Training Log
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| Hywel |  | 04/07/13 LOWER DE | 04-07-2013 @ 19:22 |
 Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Speed Deads 70x5 110x5 150x3 belt on + mix grip 12x2 @ 160 +20kg chains Front Squat -raw- 100x3 120x3 140x3 Kb Swing 48x10 48x10 48x10 Hypers +10x10 +10x10 +10x10 Band Crunch -green- x12 x12 x12 Good sesh - Deads were super fast right to the 12th set. | ||
| Hywel | | 05/07/13 UPPER DE | 05-07-2013 @ 13:12 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | CGBP -speed- 9x3 @ 67.5kg Seated Log 42.5x5 62.5x5 82.5x5 Gripless Shrug 100x12 100x12 100x12 100x12 Inverted BW Rows x10 x10 x10 Tricep Pressdown -green band- x15 x15 x15 Side Raise 3x10 w/ 10's J-hook Band Pull -red band- x1 (d / u) x1 (d / u) Shoulder Disslocates & Dead Hangs Upper speed sesh. Log seated is massively hard, 82.5 was a real struggle. Decent volume again. Rest tomo before squatting sun. | ||
| Hywel | | 07/07/13 LOWER ME | 07-07-2013 @ 15:23 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Squat 60x3 +20kg chains 100x3 +20kg chains 140x3 +20kg chains 165x2 +20kg chains 180x1 +20kg chains belt on 200x1 +20kg chains 220x1 +20kg chains *90%+ 230x1 +20kg chains *90%+ 207.5x3 +20kg chains *90%+ Snatch Grip Deads -off 3" blocks- 100x8 120x8 140x8 Overhead Squat 40x3 50x3 60x3 Leg Extension x20 -red band- x20 -red band- Plank 30s 30s Sledgehammer Strikes x10 x10 Various attempts to flip 500kg tyre Heavy lower sesh. Decent squatting, chains make it notably harder. Set up so at full extension when standing, and when descending weight come off. Got my knee under the tyre, just can't follow it thru tho. Will keep battling. | ||
| Hywel | | 08/07/13 CONDITIONING | 08-07-2013 @ 17:59 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Sledgehammer Strikes -16lb sledge- x20 x20 x20 x20 Keg Toss OH -10kg- x5 Gonna throw some conditioning sessions in on my off days, stuff like sledge, light kegs and sleds etc etc. | ||
| Hywel | | 09/07/13 UPPER ME | 09-07-2013 @ 20:00 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Post Edited: 09.07.2013 @ 20:28 PM by Hywel Bench -paused-60x5 +20kg chains 80x5 +20kg chains 100x2 +20kg chains 110x1 +20kg chains 120x1 +20kg chains 130x1 +20kg chains *+90% 135x1 +20kg chains *+90% 137.5x1 +20kg chains *+90% -1rm pb- 125x1 +20kg chains *+90% Savickas Press 62.5x8 70x8 80x8 Snatch Grip High Pull 70x5 70x5 70x5 Face Pulls x20 -green band- x20 -green band- Incline DB Rear Delts -straight arms- 17.5x40 17.5x40 Hammer Curl 17.5x15 17.5x15 Shoulder Disslocates Max upper sesh. 157.5 total on bench, so claiming as pb even if it was with chains. | ||
| Hywel | | 11/07/13 LOWER DE | 11-07-2013 @ 19:27 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Speed Deads 100x5 140x5 172.5x2 12x2 @ 172.5 +20kg chains Kb Swing 48x12 48x12 48x12 Front Squat 100x5 120x5 140x3 Hypers 3x12 +10kg Band Crunch 3x15 green band Sledgehammer Strikes -16lb- x10 x10 x10 x10 Lower speed sesh. Deads again stayed fast right to the end. Supposed to beat 3 with 140 on fronties but back had given up by then. Finish with some sledge for a little cardio. | ||
| Hywel | | 11/07/13 BONUS PM SESH | 11-07-2013 @ 21:23 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Post Edited: 11.07.2013 @ 21:24 PM by Hywel Speed Deads -pyjama trousers & flip flops raw- 140x1 160x1 180x1 16lb Sledge Strikes - 24kg kb Snatch x10 Sledge x10 Sledge x10 Snatch x10 Snatch Straight thru. x2 of. Second sesh of the day. Cousin came to use gym and couldn't resist joining in. Will prob regret in morn. Deads were really fast. | ||
