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Steve Burke's Log

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BurkyIcon...28-01-2011 @ 10:06 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
FOOKING ACE!!!! Top advice, cheers mate Grin
BurkyIcon...29-01-2011 @ 13:36 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Post Edited: 29.01.2011 @ 13:37 PM by Burky
Sat 29 Jan

Pause squats (4 seconds): 80Kg 3-3-3-3-3-3, 90Kg 3-3-3
Log one motion, 62Kg: 5-5-5-5-5
Ab roll outs: 10-10-10

Want to start throwing pause squats in more regulary. One motion saves my shoulder better. Happier with one motion tech.
JordanIcon...29-01-2011 @ 16:46 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Nice sessions mate,are the one motions a keeper then?
BurkyIcon...31-01-2011 @ 10:48 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Jordan said:Nice sessions mate,are the one motions a keeper then?


Cheers mate, training hasnt been as consistent as I would like, dont feel like I have much of a plan.

One motions arent giving me any grief (and i'm gash at strict overhead) so I reckon there here to stay. Thanks for the suggestion mate!
BurkyIcon...03-02-2011 @ 08:37 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Post Edited: 03.02.2011 @ 08:38 AM by Burky
Wednesday 2 Feb

A. Back Squat: worked up to 140Kg 2(F) Angry , 120Kg 3-3-3
B1. Log one motion (sub max weight): 1-1-1-1-1-1-1-1-1-1
B2. Axle GTOH (sub max weight): 1-1-1-1-1-1-1-1-1-1
C. Log one motion 67Kg: 3-3-3-3-3

Sodding squats!!! Still losing torso when coming out of the hole needed some assistance for the thrid rep. Going to de-load, increase volume and keep with the pause squats.

Was happy with the medley, not really blowing too much and not timed. One motions generally are getting slowly better.
BurkyIcon...04-02-2011 @ 09:33 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Thursday 3 Feb

Deads: Worked up to a 3RM 195Kg PB, 180Kgx3
Jerk behind the neck: Worked up to 90Kg, 100KG (F), (F), Some jerk balances with 50Kg
80Kg Sandbag shoulder and carry 80m

Wanted another triple but failed. Other deads were OK. Not done JBN before so technically was a PB. Sandbag shouldering needs more work, running with it was fine though.
BurkyIcon...05-02-2011 @ 09:30 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Post Edited: 08.02.2011 @ 08:57 AM by Burky
Friday 4 Feb

Front squat 100Kg: 3-3-3-3-3
Power cleans from blocks (bar just under knee): Triples up to 80Kg, 90Kg single

Not cleaned from blocks before so i'm having that as a PB! Grin


EDIT: next time try the bar just above the knee
BurkyIcon...05-02-2011 @ 14:24 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Saturday 5 Feb

Safety bar pause squats(3 sec pause): worked up to 100Kg, 3-3-3-3-3
Power jerk behind the neck: worked up in triples then, 80Kg 2-2
Log one motion: plenty of triples working up to 7 singles at 72Kg
80Kg Sandbag shoulder: 8 singles, minimum rest

power jerk tekkers getting better, happy i didnt miss any log. Happy with sandbag.
BoarIcon...05-02-2011 @ 14:29 
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Walk your talk
Member 5, 25555 posts
Administrator
did I hear you mention some kettlebell action at the OSG on tuesday mate ?

your training looks consistent - which for me is the key to progression , just keep grindin em out
BurkyIcon...08-02-2011 @ 08:54 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Boar said:did I hear you mention some kettlebell action at the OSG on tuesday mate ?

your training looks consistent - which for me is the key to progression , just keep grindin em out


Really want to do the 'belling with Boar' class, not sure if I can make it tonight but i have provisionally put my name down.

Got a nipper on the way so if i'm still consistent in the coming months i'll be more than happy!


Monday 7 Feb

Log one motion: lots of reps at lower weights, 82.5Kg (One motion PB), 85Kg (F), lots of triples at lower weights.

Axle complex (all done as a continuous set):
3 deadlift
3 Hang power clean
3 Power jerk
3 Front squat

40Kg, 50Kg, 60Kg, 60Kg, 70Kg, 70Kg, 70Kg

Really enjoyed the complex, not done them with the axle before. HPC and PJ's felt snappy.


Another couple of weeks i'm aiming to have 85Kg one motions down though at the moment i just want to have consistency in form as its still a fairly new movement. Continue sticking with the one motion.

Axle clean and overhead are still OK, might play around with axle cleans from blocks..... not sure.
bryceIcon...08-02-2011 @ 09:06 
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Juice loose aboot this hoose
Member 1401, 3962 posts
SQ 160, BP 107.5, DL 210
477.5 kgs @ 88kgs UnEq
Nice work on that log, should be easy by the time the comp rolls round.
BurkyIcon...10-02-2011 @ 08:47 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
bryce said:Nice work on that log, should be easy by the time the comp rolls round.


Cheers mate, we'll see on 20 March.....

Wednesday 9 Feb

A. 18 inch deadlift: worked up to a 200Kg triple
B1. 67Kg One motion log: 1-1-1-1-1-1-1-1-1-1
B2. 65Kg Axle GTOH: 1-1-1-1-1-1-1-1-1-1
C. Farmers hold and farmers carry (15m - drop - 15m) 80Kg
BurkyIcon...11-02-2011 @ 08:41 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Thursday 10 Feb

Crap session, did some power jerks, left rotator cuff wasnt great so spent some time doing some re-hab/ mobility stuff. seems a lot better now.

Did some double unders for 5-10 mins to finish.
BurkyIcon...13-02-2011 @ 15:41 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Sunday 13 Feb

Cleans from blocks (just over knee cap) triples: 40, 50, 60, 70, 80, 85, 80, 70Kg
Log one motion: 62, 62, 67, 67, 70, 72, 75, 77, 77kg
Log incline press (5's): worked up to 72Kg

Really enjoyed cleaning from blocks. maybe do some cleans from the floor next week. log inclines were good, need to get better at pressing....

Better session than last time.
RodgerIcon...14-02-2011 @ 14:44 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Training looking VERY Good you bugger! Happy 80kg x 80m sandbag? wtf ha ha. log looking good mate.

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