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TRAINIG LOG

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jones105IconFront squat17-12-2023 @ 01:37 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Front squat +32kg chains
100 x3
125 x2
135 x1
135 x1
135 x1
145 x1
145 x1

Wrist roller
2.5 x3
5 x2
6.1/4 x1
6.1/4 x1

Cable crunches
63 x16
72 x15
81 x15
81 x20

Couldn’t do a lot with both shoulders having some issues ( nothing serious ) with get them looked at this week as nothing I’ve done has really worked…rest,heat,peps….
jones105IconMon 18/12/2323-12-2023 @ 23:21 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 23.12.2023 @ 23:50 PM by jones105
Strict press + 8kg kettle bells hanging off bands
Bar weight
30 x5
30 x5
30 x5
35 x5
35 x5

Speed deadlift + 8kg chains
Bar weight
100 x2
100 x2
100 x2
100 x2
100 x2

Axle bar power rows
45 x10
55 x10
60 x10
65 x8
65 x8

Incline bicep curls
5 x15
7.5 x12
10 x10
10 x10

Shoulder stab work x4 sets
Cable crunches x5 sets
Grippers x3 sets
jones105IconWed 20/12/2323-12-2023 @ 23:49 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Speed squat/low box +32mm bands
87 x2
87 x2
97 x2
97 x2
107 x2
107 x2
107 x2
107 x2

Trap bar deads
160 x3
180 x3
180 x3
180 x3
10s hold/last rep

Hip thrusters
90 x12
100 x10
100 x10

Hip abductor - seated ham curls
50 x12 - 30 x15
57 x12 - 43 x12
63 x12 - 50 x12
jones105IconSquat / over head & conditioning24-12-2023 @ 00:28 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 24.12.2023 @ 00:28 AM by jones105
Front squat - just neo sleeves
165 x1
185 x1
190 x1
200 xfail

Arnold’s overhead medley
First run
70 log / 60 sack / 50 DB / 85 axle / 106 barbell & chains x1 rep each
Second run
80 log / 80 sack / 60 DB / 95 axle / 106 barbell & chains - failed last rep

Sprint into sled drags 12+12+12m
Sprint 12m into 150 sled 24m
Sprint 12m into 160 sled 24m
Sprint 12m into 170 sled 24m
Sprint 12m into 180 sled 24m
90s rest between….

Will vary these and lower rest times over the coming weeks…My plan with over head today was just to practice it but shoulder felt ok so increase the weights …Big mistake!! The 80kg sack has aggravated my AC joint again….really need to rest this now and work around it
jones105Icon30/12/23 - moving31-12-2023 @ 18:57 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Front squats
120 x3
140 x2
160 x2

Farmers / steady distance work / drop and turn at 15m
50 x60m
50 x60m
50 x90m

Yoke into sled drags with a rope/ yoke 15m,run back 15m,drag 15m
180 + 100 x45m
200 + 120 x45m
200 + 120 x45m
200 + 120 x45m

Plenty in the tank and wish I’d put some light sack runs in or conditioning ….Next week !
jones105IconDeadlift / new mst program31-12-2023 @ 19:07 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Ham curls
23 x20
30 x20

14” block deadlift + 24kg chains
130 x8
140 x8
145 x8

Seated fat bar rows with extended forward lean
68 x15
72 x15
77 x15
Last 5 reps each set held for 2-3 secs

Single arm cable rows
49 x12
49 x12
49 x12

Unplanned this…felt good after yesterday so thought I’d get a session in…

Started the new MST deadlift program ( supposed to be Tuesday ) but didn’t get all the core work in so I’ll split it in different sessions this week…

I’m also adding a little conjugate in by doing block pulls with chains on rep days, speed day will be as it is then heavy /suited day will probably add chains in as well or reverse band..

