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Walker Power

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GATESIcon...08-07-2014 @ 22:27 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
Benfrancis1993 said:
How come your playing sumo mate? Surely your more suited to conventional


It's the new cool thing to do
walkerIcon...08-07-2014 @ 22:35 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Benfrancis1993 said:
How come your playing sumo mate? Surely your more suited to conventional


I'm not sure I am to be fair, I can get my back in a better position in Sumo. I've been playing it on and off for ages to be fair and my biggest pull ever is Sumo, 275kg suited mind.
walkerIcon...08-07-2014 @ 22:35 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
GATES said:
It's the new cool thing to do


Lol, not new for me though!!
walkerIcon...08-07-2014 @ 22:35 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Post Edited: 08.07.2014 @ 22:54 PM by walker


The 2nd reps on sets 5 and 6 I tried to set my hips higher as my hips rise to bring the bar off the floor. These look awful though and end up rounding my back, so I will continue to set my hips lower.
walkerIcon...10-07-2014 @ 10:22 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Didn't have time to log my session yesterday..

Back session:

Warmup of 5 mins on Concept 2

Chinups

BW x 6
BW x 6
BW x 6

Barbell Row From Floor / Pendlay

70 x 10 x 3

Good form

DB Shrugs

30 x 10
40 x 10
50 x 10

Squeeze at top

DB Rows

50 x 10 x 3

TRX Row

BW x 10 x 3

Face Pulls

3 sets 12

DB Curl

12.5 x 10 x 2

Barbell Curl

25 x 12 x 3

Lat Pulldown

3 sets 10
walkerIcon...10-07-2014 @ 10:22 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Post Edited: 10.07.2014 @ 10:23 AM by walker
DP
walkerIcon...11-07-2014 @ 00:49 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Squats today:

Squat

20 x 5
60 x 5
100 x 5
140 x 2
160 x 1
175 x 4
175 x 4
175 x 4
175 x 4

Vid to follow. Mobility work needed
walkerIcon...12-07-2014 @ 21:28 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Post Edited: 12.07.2014 @ 21:30 PM by walker
walkerIcon...12-07-2014 @ 21:40 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Yesterday:

Front Squat

20 x 10
60 x 6
80 x 6
100 x 6
120 x 6

SLDL

60 x 8
100 x 8
140 x 8
140 x 8
140 x 8

KB Swing

24 x 12 x 3

Core

Band core work
walkerIcon...12-07-2014 @ 21:48 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		This morning, shoulders:

Military Press

20 x 10
40 x 5
50 x 4
60 x 1
62.5 x 4
62.5 x 4
62.5 x 4
62.5 x 4

Arnold Front Raise

12.5 x 10 x 3

Klokov Press

20 x 8
40 x 8
40 x 8
40 x 8

Side Raise

7.5 x 12 x 2

Rear Fly

10 x 10 x 2

DB Shoulder Press

25 x 10
27.5 x 10
27.5 x 10

Green Band Pull Aparts

3 sets 10
walkerIcon...15-07-2014 @ 00:04 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Bench session tonight:

Bench

20 x 10
60 x 5
80 x 5
100 x 1
110 x 1
115 x 4
115 x 4
115 x 4
115 x 4

Incline DB Fly

20 x 10 x 3

Incline DB Bench

30 x 10 x 3

DB Pullover

20 x 10
25 x 10

New exercise, will increase weight

Dips

BW x 6 x 3

TRX Pushup

2 sets 8

Tricep Pushdown

3 sets 10
rossphillipsIcon...15-07-2014 @ 00:42 
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Get to a kyro mate.
Member 2268, 4659 posts
SQ 250, BP 190, DL 272.5
712.5 kgs @ 104kgs Eq		Some tidy sessions mate
walkerIcon...15-07-2014 @ 19:21 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
walkerIcon...17-07-2014 @ 21:51 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		Last nights session, team powerlifting session so didn't get much done:

Squat

20 x 5
60 x 5
100 x 5
140 x 3
160 x 3

Sumo Deadlift

60 x 5
100 x 5
140 x 3
180 x 1
220 x 2
220 x 2
220 x 2
220 x 2

I needed to get home so missed 2 sets..
walkerIcon...19-07-2014 @ 00:27 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq		This morning at 7:30

Warmup on concept 2

Pendlay Row

20 x 8
60 x 8
80 x 8
100 x 8

Chinups

BW x 6 x 3

Barbell Shrug

100 x 12 x 3

DB Row

50 x 10 x 3

Face Pulls

3 sets 10

DB Curl

3 sets 10

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