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The SMALL Workout log.

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LukeCIcon...27-08-2008 @ 00:01 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
MrSmall said:
Boxing is a demanding sport, my friend!

Me too, are you at Uni or just live there like the rest of this bunch of monkeys?


Im at the Uni.
Im sure boxing is demanding, I would guess you are pretty lean for a 77kg lifter since boxing is your main sport. You have some good numbers and your bench beats mine, although it is not too hard to do that.
MrSmallIcon...27-08-2008 @ 07:26 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Thanks Luke.
I weighed in at 76.5 the other day morning after gym, that's the lightest I've been in a long while. Hopefully get down a stronger and better conditioned 75kg by Xmas.
MrSmallIcon...27-08-2008 @ 09:55 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
2nd day on Wendler's programme, some deadlifts, nothing major, was decent though, worked on form and whatnot.

DL
1005x5
105x5
110x5

Pullthroughs
4x12 with the #3 band folded round a bar

Ab wheel 3x15
MrSmallIcon...29-08-2008 @ 10:51 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
I didn't get round to doing that ab wheel above, should do today.

BP
40x5
55x5
57.5x5
60x5

Incline BP
40x5
45x5
50x5
55x5

DB Rows
Was going to go for a nice rep pr but my left hand grip wouldn't cooperate so I did.
3x10x45kg instead.

Rep PR being 20, I was disappointed I couldn't find a proper grip groove.

Oh well!

Condtioning and grip work this weekend.
MrSmallIcon...31-08-2008 @ 17:42 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
3x3 on the bag
a lot harder than 4x2, death ensues.

Squats tommorow.
MrSmallIcon...01-09-2008 @ 10:46 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Squats.
Nae bad.

75%, 80%, 85% x 5

Worked up to
80x5
85x5
90x5

Olympic squats, them.

Bulgarian split squats
10kg db's x 6
15kg db's x 6
20kg db's x 6

Hanging leg raises
4x10

There you go.
MrSmallIcon...02-09-2008 @ 10:24 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
A splendid upper day today.
In wave 2 of JIM WENDLER's 5/3/1 system.
Triples of 80, 85, 90%.
Apparently you're supposed to go for a rep max on the final set of your main exercise.

Military press
40x3, 45x3, 47.5x3, 50x6 some kind of PR clearly.

DB Bench
20x6, 25x6, 25x8 also some kind of rep pr.

Chinups
10, +5kgx5, +10kgx5, +15kgx5, also some kind of pr!

Bb Shrugs
100kgx10, 120kgx14, grip gave out, added straps, 120kgx20. Will do this always now with shrugs, some heavy heavy sets without straps then chuck them on and get a good pump in the yoke going. BB'ing trickery abound.
I kid, I kid.
MrSmallIcon...06-09-2008 @ 08:14 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
did squats yesterday
built up to

87,5x3
92,5x3
95x3

DB lunges
10kg db's x 10 (5 each leg)
15kg x 10
20kg x 10

Hate these.

Russian twists with 10kg, 3x20
MrSmallIcon...10-09-2008 @ 09:29 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
In uk!
Coming to Manc in 8 days.

Trained today at a place called the Academy Fitness.
Nice place, lot of heavy weight and thick bars, untidy and people with beards. Brilliant!

Did 2nd wave of benching, which was odd because I used a barbell there that wasn't the usual sort I'm used to, it wasn't as thin as normal olympic barbells, slightly fatter. I will put it down as 20kg, but I think it was 22.5 or maybe even 25.

Flat bench
barx10
40kgx10
60x5
65x3
70x3
75x2, the second one I dropped down too fast so the 2nd rep was a grinder where it shouldn't have.

So instead of 80,85, 90% of my supposed max of 70 (lower than what it is but for the groove's sake), I did 95, 100, 105.
Splendid.

DB rows
20x10
30x10
40x12
45x12 with straps, nice thick dumbell handles but my grip is pitiful, you see.

Shrugs again with this mighty bar.
60x10
100x10, tough on the grip, madness.
Straps, 120x10.

Grip work needed!

Not a bad session.
MrSmallIcon...11-09-2008 @ 09:33 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Deadlifts
80, 85, 90% of a supposed 130 max, about 10% under what it really is.

60x5
100x3
110x3
120x3
130x3

Splendid.

Band leg curls with #2 band

Some grip work and abs.
MrSmallIcon...12-09-2008 @ 11:47 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 12.09.2008 @ 13:01 PM by MrSmall
Overhead press day.
Used a bar in this gym's squat rack. Again, it was thicker and felt heavier than than the normal olympic barbell I am used to using.
However, again will count it as 20kg, it could be 22.5-25 however. I compared the two and it was def. heavier.

Military press, supposedly 85, 90, 95% with 5 3 and 1 reps for each %. I reckon that last single was at least 60kg, so I'm happy with it.
40x5
50x5
55x3
57.5x1

Passed out a bit after the 2nd 55kg rep so didn't push the next one because I was passing out there too. HARDCORE! Don't know why, probably had my air in my chest.

Incline bench
40x5
50x5
55x5
60x5
65x3, PR.

Pullups
A good load of pullups!
Slightly wider than shoulder.
12 pullups, 12 pullups, 15 neutral grip chins, 15 pullups.

And now, bb'ing trickery!
BB Shrugs 110kg
supersetted with
Band aparts with the #2 band

2x15, then did 20 reps with the shrugs.

Good stuff.
MrSmallIcon...15-09-2008 @ 10:06 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
My weakness, squats.

Squats
built up to
80x3
90x5
100x2(3rd rep spotter jumped in, I think I had that in me)
105x1(2nd rep I paused a bit and f**ked that up)

Anyway that was the 85%, 90%, 95% I was supposed to do, so strictly it was a success.

Hack squat or power squat machine, whatever it is
2x5x100kg
1x10x100kg

DB Swings
10 x 15kg
2x10x20kg

Brilliant exercise, brilliant brilliant.
MrSmallIcon...16-09-2008 @ 10:07 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Bunch of s**t benching.

Flat bench

built up to
60x3
65x5
70x3
75x1, thats my 5/3/1 first wave done.
Attempted some heavier s**t at 80kg.
80xf
80xf
80xf

First two I could have done but for some reason I was slipping off this s**tty bench, it's shiny plastic.
The third one wasn't really moving. Dissapointed there.
Attempted 75 again, put it back.

70x2

Then did some chins

12, 15, 10

And face pulls
3x10 with the #2 band.

Moving to Manchester on thursday morning Happy
MrSmallIcon...17-09-2008 @ 10:50 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
deadlifts
100x3
110x5
120x3
130x1
135x1
140x1

grip
MrSmallIcon...28-09-2008 @ 11:06 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
first session at sugden on friday

mp up to 55kgx1
inc bp up to 55x5
chins 10, 10, 6
shrugs up to 115kgx15

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