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New goal new log

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yiannisIcon...09-05-2018 @ 07:27 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 4 day 2

Deadlifts

2" deficit
Set 1. 180x4 Speed set
Set 2. 210x3 pb
set 3. 212.5x1
set 4. 220x1 pb

after the 212.5 i didn't think 220 would move but moved very well

rdl 4x3 8 sec eccentric
set 1. 100kg
set 2. 120kg
set 3. 130kg
set 4. 135kg

Rope pull threws 4x6

Was ment to be seated good mornings not pull threws but lower back was f**ked before i started yesterday after session on Monday so played it safe at the end.
Followed session up with 15 mins mobility work.
Yoga night tonight
yiannisIcon...10-05-2018 @ 14:23 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq
Post Edited: 12.05.2018 @ 08:31 AM by yiannis
Week 4 day 3

Eccentric overload

Superset
Push press 3x5 8 sec eccentric
Chin up 3x3 8 sec eccentric

Superset
Push press 3x3 8 sec eccentric
Chin up 3x5 8 sec eccentric

Superset
Strict press 8x1 4 sec eccentric
Pull up 8x1 10 sec eccentric

Superset
Strict press 3x3-5 2 sec eccentric
Chin up 3x3-5 4 sec eccentric

Felt good and weights went up considerably from last week.
Yoga last night was great, really enjoying it and its only a hour a week and makes such a difference. Also come up with a little stretching routine to do before events, deads and squats and one for after squats and deads.

http://instagram.com/p/BimR5S5BAxt/
yiannisIcon...12-05-2018 @ 08:30 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 4 day 4

Last training day this week.

Squats
Exercise one
Front squat 5 count eccentric 5 count pause
Super set
Back Squat 5 count eccentric 5 count pause
Set 1. 130 front, 155 back
Set 2. 135 front, 160 back
Set 3. 140 front, 165 back (vid 1)
Set 4. 145 front, 170 back (vid 2)
Set 5. 150 front, 175 back (vid 3)

Exercise two
Back squats 4 count eccentric 2 count pause
Set 1. 180
Set 2. 185
Set 3. 190
Set 4. 195 (vid 4)
Set 5. 200 (vid 5)
Set 6. 202.5 (last pic)
Exercise 3
Leg pres 3 sets 2 mins each set
Strength is flying ATM, heaviest I've ever been and fittest I've been in a long time.

http://instagram.com/p/BipviZ7A6Nq/
yiannisIcon...15-05-2018 @ 13:50 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq
Post Edited: 15.05.2018 @ 13:53 PM by yiannis
Week 5 day 1

Axle and farmers

Not much axle work
4x8-10 power clean strict press

Then farmers 10m runs
102.5 per hand for 2 runs
107.5 per hand for 1 run
112.5 per hand but on pick up felt a crunch in neck so put down and played safe.
Neck feels ok now but was weird as.

http://instagram.com/p/BixXiK0hfNi/
yiannisIcon...15-05-2018 @ 13:52 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 5 day 2

Deads

Snatch grip deads
160kgx5
170kgx5
190kgx5 (pb)
195kgx5 (pb)
200kgx3 (pb)

Good mornings 3x6-8
100kgx6
100kgx8
90kgx8

RDL 1 and 1 quarter reps
3x6

RDL one leg
3x5
nailsIcon...15-05-2018 @ 14:49 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Nice sessions mate, looking at your insta posts, all is coming along nicely. How long now until the comp?

I love bringing my grip out on deads, really puts focus on the upper back. Although a full on snatch grip is a bit wide for me so I go somewhere in between a snatch grip and regular grip. How do you find them?
yiannisIcon...15-05-2018 @ 17:25 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq
nails said:Nice sessions mate, looking at your insta posts, all is coming along nicely. How long now until the comp?

I love bringing my grip out on deads, really puts focus on the upper back. Although a full on snatch grip is a bit wide for me so I go somewhere in between a snatch grip and regular grip. How do you find them?


Cheers mate
Ye I really like them. Love how it feels on upper back. Only being a hobbit my snatch grip isn't all the way tho.
yiannisIcon...17-05-2018 @ 14:19 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 5 day 3

Upper body

Chin ups 5x6

Dbell row 5x12

face pull 5x25

Braced press debll 5x6

80% incline press 5x12

rear delt flies 5x25

Pump is insane.

Yoga last night its getting easier.

Big legs session tomorrow
yiannisIcon...18-05-2018 @ 22:18 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 5 day 4

Legs

Squats with 3 drop sets
2 sets 8,8,8

Set 1. 180kgx8 straight into 140kgx8 straight into 100kgx8
http://instagram.com/p/Bi7fjimhSDl/
Horrible no other words needed!

