Unimpressive journey to mediocre.
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mark_f120/03/20 @ 21:16
Yesterday's session with Frosty
Sandbag toss
15kg a few singles
Axle
60 x3
80 x2
90 x1
100 x1 s**t
100 x1
115 5 singles
Log
60 x3
80 x2
100 x1
115 x1
115 x2 rep pb
Axle press out of rack
60 5x8
Sandbag toss
15kg a few singles
Axle
60 x3
80 x2
90 x1
100 x1 s**t
100 x1
115 5 singles
Log
60 x3
80 x2
100 x1
115 x1
115 x2 rep pb
Axle press out of rack
60 5x8
mark_f126/03/20 @ 00:36
Monday
Deads worked up to 250 beltless then 180 for 5 doubles. didn't feel good at all.
Weds
Deads again
even 60 didn't feel good, but 260 moved easy. tried 300 moved it a couple inch but shouldn't have even tried it.
did some backs offs with 200.
Got a niggle in my lat, and I've been sat down neglecting stretches a lot so just generally tight.
Going to try use some of this working from home time to loosen up.
Deads worked up to 250 beltless then 180 for 5 doubles. didn't feel good at all.
Weds
Deads again
even 60 didn't feel good, but 260 moved easy. tried 300 moved it a couple inch but shouldn't have even tried it.
did some backs offs with 200.
Got a niggle in my lat, and I've been sat down neglecting stretches a lot so just generally tight.
Going to try use some of this working from home time to loosen up.
mark_f131/03/20 @ 20:24
Lost my mojo with training lately tbh.
Incline press
20 x15
60 3x5
100x1
105 5x5 might be a rep pb at that weight lol.
Axle out of rack
60 x5
80 5x5
Dumbell rows single arm
1x5, 3x10
Neutral pull downs
40 4xlots
Incline press
20 x15
60 3x5
100x1
105 5x5 might be a rep pb at that weight lol.
Axle out of rack
60 x5
80 5x5
Dumbell rows single arm
1x5, 3x10
Neutral pull downs
40 4xlots
mark_f102/04/20 @ 20:55
Garage Session
SSB Squat
20 2x5
60 2x5
100 2x5
135 5x5
SSB lunges
100 x1 (right knee didn't feel great so dropped the weight).
60 3x10
RDL
100 x10
140 3x8
Took the dogs out for an hour after if that counts, been going taking them every day since this lockdown began.
SSB Squat
20 2x5
60 2x5
100 2x5
135 5x5
SSB lunges
100 x1 (right knee didn't feel great so dropped the weight).
60 3x10
RDL
100 x10
140 3x8
Took the dogs out for an hour after if that counts, been going taking them every day since this lockdown began.
mark_f103/04/20 @ 22:59
Garage Session
Warm up
Log
60 x1,5,5,5
70 2x5
80 5x5x FTOH every rep, did last set strict. Starting my log build light, but got to admit this wasn't easy.
1/2 bodyweight challenge 1 clean and as many press as possible. I only manage 13. Tried to use legs and lost balance.
Farmers
30kg x 30m
70 x30m the handles have had grooves cut in, and there too sharp.
Yoke
200 x30m
250 x30m
300 x15m felt speedy (about 6.5s)
Sandbag over 52" yoke
100kg 4x5 (struggled to get to grip with it on the first set).
Warm up
Log
60 x1,5,5,5
70 2x5
80 5x5x FTOH every rep, did last set strict. Starting my log build light, but got to admit this wasn't easy.
1/2 bodyweight challenge 1 clean and as many press as possible. I only manage 13. Tried to use legs and lost balance.
Farmers
30kg x 30m
70 x30m the handles have had grooves cut in, and there too sharp.
Yoke
200 x30m
250 x30m
300 x15m felt speedy (about 6.5s)
Sandbag over 52" yoke
100kg 4x5 (struggled to get to grip with it on the first set).
mark_f109/04/20 @ 22:42
Garage Session
Monday
Deads 220 5x5
Banded 160 5x5
ham curls 10 5x10
ab roller 4x10
SSB Squat 100 x10
7k walk
Tuesday
3k walk
Incline bench 110 5x5 PB
Axle Push Press 85 5x5
Pendley Rows 100 4x10
close grip lat pull down 40
external rotations 5kg
Kerry squat x 20
Wednesday
9.7k walk
Thursday
SSB Squat 140 5x5
Lunges 65 4x10
rdl 120 2x11 1 x14 1x12
Monday
Deads 220 5x5
Banded 160 5x5
ham curls 10 5x10
ab roller 4x10
SSB Squat 100 x10
7k walk
Tuesday
3k walk
Incline bench 110 5x5 PB
Axle Push Press 85 5x5
Pendley Rows 100 4x10
close grip lat pull down 40
external rotations 5kg
Kerry squat x 20
Wednesday
9.7k walk
Thursday
SSB Squat 140 5x5
Lunges 65 4x10
rdl 120 2x11 1 x14 1x12
mark_f110/04/20 @ 19:18
Log ftoh
60 4x3
80 x1
85 6x4
Yoke
220x 30m
260 x30m
300 2x15m knee started to play up so didnt do my last run
100kg Sandbag over shoulder 3 reps
100kg ssb squat x10
60 4x3
80 x1
85 6x4
Yoke
220x 30m
260 x30m
300 2x15m knee started to play up so didnt do my last run
100kg Sandbag over shoulder 3 reps
100kg ssb squat x10
mark_f114/04/20 @ 01:32
Monday Garage Seshion
Deadlift
230 4x4 using straps in prep for comp, not fast.
