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mark_f1 | ... | 31-01-2017 @ 12:47 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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_f1 | ... | 01-02-2017 @ 23:52 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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_f1 | ... | 02-02-2017 @ 23:39 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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_Cowdrey | ... | 03-02-2017 @ 00:19 | |
Still got a little bit of strength Member 400, 22018 posts | I popped in to see if you zerchered | ||
mark_f1 | ... | 03-02-2017 @ 00:21 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Wayne_Cowdrey said:I popped in to see if you zerchered Yeah only light but back felt great, no dropping forward. Could feel it in my quads. | ||
mark_f1 | ... | 05-02-2017 @ 01:16 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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_f1 | ... | 07-02-2017 @ 00:03 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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 | ||
Floobler | ... | 07-02-2017 @ 11:19 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 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_f1 | ... | 07-02-2017 @ 11:48 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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. | ||
Floobler | ... | 07-02-2017 @ 18:01 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 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_f1 | ... | 07-02-2017 @ 21:57 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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 10x3-8×5-6×7-4×9-2×11 felt good Leg extensions 40x10 45x10,10 Bike 1 min 80% 1 min 40% 5 runs Stretch | ||
mark_f1 | ... | 08-02-2017 @ 21:50 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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_f1 | ... | 10-02-2017 @ 00:22 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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_f1 | ... | 11-02-2017 @ 16:41 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 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. | ||
Floobler | ... | 11-02-2017 @ 17:38 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 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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