Abolishing my shame
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| KevC86 |  | ... | 05-06-2015 @ 13:40 |
 Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 5/6 Power clean + strict 80 * 5, 5, 5, 5, 5, Front squats 160 * 5, 5, 5, 5, 5. Toe presses 120 * 25, 25, 25. Brief session today as had to attend physio. Power cleans and front squats both felt very power. Strict press was a little harder, but having pressed yesterday thats not a surprise. Hoping to head to TSG for an events session tomorrow. | ||
| KevC86 | | ... | 06-06-2015 @ 16:28 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 6/6 15" Deadlifts 220 * 5, 260 * 5, 280 * 5, 290 * 5. Arm over arm Sled + 80kg * 15m, +120 * 15m, 10m, 15m, +160 * 15m. Frame carry 240 * 15m, 30m, 15m, 280 * 15m. Strict viking press +80 * 5, +120 * 5, +140 * 5, +140/120/100/80 * 5/5/5/5. Decent events session today down TSG using the comp weights for the trawden show when possible. Deadlifts were quite comfy, probably another few in the tank. Arm over arm was horrible, my technique on this still needs a lot of work, but id just about got it figured out by the end, final couple of sets moved quite well. Frame carry was a piece of cake, even though my hands were pretty beat up from all the arm over arm action. Pick up could use a little work, but grip and foot speed were on point. Viking press was just a play since ive never used one. Weights were all very manageable. Shoulder was no trouble, may test it on log tomorrow see if its starting to get back to right. | ||
| KevC86 | | ... | 07-06-2015 @ 14:28 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 7/6 Pemdlay rows 120 * 5, 5, 5, 5, 5. Paused cgbp 110 * 5, 5, 5, 5 120 * 5. V grip pulldowns Chin ups 5, 5, 5. Tricep pushdowns 1 arm tricep pulldowns 1 arm seated db press 20 * 10 ea, 25 * 10, 30 * 5, 35 * 5, 40 * 5. Got a reasonable amount of work done today, though exercise options were limited as lower back and forearms are shot from events. Had to use straps for a couple of the pulling exercises. First time trying seated db press with 1 arm at a time, quite enjoyed it, may throw it on occasion in the future. Squats and more squats on the agenda for tomorrow night. | ||
| KevC86 |  | ... | 08-06-2015 @ 21:08 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 8/6 Squats 220 x 3, 3, 3, 3, 3. Beltless paused squats 180 x 5, 5, 5, 5, 5. 40 minutes of torture. Lower back still hadn't recovered from Saturday and was uncomfortable, veering towards painful through out. Had planned to finish with a couple of high rep sets, but no chance at all I'd have managed with a weight worth using. | ||
| KevC86 | | ... | 09-06-2015 @ 21:07 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 09.06.2015 @ 21:08 PM by KevC86 9/6Log 1 motions 70 * 2, 2, 80 * 2, 90 * 1. 1 clean strict log 90 * 1, 2, 2. Yoke 190 * 30m, 240 * 30m, 290 * 18m, 18m, 36m. Nothing fancy today, just a few tester sets on log and some speed yoke. Log press was decent, but cleans were very uncomfortable, could probably have managed 90 * 4/5 on final set. Yoke was solid. First time training it for a while, first set of 270 felt really heavy on my back and really wobbled after the pick up, probably took me about 5m to find my stride. 2nd run was a lot cleaner. Took a good break before the final run, and it was a bloody good one, two rapid picks and kept a very good pace until the last few metres, where i started to stumble a bit, but no drops so i was happy, probably a pb. Front squats and close grip on the cards tomorrow. | ||
| KevC86 | | ... | 10-06-2015 @ 20:53 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 10/6 Paused cgbp 115 * 5, 5, 5, 5, 5. Paused front squats 160 * 5, 165 * 5, 170 * 5, 175 * 5, 180 * 5 - PB. Solid session tonight, pressing felt decent, and front squats felt strong. I was even able to use an Olympic grip for my warm up sets, though i ditched it after 140. Now i know i can comfortably hold it i will start to work it in again. Very happy with the pb, the set itself wasnt a surprise, having hit 200 * 3 previously i knew i was capable of hitting 180 * 5. But i was pleased to see i could hit it even after 4 fairly heavy sets. | ||
| KevC86 | | ... | 11-06-2015 @ 21:22 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 11/6 Paused incline press 100 * 2, 2, 110 * 2, 2, 120 * 2, 3. 1 powerclean + strict press 80 * 2, 2, 90 * 2, 2. Deficit deadlifts 250 * 1, 1, 1. Sumo deadlifts 210 * 1, 1, 1. After yesterdays joyous 5 x 5 workout i decided to reward myself with some lower work stuff today (ok, i was too sore to contemplate 5 x 5 with weights worth using). incline presses felt good, as did power cleans. Strict presses were a bit trickier, but 90 is probably the heaviest ive done since hurting the shoulder so i cant complain too much. Deficit pulls were a piece of cake. The first 2 sumo pulls were ugly, really just wide stance conventional deads. The third felt great though, strong and technically solid. Plan is for a pretty big session tomorrow, but will depend how my morning at work goes really. Main plans are 5 x 5 paused squat and deads. | ||
