TRAINIG LOG
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| jones105 |  | Deadlift | 30-05-2023 @ 23:33 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Axle Deadlift 18” 266kg x1 15” 226kg x3 12” 206kg x5 Farmers pick ups / hold last rep 90 x3 / 20s 100 x3 / 20s 105 x3 / 20s BTN pull downs 40 x10 45 x10 50 x10 Chest supported rows 20 x10 25 x10 25 x10 Reverse hyper x12 2.5 x12 5 x12 5 x12 Felt great at the start but had zero power !! Felt like a wasted session as I failed 281kg first…Can normally pull over 300+ from 18” Could be some fatigue from work,yesterdays training etc etc … Few days rest and back to it! | ||
| jones105 | | Squats /pressing | 01-06-2023 @ 23:54 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 01.06.2023 @ 23:55 PM by jones105 SSB box squats against purple bands / speed work117 x5 117 x5 117 x5 117 x5 117 x5 Standing BTNP 40 x5 50 x5 50 x5 50 x5 Dead stop good mornings / SSB 27 x10 37 x10 42 x10 47 x10 Leg press / DL stance 175 x12 200 x12 240 x10 Ham curls 30 x15 43 x12 43 x12 Single arm cable rows with fat grips 40 x12 45 x12 50 x10 50 x10 Skull crushers 15 x15 20 x12 30 x12 35 x10 Grippers to finish | ||
| jones105 | | Deadlift / moving | 04-06-2023 @ 23:39 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Speed dead’s against purple bands 80 x3 90 x3 90 x3 90 x3 90 x3 Zercher squats from low rack 55 x3 85 x3 105 x3 Husafel sacks 92 30m - 132 x26m 132 x32m / more in the tank Farmers 60 x30m 80 x30m 90 x30m Yoke + run back for x2 sacks & load /12m runs 180 +80/100 240 +80/100 Duck walk & load / 5m runs - load to 16” 100 5+5 x6 130 5+5 x3 150 5+5 x3 | ||
| jones105 | | Pressing | 05-06-2023 @ 23:57 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Strict log 70 x3 80 x3 85 x3 85 x3 Standing BTN press 40 x5 50 x5 60 x5 CG Swiss bar pin press 70 x5 80 x5 80 x5 85 x5 85 x5 Trap 3 raise - over head tri extension 5 x12 - 27 x15 7.5 x8 - 31 x12 7.5 x10 - 36 x12 Powell raise 5 x12 5 x12 5 x12 Elbow on knee 5 x12 5 x12 5 x12 | ||
| jones105 | | Deadlift /back/ grip | 07-06-2023 @ 15:02 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Axle deadlift / reverse band ( purple ) 230 x2 195 x6 195 x6 195 x6 Farmers pick ups + hold 90 x3 - 20s 110 x3 - 10s BTN pull downs 40 x10 x3 Reverse hyper x12 10 x12 10 x12 Chest supported rows + fat grips 17.5 x10 20 x10 20 x10 Incline DB curls 5 x12 7.5 x8 7.5 x10 Heart shock jog 12m -sprint 12m - sack 12m 2 stets of 6 runs / 72m per set | ||
| jones105 | | Squats / Log | 09-06-2023 @ 15:35 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 17.06.2023 @ 00:04 AM by jones105 Box squats against purple bands 127 x3 127 x3 127 x3 Log 12 round EMOM/80-85% 90 x1 95 x1 100 x1 x8 105 x2 Log has been aggravating the elbow/bicep..Nothing to right home about but it clicked today! Hardly any pain …next week is 90% for 8+ may try a touch heavier as worked it out wrong today..85% should of been 102kg.. Forgot my log is heavier ! Fronties with handles 100 x3 120 x3 130 x3 Need to be consistent but dropped leg press and added these in…More carry over/benefit but feels like starting over as I prefer oly grip! Dead stop good mornings Bar x10 47 x10 47 x10 52 x10 Skull crushers 30 x12 35 x10 37.5 x7 SS with CG cable rows + Fat grips 68 x12 77 x12 86 x10 Grippers to finish Following mst but moved things around to manage recovery etc etc.Main log suits on day 3 as my events have moved to Sunday and my back wouldn’t recover in time for log cleans then dead’s the day after So Mondays will be log/pressing assistance and shoulder stab work… Next week I’m moving dead-stop GMs to deadlift day and adding short step lunges to this day … Rounds off to a good cycle carry over to up coming Brits…5 training weeks left ! | ||
| jones105 | | Sunday 11th/ Sunday events | 12-06-2023 @ 16:33 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Speed deadlifts against purple bands 80 x2 80 x2 90 x2 100 x2 100 x1 Zercher squats 85 x3 105 x3 115 x3 92kg husa sack x30m - speed run 132kg husa sack x50m / bit more in the tank! Yoke Into sacks/ run back for sacks and load over yoke / 12m runs / 80% 240 yoke + 80 & 100 sacks 240 yoke + 80 & 100 sacks 100 sack 12m + 12m + load 100 sack 12m + 12m + load DW power stairs to 16” 115 x3 165 x6 Was supposed to hit another run on yoke but was gassed! Second round I shouldered the 100kg to test it but it was a lot slower!! Zero benefit for that event for me | ||
