Walker Power
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| walker |  | ... | 05-08-2014 @ 13:30 |
 Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | First thing this morning: DB Incline Bench 20 x 10 30 x 10 35 x 10 35 x 10 Incline DB Fly 20 x 10 x 3 Hammer Curls 15 x 12 x 3 CG Bench 100 x 5 x 3 Tricep Pushdown 4 sets 10 Barbell Curl 25 x 12 x 2 | ||
| Rodger | | ... | 05-08-2014 @ 13:31 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Does it feel odd doing your assistance/accessory stuff next day mate? | ||
| walker | | ... | 05-08-2014 @ 17:01 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Rodger said:Does it feel odd doing your assistance/accessory stuff next day mate? It does mate, and it looks like I'm trying to be a bodybuilder lol! | ||
| Rodger | | ... | 05-08-2014 @ 17:44 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | walker said: It does mate, and it looks like I'm trying to be a bodybuilder lol! Ah yes! International chest days, mon and tues...lol | ||
| walker | | ... | 07-08-2014 @ 23:08 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Last night (Wednesday's) session: I took my Eleiko into my gym today, much better. Sumo Deadlift 70 x 5 120 x 5 160 x 3 200 x 1 230 x 2 230 x 2 230 x 2 230 x 2 230 x 2 230 x 2 Chinups BW x 6 x 3 DB Shrugs 50 x 12 x 3 DB Row 50 x 10 x 2 Pendlay Row 70 x 8 x 3 TRX Row BW x 10 x 3 Took a while, I spent a bit of time showing some young lads how to deadlift properly.. if you watch the vid you'll see why!! | ||
| walker | | ... | 09-08-2014 @ 00:49 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | MP fit squat session this evening: Squat 25 x 5 70 x 5 125 x 5 145 x 2 175 x 1 195 x 4 PB!!! 195 x 4 195 x 4 195 x 4 4 rep PB, it's been too long! Strict Press 20 x 8 40 x 5 60 x 2 72.5 x 4 72.5 x 4 72.5 x 4 72.5 x 4 Klokov Press 50 x 8 x 3 DB Shoulder Press 30 x 10 34 x 8 34 x 8 | ||
| walker | | ... | 10-08-2014 @ 20:31 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | So session 4 this morning as didn't have time yesterday. Legs as changed to do shoulders on Friday's, some Oly lifting to boot. Front Squat 20 x 5 60 x 5 80 x 5 100 x 5 120 x 5 Overhead Squats 20 x 5 x 3 Snatch 20 x 3 x 3 Full Clean 60 x 5 Clean & Jerk 60 x 1 60 x 1 60 x 1 Stiff Leg Deadlift 100 x 6 140 x 6 160 x 6 180 x 6 KB Swings 24 x 15 x 3 Core Band work Med ball slams - 10 x 3 Having never done Oly lifts other than C&J these took it out of me. I don't know whether to self teach or get some coaching...? | ||
| walker | | ... | 11-08-2014 @ 20:37 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Bench day today, had all afternoon to train! Bench 20 x 10 20 x 10 60 x 5 80 x 5 100 x 3 115 x 1 - fast 125 x 4 125 x 4 125 x 4 125 x 4 I feel that I'm nearing my best on this again. Incline DB Fly 20 x 12 x 3 Incline DB Bench 32.5 x 8 37.5 x 8 42.5 x 8 45 x 8 Barbell Curl 25 x 15 x 3 Close Grip Bench 100 x 6 100 x 6 100 x 6 Hammer Curls 15 x 10 x 3 Tricep Pushdowns 4 sets 10 TRX Pressup BW x 8 x 3 Face Pulls 2 sets 10 | ||
| milsy | | ... | 11-08-2014 @ 20:48 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Sumo pulls are looking rather good on that vid What sort of programming are you following at the momment or is it just a case of cover all bases and plenty of volume | ||
| walker | | ... | 11-08-2014 @ 21:29 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | milsy said:Sumo pulls are looking rather good on that vid What sort of programming are you following at the momment or is it just a case of cover all bases and plenty of volume Cheers Milsy, my sumo is feeling good at the minute. I'm programming myself at the moment based on the principles of Aaron Hull's method (AMH Power), simple linear progression, but I'm only training each main lift once a week. I've re-introduced strict press which is really helping my bench, as an alternative to a second bench session. I'll do front squats and stiff legs as a second squat and deadlift alternative. 4 sessions a week, with lots of bodybuilding assistance as I'm looking to build size as well, rather than purely powerlifting movements, but it's definitely helping. For bench and squat I did 5x5 until I had to drop to 4x4 and as soon as I miss a rep on a lift I will drop to 3x3 then 2x2 etc until I'm ready to take a max. I don't think my next comp will be until November so I'm just letting it run and keep hitting the reps on 4x4! My weight has gone up though! For deadlift I'm not a massive fan of lots of volume in the way of reps, I find it hard to recover from doing 5x5 etc, so I'm doing 6 doubles on a challenging weight, around 80% of target max or 85-90% of current. I pulled 260 nicely so just upped the working weight by 10kg for this wave. I'll do the doubles for 4-6 weeks then build up to a max effort single again. This way I'm not pulling heavy very often but still getting the volume in. Everything is going well, especially now I'm not dieting or focussing on other things now like before Donny. I've programmed my brothers training similar to the above and after only being back at it for 3 months following a long lay off he's smashed his old PB's, his technique and form is much better now too though! | ||
| walker | | ... | 12-08-2014 @ 22:25 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Anyway my plan went to s**t today already as I was feeling good and my bro was going for a single on deadlift I thought I might as well.. Sumo Deadlift 70 x 5 120 x 5 170 x 1 210 x 1 240 x 1 265 x 1 275 x 1 PB Biggest deadlift I've done and sumo to boot! 265 was a sumo PB. Chinups BW x 6 BW x 6 BW x 6 Pendlay Row 97.5 x 6 97.5 x 6 110 x 6 Barbell Shrug 110 x 12 x 3 DB/Kroc Row 50 x 12 x 3 TRX Row BW x 10 x 3 Best session ever! My Eleiko bar is sweet, just feels so nice to pull with. Enjoy: | ||
| EllD90 | | ... | 12-08-2014 @ 22:30 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Good work, more there too! | ||
| walker | | ... | 13-08-2014 @ 07:12 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | EllD90 said:Good work, more there too! Cheers mate! Definitely not my max but I'm not rushing it | ||
| Funky_monkey | | ... | 13-08-2014 @ 13:55 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Nice tekkers. I'm glad you've seen the error of your ways and gone to sumo. Was actually thinking your tekkers is reminiscent of Belyaev when you set up. On to 300! | ||
| JackRevans | | ... | 13-08-2014 @ 14:01 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Good man! And more there too | ||
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