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stephen9069 | ... | 22-02-2013 @ 08:53 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Cheers lads this is my sticking point. | ||
stephen9069 | ... | 22-02-2013 @ 19:12 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 22.02.2013 @ 20:40 PM by stephen9069 FRIDAY - 22/02/2013CONDITIONING BEAR COMPLEX (1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press) Round 1: 40kg X 7 Round 2: 40kg X 7 Round 3: 40kg X 7 Round 4: 40kg X 7 Round 5: 40kg X 7 EZ BAR CURL 30kg X 12 35kg X 12 40kg X 10 45kg X 10 50kg X 8 55kg X 8 30kg X 20 DUMBELL HAMMER CURLS (Weight Each Hand) 20kg X 10 22.5kg X 10 25kg X 10 27.5kg X 10 27,5kg X 10 REVERSE GRIP EZ BAR CURL 30kg X 10 30kg X 10 30kg X 10 30kg X 10 30kg X 10 KETTLEBELL WRIST CURLS 25kg X 10 25kg X 10 25kg X 10 25kg X 10 25kg X 10 The bear complex is a killer lol it never gets any easier. Started doing some forearm work to try and strengthen them and my wrists up as these can cause me a lot of pain. | ||
stephen9069 | ... | 25-02-2013 @ 18:20 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 25/02/2013 REST & RECOVERY Suffering with some real bad pains through my wrists into both hands so decided to miss the gym tonight and do some foam rolling instead. | ||
stephen9069 | ... | 26-02-2013 @ 16:03 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Decided to take the rest of the week off from the gym to give my hands and wrists some time to heal and also recharge the battery's. | ||
nails | ... | 26-02-2013 @ 16:37 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Decided to take the rest of the week off from the gym to give my hands and wrists some time to heal and also recharge the battery's. Sounds like a good idea, it's easy to try and be a he-man and end up doing something really bad. Best to just rest up a bit and let it heal, you'll be back in the game in no time. | ||
stephen9069 | ... | 26-02-2013 @ 17:11 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said: Sounds like a good idea, it's easy to try and be a he-man and end up doing something really bad. Best to just rest up a bit and let it heal, you'll be back in the game in no time. Yeah old injuries flaring up mate and a nice break away from the gym will do me some good. Going to use the time to sort out my diet and routine and hit the ground running Monday. | ||
stephen9069 | ... | 03-03-2013 @ 17:04 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | SUNDAY - 03/03/2013 EVENTS LOG PRESS 60kg X 5 60kg X 5 70kg X 2 (Strict) 75kg X 2 (Strict) 82kg X 2 (Push Press) 92kg X 1 (Push Press) 97kg X FAIL YOKE 120kg X 40 Metres 160kg X 40 Metres 240kg X 20 Metres 320kg X FAIL ONE ARM DUMBELL 35kg X 1 40kg X 1 40kg X 1 45kg X 1 45kg X 1 After a week off and no diet in place it felt good to be back training, the log was a struggle and couldnt break 100kg. The one arm dumbell didnt feel to bad still gives a little twinge but managed a few singels. Overall felt a really good session and looking forward to getting back in the gym this week. | ||
stephen9069 | ... | 04-03-2013 @ 19:06 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 04/03/2013 SHOULDERS PIN PRESS 40kg X 5 45kg X 5 50kg X 5 60kg X 5 65kg X 5 70kg X 3 80kg X 3 85kg X 1 90kg X FAIL **Shoulders are feeling it from yesterdays log press** STANDING STRICT PRESS 60kg X 5 65kg X 5 70kg X 3 75kg X 3 80kg X 1 90kg X 1 BARBELL SHRUGS 100kg X 8 130kg X 8 160kg X 8 190kg X 8 DUMBELL FRONT RAISES 10kg X 8 10kg X 8 10kg X 8 10kg X 8 DUMBELL SIDE RAISES 10kg X 8 10kg X 8 10kg X 8 10kg X 8 BEAR COMPLEX (1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press) Round 1: 40kg X 7 Round 2: 42.5kg X 7 Round 3: 45kg X 7 Round 4: 47.5kg X 7 Round 5: 50kg X 7 Should really have thought about this before i decided to do shoulders tonight after yesterdays event session. Didnt do to well on pin press but wasnt expecting to much after a week off using this week to get back into it and keep old injuries at bay. Bear complex still sucks lol almost puked half way through but i made it through in one piece. | ||
