NEW YEAR NEW GOALS -establish my name in the opens
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| josh_ains |  | ... | 07-10-2016 @ 23:46 |
 Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 7th oct - mo power fixed axle c&p added weight +30 x 5 / +60 x 5 / +90 x 5 -left their back on cleans was too f**ked axle pp in rack against bands 20 x 3 / 40 x 3 50 x 8 x 6 axle pp without bands-(testing fatigued max) 50 x 3 / 70 x 3 / 90 x 1 / 100 x 1 / 110 x 1 including a top end single at the end of all speed workouts to make sure Im used to pressing in a heavily fatigued state something ive come a crop to in the past , pressing with bands teaches speed and optimal pressing line both of which are severely lacking at the moment | ||
| josh_ains | | ... | 11-10-2016 @ 08:27 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 10 oct - break the bar gym 18" upto 332 x 1 box squat against doubled light band + chain 75kg 12 x 2 30secs rest between sets sled work 25m pull throughs x 4 face pulls x 4 side to side x 2E held below knee x 4x2 | ||
| josh_ains |  | ... | 13-10-2016 @ 09:16 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 12/10/16 at mo power Reverse band 2 board cgbp paused Upto 162 x 1 Stood axle strict press in rack 30 x 8 / 50 x 8 / 60 x 8 / 70 6x8 1 rep immediate walkin& strict press 70 x 1 / 80 x 1 / 90 x 1 Reverse hyper / indian clubs superset 4 x 15 / 4 variations backtoback x7 each Assistance targeted to building top end lockout on overheads , building more shoulder size and restoration work to finish of lower back and shoulders | ||
| josh_ains | | ... | 14-10-2016 @ 22:35 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 14th oct - at mo power deadlift upto 270 x 1 axle strict in rack upto 90 x 1 100xf axle pp in rack upto 130 x 1 end of bar hold 40 added each hand x 40 secs middle bar hold 50 x 40 secs each hand , right hand stronger-(usually weaker) elastic band hand openers 3 x 20 each hand reverse hyper into indian clubs 4 x 15 into 4 variations 4 x 1min weakness in deadlift is start lockout well ahead of rest of lift , massage tomorrow and hopefully get proper leg assistance work in soon , overhead weakness is few inch from lockout leg drive is their , more strict and explosive work should jump upto 140 soon , bodyweight now at 120kg | ||
| josh_ains | | ... | 17-10-2016 @ 21:39 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 17th oct - break the bar gym deadlift 200 x 2 / 240 x 2 / 282kg x f failed just past breaking floor lack of leg drive box squat against doubled light bands upto 180 x 1 leg press 6 x 8 gunna change things a bit add in few exercises to training to improve leg drive & tightness on the start of the deadlift | ||
| Sparrow | | ... | 17-10-2016 @ 22:05 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | josh_ains said: gunna change things a bit add in few exercises to training to improve leg drive & tightness on the start of the deadlift What are you going to add in? | ||
| josh_ains | | ... | 18-10-2016 @ 08:18 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Sparrow said: What are you going to add in? front squats , leg press , hard slight deficit 2" pulls beltless , db split squat Bulgarian lunges, pullups palms facing cg ,more box squats that's the plan & pull these out for few week , partials/normal pulls/sld out | ||
| josh_ains | | ... | 24-10-2016 @ 23:25 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | had a full week off with being a snotty mess still some left their but been good to rest the joints before next push thinking might be far more productive every 6th week have a week off 24th oct - break the bar gym back squat - 1st normal squat in about 16 week -(beltless neoprene sleeves only) 60 3 x 5 / 100 3 x 3 / 140 x 3 / 150 x 3 / 160 x 1 / 170 x 1 / 180 x 1 front squat -beltless 60 3 x 3 / 100 3 x 3 / 120 x 2 / 140 x 1 deficit deadlift -beltless stood on 25kg plate, really slow eccentrics focussing on not losing tightness at the bottom keeping bar close 50 2 x 8 / 90 2 x 8 / 130 2 x 8 / 150 2 x 8 pullups 4 x 6 reps squats went a lot better than I thought it would , box squats definetly preserved strength a fair bit till knee was up to it will keep those in with more accommodated resistance "speed day" wsb method | ||
