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Floobler | Son of Steven gets Swole | 23-11-2016 @ 00:10 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Fallen out of updating a journal on here, but noticing my progression isn't as good as when I keep up a detailed log so decided to start up a new one for the coming year. Current best lifts Squat 210kg Bench 132.5kg Deadlift 220kg (definitely more there but I've been plagued with back injuries) Strict press 92.5kg Push press 115kg Competing in just under 3 weeks, prep hasn't been the best but training is starting to come together. It'll be the first inters comp I've done, events are: Truck pull Axle press 110kg for reps (clean first rep then press from the chest) Farmers walk 125kg per hand for 20m Car deadlift side handle approx 275kg for reps Yoke walk 280kg for 20m Just doing this comp for fun really, still just building up for next year. Gunna do body power U105's I think, looks like I mainly need to work on my static strength for that (pretty much what I always have to work on). & in case you're wondering what the journal name is about, my last name is Segal & everyone always asks me what it's like having a Kung-fu master as a dad | ||

Floobler | ... | 23-11-2016 @ 00:17 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Today - shoulders Strict press 20kg x 8, x 8 40kg x 6 50kg x 5 Add belt, elbow sleeves 60kg x 5 Add wrist wraps 70kg x 4 75kg x 3 80kg x 3 82.5kg x 3 PB 87.5kg x 2 PB 92.5kg x 1 PB Push press 80kg x 6 90kg x 4 100kg x 3 110kg x 2 PB - not enough leg drive on first rep, 2nd was better Hammer strength shoulder press 40kg x 8 60kg x 8 75kg x 5 75kg x 5 85kg x 2 Delt tri set (front raise to side raise to rear raise) 15kg's 3 sets of 10 each exercise Rolling thunder deadlift 20kg 35kg 45kg Add chalk, belt 55kg 65kg - tough with the left, comfy on the right | ||

StevenFatty | ... | 23-11-2016 @ 14:59 | |

My name is Steven , I am a fatty. Member 6048, 393 posts | One of those exercise for less places? | ||

Floobler | ... | 23-11-2016 @ 21:48 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | StevenFatty said:One of those exercise for less places?Yeah mate, I work there now. Today: legs. Back isn't feeling great so did some paused work to make the weight necessarily lighter. Pause squat 50kg x 5 80kg x 5 100kg x 5 Add belt 120kg x 5 140kg x 5 150kg x 4 160kg x 3 170kg x 3 PB 180kg x 1 PB - not as easy as I would have liked but was tired from all the build up sets Lunges 60kg x 8 80kg x 6 90kg x 6 100kg x 5 Leg curls 100lbs x 10 130lbs x 8 150lbs x 6 150lbs x 6 165lbs x 5 Calf raises 50kg x 10 70kg x 8 85kg x 8 95kg x 6 105kg x 6 115kg x 5 Decline sit-ups BW x 10 +10kg x 10 +16kg x 10 +20kg x 10 | ||

Floobler | ... | 24-11-2016 @ 04:56 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Light chest and arms this morning, just getting some reps in Bench press Bar x 19, x 20 60kg x 12, x 12 80kg x 11 90kg x 10 100kg x 8 70kg x 18 Incline DB bench 25kg's x 15 35kg's x 10, x 10, x 10 Floor press 50kg x 15 70kg x 12 85kg x 9 80kg x 10 Incline DB flyes 15kg's x 20, x 20, x 20 Seated hammer curls superset with incline skullcrushers 15kg's x 15 / 30kg x 15 15kg's x 15 / 30kg x 15 17.5kg's x 12 / 35kg x 12 17.5kg's x 12 / 35kg x 12 20kg's x 10 / 40kg x 10 BB curls superset with DB overhead extensions 30kg x 12 / 25kg x 15 30kg x 12 / 25kg x 15 30kg x 12 / 25kg x 15 35kg x 12 / 30kg x 12 Wrist roller 20kg x faill - too heavy 10kg x 2 rotations 10kg x 3 rotations 15kg x 2 rotations | ||

Rodger | ... | 24-11-2016 @ 12:45 | |

salad dodger *missing* Member 1805, 10371 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Nice pressing mate! | ||

