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Unimpressive journey to mediocre.

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mark_f1Icon...19-04-2016 @ 22:26 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 19.04.2016 @ 22:28 PM by mark_f1
Was supppsed to do 160x5x5 squats but just didnt have it in me today. Eating amd sleeping had been good so lost to why i didnt hit it.

Squats
40x10
60x10
80x10
130x5
160x2
160x5
140x8
140x8 into 100x3 strict

Sldl
60x10
100x10
140x10

Leg ext
21x10
25x10
25x10

Ham curl
21x10 3 sets

Seated calf
40x10 turned out
" turned in
" neutral

Standing
Same as seated

10mins bike

Stretch.
mark_f1Icon...20-04-2016 @ 21:43 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Mega light shoulder session, weakest lift so dropped the weighy and just focused on the movement.

Standing press
Barx20
40x10
50x8 4sets

Seated dumbell press
15x10
17.5x10
20x8
22.5x6

Log grip on machine
12x10
14x10
16x6

Paused front raises.
Rear delt raises
Side raises

Upright row
20kg x10 x3

Shoulders felt really tight so lots of stretching.
mark_f1Icon...21-04-2016 @ 22:18 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Events
Log one clean strict press
75x5 x4 felt good

Deadlift no belt or straps
70x5 x2
120x5
160x3
200
230
245 fail, got my set up wrong, left it there

Yoke
215x30m
215x30m faster. Again didnt want to agrevate my nerve so stopped at that.

Farmers
90x30m
110x30m
120x15m struggled with grip on way back but had used someone's chalk for this run and it felt more like talc.

Roller and stretch.
mark_f1Icon...23-04-2016 @ 15:06 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 23.04.2016 @ 15:34 PM by mark_f1
More events today.

Log 1 clean strict press
57x5
63x5
67x5
73x5
77x5
85x3
85x2 ftoh viper.

Dumbel
20x10
40x3 5 sets

20" Deadlift
100x5
140x5
190x5
230x5
270x3
300x1 40kg pb.then failed it another 2 attempts after.

Fronts hold
15kg plate 1min 17s
20kg dumbell 5seconds lol

Stretch.
mark_f1Icon...24-04-2016 @ 20:14 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 25.04.2016 @ 09:27 AM by mark_f1
Yoke all 30m with 1 turn
160
200
200
240
240
280
320

Farmers low handles. 30m 1 turn
55 felt heavy :-/
75
95
135 fail (too low)

Stone
70x1 really agitated my nerve in ass :-(

Some snatches and upright rows with 60kg barbell.
mark_f1Icon...25-04-2016 @ 19:50 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Post Edited: 25.04.2016 @ 20:08 PM by mark_f1
Wasnt lookimg forward to today as not rested my legs all week. But was pretty happy with tonights work.

Squats
Plenty of fronts with empty bar to warm up.
60x10
100x5
140x5
160x5 x2
160x5 with wraps, first time ive used them and actually felt good with them.

Hack squat
100x10
150x10
200x10 x2

Leg ext
21x10 x3 lightweight but pretty beaten at this point

Got talking and cooled down so called it a day. Going to rest them now and just do curls in the squat rack all week now.
mark_f1Icon...27-04-2016 @ 00:10 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Seated dumbell press
15x10
20x10
25x10
30x9
35x3
35x5+3assisted. Had a guy pass me one up on this set.

Front raise
15x10
17.5x6 had to stop, as bicep/elbow has been sore since squatting.
12.5x15

Seated side raise
12.5x10 x3

Rear fly
6x10
6x10
6x16

Dumbell Shrugs
45x6 x3 bicep/elbow was sore so didn't go heavy.

Log grip o/h press machine
12x10
14x10
16x8

Silly light dumbell curls and stretch.
mark_f1Icon...28-04-2016 @ 21:15 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
After 2 long ass days driving all over the country and working i wasnt expecting anything today. Ended up being a great session.

20" dead
70
120
170x3
210x3
250x3
290x3 rep pb
330x1 pb

Deadlift
210x1
230x1 fast off floor, but slowed at the knees a little.
250x1 pb (put a belt on for this and had it sat a little higher - felt amazing at the bottom of the lift, really pushed against it and flew from the floor and no hitch. Probably could have had 260 but with rotherhams u105 in a weeks time thought id play it safe.)

Pull ups
Light dumbell rows
FlooblerIcon...28-04-2016 @ 23:35 
Avatar
Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Awesome deadlifting my friend, must be confident now for rotherhams
mark_f1Icon...29-04-2016 @ 00:20 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Yeah im a lot more confident now, not going to manage a rep on the dumbell tho and going to struggle with the front hold as it just a tad too heavy gor me but going to have fun.

Wasn't bothered even if i come last but going to try aim for a top half finish..... touch wood lol.
Wayne_CowdreyIcon...29-04-2016 @ 00:43 
Avatar
Still got a little bit of strength
Member 400, 22018 posts
Nice dead lifting Happy
mark_f1Icon...29-04-2016 @ 01:31 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
I said:Had a think and the targets I'd like this year are:

Deadlift -250
Log - 110
Yoke - 400x20m
Farmers - 150x20m


Well thats the deadlift ticked.

Log - i think im getting nearer, but ive been very hit n miss, due to my trapped nerve.

Yoke - i reckon im on target, just going to keep chipping away.

Farmers - i thought this would be the easiest to achieve as this use to be my best event. I think once my overhead has improved ill put some more work in on this.
mark_f1Icon...30-04-2016 @ 23:09 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Back to the terrible sessions. Got a fever, tired and my nerve in my glute has flared back up.

Log
45x5
60x5
70x5
90x1
100xfail
80x3

Axle press
65
75
85 fail

Stones
110
120
135
75 90 110 120 run, failed 135.

Dumbell press
20x10
30x6

Bench
60x5
100x3
mark_f1Icon...01-05-2016 @ 18:58 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Squat
Bar
60x5
100x5
140x5
Wraps and belt on
180x5 rep pb
200x1 pb. caught the peg on the rack
200x1 cleaner lift

Dead
Speed pulls
60x5
100x5
140 x5
180x5 felt heavy
Singles
220x1
260 failed twice near my knees.

Log
50x5
70x5
80x1
90x1
100x1
105x1 pb
mark_f1Icon...01-05-2016 @ 18:58 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
Squat
Bar
60x5
100x5
140x5
Wraps and belt on
180x5 rep pb
200x1 pb. caught the peg on the rack
200x1 cleaner lift

Dead
Speed pulls
60x5
100x5
140 x5
180x5 felt heavy
Singles
220x1
260 failed twice near my knees.

Log
50x5
70x5
80x1
90x1
100x1
105x1 pb

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