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Unimpressive journey to mediocre.

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mark_f1		...	02-08-2016 @ 22:47
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Squat forgot my kit bag so no belt or wraps 60x15 100x10 140x3 set 140x5 x3 Hack squat 100x10 150x10 200x8 250x8 pb 250x8 Leg raises 35x10 x3 Single leg press 50x10 paused 100x10 x2 Bike x 10mins light Light stretching
mark_f1		...	04-08-2016 @ 09:42
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Wednesday - Shoulders Starting from square one as they are so bloody weak! Bar press out of the rack 60x10 x3 first 2 sets felt heavy Seated Dumbell Press 25x10 30x6 30x8 Dumbell Side raises 17.5x10 x3 Front Raises 17.5x7 x3 Cable side raises 2x15 strict 3x5 too heavy 2x15 with pauses Dips bw x10 +20 x8 +40kg x3 a little too heavy for today. Have done 60 for reps in the past. 10mins light cardio on the bike. stretch
mark_f1		...	07-08-2016 @ 20:10
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Friday - back Narrow pull down Worked up to 15x6 pb Wide pull down 12x8 x3 Seated row narrow 10x6 10x5 8x8 into 5x4 Seated low row 60x10 each hand 75x8 x2 40s together x10 Curls Saturday Log Work up to doing 85kg for doubles Deadlift 200x5 Sunday Strict press out of the rack Bar x 10 x2 60x10 Wrist straps on 70x 8 belt on 80x4 failed 5th rep 100 fail Deadlift no belt/straps 140x5 180x5 d.o.h 200x5 x3 mixed grip Stiff leg dead 140x5 4" deficits 120x5 5.5" 140x5 180x1
mark_f1		...	09-08-2016 @ 03:15
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Session at stockys with ashton Squat Bar 10 60x10 100x5 Belt and sleeves on 140x5 180x5 x3 back was tight from deads yesterday. Leg press 240x10 320x10 425x10 Leg ext 100x10-80x10-60x5 60x5-40x7 40x3 20x10 Ham curl Stack x 6 x3 Calf's and stepper machine
mark_f1		...	10-08-2016 @ 12:53
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Yesterday shoulders - Terrible session not motivated at all and felt weak. warm up Seated dumbell press 20*10*2 25*10 30*6 30*8 30*5 some machine work weighted tricep dips and some heavy pull downs. All in all not a great session, putting it down to living of less than 5 hours sleep. Need to sort my head out as started to sleep through my alarms.
mark_f1		...	11-08-2016 @ 01:40
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Back today much better Wide pull down 6x10 8x10 10x10 12x10 14x8 Narrow pull down 14x10x3 Narrow cable row 10x8 10x8 10x6 Seated low pull single arms 60x10 80x9 80x9 Upright kb row 40x10 x3 lightest it's ever felt Smith barbel shrugs 120x10x3 Bicep curls 25x7 25x5 25x4 More curls crunches and 10min bike. Stretch
mark_f1		...	15-08-2016 @ 00:00
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Doncasters strongest man 2016 The last 'novice' comp im going to do To be fair there was quite a few open competitors and lads that had won/podiumed. That and i genuinely thought I'd strughle to come top 7 against these guys. Turned up late for brief so had to go first on everything apart from last event. Oh well. Deadlift 200kg reps 1min -9 Was aiming for 10, but wasnt pushing myself. 85kg monster log for reps 1min -5 My log game has been suffering lately, and i hate this log. Achieved my tsrget Currently placed 10th out of 16 at this point. 235 yoke- 135 duckwalk -90 barrel all 20m. I cant remember my time, about 39secs i think. First 2 felt easy but needed a breather before barrell as i gas out easy on this. I came 3rd on this event. 110kg farmers hold - 1min 4secs Being first up i just had to give it everything, felt my calouses starting to rip so rather than ruin my hands for stones i played to the long game Was long enough in the end i won this event. Currentlt 5th in the standings 2 points of 2nd place. Stones 75-90-110-125-135 Took it fairly steady, i thought but ended up with the 3rd fastest time of 22 seconds. Could have gone faster but back was pumped from deads. This placed me joint 3rd (not getting a trophy due to the other guy beating me on stones). And only 4points of 1st Comp ran very smoothly and please to say no come out with any injuries i think. Beat a couple of opens competitors and a few guys weighing 50kg more than me. So was happy.