Floobler | ... | 24-11-2016 @ 20:22 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Rodger said:Nice pressing mate!Thank you! Not something I'm naturally very good at, have to keep working hard at it Was supposed to be training a client this afternoon but they didn't show up so had to hang round the gym for a couple hours. Couldn't resist training, did a some upper back assistance work Bench rows Bar x 12 40kg x 12 60kg x 10 80kg x 8 Add straps 90kg x 5 100kg x 5 110kg x 5 120kg x 5, x 5, x 5 - very easy 135kg x 3 - really easy again First time trying rows off a bench, quite liked it felt very strong T-bar rows 40kg x 12 60kg x 12 80kg x 10 100kg x 8 PB - easy 120kg x 7 PB - then drop to 80kg, 60kg & 40kg each to failure My rows feel ridiculously strong atm, can probably row 75% of my deadlift max for reps, quite absurd really Hammer strength seated row machine 30kg x 15 35kg x 15 45kg x 15 55kg x 12 65kg x 10 Lat pulldown 100lbs x 15 130lbs x 8 Didn't like the feel of this so left it there, prefer the hammer strength pulldown Straight arm pulldown 22.5lbs x 20 32.5lbs x 20 42.5lbs x 20 52.5lbs x 15 First time with this as well, not a bad finisher I suppose Hammer strength lat pulldown 90kg x 15 110kg x 12 125kg x 10 110kg x 13 Probably the biggest back pump up I've ever had today. The last two sessions have just been for fun really, enjoyed breaking up the heavy lifting with some bro stuff though. Resting tomorrow then events Saturday. | ||

Floobler | ... | 26-11-2016 @ 16:32 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 26.11.2016 @ 17:54 PM by Floobler Went down to Doncaster today for events, had a good sessionLog press (1 clean then press) Empty log x 3 sets 5-8 reps Add belt 80kg x 4, x 3 90kg x 2 Belt was catching on the clean, felt awkward so swapped to soft belt 100kg x 2 105kg x 2 PB 110kg x fail - strength was there just couldn't breath, lost tightness Axle press (1 power clean then press) 60kg x 5 80kg x 4 90kg x 4 100kg x 4 - failed 5th, ran out of breath again Car deadlift simulater Small tyre (240kg) x 3 Add belt Big tyre (500kg) x 3, x 3 Add straps Big tyre x 8 Dunno what this was in the hands but a guy who deadlifts 240 struggled to pull the big tyre for a triple, bodes well for me Stone over yoke 90kg x 1 110kg x 1 PB - easy, never done this without tacky before 110kg x 1 Was going to do 110 for reps but caught my finger as the stone bounced up, quite painful so left it there Yoke walk (runs of 40m drop & turn @20m) 25kg 105kg 185kg 225kg 265kg The yoke was supposedly 25kg, it definitely felt heavier than that & was very wobbly Bench press 80kg x 12 100kg x 8 120kg x 3 130kg x 1 - easy 140kg x 1 PB 145kg x fail - just stalled about half way, it's close Sled drag (with harness to simulate truck pull) 30kg + 80kg bloke x 40m - struggled with technique 30kg + two 110kg+ guys x about 5m, very heavy 30kg + 110kg bloke x 20m, x 20m - these were better, nice and fast | ||

Floobler | ... | 27-11-2016 @ 20:36 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Box squat (couldn't find anything decent to do these off, ended up using a bench it was a bit above parralel :/) 60kg x 5, x 5 90kg x 5 120kg x 5 140kg x 5 160kg x 5 180kg x 5 190kg x 3 200kg x 3 - default PB very easy, beltless too Power clean 40kg x 5 60kg x 3 80kg x 3 90kg x 3 100kg x 2 PB 110kg x fail 110kg x fail Technique is shocking on these lol Box jump BW +16kg to 20" x 3 BW +20kg to 20" x 3, x 3, x 3, x 3, x 3 BW to 30" x 3 BW to 39" x fail BW to 39" x fail BW to 39" x 1, x 1 First time doing box jumps, 39" isn't very high but it looked intimidating, kinda pussied out the first two attempts Sprints 3 runs of 30-40m Glute ham raise BW + red band x 12 Changed band setup, made it much more difficult BW + red band x 7, x 6, x 7 Standing calf raise machine 80kg x 6 90kg x 6 100kg x 5 110kg x 5 120kg x 5 Seated calf raise machine 30kg x 20, x 20, x 20, x 20 | ||

Floobler | ... | 28-11-2016 @ 02:36 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Middle of the night chest & triceps session Floor press Bar x a couple of sets 50kg x 15 70kg x 10 90kg x 5 110kg x 5, x 5 115kg x 5, x 5 PB 117.5kg x 5 PB - pretty easy Incline bench (mostly paused reps) 60kg x 12 85kg x 10, x 10, x 10 PB Dips BW x 15, x 15, x 14, x 17 Incline DB flyes 20kg's x 12, x 12 20kg's x 13 then straight into 10 presses, good finisher for chest Skullcrushers 40kg x 12, x 12, x 12, x 12 DB overhead extension 25kg x 20, x 16, x 15, x 15 | ||

Floobler | ... | 28-11-2016 @ 19:45 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 28.11.2016 @ 19:46 PM by Floobler Really good back and bicep workout todayBench rows 40kg x 15 60kg x 12 80kg x 10 90kg x 8 Add straps 100kg x 5 110kg x 5 120kg x 5 130kg x 5 PB 140kg x 5 PB 150kg x 5 PB 160kg x 4 PB Probably went a bit too heavy on this tbh, got quite competitive between me and my training partner. Felt easy up to 140kg though T-bar rows 60kg x 15 80kg x 12 100kg x 12 PB 115kg x 8 PB Hammer strength pulldown 80kg x 15 120kg x 12 150kg x 12 PB Facepulls 100lbs x 15, x 15, x 15 EZ preacher curls 30kg x 8, x 8 35kg x 5, x 5 Seated hammer curls 20kg's x 10, x 10, x 10, x 10 Wide grip 21's 15kg x 2 sets | ||

Floobler | ... | 29-11-2016 @ 22:32 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Shoulder day! Strict press Bar x 12, x 8 40kg x 8 50kg x 5 Add belt, sleeves, wrist wraps 60kg x 5 70kg x 4 80kg x 3 85kg x 3 PB 90kg x 1 - easy 95kg x 1 PB Seated DB shoulder press 20kg's x 12 28kg's x 10 32kg's x 8, x 8, x 8 PB 34kg's x 8 PB Lateral raises 14kg's x 12 20kg's x 10 26kg's x 5, 20kg's x 5, 14kg's x 10, 8kg's x 12 (drop set) Front raises 12kg's 4 sets of 10-12 Cable lateral raise 10lbs 4 sets of 15 | ||

Floobler | ... | 30-11-2016 @ 22:13 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Lower back was sore so decided to focus on speed today and go a little lighter. Squat 60kg x 5 100kg x 5 Add 46kg of chains 100kg x 3 120kg x 2 140kg 9 sets of 2 Remove chains 160kg x 2 Leg press (don't know what Sled weighs empty) 200kg x 20 250kg x 15 300kg x 12 350kg x 10 - tough set, PB? Lying leg curl negatives (lift up with both legs then lower slowly with one leg alternating) 60lbs x 5 each leg 70lbs x 5 80lbs x 5 90lbs x 5 100lbs x 5 105lbs x 5 Standing barbell calf raises 60kg x 15 100kg x 12 130kg x 10 150kg x 8 170kg x 5 Seated calf raise 32.5kg x 20, x 20 Decline situps BW x 25, x 25, x 20, x 20 | ||

Floobler | ... | 01-12-2016 @ 18:07 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Light day on chest and back, just getting some reps / volume in. Bench press Bar x 22 60kg x 15 80kg x 12 100kg x 10 105kg x 9 - cheap PB 105kg x 8 Incline bench (mostly paused reps) 60kg x 10 80kg x 10 92.5kg x 8, x 8 PB 60kg x 18 Flat DB flyes 15kg's x 20, x 20, x 20, x 20 These hurt 15" deadlift 60kg x 10, x 10 Add belt, straps 90kg x 10 110kg x 10 130kg x 12 Pullups BW x 10, x 10, x 9, x 11, x 10 Doing 50 reps in as few sets as possible DB pullover (slight incline) 15kg x 15 20kg x 15, x 15 Rolling thunder 20kg x 3 40kg x 2 50kg x 1 60kg x 3, x 3 PB 70kg x fail, x fail with left arm 70kg x 1 with right PB | ||

Floobler | ... | 02-12-2016 @ 21:55 | |

Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 02.12.2016 @ 21:56 PM by Floobler Decline close grip bench superset with EZ bar curls40kg x 20 / 20kg x 20 60kg x 15 / 30kg x 15 80kg x 12 / 35kg x 12 90kg x 10 / 40kg x 10 100kg x 8 / 45kg x 8 110kg x 6 / 50kg x 6 Skullcrushers superset with preacher curls 30kg x 15 / 25kg x 15 30kg x 15 / 25kg x 15 35kg x 12 / 30kg x 10 40kg x 10 / 30kg x 10 40kg x 10 / 30kg x 10 Incline curls superset with overhead EZ bar extension 10kg's x 15 / 25kg x 20 10kg's x 15 / 30kg x 20 12kg's x 12 / 35kg x 15 12kg's x 12 / 35kg x 15 Cable curls superset with tricep pushdowns 5 sets of 20 each Immense pump today, my arms were still feeling slightly numb for hours afterwards. Was just finishing my shift about 5-6 hours later and just did some clean & jerks for fun 50kg x 3 power cleans 80kg x 3 power cleans 100kg x 1 power clean & jerk 110kg x 1 power clean & jerk - PB for power clean Pretty happy with that given my arms were shaky and I've had 8 pretty high volume sessions over the past 7 days. Also did it 100% raw, haven't trained jerks in years either. So all in all a pretty stupid thing to do really haha, time to rest now | ||