REGISTER AN ACCOUNT
Who's Online - 1 member and 307 guests
You are here: HomeForumTraining JournalsTRAINIG LOG

TRAINIG LOG

Users viewing topic: & 1 Guest

12345678910 ... ... 143144145146147148149150151152153

jones105IconDeadlift / mst program 17-1-2421-01-2024 @ 21:13 
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 @ 21:26 PM by jones105
Bike x3 60mins

Movement prep

15” block + 24kg chains
140 x7
150 x7
150 x7

Seated fat bar rows
77 x12
81 x10
81 x10

Reverse hyper
10 x15
20 x12
20 x12

Cable crunches
54 x25
72 x16
81 x16

Write roller
Plate
5kg x2
5kg x3
Cable
4.3kg x3
4.3kg x3

Wanted to try some variations


Still just following the main work and adding in bits of my own…2nd block/week 4
jones105IconBack squat / heavy day 19-1-2421-01-2024 @ 21:19 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
105 x5
145 x2
145 + 32kg chains x2
175 + 32kg x1
195 x32kg x1
Drop sets + chains
155 x5
155 x5
155 x5

Leg press / weight in plates
150 x15
200 x12
240 x10
240 x10

Dragon flags
3x 10
jones105IconEvents21-01-2024 @ 21:24 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Yoke 15 + 15m
150 x30m
150 x30m
160 x30m
160 x30m
170 x30m - felt a possible slight tare in my right calf !!!

Farmers 15+15m / slow walks
40 x30m
50 x30m
60 x30m
70 x30m
Supposed to be 60m + but kept it less not to aggravate my calf!

Call d it a day as my calf felt sore…
Was guna throw in some grip but motivation was t there after a bad session
jones105IconPressing 22/1/2424-01-2024 @ 22:53 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Barbell strict press + hanging kettle bells ( 8kg per side )
30 x10
35 x8
40 x8
40 x8
40 x8

Ez cable press downs - face pulls
40 x20 - 13 x20
45 x15 - 18 x15
54 x15 - 22 x12
59 x12 - 22 x12

Left it there…mind else where,shoulder playing up!
jones105IconDeadlift 23/1/24 - mst program wk524-01-2024 @ 23:06 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Warm up,movement prep

Seated ham curls
30 x15
36 x15

Speed from floor + 21mm bands
Single loop
100 x2
100 x2
110 x2
110 x2
120 x2
120 x2
Full band
120 x2
120 x2

Good mornings
57 x10
67 x8
70 x7
70 x7
Missed these on week 2 so added a few extra reps …These felt ridiculously heavy!!

Fat bar wide rows
81 x12
83 x12
83 x12
Last 4 reps paused

Training isn’t going well atm….1 more week before full prep starts for the welsh…Need to get things moving !!
jones105IconDB / back25-01-2024 @ 20:26 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Monster DB EMOM / 60s
45 x1 x10

Axle bar rows
55 x12
75 x8
75 x8
75 x8

JM press - Neutral grip medium pull downs
Bar x15 - 40 x15
25 x12 - 50 x12
30 x10 - 60 x12
30 x10 - 63 x10 / 40 x12

Stretching
jones105IconFronties /grip27-01-2024 @ 19:21 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Front squats raw
125 x3
145 x2
165 x1
165 x1

Farmers holds
80 x60s
90 x30s
90 x35s
90 x40s

Cable crunch
54 x25
72 x20
86 x16
90 x15

Seated fat grip rows - cable hammers
54 x15 - 22 x15
77 x12 - 27 x15
81 x10 - 31 x12
81 x10 - 40 x10

Weighted leg raises
5 x15
7.5 x12
7.5 x12

Few sets of grippers to finish
jones105IconDeadlift / assistance31-01-2024 @ 17:53 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Reverse band floor 21mm bands
180 x5
200 x5
200 x5

Seated fat bar cable rows
81 x12
93 x12
93 x12

Reverse hyper - CG pull downs
10 x15 - 31 x15
20 x12 - 40 x12
30 x12 - 50 x10
30 x12

