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HywelIcon...04-11-2012 @ 20:19 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Savickas Press

2x10 @ 50kg

Lat Pulldowns

3x10 upto 80lbs

DB Side Raise

5x5

EZ Curl

2x15

Box Squat (low bench)

2x20 @ 50kg

5mins X-trainer

Deload. Light stuff and disco muscles. Also limited with equipment as training in hotel gym.
HywelIcon10/11/1210-11-2012 @ 14:19 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Squat

Bar - many
60x5
100x5
140x3
180x2
200x2 - belt on -
230x1 - raw pb -

Push Press (axle)

50x5
70x5
90x3
110x2
132.5xfxf (2 x half reps)
132.5xfxf (2 x half reps)

18" Pulls

140x3
180x3
230x1
280xf (this should be easy - only 15 above my floor dead)

BBBOR

5x5 @ 100kgs

Core Stuff & Stretching

Quick sesh to blow off the cobwebs after holiday last week. Hate rack pulls, they are boring and hurt my back. And I'm crap at them. The push presses were soooo close, just couldn't hold them.
HywelIcon13/11/1213-11-2012 @ 19:35 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Overhead Squat

20x5
40x3
60x3

Squat

100x3
125x3
150x5
172.5x5 -sleeves only-
196x7 -sleeves & belt-

A1 Axle Press - A2 Deads DE

30x5 - 132.5x2
50x5 - 132.5x2
70x5 - 132.5x2
80x5 - 132.5x2
90.5x7 - 132.5x2

Cycle 14 week 1. Happy with squat and press pr sets there, especially after a week away on the beer.
HywelIcon15/11/1215-11-2012 @ 19:51 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Deadlift

60x8
100x5
140x3
161x5
185x5
210.5x7

A1 Bench - A2 Box Squat DE

60x5 - 132.5x2
70x5 - 132.5x2
80x3 - 132.5x2
91x5 - 132.5x2
105x5 - 132.5x2
120x9 - 132.5x2
120x2 - 132.5x2
120x7 - 132.5x7

Cycle 14 Week 1. Really unfit after last week, struggled with deads today. May have to chuck some emergency cardio in for a week or two. That's a big pb on bench tho which is a surprise.
HywelIcon18/11/1218-11-2012 @ 16:50 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Savickas Press

40x10
50x10
60x10
70x10
80x5

Yoke

20m @ 135kg
20m @ 175kg
20m @ 215kg
20m @ 265kg
20m @ 300kg
20m @ 300kg - 16sec
20m @ 300kg
20m @ 215kg
20m @ 215kg -9sec
40m @ 215kg (drop halfway)
40m @ 215kg (drop halfway)

Farmers - Super Low Pickup

20m @ 87.5kg /hand
20m @ 87.5kg /hand
5m @ 107.5kg /hand

Finally had a bit of fine weather so managed to get in an overdue events sesh. The plan was to do a lot of volume on yoke with lightish weight to try and get a bit of the fitness back I lost after my holiday. Feel broken now tho. Was totally finished by the time I attempted the 107.5 farmers there was no way I was gonna get a tidy run out of it.
HywelIcon20/11/1220-11-2012 @ 19:21 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Squat

60x5
100x5
135x3
160x3
185x3 -sleeves only-
207.5x6 -sleeves & belt-

A1 Axle Press - A2 Deads DE

30x5 - 145x2
40x5 - 145x2
50x3 - 145x2
75x3 - 145x2
85x3 - 145x2
95.5x5 - 145x2

Cycle 14 week 2. Squats going very well, even tho my sore hips from yoke made even bodyweight squatting painful. Press was a struggle, should have had 6-7 in my pr set. Put it down to fatigue from Sunday's training tho.
HywelIcon23/11/1223-11-2012 @ 19:57 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Post Edited: 24.11.2012 @ 00:50 AM by Hywel
Deadlift

60x8
100x5
140x3
172.5x3
197.5x3
223x5

A1 Bench - A2 Box squat DE

70x5 - 145x2
80x5 - 145x2
90x3 - 145x2
97.5x3 - 145x2
112.5x3 - 145x2
126.5x8 - 145x8
140x1 (paused) - 145x2