| Hywel | | 12/07/13 UPPER DE | 12-07-2013 @ 17:50 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | CGBP -speed & paused- 9x3 @ 75kg Seated Log 82.5x5 82.5x6 BW Rows x15 x15 Gripless Shrug 100x20 100x20 Press Downs -green band- x20 x20 Pull Aparts -red band- x20 x20 Ext Rotations -red band- x10 x10 x10 Upper speed day. Totally sapped of energy from training twice yesterday and the heat so did bare minimum, two work sets on most stuff (after CGBP de sets) but still got the work done. Events tomo and squats Sunday so didn't wanna go to mad cos of that too. | ||
| Hywel | | 13/07/13 EVENTS | 13-07-2013 @ 13:24 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Post Edited: 13.07.2013 @ 13:25 PM by Hywel Yoke 20m @ 60kg 20m @ 160kg 20m @ 160kg 10m @ 260kg 15m @ 260kg 15m @ 260kg 15m @ 300kg 15m @ 300kg 9 seconds 15m @ 300kg 8 seconds Behind Neck Axle Jerk 25x5 75x5 95x1 105x1 115x1 120x1 Weekend events sesh. Last yoke run wasn't quite 8 sec, but it was sub 9, so I'm claiming it! Will post video later if I can be arsed. First time I think doing axle btn jerk. Mate has it in upcoming comp so trained it with him. Finished on stone and couldn't even budge the 130. Drained cos of the heat, but also am really s**t at stones. Will train it more from next cycle. | ||
| Hywel | | ... | 13-07-2013 @ 20:15 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Post Edited: 13.07.2013 @ 20:41 PM by Hywel www.youtube.com/watch?v=dWMzqBddEps&feature=Yoke video from earlier.... | ||
| bigdave30 | | ... | 13-07-2013 @ 21:31 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | awesome sesh mate.. your pressing is gonna turn heads... pleasure to train today... | ||
| Hywel | | ... | 14-07-2013 @ 00:04 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Yeah was a good un today fair play, your yoke runs were mental! I | ||
| Hywel | | 14/07/13 LOWER ME | 14-07-2013 @ 14:01 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Box Squats -18" box- 60x5 100x5 140x3 180x3 230x1 250x1 *+90% 260x1 *+90% 250x1 *+90% Snatch Grip 12" Deadlifts - OHS s/s 140x3 - 40x3 140x3 - 40x3 140x3 - 40x3 Max effort lower sesh. Have gone heavier on box, but was massively drained from the heat, wrecked from 5 sessions in 4 days including events yesterday, and slight hangover. So all that considered 260 was tidy, wearing belt and rehband knees. Deads and OHS Should've been heavier and more reps, and was supposed to do leg extensions and plank but sod it. We'll earned day off tomo before bench Monday. | ||
| Hywel | | 16/07/13 UPPER ME | 16-07-2013 @ 20:00 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Board Press -paused- 60x5 80x5 100x5 120x3 140x3 150x1 160x1 *+90% 170x1 *+90% (& PB) 152.5x3 *+90% Savickas Press 65x8 75x8 82.5x8 Snatch Grip High Pull 80x3 80x3 80x3 80x3 80x3 Face Pulls -green band- x25 x25 DB Curls 3x12 J-hook Band Pulls -red band- x2 (d/u/d/u straight thru) Max upper sesh. A 10kg pb on board press, and an easy one at that. Could've done plenty more Savickas presses on last set aswel. Rest up tomo now then deads Thurs. | ||
| Hywel | | 18/07/13 LOWER DE | 18-07-2013 @ 19:40 |
Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | Speed Deads 70x5 110x5 150x3 -doh- 185x1 belt on 12x2 @ 185kg +20kg chains Kb Swing 48x15 48x15 48x15 Front Squat 110x2 130x2 150x1 Hypers 3x12 @ 15kg Band Crunch 3x20 -green band- Speed lower sesh. Decent deads, most were fast, the odd set were a bit off but majority were good. | ||
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