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Jordan23/05/13 @ 20:23
23/5/2013
Mobility drill for warm up
Squat No belt
60x1
80x1
100x1
125x5
125x5
(Paused from here)
100x5
80x5
60x5
CG Bench
60x1
80x1
100x1
110x5
110x5
(Paused from here)
100x5
80x5
60x5
Pull Ups
4,4 warm up
22 PB
6,6,4
Dips
25,20,15
Abs
3x15
Really promising session tonight, everythings slowly on the up and Ive been trying to nail 20 pull ups for 4 years now so to hit 22 tonight was awesome.
Mobility drill for warm up
Squat No belt
60x1
80x1
100x1
125x5
125x5
(Paused from here)
100x5
80x5
60x5
CG Bench
60x1
80x1
100x1
110x5
110x5
(Paused from here)
100x5
80x5
60x5
Pull Ups
4,4 warm up
22 PB
6,6,4
Dips
25,20,15
Abs
3x15
Really promising session tonight, everythings slowly on the up and Ive been trying to nail 20 pull ups for 4 years now so to hit 22 tonight was awesome.
fctilidie23/05/13 @ 21:04
Jordan23/05/13 @ 22:52
Cheers mate Im pleased with it. Just need to knock my weights up slightly each week now and start working hard
Jordan24/05/13 @ 13:42
24/5/2013
500m jog
Sprint drill 1 (6x20m) x3
Sprint drill 2 (4x40m) x3
80m sprints x3
500m jog home.
The drills were touch the ground and turn style , very tough.
500m jog
Sprint drill 1 (6x20m) x3
Sprint drill 2 (4x40m) x3
80m sprints x3
500m jog home.
The drills were touch the ground and turn style , very tough.
Jordan24/05/13 @ 20:22
Post Edited: 24.05.2013 @ 20:23 PM by Jordan
24/5/2013Some light assistance work all high reps.
Pull ups/ Push downs / Cable Curl x 3 sets
Side raises/ Rear delt flys / band pull aparts x3 sets
Hack Squat 5x10 light
Leg Curl 5x15 light
Calves 5 sets high reps
CSR 5x10
Some extra pull ups and rear delts to finish
Jordan27/05/13 @ 14:19
Post Edited: 27.05.2013 @ 14:20 PM by Jordan
27/5/2013Deadlift DOH no belt
70x3
70x3
120x3
150x3
Added Straps
180x3
Straps off
SLDL - Alternate Grip
120x3
120x3
150x3
150x3
Strict Press
40x5
50x5
60x5
70x1
80x1
65x5
65x5
65x5
Pull Ups
Rest Pause 15,6,5
Dips
BWT + 10kg x30
BWT + 15kg x18
BWT + 25kg x12
BWT x20
Leg Raises
4 sets.
Jordan28/05/13 @ 16:10
Got up a little later than I would have liked today so I thought Id mix it up abit and go up to my local resevoir.
650m jog
85m Hill Sprints
x8 PB
60m Stair Sprints
x4
650m jog back
Nice little session! Was raining so abit slippy underfoot and not great for max speed but still got the work in, very tough.
650m jog
85m Hill Sprints
x8 PB
60m Stair Sprints
x4
650m jog back
Nice little session! Was raining so abit slippy underfoot and not great for max speed but still got the work in, very tough.
Jordan29/05/13 @ 17:30
CG Bench
115x5 nice and easy +10kg on last week.
Paused:
100x5
100x5
Squat Forgot my rehbands so it was just Olympic boots today no belt etc.
70x5
110x5
135x4
Paused:
110x3
Weights are pathetic in general but for me Im quite pleased tbh. Bench felt the best it has done for a while with plenty left in the tank. I dont think Ive actually squatted that heavy with no kit such as belt, sleeves and wrist wraps ever so I cant really complain. Would like to hit a 140 3-5 next week maybe with my knee sleeves on. Bodyweight 79kg but I expect this to come down soon.
115x5 nice and easy +10kg on last week.
Paused:
100x5
100x5
Squat Forgot my rehbands so it was just Olympic boots today no belt etc.
70x5
110x5
135x4
Paused:
110x3
Weights are pathetic in general but for me Im quite pleased tbh. Bench felt the best it has done for a while with plenty left in the tank. I dont think Ive actually squatted that heavy with no kit such as belt, sleeves and wrist wraps ever so I cant really complain. Would like to hit a 140 3-5 next week maybe with my knee sleeves on. Bodyweight 79kg but I expect this to come down soon.
brownbear29/05/13 @ 18:10
Jordan29/05/13 @ 21:56
brownbear said:how light do you want to be jordan?
Would imagine Ill be as lean as I want to be at around 75-77 mate.
Jordan29/05/13 @ 21:57
Jordan31/05/13 @ 13:54
Just under 500m jog
60m jog into 60m sprint x5 30 seconds rest
60m jog into 60m sprint x5 40 seconds rest
30m jog into 30m sprint into 30m jog into 30m sprint x3
Just under 500m home
60m jog into 60m sprint x5 30 seconds rest
60m jog into 60m sprint x5 40 seconds rest
30m jog into 30m sprint into 30m jog into 30m sprint x3
Just under 500m home
Sawyers31/05/13 @ 14:13
Jordan said:Just under 500m jog
60m jog into 60m sprint x5 30 seconds rest
60m jog into 60m sprint x5 40 seconds rest
30m jog into 30m sprint into 30m jog into 30m sprint x3
Just under 500m home
60m jog into 60m sprint x5 30 seconds rest
60m jog into 60m sprint x5 40 seconds rest
30m jog into 30m sprint into 30m jog into 30m sprint x3
Just under 500m home
Looks like hard graft that. Decent session.
Jordan01/06/13 @ 14:39
Sawyers said:
Looks like hard graft that. Decent session.
Looks like hard graft that. Decent session.
Cheers mate, Yeah it was pretty tough especially in the heat
Jordan01/06/13 @ 14:41
Yesterday lifting session 2
Front squat
40x10 40x10 60x10
Paused: 60x5 60x5
Incline DB Press
30x10 30x10 30x12
DB Rows
3x15
Leg extension
1x30
1x20
1x15
Leg Curls
1x30
1x20
1x15
Calves
6 sets
Pushdowns
3x15
BB Curl
5 sets
Rear delt flys SS Side raises
3 sets to failure
Front squat
40x10 40x10 60x10
Paused: 60x5 60x5
Incline DB Press
30x10 30x10 30x12
DB Rows
3x15
Leg extension
1x30
1x20
1x15
Leg Curls
1x30
1x20
1x15
Calves
6 sets
Pushdowns
3x15
BB Curl
5 sets
Rear delt flys SS Side raises
3 sets to failure
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