| jones105 |  | Pressing | 12-06-2023 @ 17:33 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Strict log ( test ) 105 x1 115 x1 Work sets 90 x3 92.5 x3 92.5 x3 Standing BTNP 60 x5 65 x5 70 x5 Pin press, slight incline 75 x5 85 x5 95 x5 100 x5 100 x5 Trap 3 raise 7.5 x12 10 x10 10 x10 Over head cable extension 31 x15 36 x15 40 x15 Powell raises 5 x12 5 x12 5 x12 Missed a few things so will catch up later | ||
| jones105 | | Deadlift / farmers | 14-06-2023 @ 13:45 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Reverse band axle DL 255 x2 225 x5 225 x6 Bands off 205 x8 Farmers 10m drop & turn 90 x10m 100 x10m 100 x10m 100 x30m Dead stop GM Bar x10 47 x10 57 x10 67 x10 BTN pull downs 40 x10 45 x10 50 x10 Reverse hyper 10 x12 15 x12 20 x10 Chest supposed db rows 22.5 x10 25 x10 25 x10 Incline DB curls 5 x12 7.5 x10 10 x10 Grippers 3 x6 / 150lb | ||
| jones105 | | Squats / log | 16-06-2023 @ 23:52 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 17.06.2023 @ 00:08 AM by jones105 Box squat against purple bands / speed work130 x3 130 x3 130 x3 Log EMOM 80-90% / every 90s 100 x1 100 x1 105 x1 105 x1 105 x1 105 x1 107.5 x1 107.5 x1 110 x1 110 x1 Log cleans 90 x3 90 x3 Front squat 120 x3 140 x2 160 x2 Leg press calf raises and KB tib raises 50 x15 - 6 x15 90 x12 - 6 x15 90 x12 - 6 x15 Skull crushers 25 x15 35 x12 40 x8 40 x8 Single arm cable row 45 x12 49 x12 54 x10 58 x8 100lb grippers 3x10 + 15s holds Rower 15/15 x10 rounds | ||
| jones105 | | Events | 18-06-2023 @ 22:45 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Deadlift suited ( just a lil practice ) 200 x3 200 x3 Husa sack - turns at 10m 132 x40m 132 x40m More in the tank Yoke 10m + x2 sacks x10m and load 250 + 105/108 270 + 105/108 Weighed sacks today,100 we’ve Been using is actually 105kg which is a good thing 90% workload today.. Was going to hit some lighter yoke after this but my body is fried! Looking to de load week! Bicep defo could take anymore sack work …was also planning some sack runs to finish Should be well rested to go again after this weeks de load | ||
| jones105 | | Pressing de load 19/6/23 | 20-06-2023 @ 23:42 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Strict log 60 x10 60 x10 60 x10 Incline pin press / Swiss bar 50 x12 60 x10 60 x10 Swiss bar over head extension 30 x12 30 x12 30 x12 Incline DB press 20 x12 20 x12 20 x12 IYT raises 5 x12 5 x12 5 x12 Power raises 5 x12 5 x12 5 x12 Ski-erg 20/10 x6 rounds | ||
| jones105 | | Squats / log - de load | 23-06-2023 @ 15:46 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 29.06.2023 @ 20:55 PM by jones105 Speed box squat against purple bands90 x5 90 x5 90 x5 90 x5 90 x5 Log FTOH 60 x2 60 x2 60 x2 60 x2 60 x2 Leg press / matrix- 10reps & gun reps- 30reps 50 x40 60 x40 60 x40 Leg curls 30 x10 30 x10 30 x10 Skull crushers 20 x12 25 x10 25 x10 Single arm cable row 45 x10 45 x10 45 x10 Rower x2 500m 1.52 1.50 | ||
| jones105 | | Deadlift / yoke & sacks | 25-06-2023 @ 23:04 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Axle DL / suited 220 x2 220 x2 205 x6 Kept it lighter to get used to the suit.weights moved well Husafel sand bag / 10m turns 92 x20m 132 x20m - messed up the lock up! 132 x60m - had a bit more in the tank Was supposed to one max effort/comp practice but as I had one pick up prior and knew I had a bit more in the tank Yoke 10m runs 150 x20m 190 x10m 190 x10m Some forearms work to finish | ||
| jones105 | | 21/6/23 - deload | 27-06-2023 @ 15:10 |
most definatley not an idiot Member 2731, 3739 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Dead stop GM 47 x8 47 x8 47 x8 BTNP 36 x8 36 x8 36 x8 Reverse hyper 10 x10 10 x10 10 x10 Chest supported rows 15 x10 15 x10 15 x10 Incline DB 5 x10 5 x10 5 x10 | ||
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