Neil's Journal

26/01:15

Squats 3's light week day 1
Bar x 12
60 x 3
80 x 3
100 x 3
110 x 3
120 x 3
130 x 3
130 x 3
130 x 3
Oly squats
130 x 3
Paused
130 x 3

Palloffs
3 x 20 with 1/4 stack on each side

Comments
Decided to move the bar down my back a touch which help my starting position and also trained in my lunch hour.
So maybe these two factors are important in my progress.

27/01/15

Light week day 2
Bench 5's
Bar x 20
60 x 8
80 x 5
105 x 5
105 x 5
105 x 5
Close grip 5's
105 x 5
1" board 5's
105 x 5

DB supported rows
20 x 10
20 x 10
20 x 10

Comments
Nice and easy session

28/01/15

Band walks
Foam roll work

Deadlift
70 x 3
90 x 3
110 x 3
130 x 3
145 x 3 - see vid
145 x 3 - see vid
145 x 3
3" block pull
145 x 3 - see vid

Front squats
72.5 x 3
72.5 x 5
72.5 x 5
72.5 x 5

Rolling thunder holds using cable ties
Full stack for 1 minute per hand

Comments
Really worked the core bracing for deadlift and worked fine I think, see vid's

30/01/15
Single leg press
Rack + 50 x
Squats
Bar x 10
Bar x 10
60 x 3
80 x 3
100 x 3
120 x 3
130 x 3
130 x 3
130 x 3
Oly
130 x 3
Paused
130 x 3
Bar x 5
Bar x 5
Bar x 5

Axil cleans mix of continental cleans and power cleans
80 x 2
80 x 2
80 x 2
90 x 2
90 x 2
100 x 1
100 x 1

Planks
5 x 30 seconds

Some Gunz and triceps we bands

Comments
Tried to set up my squats differently so that my start position was better.
Needs lots of work.

lol! get one of those speed walking suits and helmets!!!!!

Traing looking good pal!

http://i.imgur.com/BDfVm.jpg

03-02-15

Bench
Bar x 20
60 x 8
80 x 8
100 x 8
120 x 5
130 x 8
130 x 8
130 x 7

Close grips
137.5 x 5
137.5 x 5
137.5 x 5

1" board bench
120 x 5
120 x 5
120 x 5

Log press from chest (first rep cleaned)
90 x 3
100 x 3
110 x 3
110 x 3
110 x 3

DB from raises
12.5 x 15 each arm

Seated DB tricep extensions
40 x 10
40 x 10

DB Chest supported rows
22.5 x 10
22.5 x 10

Comments
Nice solid session, pressing was ok just a little tired. Bench felt fine and solid, log felt a little off today weak at the lock out but probably tired from the session.

deleted

No to bad up here Nick colder in mainland uk

04-02-15

Front squats - beltless
Bar x 5
40 x 5
60 x 5
80 x 5
100 x 5 - see vid

Deadlift
70 x 2
90 x 2
120 x 2
140 x 2
170 x 2
190 x 2
220 x 2
220 x 2
220 x 2 - see vid

3" block pulls
232.5 x 1
232.5 x 1
232.5 x 1 - see vid

BOR 8's
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

Planks
3 x 30 secs

Comments
Really pleasing session working beltless up to 190 on the deadlifts. The bracing is working.
Tops sets were ok and block deadlifts is just a awkward height.

05-02-15

Atlas stones light reps no tacky
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5 - see vid

DB curls
15 x 5 ES
17.5 x 5 ES
20 x 5 ES
22.5 x 5 ES
15 x 10 RS

Pull downs
60 x 10
80 x 8
80 x 8

Tricep push down
40 x 10
40 x 10
40 x 10

Banded face pulls
Blue x 10
Blue x 10
Blue x 10

Comments
Nice quick easy session, decent on the stones and working them beltless felt really good.
Onwards to squats da morn

06/02/15

Loading medley
65keg + 65kg + 100kg + 100kg
65keg + 65kg + 100kg + 100kg
65keg + 65kg + 100kg + 100kg

Squats
Bar x 3
40 x 3
60 x 3
80 x 3
100 x 3
120 x 2
140 x 2
Belt on
155 x 8 - see vid
155 x 8- see vid
155 x 8 - see vid

Oly squats
165 x 8
165 x 8
165 x 8

Paused squats
142.5 x 8
142.5 x 7
142.5 x 7

Ham curls
20 x 12
30 x 10
40 x 10
30 x 20
20 x 20

Weight planks 3 x 30s

Comments
By the power of grey skull I thought I was going to have a prolapse on the paused squats.
Medlies felt good and thanks to Colin for coming to do then with me and give me much need encouragement to do them
Squats felt good until the paused then had nothing left. Suppose to be 10's but just did what I could leg were feeling beat up by the end

08/02/15

Squats 5x2 @ 80% 176
Bar x 3
40 x 3
60 x 3
80 x 3
100 x 2
120 x 2
140 x 2
160 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Olly squats 2x1-3 @ 85%187
185 x 1
185 x 2

Paused squats 3x3-5 @ 75% 165
165 x 3
165 x 3
165 x 3

Ham Curls
40 x 10
60 x 6
60 x 6
40 x 15
20 x 18

Comments
Well nice quick session is what this turned out to be, so quick I forgot that i needed to film te nan lifts
Solid lifting and all left good except the first rep in the oly squat which tipped me forward, more to do with me rushing.
Always good to see the Arthur's

deleted

It's all getting better again Nick

10/02/15

Bench 3x2 @ 85% 147
Bar x 30
40 x 5
60 x 5
80 x 5
100 x 3
120 x 3
140 x 2
147.5 x 2
147.5 x 2 - see vid
147.5 x 2

Close grip 2x1-2 @ 90% 155
155 x 2
155 x 2

1" board 2x3-5 @ 80% 138
140 x 5
140 x 5
140 x 5

Chest supported rows 5x12
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10

Over head tricep extensions
Half stack x 15
3/4 stack x 12
3/4 stack x 12
3/4 stack x 12
3/4 stack x 12

Comments
Nice quick session minimal rest between sets and exercises. Bench felt good and strong see vid.