 reps
80kg x 1 rep

A2 EZ Curls
20kg x 10 reps
30kg x 10 reps --Left forearm is getting cranky so I've decided to just hit a boat load of light reps. This is always good for my elbows so not problem.
bar x 40 reps
10kg x 30 reps

A3 1xDB Hammer Cheat Curl --Right only
35kg x 10 reps
35kg x 10 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 3 reps
85kg x 3 reps --Whoop, all done, I'll increment to 90kg next week but future increments will be smaller.

Ah no time, therefore SSB squats needed to be done EMOM style

SSB Squat
60kg x 5 reps
90kg x 5 reps

110kg x 4 reps
110kg x 4 reps
110kg x 4 reps
110kg x 4 reps
110kg x 4 reps
110kg x 4 reps
110kg x 4 reps
110kg x 4 reps
nailsIcon...20-09-2018 @ 16:39 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 18th 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 Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 Ring Push Ups
x 10 reps
x 10 reps
x 10 reps
x 10 reps
x 10 reps

A2 BB Curls
bar x 25 reps
bar x 25 reps
bar x 25 reps
bar x 25 reps
bar x 25 reps


SSB Squat
60kg x 5 reps
90kg x 5 reps

115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps
115kg x 3 reps


Thursday 19th 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 Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

A1 Bench Press
60kg x 10 reps
80kg x 8 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 3 reps
120kg x 3 reps

A2 Boat Rope 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

That's it for this cycle of bench, feel like it went well and has been productive. However next cycle I'm going to make a change. I'm going to go for reverse bands as this give me the overload in my triceps that I need. I will also force me to be more explosive. These are all positives. I think I'll start with 160kg as this will put the weight on my chest at ~100kg. Hmmm, maybe that is a bit on the light side, I'll experiment and find out.
nailsIcon...24-09-2018 @ 13:32 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 24th September 2018

Forgot to add Fridays training, oh well.

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

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 3 reps
80kg x 1 rep

A2 BB Curls
bar x 25 reps
bar x 25 reps
bar x 25 reps

A3 1xDB Hammer Cheat Curl
35kg x 10 reps (Right)
35kg x 5 reps (Left)
35kg x 10 reps (Right)
35kg x 5 reps (Left)

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


Dead Press
90kg x 3 reps

90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps


SSB Squat
60kg x 5 reps
90kg x 5 reps

100kg x 6 reps
100kg x 6 reps
100kg x 6 reps
100kg x 6 reps
100kg x 6 reps
100kg x 6 reps


Gripped a KB on it's side while resting between sets. Alternating between hands each rest period. Damn that was hard on the thumbs.

www.instagram.com/p/BoGj5weD53t/
stephen9069Icon...24-09-2018 @ 21:27 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Some awesome work mate the 90kg flew up and those boat rope chin ups look absolutely brutal.
nailsIcon...25-09-2018 @ 09:31 
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:Some awesome work mate the 90kg flew up and those boat rope chin ups look absolutely brutal.


Cheers mate, not fast enough for my liking Roll-Eyes, compared to 85kg that is. Give it a few weeks and it will get better, there's 7 more weeks to get it right until the next increment. That boat rope is nasty for someone with soft office hands like me. But for someone with mans hands like you I should imagine it would be less taxing. It is a brutal variant though.
nailsIcon...25-09-2018 @ 14:00 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 25th September 2018

Ouch my thumbs really hate me today. The KB holds yesterday have destroyed them. This is awesome though since increasing my thumb strength will help with grabs and control (for KM).

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

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 1x DB Row
80kg x 5 reps (Each Side)
80kg x 5 reps (Each Side) --Had to ditch these, thumb death causing big problems. This is the first time grip has been an issue for me. Feels weird.

A2 Ring Push Ups
x 10 reps
x 10 reps
x 10 reps + Pink Band. Holy chest pump Batman. Adding the band seemed to target the pecs more, no idea why but it did. I think elevating my feet will be a good idea, especailly if I get the same chest stimulation.

SSB Squat
60kg x 5 reps
90kg x 5 reps

110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps


www.instagram.com/p/BoJbKkujVYH/
nailsIcon...26-09-2018 @ 16:52 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 26th September 2018

Thumbs still buggered, such is life.

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

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 Bench Press
60kg x 10 reps
80kgx 8 reps
100kg x 3 reps
120kg x 1 rep
140kg x 1 rep
150kg x 1 rep --Slowed down significantly but still smooth. I think I likely had somewhere between 155 and 160 in be today.

--Reverse Bands on
160kg x 3 reps

160kg x 2 reps
160kg x 2 reps
160kg x 2 reps
160kg x 2 reps
160kg x 2 reps
160kg x 2 reps
160kg x 2 reps


A2 Neutral Grip Chin Ups
--Tried to use the boat rope first of all. I did a test rep but it wasn't happening.
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps


www.instagram.com/p/BoLyQHojyaH/
nailsIcon...27-09-2018 @ 15:13 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Thursday 27th September 2018

Alarm didn't go off but I awoke half an hour after it was due to wake me. Therefore i had a lot less training time but damn I was going to squat.

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

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


Squat
70kg x 3 reps
120kg x 3 reps
160kg x 3 reps
180kg x 1 rep
200kg x 1 rep --Nice and easy

--Reverse bands on
200kg x 6 reps
200kg x 6 reps
200kg x 6 reps

www.instagram.com/p/BoONISdj7BU/
stephen9069Icon...01-10-2018 @ 19:52 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Your consistency is excellent mate I don't think iv read anywhere in your journal were you have taken more than a week or two off and your strength shows it mate.

12345678910 ... ... 338339340341342343344345346347348

You are here: HomeForumTraining JournalsNails Log
© Sugden Barbell 2019 - Mobile Version - Privacy - Terms & Conditions - Website by Devto