Kroc Row

30 /hand @ 48kg

KB Swing

3x20 @ 48kg

Cycle 14 Week 2. Deadlift pr set decent enough, squat pr set very happy with. Kroc rows and swings, both with a kettlebell, are very nasty finishers
HywelIcon25/11/1225-11-2012 @ 15:17 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Post Edited: 25.11.2012 @ 15:45 PM by Hywel
Axle Push Press

10xlots
30x5
30x5
50x5
50x5
90x2
90x2
110x2
110x2
135 fail
130x1

KB Snatch @ 48kg

2xR
1xL
1xR
FxL

A1 BB Curl - A2 Tri Extention

5x10 - 5x10 (supersets)

Kelso Shrug

2x10 @ 110kg

BB Holds

2 @ 110kg

Raining (again!) so no events. Trainied indoor instead. Left out any squatting / deadlifting to give my sore hips and legs a break. Keep failing pb attempts at press, will stop trying for a while and forget about it. Snatch tekkers out the window atm, used to do sets of upto 5 per arm being considerably weaker.
bigdave30Icon...25-11-2012 @ 15:27 
Avatar not found
if I had a hat on I would take it off
Member 3343, 1045 posts
SQ 330, BP 170, DL 350
850.0 kgs @ 141.8kgs Eq		if u need to do events m8, and its raining, feel free to pop over to where i train, (in bargoed).. all indoor, the owner will charge u a fiver most prob....
HywelIcon...25-11-2012 @ 15:46 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Post Edited: 25.11.2012 @ 15:46 PM by Hywel
Cheers for the offer Nath will bear that on mind. You got much kit there?
bigdave30Icon...25-11-2012 @ 15:53 
Avatar not found
if I had a hat on I would take it off
Member 3343, 1045 posts
SQ 330, BP 170, DL 350
850.0 kgs @ 141.8kgs Eq		axle, 1 stone at the mo-130kg, waiting for a 140 atlas and a 140 husafel stone 2b delivered, 350 tyre bein delivered this week, yoke, farmers, log, duckwalk, viking press, theres loads there aswell to mimic events such as prowlers and ropes for arm over arm etc etc... oh yea havin a car frame done 2, when this will happen i dnt no....
Hywel said:Cheers for the offer Nath will bear that on mind. You got much kit there?
HywelIcon27/11/1227-11-2012 @ 19:41 
Avatar
Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Squat
60x10
100x5
145x3
172.5x5
195x3
220x4 -sleeves & belt only-

A1 Strict Press - A2 Deads DE
40x5 - 160x2
50x5 - 160x2
60x3 - 160x2
80x5 - 160x2
90x3 - 160x2
102.5x5 - 160x2

KB Jerk
x5R / x5L @48kg

-straight into-

KB Swing
x25 @ 48kg

Cycle 14 Week 3. Decent pr sets on squats and press. Both getting really hard work now. Felt like my head was gonna pop after that kb work.
HywelIcon29/11/1229-11-2012 @ 20:00 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Deadlift
60x10
100x5
140x3
185x5
210x3
235x3

A1 Bench - A2 Box Squat DE
60x5 - 160x2
70x5 - 160x2
80x3 - 160x2
105x5 - 160x2
120x3 - 160x2
135x5 - 160x5

Cycle 14 Week 3. Not a great sesh, but not too bad. Need the upcoming deload now. Deadlift pr sets are coming down, to be expected tho. Gonna have a comp run thru mon, then deload till the 9th, which is the day of the comp.
HywelIcon03/12/1203-12-2012 @ 20:39 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Post Edited: 03.12.2012 @ 20:41 PM by Hywel
Squat -belt only-
60x5
100x5
150x2
170x1
-1- 200 good lift
-2- 220 good lift
-3- 240 good lift

Bench
60x5
80x5
100x3
-1- 130 good lift
-2- 145 good lift
-3- 155 no lift

Deads -belt only-
100x5
140x3
160x1
200x1
-1- 220 good lift
-2- 240 good lift
-3- 250 good lift

Competing on the weekend in drug free PL comp so decided to have a run thru today. All lifts raw and judged by 2 mates being very strict. 635 total, will be happy to do that at my 1st comp. There was plenty more there in the squat, maxed on bench and dead tho.
bigdave30Icon...03-12-2012 @ 20:48 
Avatar not found
if I had a hat on I would take it off
Member 3343, 1045 posts
SQ 330, BP 170, DL 350
850.0 kgs @ 141.8kgs Eq		good luck in the comp mate...

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