| KevC86 | | ... | 12-06-2015 @ 20:54 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 12/6 Paused squats 200 * 5, 5, 5, 5, 5. Deadlifts 200 * 5, 210 * 5, 220 * 5, 230 * 5, 240 * 5. Axle holds 105 * 20s, 20s, 20s, 20s, 35s - PB. | ||
| KevC86 | | ... | 13-06-2015 @ 12:21 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 13/6 Paused cgbp 100 * 2, 120 * 2, 130 * 2, 140 * 2, 145 * 2, 150 * 3 - PB? Strict press 80 * 5, 5, 85 * 5, 5, 90 * 5. Pendlay rows (Fat gripz, 90 * 5, 5) 110 * 5, 5, 130 * 5, 5. 500m rows 1m47.9s Couple of solid sessions the last 2 days. Reps on squats and deadlifts yesterday was a bit of a lung buster. Close grip felt strong this morning, ive done 150 * 3 before, but pretty sure its a paused pb. First time doing 500m row in a while, took it fairly steady so was pleased to realise afterwards that its just over a second slower than my pb. Was definitely good for at least 5s faster if id pushed it today, so closing in on the 1m40 mark i think. | ||
| KevC86 | | ... | 14-06-2015 @ 14:26 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 14/6 Sldl 200 * 5, 5, 5, 5, 5. 12" deadlifts 200 * 2, 240 * 2, 280 * 2, 290 * 2. Trap bar deads 180 * 5, 220 * 5, 260 * 3, 300 * 1 + 10s hold. Alternate db curls 15 * 23, 23, 23. Cheat db hammer curls 30 * 12, 35 * 12, 12. Tricep pushdowns Tricep extensions 1 arm tricep pulldown Was planning sldl and events today, but events were rained off, so did a couple of additional deadlift variants and finished off my pumping the guns. Pretty happy with the session, deadlifts all felt solid, and grip was strong on the 300kg hold. Need to steal some more argos catalogues to make another set of blocks to practice 15" pulls. Tomorrow is all about the squats. | ||
| KevC86 | | ... | 15-06-2015 @ 20:38 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 15/6 Squats 210 * 5, 5, 5, 5, 5. Paused squats 210 * twang Calf presses Seated calf raises Squats went well tonight, managed all 5 sets without needing my cheat sleeves at all. Things went down hill when i went to paused squats, twisted slightly as i unracked the bar and twanged something in my lower back. Held the bar for a few seconds, but the discomfort wasnt going anywhere so i racked it again and did some calf work instead. Will hit the foam roller tomorrow and do some stretching to see if there is a problem with my back. | ||
| KevC86 | | ... | 15-06-2015 @ 20:38 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 17.06.2015 @ 21:47 PM by KevC86 17/6Paused close grip bench press 120 x 5, 5, 5, 5, 5. Paused front squat 180 x 2, 190 x 2, 200 x 2, 210 x 2 - PB 180 x 5 - no pause. Very solid session tonight. Close grip was planned as 117.5 but felt good after a rest day yesterday so upped to 120, final couple of reps were a bit tough, but never in danger of failing. Front squats were very strong. Still a little more in the tank on the PB set, but decided against pushing for a 220 double, just in case I failed it and ruined my night. Incline and deadlifts on the card for tomorrow. | ||
| KevC86 | | ... | 18-06-2015 @ 21:38 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 18/6 Paused incline press 100 * 5, 5, 5, 105 * 5, 5. Deficit deadlifts 260 * 1, 1, 1, 270 * 1, 1. Just a short session tonight, had a lot of errands to get through tonight before helping the missus move house tomorrow. Plan is to train first thing in the morning, as its the only point in the day i really have any time. | ||
| KevC86 | | ... | 19-06-2015 @ 13:47 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 19/6 Deadlifts 240 * 5, 5, 250 * 5, 260 * 5, 5. Paused squats 200 * 2, 2, 210 * 2, 2, 2. Doh axle holds 105 * 30s, 30s, 105 * 40s - PB. Cable curls Db curls | ||
| KevC86 | | ... | 20-06-2015 @ 17:41 |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 20/6 Strict press 85 * 5, 5, 5, 5, 5. Push press 110 * 1, 80 * 5, 5, 5, 5. Paused cgbp 100 * 2, 1, 120 * 2, 2, 130 * 2, 135 * 2. Db rows 35 * 5, 5, 5. Pendlay rows 120 * 5, 5, 5, 5, 5. 500m row 1m44.9s - PB Been a hectic couple of days, with limited eating, so didnt expect much today. Strict presses were ok, the heavy push press was just to test the shoulder, it was a bit slow and still fairly uncomfortable, so dropped the weight and just hit some reps to get back into the groove. Close grip was an after thought, felt fairly sluggish on all reps. Not heavy, but lacking speed. Rows of all varieties were good, and knocked almost 2s of my pb, despite taking it fairly easy, held the same pace throughout and only started tiring during the last 15 or so seconds. should get eating back on track tonight and hopefully do a bit better on events tomorrow. | ||
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