Unimpressive journey to mediocre.
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| mark_f1 |  | ... | 11-01-2017 @ 23:04 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Clean and strict press 40x8,8 60×6,6,6 70×5,5 Belt and wrist wraps on 80×3,3 push push last rep each time Sleeves on 90×1,1,3 only 1 clean 95x1 Seated dragon press 20x8 15x8 10x8 Struggled with poor shoulder flexibility on these. Floor dumbell press 35x8x4 Tricep extensions Pec dec Stretch | ||
| mark_f1 | | ... | 14-01-2017 @ 16:36 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlift 60x8 x3 100x6x2 140x5x2 180x5x2 felt heavy and my form was s**t so stopped 230 tyre flip x8 just practising technique. Yoke 135 x40m quick 195x40m still felt good. Belt on 275x40m 275x40m Bench squat 180 x1 off low pins went up quite comfy. No knee sleeves dont think i had my belt on either Atlas stones to belly button height 90x3 110x1 120x1 135x1 only a touch of tacky Bring sally up squat with 30kg Really light but legs were burning | ||
| Floobler |  | ... | 14-01-2017 @ 19:56 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Nice events sesh there pal, might have to come down next week to join you on tyre, always been crap at that | ||
| mark_f1 | | ... | 14-01-2017 @ 22:07 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Get yourself down mate. I want to do the big 400+ one but was feeling weak today. So gave it a miss. The tyre the had in the qualifier last year was a ridiculous 500kg one i believe. Comp is going to be really tough. | ||
| Floobler | | ... | 14-01-2017 @ 23:07 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | mark_f1 said:Get yourself down mate. I want to do the big 400+ one but was feeling weak today. So gave it a miss. The tyre the had in the qualifier last year was a ridiculous 500kg one i believe. Comp is going to be really tough. Jesus  dunno if 500 is possible, I struggled with the 240 one. Need to pull finger out. See you there next week | ||
| mark_f1 | | ... | 15-01-2017 @ 20:54 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Log 50x1,3,5,10 (struggled to get warm) 70x5,5 75x5 80x3 85x2 (failed 3rd rep as went for a push and miss timed it) 90x1was aiming for 3 but messed up the 1st lift. 90x3 95x1 sketch but got it. 100x1 with a lot of spotter assist doesnt count. Axle clean and press 75x3,5 85x3,2,1,3 Viking press 50x10,10,10 70x10,10 Skinny narrow log bench 60x10 80x8 100x3 | ||
| mark_f1 | | ... | 16-01-2017 @ 23:08 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlift 230x1 raw 230x2 with straps 230x1, 1 both with belt and straps 230x1 raw as belt was making me sick Pull ups 5x5 all strict with good form Sldl 80x8x4 Dumbell rows 42.5x8x4 Shrugs 25kg plates x15x4 Narrow cable row 180lbx8 240x5 300x5 Stretch | ||
| mark_f1 | | ... | 17-01-2017 @ 21:59 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Press out of the rack 20xlotsx3 40x10 55x8,8 65x5,5 75x5,5 Push press 80x3 easy 90x1 didnt get my posture right 90x3 pb? 100 fail 100x1 the tiniest double dip/back collapsing lol. Had every sleeve and support known to man on. Flat bench 100x5,5 105x5,5 120x3 felt good for a few more but felt the tinest twinge in my shoulder so played it safe. Dragon press 20x6 7x8,8,8 terrible shoulder flexibility. Cant keep my elbows tucked in 🙁 45 inc bench dumbells 25x12 easy 32.5x6,5 burnt to much energy strugglkng to get them to shoulders, and shoulder burning from previous. Tricep extensions 6x15 7x15 9x15,15 Stretch | ||
