Ermm here goes
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unit9407/10/15 @ 16:04
7.10.15
Session 1
Warmed up
Pause squat
60
110
165 5x5
Clean and jerk
60
100
125 2x2 cleans 3 jerks (left it at 2 cos upper back was really
Hurting again)
Bench press long pause
60
100
135 5x5
Seated lockouts pins
70
115 5x5
Pull ups
Bw 2x12
Done.
Session 1
Warmed up
Pause squat
60
110
165 5x5
Clean and jerk
60
100
125 2x2 cleans 3 jerks (left it at 2 cos upper back was really
Hurting again)
Bench press long pause
60
100
135 5x5
Seated lockouts pins
70
115 5x5
Pull ups
Bw 2x12
Done.
unit9407/10/15 @ 22:56
Post Edited: 07.10.2015 @ 22:57 PM by unit94
Session 2warmed up
front squat
70
120
155 3x5
power snatch
40
60
80
87 3x3
box jumps
4x3
deadlift (just wanted to beat gym record of 203 haha)
110
160
straps
210
260
300
320x1 (really easy as well, 40kg beltless PB might even be more)
tricep pushdowns
3x12
Deadlift vid: https://instagram.com/paul_smith_94/
brownbear08/10/15 @ 17:49
unit9408/10/15 @ 20:11
8.10.15
Went full on leg day today and it hurt!
Warmed up
Push press
60
90
110 2x5
120x5
Lever squat machine, on a frame where you face forwards
60
140
220x5
260x5
300x5
340x5 (felt pretty hard but could have gone heavier but ran out of room for plates)
Leg curls
3x10 into a dropset
Leg press narrow stance
180 2x20
180x30
Walking dumbbell lunges
22.5's 2x30m (I forgot how hard lunges are)
Leg extension
3x10
Dropset 6,6,6,6,6,6
Stretch
Done. Legs are shot!
Went full on leg day today and it hurt!
Warmed up
Push press
60
90
110 2x5
120x5
Lever squat machine, on a frame where you face forwards
60
140
220x5
260x5
300x5
340x5 (felt pretty hard but could have gone heavier but ran out of room for plates)
Leg curls
3x10 into a dropset
Leg press narrow stance
180 2x20
180x30
Walking dumbbell lunges
22.5's 2x30m (I forgot how hard lunges are)
Leg extension
3x10
Dropset 6,6,6,6,6,6
Stretch
Done. Legs are shot!
unit9409/10/15 @ 23:01
9.10.15
warmed up
keg toss
few singles
run 12,12,12,12,15
run 12,12,12,12,15,really heavy one
3 box jumps into prowler sprint 10m
40kg prowler 3 sets
bent over rows
130 3x8
rear delt raises
12.5's 3x15
band pull aparts
3x12
ez bar curls
50 2x10
70x10
50x12
done. Day off tomorrow and competing Sunday.
warmed up
keg toss
few singles
run 12,12,12,12,15
run 12,12,12,12,15,really heavy one
3 box jumps into prowler sprint 10m
40kg prowler 3 sets
bent over rows
130 3x8
rear delt raises
12.5's 3x15
band pull aparts
3x12
ez bar curls
50 2x10
70x10
50x12
done. Day off tomorrow and competing Sunday.
unit9412/10/15 @ 23:10
Post Edited: 12.10.2015 @ 23:52 PM by unit94
Yorkshire Highland games 2015Fun looking events so thought Id have a go!
Got to the venue, Doncaster Knights rugby ground which is a really nice stadium.
Warmed up and into
Event 1: max log
100: good
110: good
120: good
130: good
140: good
150: bit slower but still comfy
me and Ryan England left in now, he failed 160
160: good lift, hard but not too bad. 1st place
Event 2: Tractor pull
Everyone made this look tough, Went out and started ok but it kept digging in and having to start from scratch, absolutely fried my biceps, got it 11 metres. second place.
Event 3: Caber toss
new event and first two throws were pretty crap, Ben Brunning was leading with 29 feet going into the last round. I changed my technique and really got it right, 30 feet and first place.
Event 4: Stone throw
few different techs but overhead keg style was the best, didnt get a great throw but got just over 23 feet for I think 4th place
Event 5: Forward hold, 20kg hammer
Was leading by 7 points going into this so barring a huge mishap was gonna win, went out last and had 9 seconds to chase, got to 1:25 but then dropped. If I had played the rules abit like the other lads I might have got the win haha. 2nd place. Overall first by 5.5 points. Fun day out and first comp win that wasnt juniors!
unit9412/10/15 @ 23:34
12.10.15
Besides my trap getting injured again I wasnt sore so went to train. Gonna have a bodybuilding week
warmed up
Bench press
60
100x10
120x10
140x10
120x10
Close grip incline bench
60
90x10
120x8
dropset
100x6
80x6
60x8
40x8
flat dumbbell bench
45's 2x10
1x8
flat fly's 17.5's 3x10
overhead extensions
30
40x10
50 2x10
40x10
pushdowns
3x10
dropset
face pulls
done.
Besides my trap getting injured again I wasnt sore so went to train. Gonna have a bodybuilding week
warmed up
Bench press
60
100x10
120x10
140x10
120x10
Close grip incline bench
60
90x10
120x8
dropset
100x6
80x6
60x8
40x8
flat dumbbell bench
45's 2x10
1x8
flat fly's 17.5's 3x10
overhead extensions
30
40x10
50 2x10
40x10
pushdowns
3x10
dropset
face pulls
done.
JackRevans13/10/15 @ 00:23
unit9413/10/15 @ 00:28
Nimble13/10/15 @ 01:34
unit9413/10/15 @ 11:12
unit9414/10/15 @ 00:00
13.10.15
tried a muscle up cold and f**ked my upper back up even worse, feels like its torn
deadlift
60
160
200
240 but was too painful. Theyve just put a board up at gym, bodyweight for reps so I tried the deadlift as it was lighter. Only one person had gone it was a girl who got 50 reps at 60kg. People were saying no one would beat it so this f**king idiot tried it.
Managed 52 reps and it was horrible. as well as normal fatigue back was killing and after 40 reps something clicked and got a sharp burning feeling in shoulder blade. Had a lie down after and recovered but back is still killing me now. Gonna have a day off!
tried a muscle up cold and f**ked my upper back up even worse, feels like its torn
deadlift
60
160
200
240 but was too painful. Theyve just put a board up at gym, bodyweight for reps so I tried the deadlift as it was lighter. Only one person had gone it was a girl who got 50 reps at 60kg. People were saying no one would beat it so this f**king idiot tried it.
Managed 52 reps and it was horrible. as well as normal fatigue back was killing and after 40 reps something clicked and got a sharp burning feeling in shoulder blade. Had a lie down after and recovered but back is still killing me now. Gonna have a day off!
KevC8614/10/15 @ 06:57
unit9414/10/15 @ 12:17
fatter_tomorrow14/10/15 @ 12:35
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