Nails Log
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| nails |  | ... | 21-02-2012 @ 09:32 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 21st February 2012 Hang Power Snatch 30kg x 5 reps 35kg x 5 reps 40kg x 5 reps Deadlift 120kg x 5 reps 160kg x 5 reps 185kg x 5 reps 210kg x 5 reps 210kg x 5 reps Feel a bit burnt out. Too much booze at the weekend not really recovered. Deload for the rest of the week. | ||
| nails | | ... | 23-02-2012 @ 15:25 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 23.02.2012 @ 15:32 PM by nails Thursday 23rd February 2012DELOAD Band Face Pulls s**t load of reps until my arms went shakey. Thinking of making this part of my general warm up BTN Push Press 80kg x 5 reps Bench Press 65kg x 5 reps 75kg x 5 reps 90kg x 5 reps Neutral Grip Chin Ups x 10 reps EZ Curls 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps Close Grip Incline Press 50kg x 20 reps 50kg x 20 reps 50kg x 20 reps | ||
| deleted2_20210523 | | ... | 23-02-2012 @ 15:48 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| nails | | ... | 23-02-2012 @ 16:14 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Yes and No, I'm kinda following my own version of 5/3/1 but I've mixed things up and chopped and changed. So strictly speaking I'm not doing 5/3/1. Yeah the A1 A2 thing is a superset. There's a bit of contention for equipment in my garage super setting seems to keep everyone happy. | ||
| nails | | ... | 24-02-2012 @ 20:37 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 24th February 2012 BTN Push Press 82.5kg x5 ATG Squats 60kg x 10 reps 85kg x 8 reps 102.5kg x 8 reps 120kg x 8 reps 140kg x 3 reps 150kg x 2 reps 185kg x 1 rep 215kg x 0 reps --Put my belt on for this rep. Felt really stable and good on the way downbut lost tightness in the hole. (Not ATG) Happy with today and need to do more heavy squatting. | ||
| nails | | ... | 27-02-2012 @ 09:55 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 27.02.2012 @ 15:31 PM by nails Monday 27th February 2012BTN Push Press 85kg x 5 reps --Think I'm going to work my my split jerks since I have to clear my head after I clean the bar so may as well put in a little extra even if it is just 1 rep. Military Press 60kg x 5 reps 62.5kg x 5 reps 72.5kg x 5 reps 82.5kg x 6 reps --Lost my balance and had to dump the bar. Pissed off, know I was on track for a rep PB. 82.5kg x 4 reps --Cleaned the bar again almost instantly and bashed out the extra reps. Ghetto Log Press --Strict 45kg x 10 reps 45kg x 10 reps 45kg x 10 reps 45kg x 20 reps --Went Light in order to get more reps in, however I think I went a little too light. I'll start working up from there. 1xDB Rows 45kg x 8 reps (Each Side) 45kg x 8 reps (Each Side) 45kg x 10 reps (Each Side) Still need to get a video up of my log, it's a bit junkyard but does the job. Decided I need to add in the little extras I do so here goes... Standing Rollout Progressions x 10 reps --These kill me. Band Face pulls x 100 reps Dislocates x 50 reps Chin Ups x 12 reps --First 8 were nice and explosive Sledgehammer tyre strikes x 100 reps --Grip began to fail, thumbs gave up. | ||
| deleted2_20210523 | | ... | 27-02-2012 @ 11:43 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| nails | | ... | 27-02-2012 @ 15:28 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Well I kept the basic idea the same but played around with the rep range and % training max. I did this first of all for my training partner after he injured his back. This variant meant he could still train and kept him in the game. I like this version for things I feel I need more volume on. It's also good if you have an injury thats irritated by heavy weights or you just need to deload for a bit. Week 1 (x10 reps) 45% Training Max x 10 reps 55% Training Max x 10 reps 65% Training Max x 10+ reps Week 2 (x8 reps) 50% Training Max x 8 reps 60% Training Max x 8 reps 70% Training Max x 8+ reps Week 3 (x5 reps) 65% Training Max x 5 reps 75% Training Max x 5 reps 85% Training Max x 5+ reps The next version I've only started doing recently but the idea is to start moving back toward heavier weights. Again my training partner is the driving factor behind this. His back injury flares up when he goes heavy for long periods. The idea is to help condition him to heavy loads again. From my point of view I just use the variants to get stronger is different rep ranges and help keep things fresh. Week 1 (x8 reps) 50% Training Max x 8 reps 60% Training Max x 8 reps 70% Training Max x 8+ reps Week 2 (x5 reps) 65% Training Max x 5 reps 75% Training Max x 5 reps 85% Training Max x 5+ reps Week 3 (x3 reps) 70% Training Max x 3 reps 80% Training Max x 3 reps 90% Training Max x 3+ reps I've had good results with the original program and my bas***dised versions. Generally speaking it's been slow steady progress but almost constant progress. 5/3/1 is such a great program, I wouldn't f**k with it unless you have to. | ||
| nails | | ... | 28-02-2012 @ 10:54 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 28.02.2012 @ 14:51 PM by nails Tuesday 28th February 2012Decided I'm going to write down everything today. --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 10 reps 1xDB Rows 30kg x 15 reps(Each Side) 45kg x 8 reps(Each Side) --MAIN WORK-- BTN Push Press 87.5kg x 5 reps Power Snatch 30kg x 5 reps 35kg x 5 reps 40kg x 5 reps 18" Rack Pull 140kg x 10 reps 170kg x 10 reps 200kg x 23 reps --PB by 3 reps. --EXTRA'S-- Kneeling Rollouts x 10 reps x 10 reps Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | ||
| deleted2_20210523 | | ... | 28-02-2012 @ 14:23 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| nails | | ... | 28-02-2012 @ 14:52 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | No worries. I like to keep things simple, if it ain't broke don't fix it. Here's a video of the ghetto log. | ||
| MrSmall | | ... | 28-02-2012 @ 14:55 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | that is indeed very ghetto! | ||
| deleted2_20210523 | | ... | 28-02-2012 @ 14:58 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| nails | | ... | 28-02-2012 @ 20:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | oh yes ghetto but functional, in fact most of my equipment fits that definition. kirkynick said:I was going to say that you don't look anything like your avatar pic, but then i realised that it's your brother. Well I'd probably look like that if I was taller, fatter, less muscular, balder, weaker and of course YOUNGER.  | ||
| nails | | ... | 29-02-2012 @ 16:55 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 29.02.2012 @ 17:04 PM by nails Wednesday 29th Feb 2012Band Face Pulls x50 reps x50 reps Dislocates x 50 total reps Chin Ups x 13 reps Writing everything down now. Need to start recording my weight on a daily basis as well. I think the more information I can gather the better. | ||
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