SumoTwat

Thanks Adam, Dom and Faz.

15/02/12:

Munrow with brownbear and VanillaGorilla working/entertaining himself with a rubber band.

Incline bench (CG):

barx10, 40kgx8

60kgx2, 70kgx2, 80kgx2, 85kgx2, 90kgx1, 70kgx10

- might be a pb in there but I should be hitting more on this!

Deficit Deadlifts:

60kgx3, 80kgx3, 100kgx3, 120kgx3, 140kgx3,3,3

- first time doing this, considering I have not gone over 150kg floor deadlift these were good. Nothing hurt and reps were smooth (as they should be with the weight).

Front Squats:

60kgx2, 80kgx2, 100kgx1, 110kgx1, 120kgx2 (mong PB)

- I was happy with getting 120kgx2, thats all I'm going to say about them lol.

Deficit pendlay rows:

60kgx5, 80kgx5, 90kgx5, 80kgx8, 60kgx10,10

- hitting the technique with the 60kg sets at the end. 80kg is a good weight for these.

Happy with the session.

17/02/12:

Bench:

barx8, 40kgx8, 60kgx5, 80kgx2

100kgx1, 110kgx1, 120kgxf

Add thor ballista (slingshot): 120kgx4,5

Squats:

30kgx5, 60kgx5, 100kgx2, 120kgx1, 140kgx1

Add wraps:

160kgx1,
175kgx1 - not as easy as I would have liked
185kgx1 (PB)

- not a nice rep, tied wraps slightly higher than on previous sets and it made me lean forward on way up. If I had got 120kg bench I would have probs left squats at 175kg.

18" deadlifts:

60kgx5, 100kgx3, 140kgx3,3

180kgx3,3,3,3,3

- first time doing them, felt fine. Decent weight and bit of volume.

Lat pulldowns

Biceps.

Nice PB, especially at your BW. Good job!

Thanks mate but are you not interested how I worked out the height for 18" deadlifts?!?

19/02/12:

Axle press and log medley:

50kgx5
70kgx1, logx1
80kgx1, logx1
85kgx1, logx1

Pressing was way off today, learning to clean and press an axle did not go very well but happy to get 85kg. The log was a wooden one and not very well balanced, struggled with it, was around 70kg.

15" inch Axle Deadlift:

60kgx5
110kgx1
150kgx1
180kgx5
180kg+20kg chains x 2
180kg+44kg chains x 1

- did not hitch a single rep so was happy with that.

Yoke:

140kgx30m
220kgx30m
220kgx30m

- slower than normal but was happy with the second 220kg.

Farmers and Yoke speed medley:

60kgx30m / sprint 30m to yoke / 140kgx30m

Farmers:

100kgx30m

- very happy with this, last time I could not lift them up!

Good events session.

21/02/12:

Clean and push press (1 clean per press):

barx5,5, 40kgx3, 60kgx3,

70kgx2, 75kgx2, 80kgx2, 85kgx1 (=PB)

- all beltless and without wrist wraps (mine are too stiff to use on c+p). Getting a lot of elbow pain but no wrist pain which was good. Happy with getting 85kg all things considered.

(Rehab) Deadlifts:

60kgx5, 100kgx4, 140kgx3

160kgx3,3,3

- all 160kg reps were smooth with a strong lock out. Just going to keep progressing as I am because it seems to be working, these did not feel heavy.

Speed Box Squat: green bands doubled at bottom.

60kgx2

80kgx2,2,2,2,2,2

60kgx5,5

- these were good, got a lot of good pointers from brownbear on how do them.

Done. Good session after feeling s**t yesterday from events. Hopefully elbow pain will reduce and I can get in some good pressing this week! Also weighed myself, just a little under 100kg

22/02/12:

Strict press:

warm up with bar and 40kg

60kgx3, 65kgx3, 70kgx3 (pb), 60kgx8 (rep pb)

- I'm happy with it personally but I just find strict press very hard. Its about time I hit some pbs on it though. Minimal elbow pain.

Front squats:

60kgx5,3, 80kgx3, 100kgx3, 110kgx3, 115kgx2, 115kgx3 (pb I think)

- On firsts set of 115kg, didn't put chalk on t-shirt and the bar rolled off on 2nd rep. Decent

Pendlay rows (strict):

60kgx8, 70kgx10,10,10

Hammer curls:

15kgx5, 20kgx5, 25kgx5, 17.5kgx8, 12.5kgx15+

Done.

good stricting raj

some good sessions ther mate. especially to hit some strict rep pb's when ur last 3 workouts have involved some kind of pressing.

Cheers Big A and Dom.

24/02/12:

Munrow with brownbear and VG working.

Squat:

barx5,5, 60kgx3,3, 100kgx2, 120kgx1, 140kgx1, 150kgx5 (pb)

- decent enough reps for me, happy with getting 5 after only grinding out 4 last week. No knee wraps.

Bench:

bar and 60kg warm up. 80kgx2, 100kgx1, 110kgx1

110kgx2,2,2 (pb)

+ thor ballista slingshot: 125kgx3

- happy with hitting the 3 doubles on 110kg, felt good and hardly no elbow pain.

15" deadlifts:

60kgx5,5, 100kgx5,5, 140kgx1 (all DOH)

with straps:

160kgx1, 180kgx1, 200kgx1, 210kgx3 (pb), 180kgx12 (pb)

- Got the reps I wanted, 'more in the tank' as they say...

Very happy with this session.

Strong stuff matey. 15" deadlift seems to be a good event for you, you'll be hard to beat in that I reckon.

Cheers mate, it does seem a very good height to pull from for me.

25/02/12:

Push press:

warm up bar and 40kg.

60kgx3, 70kgx3, 80kgx3, 85kgx2(=pb)

- would have liked to get 3 on 85. Was getting elbow pain after 70kg set.

Incline bench (CG + Paused):

barx5, 60kgx5, 70kgx5, 75kgx5,5

- nice sets, left it there because elbows were not feeling great.

Pull ups (bw):

5x5

Power shrugs:

100kgx5, 140kgx10, 180kgx8

Face Pulls:

12,12,12,30

Biceps:

3x15

27/02/12:

Strict Press:

barx10, 40kgx5, 50kgx5, 60kgx5, 65kgx6 (pb), 65kgx4, 60kgx5

- I am still s**t at strict press but atleast got a pb and good amount of volume. 65kg for 6 was hard! Wanted to rep out 60kg but probably rushed it and flopped. However, no elbow pain

Speed Squats (against double looped green bands):

barx2, 60kgx2, 80kgx2

85kgx2,2,2,2,2,2, 65kgx5,5

- Felt more explosive compared to last time.

Deadlift:

60kgx3, 100kgx3, 140kgx3, 160kgx1

165kgx3 (these felt very easy), 170kgx3,3,3

- I could have got 5+ reps easily on 170kg but sticking to my plan. No point risking injury when so close to the comp.

Good session overall.

good session, should have taken your time after the 65 before the 60!

deadlift sounds good