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TRAINIG LOG

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jones105IconDeadlift / de load18-09-2023 @ 23:28 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconPressing19-09-2023 @ 23:52 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconSquat / pressing21-09-2023 @ 22:55 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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!
jones105IconEvents23-09-2023 @ 15:15 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
Roll-Eyes
jones105IconDeadlift ,pressing ,assistance25-09-2023 @ 23:52 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconEvents 29/9/2302-10-2023 @ 18:41 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconDeadlift 1/10/2302-10-2023 @ 18:49 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105Icon3/10/23 - squat & DB04-10-2023 @ 19:13 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconLog / ball04-10-2023 @ 19:25 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconFull body06-10-2023 @ 00:07 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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!!!
jones105IconEvents / final sesh07-10-2023 @ 17:12 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconFull body / first tidy-ish sesh since Arnold’s19-10-2023 @ 23:22 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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…
jones105IconDeadlift & squat / sun 22nd / deload week24-10-2023 @ 22:45 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconUpper / mon 23rd24-10-2023 @ 22:51 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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
jones105IconHeavy lower29-10-2023 @ 22:13 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 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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