DrD in pursuit of strength
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DrD18/08/13 @ 15:46
DrD19/08/13 @ 19:33
Shoulder / overhead. Feeling knackered and lots of aches so having a week of working in lower % of 1rm. 80% max.
Strict OHP
60kg x5
60kg x5
60kg x5
70kg x5
80kg x4
80kg x4
80kg x3
70kg x5
60kg x7
Klokov press
60kg x4
60kg x4
60kg x4
60kg x6
1 arm strict DB press
36kg Lx4, Rx4
36kg Lx6, Rx5
28kg Lx12, Rx12
Next three done as a cycle with ~45s rests
DB lat raise, 12kg: x12, x12, x12
25kg plate front raise: x10, x10, x10
15kg plate front hold: 20s, 20s, 35s.
Dips - BW x15
Nice to do something different
Strict OHP
60kg x5
60kg x5
60kg x5
70kg x5
80kg x4
80kg x4
80kg x3
70kg x5
60kg x7
Klokov press
60kg x4
60kg x4
60kg x4
60kg x6
1 arm strict DB press
36kg Lx4, Rx4
36kg Lx6, Rx5
28kg Lx12, Rx12
Next three done as a cycle with ~45s rests
DB lat raise, 12kg: x12, x12, x12
25kg plate front raise: x10, x10, x10
15kg plate front hold: 20s, 20s, 35s.
Dips - BW x15
Nice to do something different
nails19/08/13 @ 19:36
DrD19/08/13 @ 21:02
nails said:That's not a bad session considering you're knackered.
Cheers, hopefully a bit of rep-based stuff will let a few tweaks and aches recover. hopefully doing event training this Saturday so should be a bit fresher after a lighter week.
rossphillips19/08/13 @ 22:09
DrD20/08/13 @ 09:56
DrD26/08/13 @ 13:12
No training since lasr monday as had a horrid virus and went to pickup a new motor on saturday. Still feelng a bit rough but should be.back training tomorrow
DrD27/08/13 @ 20:18
Back to it tonight
strict overhead press
20kg x10
531.............
60kg x5
70kg x5
75kg x7
531 over.............
85kg x3
90kg x1
Push press
90kg x4
100kg x3
100kg x3
100kg x3
Strict press
60kg x10, 45s rest -> 60kg x6
1 arm DB FTOH
45kg Lx4, Rx4
45kg Lx3, Rx3
50kg Lx1, Rx1, Lx1, Rx1, Lx1, Rx1
50kg Lx3, Rx3
Dips
bw x5
+20kg x8
+40kg x5
+40kg x5
+40kg x5 -> bw x8
25kg plate front hold / raise
Set1: 5s hold, 5s hold, 5s hold, then 5 raises
Set2: 5s, 5s, 5s, x5 raises
Set 3: 5s, 5s, 5s, x10 raises
DB lat raise, very strict
12kg x8
12kg x8
12kg x8
strict overhead press
20kg x10
531.............
60kg x5
70kg x5
75kg x7
531 over.............
85kg x3
90kg x1
Push press
90kg x4
100kg x3
100kg x3
100kg x3
Strict press
60kg x10, 45s rest -> 60kg x6
1 arm DB FTOH
45kg Lx4, Rx4
45kg Lx3, Rx3
50kg Lx1, Rx1, Lx1, Rx1, Lx1, Rx1
50kg Lx3, Rx3
Dips
bw x5
+20kg x8
+40kg x5
+40kg x5
+40kg x5 -> bw x8
25kg plate front hold / raise
Set1: 5s hold, 5s hold, 5s hold, then 5 raises
Set2: 5s, 5s, 5s, x5 raises
Set 3: 5s, 5s, 5s, x10 raises
DB lat raise, very strict
12kg x8
12kg x8
12kg x8
rossphillips27/08/13 @ 20:20
DrD27/08/13 @ 20:25
DrD28/08/13 @ 19:36
Deadlift / Back stuff
Deadlift
60kg x10
100kg x10
531........
140kg x5
160kg x5
180kg x10 (rep PB) - put a lot into that!!
531 over........
200kg x1
220kg x1
240kg f - didn't get to knee. was tired but 220kg felt the best it has
Yates rows
100kg x10
120kg x6
120kg x6
120kg x6
18" rack pulls straight into empty barbell curls
180kg x5 -> 20 curls
180kg x8 -> 20 curls
200kg x5 -> 20 curls
Powershrugs
200kg x5
210kg x6
210kg x6
all done
Deadlift
60kg x10
100kg x10
531........
140kg x5
160kg x5
180kg x10 (rep PB) - put a lot into that!!
531 over........
200kg x1
220kg x1
240kg f - didn't get to knee. was tired but 220kg felt the best it has
Yates rows
100kg x10
120kg x6
120kg x6
120kg x6
18" rack pulls straight into empty barbell curls
180kg x5 -> 20 curls
180kg x8 -> 20 curls
200kg x5 -> 20 curls
Powershrugs
200kg x5
210kg x6
210kg x6
all done
nails29/08/13 @ 08:44
Nice deads there mate, I bet you'd have got that 240 or at least closer if you weren't spend from the 180. High rep deads just take so much out of you.
rossphillips29/08/13 @ 09:28
DrD29/08/13 @ 09:53
nails said:Nice deads there mate, I bet you'd have got that 240 or at least closer if you weren't spend from the 180. High rep deads just take so much out of you.
Cheers mate, yeah the 180 x 10 properly wiped me out , 240 was just for fun. Didn't turn out that fun though. Will be sticking to this 531 for a bit and probably try a max in 3 weeks in the supposed de-loaded week.
DrD29/08/13 @ 09:53
rossphillips said:Strong deads mate , u training this sat ?
Cheers mate, yes I should be down this sat, you there at 11?
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