Banded pause at knee deads
170 3x5
Ham curls
20 3x10
Ab rolls
from knee 2x10
full x2 strict form (working towards doing a set of 10 like this - had a lot of critism over my last set from last week, even though I said I knew what was wrong and was working on it). Mostly from people that don't even bloody train.
Deadlift
230 4x4 using straps in prep for comp, not fast.
Banded pause at knee deads
170 3x5
Ham curls
20 3x10
Ab rolls
from knee 2x10
full x2 strict form (working towards doing a set of 10 like this - had a lot of critism over my last set from last week, even though I said I knew what was wrong and was working on it). Mostly from people that don't even bloody train.
mark_f114/04/20 @ 22:10
Garage Session
Incline Bench
120 3x4, and 1 triple (failed 4th rep), still a massive P.B
Push Press (out rack)
90 4x4
Pendlay rows
100 4x10
narrow Lat Pull downs
50 4x10
Incline Bench
120 3x4, and 1 triple (failed 4th rep), still a massive P.B
Push Press (out rack)
90 4x4
Pendlay rows
100 4x10
narrow Lat Pull downs
50 4x10
mark_f124/04/20 @ 18:57
Wednesday 13 mile bike ride.
Thursday
Was meant to be squats, but new deadlift suits arrived. I really wasn't feeling it all, even 60kg felt bloody heavy.
But popped the suit and straps on at 180, and managed a new p.b of 285kg!! Loads to improve on, and got a few niggles (left lat mainly). So 300 will go this year (in a suit at least).
Friday
Log ftoh (still practicing Paul Smith hips advice, seemed much better today only top set wasn't great).
100 x3 rubbish, warm ups felt easy too,
90 3x3 (did first set split jerk, was ok), all these felt easy)
Yoke
200x30
260x15
320 3x15 - for some reason I've developed a pick up issue - feel like I've got no power in my left leg, kept hampering my starts
Thursday
Was meant to be squats, but new deadlift suits arrived. I really wasn't feeling it all, even 60kg felt bloody heavy.
But popped the suit and straps on at 180, and managed a new p.b of 285kg!! Loads to improve on, and got a few niggles (left lat mainly). So 300 will go this year (in a suit at least).
Friday
Log ftoh (still practicing Paul Smith hips advice, seemed much better today only top set wasn't great).
100 x3 rubbish, warm ups felt easy too,
90 3x3 (did first set split jerk, was ok), all these felt easy)
Yoke
200x30
260x15
320 3x15 - for some reason I've developed a pick up issue - feel like I've got no power in my left leg, kept hampering my starts
mark_f129/04/20 @ 02:22
Today
1.5k walk
Incline bench
125 3x3 p.b sleeves and wrist wraps
Push press Axle from rack
105 3x3 Still working on tips from paul smith. Also placed hands slightly wider, felt great. Best its moved in weeks.
Pendlay row
100 4x10
Last pull downs
40 4x10
still got a small issue on left lat, effecting pulling and pressing.
1.5k walk
Incline bench
125 3x3 p.b sleeves and wrist wraps
Push press Axle from rack
105 3x3 Still working on tips from paul smith. Also placed hands slightly wider, felt great. Best its moved in weeks.
Pendlay row
100 4x10
Last pull downs
40 4x10
still got a small issue on left lat, effecting pulling and pressing.
mark_f104/05/20 @ 21:32
Friday 30th April
Log
60 3x5
80 2x3
100x2
110 4 fails, gutted all previous were really easy.
95 3x3 went ok.
Feeling broken tbh, so having some time off.
Log
60 3x5
80 2x3
100x2
110 4 fails, gutted all previous were really easy.
95 3x3 went ok.
Feeling broken tbh, so having some time off.
mark_f110/05/20 @ 22:27
Had a week off as my back was hurting and need to concentrate on my last few uni assignments.
8th May
Dead lift (suited and straps - in prep for next comp)
260 x1
230 x5
265 x1
235 x1
270 x1 (ditched straps, and only half suit, felt much better).
240 x5 suit and straps back on, weirdly felt the best set.
9th May
Incline press with sleeves
117.5 x5
122.5 x3
127.5 fail
125 x2
log
60 3x3
80 2x3
100 x 1
110 loads of fails. not going well at all, my sciatica has flared up, nerve pain all down left leg and lower back feels like it's crumbling.
8th May
Dead lift (suited and straps - in prep for next comp)
260 x1
230 x5
265 x1
235 x1
270 x1 (ditched straps, and only half suit, felt much better).
240 x5 suit and straps back on, weirdly felt the best set.
9th May
Incline press with sleeves
117.5 x5
122.5 x3
127.5 fail
125 x2
log
60 3x3
80 2x3
100 x 1
110 loads of fails. not going well at all, my sciatica has flared up, nerve pain all down left leg and lower back feels like it's crumbling.
mark_f113/05/20 @ 01:11
11th May
Deads
260 x1 in suit
doh deads
180 x10
200 x4
220 x1
12th May
Incline, feet up no arch.
20 3*15
60 3*5
90 1*5
100 *3
105 3*2
strict rack press
60 3*5
70 3*3
narrow lat pull downs
40 4*10 with 5s eccentrics and pause
Deads
260 x1 in suit
doh deads
180 x10
200 x4
220 x1
12th May
Incline, feet up no arch.
20 3*15
60 3*5
90 1*5
100 *3
105 3*2
strict rack press
60 3*5
70 3*3
narrow lat pull downs
40 4*10 with 5s eccentrics and pause
mark_f116/05/20 @ 00:30
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