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Unimpressive journey to mediocre.

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mark_f1Icon...12-02-2017 @ 13:57 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Cheers mate.

Still pretty beaten from yesterday but had a second session at Strength-tec whilst we were down here.

Warm up with kb swings

Deadlifts
50x5,5
70x5,5
90x5,5
130x5,5
170x3,3 d.o.h
210x3,3 switched to mixed and chalked up
230x1,1 failed the second rep each time. Think its mostly due to being fatigued from yesterday.

Tyre flip
180x5,3,2
440 failed about 6 times was close to getting it on the last go but just burnt out.
mark_f1Icon...16-02-2017 @ 00:50 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warm up

Squats. High bar full depth
40kg 5.5.3
60kg 5.5.3
80kg 5.5.3
Soft belt on
120kg 3x3
Hard belt on
140kg 3x3

Leg press.
(Plate weight only)
140kg 3x8 all sets slow and controlled
240kg 3x8
290kg 3x8
190kg 2x12

Hamstring curls 5x15 5weights then dropped to 4 for last 2 sets

Goblet squats 4x12 @24kg
Super set with
Dumbell lunges 4x1015/20kg
mark_f1Icon...17-02-2017 @ 01:10 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Press session. Warm up with bands

Standing press in rack.
Bar only 2x10
30kg 2x8
50kg 2x8
60kg 2x5
Push press
70kg 2x5
80kg 5x3
90kg 2x3 and then 3x2. Was suppsed to be 5x3 but kept failing last rep.

Floor press
80kg 8x8

Z-press
30kg 5x3 light & fast

Incline bench press
60kg 4x8

Dragon press dumbells
4x12 15kg

Stretch
mark_f1Icon...18-02-2017 @ 17:13 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 18.02.2017 @ 17:14 PM by mark_f1
Warm up with bands focussing on glutes.

Deads of 1"mat. No straps. Every single rep dead stop and "engaged the clutch".
60x5,5,5
100x5,5,5
140x5,5,5
180x3,3,3
200x2,2
220x1
Belt on
240x0 felt sick with belt
Belt off
230x1 felt comfy
240x1 with a little hitch. Back felt strong, again just glute letting me down but that will come.

Axle 1 clean and press
20x12,12
42 x10,10
60x8,8
82x5,5
90x2,2 failed 3rd rep each time. Wore my converse but need to invest in some lifting shoes.

Farmers
70 x 35m x3runs in converse again so getting used to doing them without a soft sole as ive got 260 frame at end of deadlift medley. Didnt have time to do tyre flip (or stretch &#128549Wink
mark_f1Icon...21-02-2017 @ 22:45 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warm up

Squats onto 18" box. No belt or sleeves
50kg 5.5.3
70kg 5.5.3
90kg 3x5
120kg 3x5
140kg 5x3
150kg 5x3
70kg 2x20kg

Leg press.
80kg 2x12
120kg 2x12
180kg 2x10
220kg 2x8
250kg 2x8

Weighted step ups 5x8 (10kg dumbells)
Super set with
Goblet squat 5x10 @20kg

Felt easy but sticking to the plan its too late for northerns but aiming to make some solid progress by summer.
mark_f1Icon...22-02-2017 @ 22:35 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Standing barbell push press.
Empty bar 2x10 slow strict
All one clean then press
40kg 2x6 strict
60kg 2x6 strict
Then push press
70kg 2x6
80kg 3x3 belt and wrist straps on
From rack
90kg 6x2

Incline dumbell press
6x10 25kg dumbells

Z-press 6x5 30kg

Dumbell tricep floor press 6x8 20kg dumbells
mark_f1Icon...24-02-2017 @ 01:40 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Deadlifts from floor (no belt or straps)
60kg 2x5
80kg 2x5
100kg 2x5
140kg 2x5
170kg 3x3
200kg 6x3 struggled getting into postion at the bar, back and hips bit tight.

