2013 - New Year New Thread Same Old Same

Tidy sessions Marc, you hitting the chins to help the bench?

Just a bit of back variation tbh neil quite like them and the 10 minuite challenge is just ahandy way of getting a fair bit of work done in a short amount of time.

Mirin hard bro x

cheers strooby

Saturday - Some random s**t because I was at a loose end between work



Power Clean

80 x 2 (hang)
80 x 2
110 5 singles
80 3 doubles from hang

Ab roll out - 5x10
Gunz - 5x10
Tris - 5x10

17/6/2013



bw - 100kg

dynamic warm up

Back Squat

bar 2x5
70kg 2x3
120kg 2x2
170kg x 1
200kg x 1
215kg x 5 (pretty big PB back siezed up like f**k on one side so pretty pleased if my back wasn't in such s**t nick reckon I could have went 6 or 7... oly if eh)

215 x 2
215 x 1
215 x 1
215 x 1

Belt On

215x5
215x1

Will do some abs and hammies later

Belted set

18/8/2013





bw - 101kg

Bench Press All reps Paused

bar 3x10
60kg x 10
100kg x 3
120kg x 2
140kg x 2
160kg x 1
167.5 kg x 8
170kg x 6
170kg x 6
170kg x 6 (touch and go)

Lat Pulldown - 5x10

Strong farmers tan

Those squats!!! Wow

Looking strong mark.!

deleted

f**k off struan.



Cheers lad! Really want to put up some good numbers this year 220x10 with a belt is one of my goals in the next few months.



Cheers Neil.



That's the aim, I'm expecting stiff competition but I'm sure with some more good work I can put up a decent total just need to get all my weak lifts up and train to comp standard (or closer to comp standard anyway!:P ) looking forward to the british tho expecting it to be big this year which is awesome for unequipped.

Wednesday 19/06/2013

AM

Chin up - 3x10
Curls - 5x10
Rolling pushdown - 5x10
DB Side raise - 3x8
DB hammer front raise - 3x8
Abb cicrcuit 2 run troughs

PM

Stadium stairs joining in with some of the rugby lads I'm coaching. f**king brutal.

They managed 3 sets of 6 mins. I did 1 set and died half way through set 2 felt like my legs were dead. Needless to say I am not a cardio monster.

Thursday 20/6/2013

bw - 100.4 kg

AM

60 mins of BJJ with the forwards, was grappling with another coach and strained my left knee during one of the drills rather annoying. Nothing major but feels uncomfortable during full gait walking and a wee bit unstable.

10 minuite pull up challenege - 40 reps + gunz

PM

Squats

70kg 2x3
120kg x 3
160kg x 2
180kg x 2

Stopped here didn't feel amazing but could have went on but just playing it safe. Will squat some more on saturday maybe a few 5s at a light weight see how I'm feeling.

Some more gunz as well.

Buy a voodoo band brah, ie bicycle inner tube.

bw - 101kg

Cheers for that lad good warm up, will investigate further.

21/6/2013

Single Leg Glute Bridge - 1x10 bw - 3x10 with 10kg DB
Sir the pot - 3x10
Barbell curl - 4 sets of 10

Back Squat

70kg 2x3
120kg x 3
170kg x 1
200kg 4 sets of 2 (first 2 sets not bad)
173.5kg x 10