TRAINIG LOG
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| jones105 |  | Deadlift / de load | 18-09-2023 @ 23:28 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor against short bands ( approx 30kg tension at lockout ) 120 x2 x10 / EMOM 90s Trap bar deadlift with fat grips + hold 100 x5 - 10s hold 100 x5 - 10s hold 100 x5 - 15s hold Seated ham curls 23 x20 30 x15 30 x15 51X3 Had to cut short,started late and had a docs appointment… Will throw in the missed exercises during the other days | ||
| jones105 |  | Pressing | 19-09-2023 @ 23:52 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Strict log from the rack + red bands 70 x5 80 x3 90 x2 Weight not including band tension Axle DB handle / back off this week on this 34 x10 / 5 L&R 44 x10 / 5 L&R Swiss bar floor press 80 x5 85 x5 90 x5 Lu raises 5 x12 5 x12 5 x12 Over head tri ext 30 x12 35 x10 35 x10 Cable crunches 68 x16 72 x15 78 x15 - 54 x20 Just 3 training weeks left now..Stick to plan but adding some different things and adding chains/bands for different stimulus | ||
| jones105 | | Squat / pressing | 21-09-2023 @ 22:55 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squat + 32kg chains 80 x3 80 x3 80 x3 33X1 Flat bench against purple bands 60 x5 60 x5 60 x5 60 x5 Seated iso shoulder press 25 x12 35 x10 40 x10 Leg press - weigh not including machine 150 x15 200 x12 240 x10 240 x10 PM sesh SG pendley rows against short bands 60 x8 70 x8 80 x8 80 x8 Barbell rack pulls with fat grips 60 x10 70 x8 80 x6 Cable Windmills 18 x12 18 x12 18 x12 Skull crushers - reverse curls, ez bar 30 x12 - 12 x15 40 x8 - 14.5 x12 40 x10 - 14.5 x12 150lb grippers x4 sets of 10 with various holds Had to split training into 2 today,had too much on.. Changed sack to shoulder to this day with log but just wasn’t feeling it!! Motivation is horrendous atm with trying to cut weight as well! Big one Saturday,a lot to fit in! | ||
| jones105 | | Events | 23-09-2023 @ 15:15 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Log FTOH 50 x3 70 x2 90 x1 100 x1 90 x6 - timed this for comp practise…felt a bit off today but think I timed it ok..there’s another rep there on the day ,maybe 2 if my fitness can improve a little…Plan will be more heavy doubles next week then back off sets with 70/80 to build this engine. Farmers 20+20m 70 x40m - with a turn Drop and turn 80 x40m 80 x40m 80 x40m First 20m slow,then fast on return Ball to shoulder 80 x5 80 x5 Bent over DB rows - incline press with 3” block 30 x12 - 70 x10 35 x10 - 80 x8 40 x10 - 80 x8 Cable crunches - CGPD + fat grips 68 x20 - 50 x15 77 x15 - 60 x12 81 x15 - 64 x12 Decent sesh,held back a touch..Wasn’t quite felling it today..Sore elbow and lower back….Some cold water recover later and recovery work tomo… Will use next week as final heavy week then back off the following week as I still need to shift some weight  | ||
| jones105 | | Deadlift ,pressing ,assistance | 25-09-2023 @ 23:52 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor speed pulls, reverse band 160 x2 180 x2 180 x2 180 x2 180 x2 Wide seated cable power cable rows 80 x10 90 x10 100 x10 100 x10 100 x10 Seated hams curls / cluster sets 36 x10 x10 x10 36 x10 x10 x10 36 x10 x10 x10 Evening sesh Flat bench against purple bands / tension through full ROM 50 x5 60 x5 60 x5 70 x3 70 x3 Seated iso shoulder press 15 x15 35 x12 45 x8 45 x8 Over head tri extension - trap 3 raise 20 x15 - 10 x10 30 x12 - 10 x10 35 x8 - 10 x12 35 x8 - 10 x12 | ||
| jones105 | | Events 29/9/23 | 02-10-2023 @ 18:41 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Log one clean 80 x1 90 x1 100 x1 120 x1 FTOH 120 x3 Swiss cross carry 20+20m 65 x40m 90 x40m 100 x40m Power stairs 16” x9 steps 80 x3 100 x3 120 x3 | ||
| jones105 | | Deadlift 1/10/23 | 02-10-2023 @ 18:49 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Reverse band / approx 30kg tension on the bottom 200 x2 200 x2 220 x2 240 x2 260 x2 200 x5 Farmers pick ups 100 x15s 120 x35s 125 x30s Seated ham curl - reverse hyper 43 x15 - 5 x15 50 x12 - 10 x15 57 x12/40 x12 - 15 x15 Forearm work & grippers to finish x3 sets Was I’ll mid week so did very little apart from some bench & tris…not feeling too good this week..Hoping to feel better by Wednesday as I really need to hit some sack/ball to shoulder and more DB work…got wed & Friday to put some graft in then just some explosive work and conditioning to maintain next week before flying out to Madrid | ||
