Sparrow Legs Strongman Training
Users viewing topic: & 1 Guest
12345678910776777778858859860861862863864865866867868
nice squatting and there is something very sexy about those chin-ups !!! I cant do them due to my dislocated collarbone ....that's my excuse anyway !!
Cheers!
Sunday 28th February
Block 3, week 1, session 1
Squat low bar
60kg x 5
100kg x 5
130kg x 3
147.5kg x 7, 7, 7, 7
Chin-up wide grip
BW x 8, 10, 12, 14, 16
Seated DB press
27.5kg x 8
37.5kg x 12, 10
Bench press
60kg x 5
100kg x 7, 7, 7, 7
Deadlift
60kg x 1
100kg x 1
140kg x 1
170kg x 5, 5, 5, 5
Sunday 28th February
Block 3, week 1, session 1
Squat low bar
60kg x 5
100kg x 5
130kg x 3
147.5kg x 7, 7, 7, 7
Chin-up wide grip
BW x 8, 10, 12, 14, 16
Seated DB press
27.5kg x 8
37.5kg x 12, 10
Bench press
60kg x 5
100kg x 7, 7, 7, 7
Deadlift
60kg x 1
100kg x 1
140kg x 1
170kg x 5, 5, 5, 5
Do you do PT for chin ups Millsy lad? I do chin ups now. Not many mind. You're a chin boss.
Did Savvy ever pay you or did he do the deed eventually?
Never know where he's going to turn up next. I often think I'll see him as an extra on Corrie or something, which is weird because I don't watch Corrie. I genuinely do think it though.
Did Savvy ever pay you or did he do the deed eventually?
Never know where he's going to turn up next. I often think I'll see him as an extra on Corrie or something, which is weird because I don't watch Corrie. I genuinely do think it though.
Tuesday 1st March
Break the Bar Gym
Block 3, week 1, session 2
Squat low bar
60kg x 5
100kg x 5
140kg x 3
155kg x 5, 5, 5, 5, 5
Bench press
70kg x 5
105kg x 5, 5, 5, 5, 5
Strict log press
62kg x 3
82kg x 5
92kg x 2
Yoke
130kg x 20m, 20m
210kg x 20m, 20m
250kg x 20m, 20m, 15m + 15m
Farmers hold
115kg x 57 secs
Break the Bar Gym
Block 3, week 1, session 2
Squat low bar
60kg x 5
100kg x 5
140kg x 3
155kg x 5, 5, 5, 5, 5
Bench press
70kg x 5
105kg x 5, 5, 5, 5, 5
Strict log press
62kg x 3
82kg x 5
92kg x 2
Yoke
130kg x 20m, 20m
210kg x 20m, 20m
250kg x 20m, 20m, 15m + 15m
Farmers hold
115kg x 57 secs
Thursday 3rd March
Block 3, week 1, session 3
Squat low bar
60kg x 5
100kg x 3
140kg x 2
165kg x 3, 3, 3, 3, 3, 9
Chin-up wide grip
BW x 8, 8
+30kg x 8, 8, 8
Bench press
60kg x 5
80kg x 3
100kg x 2
112.5kg x 3, 3, 3, 3, 3, 6
Deadlift
60kg x 1
100kg x 1
140kg x 1
170kg x 1
192.5kg x 2, 2, 2, 2, 5
Block 3, week 1, session 3
Squat low bar
60kg x 5
100kg x 3
140kg x 2
165kg x 3, 3, 3, 3, 3, 9
Chin-up wide grip
BW x 8, 8
+30kg x 8, 8, 8
Bench press
60kg x 5
80kg x 3
100kg x 2
112.5kg x 3, 3, 3, 3, 3, 6
Deadlift
60kg x 1
100kg x 1
140kg x 1
170kg x 1
192.5kg x 2, 2, 2, 2, 5
Boar said:many thanks jonny !! ,much appreciated xxx
No worries Jon. I'm a big fan of yours!
Secretly hoping that the Mrs won't find out and I can sneak a night out at the fight!
little_a said:Do you do PT for chin ups Millsy lad? I do chin ups now. Not many mind. You're a chin boss.
Did Savvy ever pay you or did he do the deed eventually?
Never know where he's going to turn up next. I often think I'll see him as an extra on Corrie or something, which is weird because I don't watch Corrie. I genuinely do think it though.
Did Savvy ever pay you or did he do the deed eventually?
Never know where he's going to turn up next. I often think I'll see him as an extra on Corrie or something, which is weird because I don't watch Corrie. I genuinely do think it though.
Ha ha, about the only thing I am OK at!
No, I've not heard of Savvy.
He mysteriously last posted on 30th December. Coincidence that two days later he owes me 100 squid? I think we all know the answer to that one.
I'm disappointed in him. A good man always pays his debts and I had him down as a man of his word.