stephen9069 | ... | 05-03-2013 @ 20:38 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | TUESDAY - 05/03/2013 CONDITIONING BEAR COMPLEX (1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press) Round 1: 40kg X 7 Round 2: 40kg X 7 Round 3: 40kg X 7 Round 4: 40kg X 7 Round 5: 40kg X 7 EZ-BAR CURL 40kg X 12 40kg X 12 40kg X 12 40kg X 12 40kg X 12 DUMBELL HAMMER CURL (Weight Each Hand) 25kg X 12 25kg X 12 25kg X 12 25kg X 12 25kg X 12 REVERSE GRIP CURL (EZ-Bar) 30kg X 12 30kg X 12 30kg X 12 30kg X 12 30kg X 12 WRIST CURLS (KETTLEBELL) 16kg X 12 16kg X 12 16kg X 12 16kg X 12 16kg X 12 Wrists and forearms held up well with no pain so going to keep the weight light and keep banging out the reps and slowly add in more weight at a very slight increase. | ||
nails | ... | 05-03-2013 @ 22:00 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | You call those light curls? Most of those are near enough 1rm's for me. Strong arms you've got there mate. | ||
stephen9069 | ... | 06-03-2013 @ 19:45 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 06.03.2013 @ 19:46 PM by stephen9069 WEDNESDAY - 06/03/2013BACK DEADLIFT 60kg X 10 100kg X 8 150kg X 6 200kg X 4 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 GOOD MORNINGS 60kg X 8 70kg X 8 80kg X 8 90kg X 8 BENT OVER ROWS 100kg X 8 110kg X 8 115kg X 8 120kg X 8 CLOSE GRIP PULL DOWNS 8 Plates X 8 9 Plates X 8 10 Plates X 8 11 Plates X 8 FACE PULLS 10 Plates X 8 10 Plates X 8 10 Plates X 8 10 Plates X 8 THE BEAR COMPLEX (1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press) Round 1: 40kg X 7 Round 2: 40kg X 7 Round 3: 40kg X 7 Round 4: 40kg X 7 Round 5: 40kg X 7 First deadlift session since my week off so kept it at a weight i knew i could grind out. Third bear complex of the week and it never gets any easier, next week ill add 2.5kg to it and complete a week at that weight and continue to add 2.5kg every week. | ||
Oxman | ... | 07-03-2013 @ 08:49 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Superb lifting mate - loads of graft on those deads! | ||
stephen9069 | ... | 07-03-2013 @ 09:12 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:Superb lifting mate - loads of graft on those deads! Cheers mate think i enjoy deadlifting more than any other lift lol | ||
nails | ... | 07-03-2013 @ 09:16 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Superb lifting mate - loads of graft on those deads! Agreed, that deadlift volume is mental. | ||
stephen9069 | ... | 07-03-2013 @ 19:56 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | THURSDAY - 07/03/2013 CHEST BENCH PRESS 60kg X 5 80kg X 5 100kg X 5 120kg X 5 130kg X 1 140kg X 1 150kg X 1 157.5kg X 1 160kg X 1 **The 160kg went up easier than the 157.5kg and i think theres maybe 2.5kg or 5kg extra there** INCLINE BENCH PRESS (SMITH MACHINE) 80kg X 8 80kg X 8 80kg X 8 80kg X 8 BW DIPS (BW = 21.5 Stone) BW(+25kg) X 8 BW(+25kg) X 8 BW(+25kg) X 8 BW(+25kg) X 8 BEAR COMPLEX (1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press) Round 1: 40kg X 7 Round 2: 40kg X 7 Round 3: 40kg X 7 Round 4: 40kg X 7 Round 5: 40kg X 7 Didnt have to long tonight so tried to see what my 1rm was tonight and i was happy that i managed the 160kg. Thats my 4th night in a row of the bear complex and yet again this was horrible but adding a little extra weight next week. | ||
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