| jones105 | | 3/10/23 - squat & DB | 04-10-2023 @ 19:13 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed box squat against purple bands - axle handle DB 90 x5 - 60 x1 120 x3 - 60 x1 120 x3 - 60 x1 120 x3 - 60 x1 120 x3 - 60 x1 DB one clean 50 x3 Seated DB press 20 x12 25 x10 30 x10 30 x10 Lost all interest to train this week…Too much on my mind..I over think ALOT… I think the dieting and not achieving what I wanted has hit me…As trivial as that may sound,when I set my mind to something I work hard and when I do get the result It can affect me mentally!! It will pass but it’s defo effecting training this week,along with illness | ||
| jones105 | | Log / ball | 04-10-2023 @ 19:25 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 06.10.2023 @ 00:02 AM by jones105 Strict log against red bands / +20kg ish at lockout 75 x5 85 x3 95 x2 These felt tough,can strict press 90 for 8-10 reps but bands defo add that stimulus… Not everyone’s choice but I think they bands and chains are very underrated and possibly under used. 80kg ball to shoulder x6 x6 x6 90 Secs rest between Seated cable power rows / fat grips 59 x12 68 x12 81 x10 81 x10 1s pause Face pulls & abbs to finish Ski-erg 30/30 x5 rounds 20/10 x6 rounds | ||
| jones105 | | Full body | 06-10-2023 @ 00:07 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 06.10.2023 @ 00:08 AM by jones105 Front squats 100 x3 120 x3 140 x2 160 x1 32X1 60 degree incline bench with 3” block 60 x10 80 x8 100 x5 100 x5 Semi pro pull downs - overhead cable tri extension 68 x15 - 31 x15 77 x15 - 40 x12 84 x12 - 45 x12 91 x12 - 49 x12 Grippers ,various holds,reps 100-200lbs Still not felling 100%…Zero appetite,motivation and a week to go!!! | ||
| jones105 | | Events / final sesh | 07-10-2023 @ 17:12 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Log one clean 70 x3 90 x5 100 x5 Axle handle DB one clean 44 x2 49 x1 FTOH 49 x3 Farmers 20+20m 70 x40m / turn at 20m 100 x20m +20s hold 100 x20m +20s hold 60 x80m / turns at 20m 90kg husa carry x48m x48m Kept things around 70-80% comp weight…. Still feel like I’ve done enough. Last session Monday where ill do some more tech work on DB and more front carries / conditioning | ||
| jones105 | | Full body / first tidy-ish sesh since Arnold’s | 19-10-2023 @ 23:22 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Push press 80 x3 100 x1 120 x1 130 x1 100 x8 Leg press / weight in plates 150 x12 200 x12 240 x10 240 x10 Seated cable power rows / Swiss bar tri extension 90 x12 - 25 x12 100 x12 - 30 x12 120 x10 - 35 x10 120 x10 - 35 x10 Cable flys 18 x12 x4 Reverse wrist curls/thumbless 12.5 x12 x4 Still Ill,zero appetite and eating s**te so I’ll take this… | ||
| jones105 | | Deadlift & squat / sun 22nd / deload week | 24-10-2023 @ 22:45 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | 14” box deadlift 180 x3 180 x3 180 x3 180 x3 180 x3 SSB 107 x12 127 x10 132 x8 137 x6 Seated ham curls 43 x12 50 x10 54 x10 54 x10 Reverse hyper 10 x15 10 x15 10 x15 10 x15 | ||
| jones105 | | Upper / mon 23rd | 24-10-2023 @ 22:51 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed Swiss bar + red bands 30 x3 30 x3 30 x3 30 x3 30 x3 Barbell power rows 60 x10 60 x10 60 x10 60 x10 Incline DB press 20 x15 22.5 x12 25 x10 25 x10 Strait bar press downs - DB hammers with fat grips 36 x12 - 10 x10 40 x12 - 10 x10 45 x12 - 10 x10 Reverse wrist curls & cable crunches to finish | ||
| jones105 | | Heavy lower | 29-10-2023 @ 22:13 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Block deadlift 17” 260 x3 280 x2 300 x1 Speed SSB + 32kg chains 107 x2 x8 Strait weight + chains Bent back GM 50 x10 55 x10 60 x10 Hack squats + purple bands 100 + 1 band x12 100 + 2 bands x10 120 + 2 bands x10 Cable crunch 54 x25 63 x20 71 x20 76 x15 Toying with westside / conjugate method but slightly modified it to suit my routine… The main lifts are all being done including dynamic but doing it in 3 days as apposed to 4 then adding log and some carrying and sled pulls ( weather permitting ) on weekends Noticed this past few months that I just don’t seem to have that ‘base’ strength so why not try this again and just get strong! | ||
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