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Unimpressive journey to mediocre.

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mark_f1Icon...31-01-2017 @ 12:47 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Signing up to a programme, so need to film 60% and top set.

Deadlift
60x10,10
100x5,5
140x5 (Was meant to be filmed)
180x3
belt on
220x1,1 (both was meant to be filmed - cameraman had been taking photo's not filming as he had been pressing wrong button - pissed off as it put me of my rhythm)
240 fail at knees, could have hitched but my back/ribs is still on the mend didn't want to f**k it up) Managed to film this though... erm.
220x1 for film
140x1 for film

Pendley rows
140x5,5,5,4,3 too heavy, s**t form.

Barbell pull overs
20x8
30x8,8

SLDL
140x5,5,5

Wide grip pull ups
BWx5,5,5,5
narrow x 5

Stretch

Really had bum on, and had a diva moment (all night). That and my technique is awful.
mark_f1Icon...01-02-2017 @ 23:52 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Did a little bit of foam roller work last night.

Tonight shoulders
Warm up a bit
Strict press out if the rack
20x12,12
40x8,8
60x5
Soft belt on
70x3 struggled
Push press
80x3 easy
Wrist straps on
90x3,3 felt good
100x1 double ply sleeves failed then got it
100x1 loose sbd sleeves failed again the got it. Happy to hit it twice tho sets pb maybe lol
100xfail no sleeves

Clean
60 x lots of singles trying to work out how to do them again lol.

Z dumbell press
15kgx12,12,12
20kgx6,6,6 was hard to keep back upright

Narrow bench speed reps
75x3,3,3,3,3,6,12 felt good

Tricep pull downs
60lbx15,15,15

Battleropes
3x1min rounds
mark_f1Icon...02-02-2017 @ 23:39 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warm up

Squats
Barx12,12
60x8,8
Neoprene belt on
100x5,5
120x5,5
+belt
140x5,5,5
Knee sleeves
160x3,3
170x3,3
140x8

Zerchers off knee high bars
60x10,10,10 new to these so stayed light. Liked them

Single leg press
50x10,10,10 with some calf raises only light as feeling tired

Leg extensions
45x10,10,10

Bike
6mins low intensity (token cardio lol)

Stretch lots
Wayne_CowdreyIcon...03-02-2017 @ 00:19 
Avatar
'very impressive' ............ 7 years ago.
Member 400, 20284 posts
I popped in to see if you zerchered Happy
mark_f1Icon...03-02-2017 @ 00:21 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Wayne_Cowdrey said:I popped in to see if you zerchered Happy


Yeah only light but back felt great, no dropping forward. Could feel it in my quads.
mark_f1Icon...05-02-2017 @ 01:16 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Barrel carry (out of boot along car park,up stairs into gym)
Easy 40m f**ked before even starting

Axle clean and press
20x12,12,12
43x8,8,8
52x5,5,5
61x3,3
70x3,3,3,3,3,3,3,3
91x1

Farmers 30m 15m turn as fast as possibe
80
80
80 got fast each time
mark_f1Icon...07-02-2017 @ 00:03 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warm up
hip bridges 3x10.
Kettle swings 3x12 @12kg bell.

Deadlifts from 18" height

60kg 8.5.3 reps
80kg 8.5 3

120kg 5.5.3
160kg 5.5.3

200kg 3x3

120kg off floor 3x8

Pendly row
80kg 5x6

Close grip low pulley rows
7th plate 5x8
FlooblerIcon...07-02-2017 @ 11:19 
Avatar
Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
That is an absurd amount of sets / volume on the axle haha. I'll be making an appearance this weekend, was thinking axle clean & press, heavy squats, tyre flip, arm over arm & maybe some farmers / keg carries if that sounds good?
mark_f1Icon...07-02-2017 @ 11:48 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Was working on technique... it didnt improve to be honest lol and i was gassing lol as i was having less than a min between each set. Really not looking forward to the press.

Gutting! I'm off down to Rob Framptons this weekend, otherwise id have done all that with ya dude (apart from squat lol) Sounds a good session.
FlooblerIcon...07-02-2017 @ 18:01 
Avatar
Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Fair doos pal, I'll be down again a couple weeks before qualifiers, have a good events sesh if you're there
mark_f1Icon...07-02-2017 @ 21:57 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
High bar narrow stance Squat hitting depth (for once)
Bar x12,12
60x10
100x10
120x8
Belt on
140x5,5,5 took shoes off for last set as form was starting to go off. Felt loads better
160x3
180x1.5, the depth on the 2nd rep was my previous normall depth lol. No wraps/sleeves need to check might be a pb.

Wide low bar Half squat with some loose wraps
200x1 again my normal "depth"

Ham curls
6x10,10 all contolled
10x3-85-67-49-211 felt good

Leg extensions
40x10
45x10,10

Bike 1 min 80% 1 min 40% 5 runs

Stretch
mark_f1Icon...08-02-2017 @ 21:50 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warmed up with bands

Seated press in rack off pins (eye height)
Bar 2x10
30kg 2x6
40kg 2x6
50kg 2x6
60kg 2x6
70kg 3x3

Standing bar press strict
5x3 40kg felt like i was engaging my glutes felt great.

Floor press
60x6
80x6
90x6
100x6 paused at the bottom
110x3 (failed 4th rep)
100x6

Incline dumbell press (hands semi pronated)
5x12 20kg soft lockouts

Then i did a a couple of light tricep pull downs.

3x1mins battle rope rounds

Stretch
mark_f1Icon...10-02-2017 @ 00:22 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warm up

Leg press + weight
60kg 2x15
100kg 2x12
140kg 2x10
200kg 2x8
240kg 2x8
300kg 3x5

Squat machine (waiting for the squat rack).
50kgx15x2

Back squats. High bar, narrow feet, good depth, slow descent and 1sec pause at the bottom.
40kg 2x5
60kg 2x5
80kg 2x5
100kg 3x3
Belt on
130kg 3x3
150kg 3x3 very happy with this.

Weighted steps 4x6 with 25kg plate each hand Super set with Hamstring machine curls 4x12 no.5 on machine (medium)

Stretch
mark_f1Icon...11-02-2017 @ 16:41 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 11.02.2017 @ 16:54 PM by mark_f1
Travelled down to rob Framptons gym today. Just wow some seriously strong lads down there! Will Baggott, ryan england, joe wills all doing some really impressive stuff. The rob and lloyd renals in the background... just a strong as f**k place!

Push press Log after 30mins of gasping at everyone elses big lifts.
72x5
72x5
82x5
82x3
92x3 pb
92x3
92x4 into 72x5 (strict) P.B

Yoke (wobbly) just jumped in with the others
240x30
280x30 speed was ok for such a wobbly yoke

High pick up skinny handles Farmers
drop and turn at 15
70x30
100x30
1m wide frame
220x30
260x30 good speed pb
260x30
260x30 slowed yo on this run as legs were fatigued. No drops or chalk used on any so was happy.

Shield carry of keg
150x45 fast and felt really good
150 fail of floor (bicep had a slight twinge)
150x15 of keg didnt want to hurt my bicep

30kg slam ball 1min
20 reps. Could have done more but was blowing out my arse.
FlooblerIcon...11-02-2017 @ 17:38 
Avatar
Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Looks like a really good session that mate, good to see you finally hitting some PBs on log as well

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