Looking forward to running this for the 12 weeks to see where it takes me….I’m running it off what I’ve recently pulled ( 260 ) which isn’t a max but it will leave plenty of room to adjust weighs as the weeks go on!
jones105IconPressing 2/1/2410-01-2024 @ 16:42 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Barbell press + x2 8kg kettle bells hanging off bands
Bar x5
30 x5
30 x5
30 x5
30 x5

Over head tri-ext with Swiss bar
Bar x15
30 x12
35 x10
40 x8
40 x8

Cable press downs plus 13mm band
18 x25
18 x25
18 x25

Cable crunches
63 x20
72 x20
81 x15
88 x12
jones105IconSquat & deadlift / heavy day mixed with week 2 mst DL10-01-2024 @ 16:45 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 21.01.2024 @ 21:44 PM by jones105
Back squat + 32mm bands
180 x1 paused
Bands off
140 x8
140 x8

Speed deadlift plus mini 13mm bands
90 x2 x2
100 x2 x2
110 x2 x2

Fat bar wide grip seated rows
71 x12
77 x12
81 x12
jones105Icon…..10-01-2024 @ 16:45 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 21.01.2024 @ 21:33 PM by jones105
Double post
jones105IconSquats/events 5/1/2410-01-2024 @ 16:48 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Zercher squats
65 x5
85 x5
90 x5
90 x5

Farmers - sled 15m runs
70 x30m - 180 x30m
70 x15 sprint back - 200 15m
70 x15 sprint back - 260 15m

Axle bar rows
65 x10
75 x10
80 x8
80 x8

Grippers to finish
jones105IconSpeed squats 8/1/2310-01-2024 @ 16:48 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 14.01.2024 @ 16:30 PM by jones105
SSB low box plus 32mm bands
97 x2
97 x2
102 x2
102 x2
107 x2
107 x2
112 x2
112 x2

Dumbbell belt squat
30 x15
40 x12
50 x12

Ham curls
30 x15
30 x15
30 x15
jones105IconPressing 9/1/2314-01-2024 @ 16:29 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Axle pus press
95 x2
105 x1
105 x2
105 x3

Strict
80 x5
80 x5

Thick bar pull dons ss with CGBP
45 x12 - 60 x12
50 x12 - 70 x10
60 x10 - 80 x10

Reverse curls
15 x15
25 x10
25 x10
jones105IconDeadlift 11/1/2314-01-2024 @ 16:39 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
MST week 3/heavy + 21mm reverse band
Owu 220 x1
200 x5
200 x5

Slightly modified the work sets to 2 as they were a touch lighter…was planning to do these suited but my suit hasn’t arrived yet!!!

Reverse hyper
Just machine x20
5 x15
15 x10
15 x10
15 x12
Can’t do back extension so weeks 1 & 3 I’ll have to use a reverse hyper…These will be heavier on week 3 next time.

Fat bar seated rows
78 x12
81 x10
81 x10
Again,this was supposed to be one heavy set but I missed them last week….

Cable crunches
63 x25
72 x20
81 x15
87 x15

Grippers to finish


Following on these next 3 week,the program will be run properly but I will split the core training up across the week
jones105IconEvents / conditioning14-01-2024 @ 16:47 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 21.01.2024 @ 21:42 PM by jones105
Front squats
120 x3
140 x2
170 x1
170 x1

Farmers, drop & turn at 12m
60 x24m
60 x48m

60 x48m / turns at 12m & 36m
60 x48m / turns at 12m & 36m

Yoke 12m+12m
185 x24m
225 x24m
225 x24m

Medley 12m runs + 12m run back
160 yoke 12m
60 sack 12m
180 sled 12m

160 yoke 12m
60 sack 12m
200 sled 12m

160 yoke 12m
60 sack 12m
220 sled 12m
jones105IconPressing 15-1-2421-01-2024 @ 21:04 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Axle c&p + jerk - one clean
70 x2
80 x2
80 x2
FTOH
80 x3 / strict/PP/jerk

Neutral grip PD - ss - JM press
40 x12 - bar x15
50 x12 - 25 x12
60 x10 - 25 x12
60 x10 - 25 x12

DB skull crushers,single arm
12.5 x15
15 x10
17.5 x8

Light one today

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