SteBennett		...	15-08-2016 @ 12:41
Average hamstring at best Member 4663, 588 posts	That was my last novice too mate. Time to step up
mark_f1		...	18-08-2016 @ 11:21
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 18.08.2016 @ 11:22 AM by mark_f1 Wednesday - Legs Squat 60x8 100*8 140*5 Add belt and wraps (left sleeves at home, which is a pity as didn't want to go heavy today) 180x5 easy 200x2 easy add spotter 220xfail should have gone 210,fell forward a bit and got stuck in the hole. need just a light touch to get going. Then it flew up. Remove wraps 160*5 Deadlift 60X5 fast 100x5 fast 140x3 fast add straps (the knurling on the bar is non existant) 180x3 fast 220x1 felt good 240x1 had to work a little 260xfail - went to spot my mate, got cold and lost focus, angry with myself as I thought it was on. At least I've had some practice working with straps (can't get my back braced when already at the bar). 220x3 x3 last rep was a grinder PB for reps/sets Leg Press 200x10 300x10 340x8 380x8 420x5 weren't expecting this Hack Squat 170x10 190x8 230x5 Leg Extensions 30x10 30x15 30x12 Burnt out and had enough. Was happy with this as I've not been sleeping enough for months, and this last week my eating/water has been terrible, no where near enough.
Floobler		...	18-08-2016 @ 15:07
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Nice squats & deads mate, reckon itll be close between us at yorkshires
mark_f1		...	19-08-2016 @ 02:28
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Ill be honest i reckon you'll beat me again. Ill try my best so you dont though lol. Will be a good comp. Today shoudlers -weak Smith machine press. Weight is whats on each side as unsure what the bar weighs. In front 10 x10 20x10 30x6 35x8 35x6 - 15x6 Behind neck 10x10 20x5 hands werent right 20x8 20x8 - 10x6 Seated iso press weight each side 20x7 handles in front. Seat too far forward 40x6 40x10 side handles Side raises Bench 60x10 felt hard as i was fatigued 80x8 100x6 100x8 struggled due to fatigue Dips 3sets of 6 to 8 reps Pull overs Pull downs Upwards cabke fly Stretch
mark_f1		...	19-08-2016 @ 20:31
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Back today Narrow pull down 9x10 11x10 13x8 15x8 strict and easy 17x5 p.b.... then 18x5 p.b..... tough but got giddy 19x5 p.b only 1 of the stack massive p.b out of no where. Felt good. Wide pull down. 10x10 12x8 12x8 Wide cable row 5x8 7x8 7x8 Low pull machine 60x8 x3 75x8 40kg kettlebell push press Right x5 nice and easy Left only 3 50kg dumbell push press Rx5 ftoh easiest its ever felt Lxfail got position wrong Lx3ftoh 55kg fail couldnt get it sat right and was only playing about (cant drop the weight and not much room in gym) 40kg kettlebell upright row 10x3 Curls Some terrible pull ups. not many Done
mark_f1		...	22-08-2016 @ 09:45
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Sunday Event training at Manimal. axle - log - dumblell medley 45A-60L-25D 2 single runs 80A-80L-45D 100A-100L (FAIL)- 50D R, failed left 100A 3 singles 100L failed 3 attempts :-( It's not going to be a good event for me at Yorkshires. Fingles finger. Just a few singles, no issues, speed wasn't fast as my left wrist is injured. Conans Wheel- I did 1 revolution with 100kg 180kg 220kg 220kg then did 1 and a half with 220kg. It didn't feel very hard, I just struggled to breathe.
mark_f1		...	23-08-2016 @ 09:53
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Monday - Legs - Mega Tired :-( Squat bar 60x10 100x10 140x5 140x5 140x5 180x3 180x5 Leg Press 280*10 360*10 500*6 (not full depth, was getting deeper, just confidence rather than strength) Leg Extension Drop of death. 10rep the drop 10 repeat 100x10-90x10-80x10-70x8-60x6-50x4 (had to stand up for a couple of secs)-40x10-30x10. Hyper extensions +20kgx10 40x10 60x10 Calf raise. 10reps 10secs pause, 15 reps, 15 sec pause, 25reps 25 sec pause, 15 reps, 15 sec pause, 10reps. Can't remember weight.
mark_f1		...	24-08-2016 @ 15:36
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Yesterday - Pressing Smith Machine Seated upright. Bar x lots wide and narrow,feeling a twinge in my shoulder so no a good start. 20each side x 10 wide 20 x 10 narrow 30 x 8 wide x3 Incline feet up 30x10 x3 Incline fly 22.5 x 8 all wide and paused. Fly machine 10x 10 x3 all strict Cable flys high 5x10 middle 6x10 low 4x10 Tricep extensions and sit ups to finish off. 5min bike ride to move the blood round my legs. Wasn't feeling strong so tried to be strict with the form and hit some good reps.

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