Set 2. 160kgx8, 130kgx8, 100kgx8

Exercise 2
Leg curls 4x6 4 seconds eccentric

Exercise 3
Cyclist squats
Set 1. 60kgx10
Set 2. 70kgx8
Set 3. 80kgx8
Set 4. 100kgx8

Exercise 4
Lying down Dbell hamstring curls
3x8

Exercise 5
Dbell rdl
3x6

Exercise 6
Calf raises
Set 1. 50 reps
Set 2. 40 reps
Set 3. 30 reps
Set 4. 20 reps

Stretched for 10 mins then walked home which was a struggle haha
yiannisIcon...22-05-2018 @ 10:26 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 6 day 1

axle and farmers

powerclean into strict axle 4x8 upping weight each set

farmers 5m runs going as heavy as I could 5 sets
Wasn't good at all right hand kept going so need to work on that.

Resting todayas hips are sore so going to deadlift tomorrow.
yiannisIcon...24-05-2018 @ 13:29 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 6 day 2

Snatch grip deads
200x4 (pb)
205x4 (pb)
180x4

Had to call session there. Last rep of last set as i started to pull the bar rolled forward so started to pull twisted and felt my hip/lower back. Normally I would of carried on but not risking it this close to comp. Not trained today either but had physio. Will do todays session tomorrow.
Had Yoga last night aswell which has helped a bit.
yiannisIcon...29-05-2018 @ 23:43 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 6 day 3

Upper body

Chin ups 3x6

Seated row 3x12

Face pulls 3x25

Braced press 3x6

80% incline press 3x12

Rear delt flys 3x25

No legs last week due to hip and lower back.
yiannisIcon...29-05-2018 @ 23:46 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 7 day 1

Well horrendous weekend with a 24hr bug so moved days back one day.
Lower back still a bit tender.

Today was events axle 3x3 ftoh and farmers
1st set of axle was 102.5kg and axle broke not sure how but it broke lol so switch to oly bar.
Hated the oly bar much prefer axle
2nd set was 100 on oly bar
3rd 105oly bar

Farmers was 3 sets of 30 m

Then did a arm over arm run to get use to it!

Took today easier then i wanted to as felt back a bit but is getting better

http://instagram.com/p/BjYEJzFhPjm/
yiannisIcon...04-06-2018 @ 06:44 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 7 day 2

Training was not good last week. Still feeling back after pulling on week 6 i couldn't deadlift so did a lot of mobility work.
Ended up only training twice this week.
Went to Kaos on friday with my mate but i had to change what i planned to do and ended up benching just to take pressure off lower back but still get some volume in.
Not benched in a while so was intrigued to see how it went.

Bench all paused
set 1. 110kgx5
set 2. 120kgx5
set 3. 130kgx5
set 4. 140kgx3
set 5. 150kgx2
set 6. 152.5kgx1 narrowly missed the double

Close grip
set 1. 110kgx2
set 2. 120kgx2
set 3. 130kgx2
set 4. 142.5kgx1 (pb)

Slingshot all paused
set 1. 150kgx3
set 2. 160kgx2

Did a few sandbag pick ups as back felt ok(ish) just to practice for comp.

Standing football bar strict press
5x5 67kg

Nice session benching for a changeand nice to see its not far off best so if i decide to do a powerlifting comp again it won't take much to get bench back to best.
Thanks to Luke for welcoming us in and his advice on sandbags.

Hopefully get back on track this week. Back still not 100% but getting there. Only 5 week of training left so can't afford to lose another training week.
yiannisIcon...04-06-2018 @ 22:43 
'Laurel'
Member 4532, 489 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq		Week 8 day 1
Events

After my axle broke last week I managed to get one today so it's a real axle and not some scaffold which is good!
Today was ment to be 3x3
Cleans felt good but seemed to have no pressing power which normally if I can clean it I will press it!
Set 1. 100x3
Set 2. 105x2 just missed lockout on third which really pissed me off tbh as was hoping for 110x3 today
So then decided to do comp weight of 90kg for 2x3 and both sets flew. Really hoping for 10+ reps on the day!

Then onto farmers which I think will be my worst event on day as I have a s**t grip and hobbit hands!
3x30m runs drop and turn 15m
Set 1. 92.5kg per hand
Set 2. 95kg per hand
Set 3. 100kg per hand (comp weight)

All felt really comfy so happy with farmers just Ashame about my pressing tonight!
Video shows last set of axle and last set of farmers!

http://instagram.com/p/BjngSnohUmd/

123456

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