Ez reverse curls - ham curls
15 x12 - 43 x15
20 x10 - 50 x12
20 x10 - 57 x12

Incline DB curls
5 x15
7.5 x10
7.5 x10

Dead’s don’t feel great atm! Going back wards …..fingers crossed it all comes together in 9 weeks!! Niggles seem to be going
jones105IconSquat / DB03-02-2024 @ 20:28 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
SSB
107 x5
127 x5
Added 21mm bands
127 x5
127 x5
127 x5

Monster DB EMOM / 10mins
One clean - 45 x2 / first 5
FTOH 45 x2 / x4
FTOH 45 x10 x1

Fat grip pull downs
40 x15
54 x12
63 x10

Some stretching / mobility
jones105IconEvents04-02-2024 @ 18:00 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Sack toss approx 3.5m
18kg x2
18kg x3 x2
18kg x5

Farmers 20+20m
60 x40m
80 x40m
80 x40m

Yoke 20+20m
160 x40m
200 x40m
220 x20m
240 x20m

Medley x2 sacks & sled / 15m with 15m run backs /90m total
75-80 sacks + 135 sled
75-80 sacks + 155 sled
75-80 sacks + 175 sled

Great to get a full sesh in ,still a bit cautious with my calf and shoulder but 1 more week of lighter work then I can start ramping s**t up
jones105IconDeadlift / mst07-02-2024 @ 19:20 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 07.02.2024 @ 19:21 PM by jones105
Hams
30 x20
43 x20

14” deadlift + 24kg chains
Bar weight
150 x6
160 x6
160 x6


Dead stop good mornings
57 x10
62 x10
62 x10

Fat bar wide rows
36 x10
40 x10
49 x10
54 x10
63 x10

Reverse hyper
20 x15
20 x12
20 x12

Incline DB
5 x20
7.5 x12
7.5 x12

Cable hammers
36 x15
40 x12
40 x12

Kept the mst main lifts in but added some extras ,will run this for the remainder 2weeks and start a shorter peak for the welsh.
jones105IconEvents11-02-2024 @ 17:46 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 11.02.2024 @ 18:31 PM by jones105
Sack toss to 4m
13-15.5-17-18-20 x3 runs

Frame 15+15m
140 x30m
150 x30m
150 x30m
Steady runs,will be ramping it up from next week…Grip feels solid after tut work

Yoke 15+15m
190 x30m
200 x30m
200 x30m

Medley - 15m runs / 15m run back
80/100 sacks / 170 sled drag - 60m
80/100 sacks / 185 sled drag - 60m
80/100 sacks / 215 sled drag - 60m

Decent sesh,not heavy but ‘flowing’ one
Last lighter sesh then next week then willl start ramping up the yoke/farmers bi weekly to manage recovery
jones105IconDouble post11-02-2024 @ 17:46 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 11.02.2024 @ 17:47 PM by jones105
……
jones105IconDeadlift16-02-2024 @ 16:31 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 16.02.2024 @ 16:31 PM by jones105
MST cycle
220 x2
180 6 x3 reps

Farmers 15m drop an turn
50 x60m
70 x30m
90 x30m
90 x30m

Sled drags 15m turns / slow pulls
120 x30m
140 x30m
140 x30m
140 x30m
140 x30m

DB hammers
7.5 x15
10 x12
12.5 x10
15 x10

Incline DB curls
7.5 x10
7.5 x10
7.5 x10
jones105IconSquats / DB16-02-2024 @ 16:40 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Front squats + 21mm bands / speed work
90 x2
90 x2
100 x2
100 x2
100 x2
100 x2

Monster DB one clean
45 x3
55 x2
65 x2
FTOH
55 x5
55 x5
45 x10

Sack over 50” yoke
80 x6
80 x6
80 x6

Cable rear delts - DB skulls
4.5 x15 - 12.5 x12
6 x12 - 15 x10
6 x12 - 15 x10

Bike 20mins ss

12345678910 ... ... 143144145146147148149150151152153

You are here: HomeForumTraining JournalsTRAINIG LOG
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions