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HywelIcon03/08/13 EVENTS03-08-2013 @ 16:06 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Yoke
60x30m
160x30m
260x15m
320x15m - 15 seconds
360x15m - 20 seconds
400x5m+

Powerstairs (duckwalk to 12"platform)
180x3

Tyre Flip
350x2
350x2

Didn't do much after yoke 'cos it was such a struggle. 320 in 15 seconds is pathetic. Really struggling for speed lately. The 400 was more sturdy tho, and managed a few steps more than last time.
HywelIcon04/08/13 UPPER ME04-08-2013 @ 15:03 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Paused Board Press
70x5
80x5
95x5
110x3 +20kg chains
125x3 +20kg chains
140x1 +20kg chains
155x1 +20kg chains
160x1 +20kg chains *pb
155x1 +20kg chains

Seated Press
57.5x8
67.5x8
77.5x8

Pendaly Row
110x8
110x8
110x8

Incline Shrug
80x20
80x20
80x20

Skull Crushers
50x5
50x5
50x5

J-hook Band Pulls & Band Pull Aparts

Big pb on board press, will upload video later.
HywelIcon06/08/13 LOWER DE06-08-2013 @ 19:57 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Speed Squats
60x5
100x5
130x3
150x2
170x2
10x2 @ 160 + 20kg chains

Zercher Deadlift -15"-
95x5 singles

Hypers
3x12 -red band-

Hip Thrusters
50x20
50x20

Leg Raise -red band-
x10
x10

Lower speed day. The squats really beat me up today. Were fast all the way tho. Video of one set on Facebook..
HywelIcon08/08/13 LOWER ME08-08-2013 @ 19:30 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Deficit Deadlift -3"-
60x5
100x5
140x3
180x1
200x1
220x1
240x1
250x1
227.5x2

KB High Swing
40x10
40x10
40x10

GM
60x10 +25kg chains
60x10 +25kg chains
60x10 +25kg chains

Hamstring Curl -red band-
x15
x15

Situp +25kg
x15
x15

2x20 red band pull aparts

Max lower day. Pb on deficit by default, don't think I've ever tried 1rm before. Happy with 250. Got a video of the 240 on Facebook.
HywelIcon10/08/13 EVENTS10-08-2013 @ 12:22 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Arm Over Arm Truck Pull
8 Tonne x10m
10.5 Tonne x10m

Axle Press -strict-
35x10
65x10
105x2

Axle Press -push-
105x2
125x2
145x1 - PB-

Tyre Flip
350x3
350x2

Arm over Arm was a killer, axle pb was fairly comfortable tho, think 150+ was there today if I'd gone for it. Truck Pull and axle video's on Facebook.....
HywelIcon11/08/13 UPPER DE11-08-2013 @ 13:42 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Speed CGBP -paused-
9x3 @ 60kg +25kg chains

Seated Press
62.5x5
72.5x5
80x5
80x3 +25kg chains

Upright Row
50x12
50x12
50x12

Face Pulls -green band-
3x12

BB Curl
50x10
50x10

DB Rear Delts
17.5x15
17.5x15

Some external shoulder rotations with red band.
HywelIcon12/08/13 CONDITIONING12-08-2013 @ 17:28 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		16LB Sledge Strikes
Rx25
Lx25
Rx25
Lx25
Rx10
Lx10
HywelIcon13/08/13 LOWER DE13-08-2013 @ 19:13 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Speed Squats
60x5
100x5
140x3
160x2
180x1
10x2 @ 170kg +25kg chains

Narrow Stance Squats -paused-
100x5
100x5
100x5

Hypers -red band-
x15
x15

Hip Thrusters
50x25
50x25

Abs

Lower dynamic sesh. Squatting was good, all sets quick-ish. Paused narrow squats surprisingly hard.
HywelIcon15/08/13 LOWER ME15-08-2013 @ 19:28 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Such rubbish sesh I can't be bothered writing it down. Here's the jist of it;

18" Deadlifts
Struggled upto a hard 270, then failed 300 and a pile of others. Dropped back to 240 to work on technique and realised I was standing too close to the bar. Adjusted stance and pulled a pile of 240 and 270s with ease. 300+ next time, I'm convinced.
HywelIcon18/08/13 UPPER ME18-08-2013 @ 17:14 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Board Press -touch & go-
70x8
70x8
90x5
110x5
125x3
140x2
160x1
170x1
155x3

Axle Press -strict-
67.5x8
77.5x8
85x8

Pendlay Row
120x8
120x8
120x8

Kelso Shrug
110x10
110x10
110x10

Skulls
52.5x5
52.5x5
52.5x5

DB Rear Delts
22.5x15
22.5x15
22.5x15

Band Pull Aparts
2x10 -red band-

Max upper day. Paused benching is stronger than touch and go for some reason. Squatting tomo.
jones105Icon......18-08-2013 @ 18:18 
most definatley not an idiot
Member 2731, 3828 posts
SQ 280, BP 152.5, DL 280
712.5 kgs @ 86.5kgs UnEq		solid stiff dude.....,:-)
HywelIcon19/08/13 LOWER ME19-08-2013 @ 19:00 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Post Edited: 19.08.2013 @ 19:00 PM by Hywel
Cheers Ty....

Squats
60x5
100x5
140x3
150x2
170x2
190x1
belt & wraps on
230x1
260x2

Narrow Stance Squats
100x12
100x12
100x12

Abs & Core

First rep easy, second rep a grind. Would've liked a rep or two more, but my back was in half today. Heaviest raw double I've done tho...
HywelIcon20/08/13 CONDITIONING20-08-2013 @ 17:36 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Post Edited: 20.08.2013 @ 17:37 PM by Hywel
KB Snatch
100 reps @ 16kg in 4:52
HywelIcon21/08/13 DEADLIFTS21-08-2013 @ 19:34 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Deads
70x5
110x5
150x3
190x2
240x1
280 fail
260x1

Box Squats -deep-
140x3
180x2
200x1
220x1

Band Crunch -green - x15,
Pull Aparts -red- x15,
Military Press 60kg x10,
Straight Thru. (x2)

DB Side Raise
12.5s x12
12.5s x12
12.5s x12

Last proper sesh before I have a weekend off lifting. The 280 flew up to the knee, but just stuck then. May do some conditioning tomo /friday if I got time
HywelIcon27/08/13 LOWER ME27-08-2013 @ 19:30 
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Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq		Squat -raw, paused-
60x3
100x3
132.5x3
152.5x3
172.5x1
200x1
220x1
227.5x1
205x2

Log Onemotion
40x3
70x3
100f (!!!)

Left it there. Was supposed to be a few 'light' 100kg sets of onemotions, but was so wiped from squats I couldn't manage one rep. Feeling effects of 6 days out of the gym eating s**te and drinking.

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