The Ulsterman's Training Log

31/12/2013


axle deadlift - 70kg x3, 90kg x3, 120kg x3, 150kg x3, 170kg x3, 190kg x1, 150kg x9

trapbar shrugs - 60kg x6, 100kg x6, 140kg x6

cable rows - 110kg x10, 140kg x10, 160kg x10, 180kg x10

02/01/14


strict press - 32.5kg x10, 38kg x8, 46kg x6, 49kg x6, 49kg x6, 49kg x6

rack press - 40kg x3, 60kg x3, 80kg x2, 80kg x3, 90kg x3

lying swiss bar tricep ext. all grips - 25kg x6, 30kg x6, 32.5kg x6

lying dumbell tricep ext. - 10kg x8, 15kg x6, 15kg x6

03/01/14


deadlift - 95kg x10, 115kg x8, 135kg x6, 147kg x6, 147kg x6, 147kg x6

static shrugs - 60kg x6, 100kg x6, 140kg x6, 160kg x6

lat pulldown - 100kg x6, 120kg x6, 140kg x6

preacher curl - 40kg x8, 40kg x8, 50kg x6, 60kg x6, 70kg x4

05/01/14

log - 40kg x3, 60kg x4, 70kg x3, 80kg x1, 90kg x1 NEW PB, 90% of max for 75s - 80kg x4

WSM style squat w/zercher bar - 55kg x3, 95kg x3, 115kg x2, 135kg x2, 135kg x8 in 75s

farmers - 55kg x40m, 95kg x20m in 13s

prowler pull/push - 120kg x40m, 160kg x40m

axle deadlift hold - 100kg in 31s

06/01/14


strict press - 32.5kg x10, 38kg x8, 46kg x6, 52kg x5, 56kg x5, 56kg x5, 56kg x5, 52kg x5, 46kg x8, 38.5kg x8

rack press - 20kg x3, 40kg x3, 60kg x3, 80kg x3, 90kg x3

lying swiss bar tricep ext. all grips - 15kg x6, 20kg x6, 25kg x6

tricep pushdown - 30kg x8, 40kg x8, 50kg x8, 60kg x6

rope tricep ext. - 50kg x4, 60kg x4

07/01/14


deadlift - 95kg x10, 115kg x8, 137.5kg x5, 157.5kg x5, 168kg x5, 168kg x5, 168kg x5, 157.5kg x5, 137.5kg x8, 115kg x12

static shrugs - 60kg x6, 100kg x6, 120kg x6

cable rows - 100kg x10, 120kg x10, 150kg x10, 200kg x10

09/01/14


strict press - 32.5kg x10, 38kg x8, 46kg x6, 48.5kg x6, 48.5kg x6, 49kg x6

bench press - 60kg x6, 80kg x6, 100kg x4, 120kg x1

reverse bench - 60kg x6, 70kg x6, 80kg x6

close grip bench - 60kg x6, 70kg x6, 80kg x6

tricep band punchdown - green bands x10, black bands x10, purple bands x6