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Road to Southern U105 Qualifier

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Big_VessIcon...14-12-2011 @ 14:47 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
14.12.11

BW 103.5

light session today, keep things ticking over,

Shoulder press

bar x 20
40 x 10
60 x 5
70 x 5
80 x 5

SLDL

60 x 5
80 x 5
100 x 5
120 x 5

Bent over row

60 x 5
70 x 5
80 x 5
90 x 3
80 x 5
70 x 5
60 x 5

sit ups 10 x 5 with 15kg plate

core 3 x 45secs

stretch.

have friday night off to train weather permitting.
Big_VessIcon...29-12-2011 @ 17:04 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
29.12.11

Flat bench
Bar x 20
60 x 5
80 x 5
100 x 5
110 x 5
120 x 2
125 x 1
100 x 5

Incline CG bench
40 x 10
50 x 5
60 x 5
70 x 5 – these felt great, big pump on the arms lots more to come here

SLDL
60 x 10
80 x 5
100 x 5
110 x 5 took it easy no belt

Hammer curls
Upto 22kg x 5

Core 3 x 30secs

Long stretch


BW 103.5 – work has been crazy of late and haven’t trained hardly at all, should ease down after NYE then I can sort the diet out, have a firm schedule of training and get my head down.
Big_VessIcon...03-01-2012 @ 08:57 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
02.01.12

events in the garden.

log

45 x 1
65 x 1
75 x 1
80 x 1
90 x 1
100 x 1
110 x cleaned only
120 x f

wanted to feel the weight

farmers (drop and turn at 10m)

60 x 20m
80 x 20m
90 x 20m

quick workout testing the water as ive not done much for the last month.

gym work Weds and Fri - events Sun & Mon.
Big_VessIcon...04-01-2012 @ 14:35 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
04.01.12
Was really in the mood today, gym was packed tho, everyone in there.
Going to do one OH rep day and on the weekends do a max day.

Zercher squat
60 x 5
80 x 2
90 x 2
100 x 2
110 x 2
120 x 1


Ohp
Bar x 10
60 x 5
70 x 5
80 x 5
90 x 5
70 x 10
60 x 14
Burnt out.

Z bar tri curls
30 x 10 – 3 sets
Bic curls
30 x 10 – 3 sets
10 x 5 sit ups
3 x 30secs core
Stretch.
Big_VessIcon...06-01-2012 @ 00:25 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
Today cardio

15mins row
20mins x trainer.

Core 45secs x 3

Stretch
Big_VessIcon...06-01-2012 @ 14:46 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
06.01.12

Flat bench
Bar x 20
60 x5
80 x 5
100 x 5
110 x 4
120 x2
125 x 1
130 x1
100 x 7
Triceps fried.

Front / side and rear seated raises
6kg 3 sets of 10 nice and slow.
Sit ups with 10kg weight 5 sets of 10
Grip work worked upto 190kg hold for 10secs.
Hammer curls 3set x 5 24kg dumbbell.
Core 3 x 45secs.
Stretch.
Getting back in the swing of it, will train Sunday events.

BW 102.5kg very happy.
Big_VessIcon...08-01-2012 @ 19:33 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
tonights session

log

45 x 5 - cleaned once
65 x 1 - one motion
75 x 1 - one motion
85 x 1 - one motion
95 x 1 messed up the one motion pressed it on the 3rd attempt
102.5 x f
102.5 x f

getting pi$$ed changed footing

102.5 x 1

115 x 1 cleaned only

axle

71 x 1 - power clean
81 x 1 - power clean
91 x 1 - changed from power clean to belly halfway completley co#ked it up.
96 x f
96 x f
96 x f all attemped failed the to lock out.

strange session only positive i can take and i am cluching at straws is that i am 7.5kg off my previous log pb and at least 10kg lighter in body weight.

tomorrow a moving events session.
Big_VessIcon...09-01-2012 @ 21:06 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
09.01.12

farmers drop and turn at 10mtrs

60 x 20m
80 x 20m
90 x 20m
100 x 10m
100 x 10m
80 x 40m
60 x 60m

farmers shrugs

60x 5 - 3 sets

quick one family duties came first.
Big_VessIcon...10-01-2012 @ 15:07 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
10.01.12
Cardio day
15mins row
15mins bike
5mins run

3 x 1min core

stretch
Big_VessIcon...11-01-2012 @ 21:24 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
11.01.12

axle press

bar 31kg x 20

71 x 1
71 x 3
81 x 3
91 x 1
96 x 1
98.5 x 1
101 x f

doh axle deadlift

101 x 1
111 x 1
111 x 1 - 10 sec hold
111 x 1 - 5 sec hold
101 x 1 - 10 sec hold
91 x 1 - 10 sec hold

finished.
Big_VessIcon...12-01-2012 @ 14:47 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
12.01.12

Flat bench
Bar x 20
60 x 5
100 x 5
110 x 4
120 x 3
130 x 1
132.5 x 1
110 x 3
110 x 3
110 x 3

Zercher squat
60 x 5
80 x 2
90 x 2
100 x 2
110 x 2
120 x 1

Close grip incline bench
50 x 5
60 x 5
70 x 5
Hammer curls
10 x 10
24 x 5 – 3 sets
3 x 45secs core
Stretch

All felt good, BW is currently 104kg rest day tomorrow. Saturday hoping to train some thai boxing.
Squats / yoke and log Sunday.
Big_VessIcon...13-01-2012 @ 15:18 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
13.01.12
Cardio day,
10mins bike
25mins treadmill alternating between max incline and low speed and lowering incline and increasing speed.
10 x 5 sit ups with 15kg plate
3 x 1min core
Stretch

All done happy with how the weeks gone, slowly building to where I need to be, feel ready for Sundays training. BW 104
Big_VessIcon...16-01-2012 @ 22:35 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
16.01.12

log

45 x 10 - 1 clean
65 x 1 - 1 motion
70 x 1 - 1 motion
80 x 1 - 1 motion
90 x 1 - 1 motion
100 x 1
105 x f
105 x f
95 x 2
85 x 2


axle

140 x 10 mtrs - 6 sets
180 x 10 mtrs - 4 sets

farmers - drop and turn at 10mtrs

60 x 20mtrs
80 x 20mtrs
100 x 10 mtrs
100 s 10mtrs
80 x 40 mtrs
60 x 60mtrs

gutted about the 105kg log so close both times but felt i had no power at all tonight in the shoulders. 1st time using the yoke felt good speed wise every week build up the weight and distance.
Big_VessIcon...17-01-2012 @ 14:51 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
17.01.12

after the shi$ log session last night thought i would go today for weights, warmed up with

1000mtrs row - 4mins 30 secs

10min power walk 10incline.

close grip bench

50 x 10
70 x 5
90 x 5
100 x 5
110 x 3
120 x 1 - PB although I havent maxed out ever before.

hammer curls

20 x 5
26 x 3 - 4sets

front side and rear raises with 8,6 and 4kg dumbbell to stretch out a bit.

sit ups 10 x 5 with 20kg plate

3 x 1min core

stretch.

happier, bench with either zercher squat or DL thursday.
Big_VessIcon...18-01-2012 @ 16:09 
I am pro for the dish
Member 934, 998 posts
SQ 205, BP 157.5, DL 215
577.5 kgs @ 103kgs UnEq
18.01.12

Cardio interval training today 30secs on – 1min off
Bike 10mins
Treadmill 10mins (15incline reducing to 10 slow jog to walk)
Row 3mins dead thought I was going to be sick.
3 x 1min core
Stretch
All done, need to build upto 10min for the row.

Tomorrow bench and zercher squat.

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