Sunday 6th March
Block 3, week 2, session 1
Squat low bar
60kg X 5
100kg X 5
130kg X 3
155kg X 7, 7, 7, 7
Push press
50kg X 5
70kg X 5
80kg X 3
90kg X 5
100kg X 3
Bench press
60kg X 5
90kg X 3
105kg X 7, 7, 7, 7
Deadlift
60kg X 3
100kg X 2
140kg X 1
175kg X 5, 5, 5, 5
Dip
BW X 6
+20kg X 6
+40kg X 6
+60kg X 5f6
Block 3, week 2, session 1
Squat low bar
60kg X 5
100kg X 5
130kg X 3
155kg X 7, 7, 7, 7
Push press
50kg X 5
70kg X 5
80kg X 3
90kg X 5
100kg X 3
Bench press
60kg X 5
90kg X 3
105kg X 7, 7, 7, 7
Deadlift
60kg X 3
100kg X 2
140kg X 1
175kg X 5, 5, 5, 5
Dip
BW X 6
+20kg X 6
+40kg X 6
+60kg X 5f6
Great work mate. You must he in some mild state of overtraining with all the squats and deads volume your doing?
Hi Robbo. Cheers mate - the weights are still low, but I'm trying my best to put the graft in and am enjoying training again - I would train every day if I could!
I certainly think in this final block of training the idea is to be pushed into overreaching so that after the taper week true potential can be hit. We'll see...
Tuesday 8th March
Block 3, week 2, session 2
Squat low bar
60kg x 5
100kg x 5
140kg x 3
162.5kg x 5, 5, 5, 5, 5
Seated DB press
25kg x 8
32.5kg x 8
40kg x 8, 8
Chin-up wide grip
BW x 6
+37.5kg x 6, 6, 6
Bench press
60kg x 5
90kg x 3
110kg x 5, 5, 5, 5, 5
EZ curl very strict
30kg x 15, 15, 15, 15, 15
Incline DB press
37.5kg x 8
47.5kg x 8
I certainly think in this final block of training the idea is to be pushed into overreaching so that after the taper week true potential can be hit. We'll see...
Tuesday 8th March
Block 3, week 2, session 2
Squat low bar
60kg x 5
100kg x 5
140kg x 3
162.5kg x 5, 5, 5, 5, 5
Seated DB press
25kg x 8
32.5kg x 8
40kg x 8, 8
Chin-up wide grip
BW x 6
+37.5kg x 6, 6, 6
Bench press
60kg x 5
90kg x 3
110kg x 5, 5, 5, 5, 5
EZ curl very strict
30kg x 15, 15, 15, 15, 15
Incline DB press
37.5kg x 8
47.5kg x 8
Thursday 10th March
Block 3, week 2, session 3
Squat low bar
60kg x 5, 3
100kg x 3
140kg x 3
172.5kg x 3, 3, 3, 3, 3, 8
Chin-up wide grip
BW x 4
+25kg x 4
+45kg x 2
+25kg x 8
Bench press
60kg x 5
90kg x 5
110kg x 1
117.5kg x 3, 3, 3, 3, 3, 5
Deadlift
60kg x 3
100kg x 2
140kg x 1
170kg x 1
197.5kg x f - just nothing there!
I'll try to deadlift again on Sunday, but I may have to re-think my deadlift training...
Block 3, week 2, session 3
Squat low bar
60kg x 5, 3
100kg x 3
140kg x 3
172.5kg x 3, 3, 3, 3, 3, 8
Chin-up wide grip
BW x 4
+25kg x 4
+45kg x 2
+25kg x 8
Bench press
60kg x 5
90kg x 5
110kg x 1
117.5kg x 3, 3, 3, 3, 3, 5
Deadlift
60kg x 3
100kg x 2
140kg x 1
170kg x 1
197.5kg x f - just nothing there!
I'll try to deadlift again on Sunday, but I may have to re-think my deadlift training...
Yeah, definitely. Even though my work capacity for weights is pretty high at the moment, due to my low BW and high training volume, it just wasn't going to happen.
Sunday 13th March
Mill Gym
Block 3, week 3, session 1
Bench press
60kg x
90kg x 3
107.5kg x 7, 6
105kg x 6
102.5kg x 7
Lat pulldown V grip
3 x 10 (full stack)
Squat low bar
60kg x 5
100kg x 3
140kg x 3
160kg x 7, 7, 7, 7
Incline DB press
25kg x 8
35kg x 8
45kg x 9
Dip
BW x 12, 12, 12, 20
Machine preacher curl
4 x 12
Yoke
200kg x 20m 20m
260kg x 20m, 20m, 15m + 15m
Deadlift
110kg x 2
150kg x 2
180kg x 1
200kg x 6
Gym was pretty busy, or at least the areas where I needed to train were, hence the odd order of exercises.
Sunday 13th March
Mill Gym
Block 3, week 3, session 1
Bench press
60kg x
90kg x 3
107.5kg x 7, 6
105kg x 6
102.5kg x 7
Lat pulldown V grip
3 x 10 (full stack)
Squat low bar
60kg x 5
100kg x 3
140kg x 3
160kg x 7, 7, 7, 7
Incline DB press
25kg x 8
35kg x 8
45kg x 9
Dip
BW x 12, 12, 12, 20
Machine preacher curl
4 x 12
Yoke
200kg x 20m 20m
260kg x 20m, 20m, 15m + 15m
Deadlift
110kg x 2
150kg x 2
180kg x 1
200kg x 6
Gym was pretty busy, or at least the areas where I needed to train were, hence the odd order of exercises.
12345678910776777778858859860861862863864865866867868