| mark_f1 | | ... | 20-01-2017 @ 10:57 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Trained at Bodies Squat Bax10 60x5,10 100x8 Soft Belt on 140x5 Belt + knee sleeves 180x3 (Felt hard) Belt +wraps 205x2 back really tight, nowhere near depth on these Belt + knee sleeves 180x2 Same again, back really tight and depth terrible. Just belt 140x8,10 Leg Press 200x10 250x10,10,10m easy Plate grip deadlift 80x8,8,8 100x5,5 felt easy Ham Curls 6x10,10,10 Stretch | ||
| mark_f1 | | ... | 21-01-2017 @ 15:43 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Did a bit of roller work at gome before the gym as feeling really tight. 230 tyre flips 6,8,8,4,4 400+tyre 3 fails its really heavy. Farmers 50x40m 70x40 105x20 i think... not sure what the weight was. 110x20 120x20 Barrel runs 85x40,40 Then 40m Carrying it huslfelt grip Arm over arm 40x20m 60x20m 80x20m Stretch | ||
| mark_f1 | | ... | 22-01-2017 @ 21:55 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Felt tired tight and cold today Log strict 50x3,5,8 60x5 70x3,5 Push press 80x3,5 90x1,3 100x1 very poor Axle 50x5 70x3 80x1,5 Viking press 50x10,10,10 | ||
| mark_f1 | | ... | 23-01-2017 @ 22:34 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlift 150x5 defecit 180x5,5,5 doh then 5,5 mixed Pendley rows 120x6,6,6,6,6 Pull ups 5,5,5 Dumbell pull overs 40x6,6 was supposed to do another set but tricep was cramping up (i think) Shrugs 25kg plates 15x3 Prowler push 20m with one turn 50 75x3 this was horrible | ||
| mark_f1 | | ... | 25-01-2017 @ 21:23 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Back is mega tight, saw a physio yesterday. Warm up Squat 20x8,8,8 70x8,8,8 110x5,5 130x5,5,5 150x5,5,5,5,5 last two reps were poor Front squat 70x8,8,8 Single leg press 100x8 150x6 Double with calf raise supersets 200x15 250x15,15,15 Light assistant work Leg curls 41kgx15,15,15 36kgx15 Leg extensions 40x15,15,15,15 Stretch | ||
| mark_f1 | | ... | 27-01-2017 @ 00:09 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Planned to go lighy and do volume.... no belts or supports today Strict press out the rack 20x20,20,20 40x8,8,8 60x5,5,5 70x3,3,3,3,3 found this hard. :-/ wanted to do set of 8 reps. So thought id work on my push press too. Push press 80x3,5,5 felt good 90x3,3,3 think this is a reps and sets pb. 100 failed twice so put it in the rack 100x1 flew up was tempted to try a second rep but though id save myself. Z press not done these before 20x15,15 30x10,10 40x10 Smith press 30x10 50x6,6,8 Single arm dumbell press 40kg kettlebell 5r 1l 40kg dumbell 5r3l 8r,4l 10r Side raises 15x8 sloppy so dropped the weight 10x10,10 Front raises 10x10,10,10 Revers pec dec 7x10,10,10 Upright row 40kg kettlebell x8,7,6 Shrugs 25kg plates x15,15,15 Light narrow pull down focusing on lower trap as been told there underdeveloped. | ||
| mark_f1 | | ... | 27-01-2017 @ 22:09 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Narrow pull downs 13x10,10 16x8 18x5,3,5 Wide grip cable row 8x10,10 10x6 Seated lever row Both arms 40each x10 60x10 Single arms 80x8,8,8 Seated single arm cable row 6x10,10,10 each light just feeling the muscle Bicep dumbell curls 20x10,10,10 Barbel curl (weakness of mine use to be able to do far more 7 years ago) 20x10,10 25x8,8 Preacher curl 10x8,10,8 being strict Dips Bw x12 20kgx8 40x3,3 Bwx8 Cable Tricep extensions 10mins throwing my hands at the punch bags, bit of cardio and co ordination stuff lol. Stretch | ||
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