Pendly row
8x3 100kg

Lat pull down (narrow bar)
2x10 150lb
3x10 170lb

Pull ups
5x4/5
unit94Icon...24-02-2017 @ 01:47 
Avatar
what is everyone's fran time?
Member 3986, 9546 posts
SQ 300, BP 200, DL 370
870.0 kgs @ 132kgs UnEq
Didn't realise you had a journal on here mate!
mark_f1Icon...24-02-2017 @ 01:53 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Yeah nothing impressive, but bit the bullet and thought if i start writing it down, i can at least look back when ive had a bad session and see ive still progressed a bit.
mark_f1Icon...25-02-2017 @ 16:20 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 25.02.2017 @ 17:55 PM by mark_f1
Events had a mostly fun session with brad segal. Hes getting stronger all the time!!

Bit of a Warm up

Axle
20kg 1clean 10presses
60kg 5clean and press x2
82kg 1 continental clean 5 press
92kg 1 c/clean 3 press
100kg x1 c/clean and press
100kg x1 c/clean and press
110kg 1 belt clean, failed press but think its just from being tight after deads still.
Press felt so much easier in the new lifting shoes.

Tyre flip
230kg x10 singles
400+ lots of fails, barely moved it could not get into position at all. Think a bit was to do with just being tight again.

Farmers (knee sleeves on)
50kgx40m
70kgx40m
Soft belt on and worked on quick feet in converse, getting use to less cushioning in the sole..
90kgx40m
100kgx20 or 40m cant remember
110kgx20m
120kgx20m
132.5kgx20m speed was still ok
Put chalk on
140kgx5m hand opened up and didnt want to risk a calous 2 weeks away from comp. Easiest pick up 140 has felt.

Keg carrys (hugging them to replicate husslefelt stone, and trying to be quick as its no where near comp weight)
50kgx36m x2
85kgx36m x3. Hamstrings were burning out on last 5m.

Stretch
mark_f1Icon...28-02-2017 @ 02:02 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Warm up

Squats

60kg 2x6
70kg 2x6
90kg 2x6
120kg 2x6
140kg 8x3
80kg 2x15 paused.

Goblet squat
6x10 @20kg
Super set with
Sldl with dumbells
6x10 25kg

Leg extensions
5x20 light 20

Hamstring curls
4x15 no.5

40mins stretching as was really tight
mark_f1Icon...28-02-2017 @ 23:27 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Pressing session.
Warm up

Seated press in power rack bar height approx level with eyes.
20kg 1x10
40kg 3x5
50kg 3x3
60kg 3x3
70kg 3x3
80kg 6x3

Floor press in smith machine weights on bar
70kg x5
100kg x5
110kg x5
115kg 2x5


Z-press with dumbells
15kg 5x6

Incline bench with bar slightly closer grip to conventional bench
60kgx8
80kg 4x8 last 2 sets no pause.

Tricep extensions with rope 4x15 light .

Stretch
mark_f1Icon...02-03-2017 @ 00:37 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Deadlifts from 15" were supposed to be 18"
60kg 5.5.3
80kg 5.5.3
110kg 5.5.3
140kg 2x5
160kg 2x5
180kg 2x3
200kg 2x3
220kg 5x3

Bent over row with dumbells
30kg 5x12

Low pulley row (narrow bar)
200lb 6x8

Band assistance pull ups
3xfail only managed about 6 was burnt out

Concept 2 row
1000m just under 5 mins. Just steady to burn a few calories.

Arm over arm
Sled +75kg 4x10m runs

Stretch
mark_f1Icon...02-03-2017 @ 21:36 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Bench
60x10,10,10
70x8,8
80x6,6
90x5
100x5
110x3
120x1
130x1
140xfail ill have this in a few months.
100x10

Dumbell curls
20x12,12,12

Wide Cable curls

1 set of empty barbell curls

Sit ups

10mins bike

Stretch
mark_f1Icon...05-03-2017 @ 00:04 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Axle overhead press ftoh
20kgx10
30kgx10
40x10
50x5
1 clean then press
60x5
70x5
80x3
90x3
100x2 pb felt easy
110 lost of fails. Gutted as the clean was draining me.

2 reps Axle deadlift into 40m farmers
180a -70f
220a-100
Then loaded up farmers to comp weight but think ive done my back in :-(

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