| josh_ains | | ... | 27-10-2016 @ 21:55 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 27th oct - mo power few late finishes at work this week not enough training but physically spent snotty still axle strict in rack 75 - 6 x 6 axle pp 80 x 1 / 90 x 1 / 100 x 1 / 110 x 1 axle pp against band 60kg bar weight+light red band - 6 x 5 seated db military press 30's x 4 x 8 reps slow eccentrics reverse hyper into indian club rotations 120kg added x 3 x 15 into 4 variations x 1 min | ||
| josh_ains | | ... | 28-10-2016 @ 22:44 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 28.10.2016 @ 22:45 PM by josh_ains 28th oct - mo power safety bar box squat against 45kg chain 20kg band 60kg 3x3 / 70 3x3 / 80 3x3 / 90 x 3 /60 x 6 leg press 290 3 x 10 palms facing pullups bodyweight 121 x 5 +band x 3 x 5 bodyweight x 11 reverse hyper 140 3 x 10 | ||
| josh_ains | | ... | 31-10-2016 @ 22:33 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 31.10.2016 @ 22:34 PM by josh_ains 31st oct - break the bar gym leighbacksquat -beltless with sbd knee sleeves 60 3x3 / 100 2x3 / 140 x 3 / 190 x 1 / 200 x 1 front squat-beltless with sbd knee sleeves 60 2x5 / 100 x 3 / 150 x 1 deficit deadlift stood on 25kg plate 90 x 10 / 130 x 10 / 170 x 8 / 8 / 9 body is falling into a modified westside type training quite nicely everything felt fresh and responsive to the training knee was 100% , deficit deadlift technique seemed to click more today was able to maintain tightness in bottom expect the physio is mostly responsible for that | ||
| josh_ains | | ... | 01-11-2016 @ 23:02 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 1st nov - at mo power indian clubs 4 variations 2 mins straight axle stricts bar 3 x 5 / 50 x 5 / 60 x 5 / 70 x 5 / 80 6 x 4 log powerclean into stricts ftoh each rep 82 5 x 3 92 x 1 reverse hyper into indian clubs 3 x 15 into 3 x 1 min 4 variations felt like s**t coughing all day but did bare minimum in pressing just a case of getting it done | ||
| josh_ains | | ... | 03-11-2016 @ 22:24 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 3rd nov - mo power harness front bar box squat against doubled band 5 sets figure it out / 50 x 3 / 60 x 3 / 70 - 8 x 3 pull ups 5 x 7 leg press 320 3 x 10 reverse hyper 3 x 15 still ill and coughy but still feeling strong enough to get the work in 1st session on new harness plan to go fair bit heavier on it next time now im used to it | ||
| josh_ains | | ... | 04-11-2016 @ 20:42 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 4th Nov - at mo power Axle stricts 85 8 x 2 / 90 x 4 Seated incline db hammer grip 20's 3 x 20 Band press down into inverted row 3 x 20 into 3 x 10 Reverse hyper 3 x 20 Technique seemed to click on stricts today few work sets in had a feel of a heavier weight for reps hopefully over 100 for reps in few weeks , bodyweight through being ill dropped to 117kg , feel its helped lose a bit of fat more than muscle to start pushing it again | ||
| josh_ains | | ... | 07-11-2016 @ 22:15 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 07.11.2016 @ 22:17 PM by josh_ains 7th nov - break the bar gym back squat - beltless sbd sleeves 60 x 5 / 100 x 5 / 140 x 3 / 180 x 1 / 200 x 1 / 210 x 1 / 220 x 1 front squat - beltless sbd sleeves 60 x 3 x 2 / 100 x 2 x 2 / 140 x 2 x 1 / 160 x 1 deficit deadlift stood on 25kg plate -belt/straps 50 x 10 / 90 x 5 / 130 x 5 / 170 x 5 / 200 x 9 deadhang bw8 - x 30 secs x 2 sets / + 20kg chain x 30 secs x 2 sets | ||
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