Unimpressive journey to mediocre.
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| mark_f1 |  | ... | 12-02-2017 @ 13:57 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Cheers mate. Still pretty beaten from yesterday but had a second session at Strength-tec whilst we were down here. Warm up with kb swings Deadlifts 50x5,5 70x5,5 90x5,5 130x5,5 170x3,3 d.o.h 210x3,3 switched to mixed and chalked up 230x1,1 failed the second rep each time. Think its mostly due to being fatigued from yesterday. Tyre flip 180x5,3,2 440 failed about 6 times was close to getting it on the last go but just burnt out. | ||
| mark_f1 | | ... | 16-02-2017 @ 00:50 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Squats. High bar full depth 40kg 5.5.3 60kg 5.5.3 80kg 5.5.3 Soft belt on 120kg 3x3 Hard belt on 140kg 3x3 Leg press. (Plate weight only) 140kg 3x8 all sets slow and controlled 240kg 3x8 290kg 3x8 190kg 2x12 Hamstring curls 5x15 5weights then dropped to 4 for last 2 sets Goblet squats 4x12 @24kg Super set with Dumbell lunges 4x1015/20kg | ||
| mark_f1 | | ... | 17-02-2017 @ 01:10 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Press session. Warm up with bands Standing press in rack. Bar only 2x10 30kg 2x8 50kg 2x8 60kg 2x5 Push press 70kg 2x5 80kg 5x3 90kg 2x3 and then 3x2. Was suppsed to be 5x3 but kept failing last rep. Floor press 80kg 8x8 Z-press 30kg 5x3 light & fast Incline bench press 60kg 4x8 Dragon press dumbells 4x12 15kg Stretch | ||
| mark_f1 | | ... | 18-02-2017 @ 17:13 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Post Edited: 18.02.2017 @ 17:14 PM by mark_f1 Warm up with bands focussing on glutes.Deads of 1"mat. No straps. Every single rep dead stop and "engaged the clutch". 60x5,5,5 100x5,5,5 140x5,5,5 180x3,3,3 200x2,2 220x1 Belt on 240x0 felt sick with belt Belt off 230x1 felt comfy 240x1 with a little hitch. Back felt strong, again just glute letting me down but that will come. Axle 1 clean and press 20x12,12 42 x10,10 60x8,8 82x5,5 90x2,2 failed 3rd rep each time. Wore my converse but need to invest in some lifting shoes. Farmers 70 x 35m x3runs in converse again so getting used to doing them without a soft sole as ive got 260 frame at end of deadlift medley. Didnt have time to do tyre flip (or stretch 😥  | ||
| mark_f1 | | ... | 21-02-2017 @ 22:45 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Squats onto 18" box. No belt or sleeves 50kg 5.5.3 70kg 5.5.3 90kg 3x5 120kg 3x5 140kg 5x3 150kg 5x3 70kg 2x20kg Leg press. 80kg 2x12 120kg 2x12 180kg 2x10 220kg 2x8 250kg 2x8 Weighted step ups 5x8 (10kg dumbells) Super set with Goblet squat 5x10 @20kg Felt easy but sticking to the plan its too late for northerns but aiming to make some solid progress by summer. | ||
| mark_f1 | | ... | 22-02-2017 @ 22:35 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Standing barbell push press. Empty bar 2x10 slow strict All one clean then press 40kg 2x6 strict 60kg 2x6 strict Then push press 70kg 2x6 80kg 3x3 belt and wrist straps on From rack 90kg 6x2 Incline dumbell press 6x10 25kg dumbells Z-press 6x5 30kg Dumbell tricep floor press 6x8 20kg dumbells | ||
| mark_f1 | | ... | 24-02-2017 @ 01:40 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlifts from floor (no belt or straps) 60kg 2x5 80kg 2x5 100kg 2x5 140kg 2x5 170kg 3x3 200kg 6x3 struggled getting into postion at the bar, back and hips bit tight. Pendly row 8x3 100kg Lat pull down (narrow bar) 2x10 150lb 3x10 170lb Pull ups 5x4/5 | ||
| unit94 |  | ... | 24-02-2017 @ 01:47 |
 what is everyone's fran time? Member 3986, 10446 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Didn't realise you had a journal on here mate! | ||
| mark_f1 | | ... | 24-02-2017 @ 01:53 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Yeah nothing impressive, but bit the bullet and thought if i start writing it down, i can at least look back when ive had a bad session and see ive still progressed a bit. | ||
| mark_f1 | | ... | 25-02-2017 @ 16:20 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Post Edited: 25.02.2017 @ 17:55 PM by mark_f1 Events had a mostly fun session with brad segal. Hes getting stronger all the time!!Bit of a Warm up Axle 20kg 1clean 10presses 60kg 5clean and press x2 82kg 1 continental clean 5 press 92kg 1 c/clean 3 press 100kg x1 c/clean and press 100kg x1 c/clean and press 110kg × 1 belt clean, failed press but think its just from being tight after deads still. Press felt so much easier in the new lifting shoes. Tyre flip 230kg x10 singles 400+ lots of fails, barely moved it could not get into position at all. Think a bit was to do with just being tight again. Farmers (knee sleeves on) 50kgx40m 70kgx40m Soft belt on and worked on quick feet in converse, getting use to less cushioning in the sole.. 90kgx40m 100kgx20 or 40m cant remember 110kgx20m 120kgx20m 132.5kgx20m speed was still ok Put chalk on 140kgx5m hand opened up and didnt want to risk a calous 2 weeks away from comp. Easiest pick up 140 has felt. Keg carrys (hugging them to replicate husslefelt stone, and trying to be quick as its no where near comp weight) 50kgx36m x2 85kgx36m x3. Hamstrings were burning out on last 5m. Stretch | ||
| mark_f1 | | ... | 28-02-2017 @ 02:02 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Squats 60kg 2x6 70kg 2x6 90kg 2x6 120kg 2x6 140kg 8x3 80kg 2x15 paused. Goblet squat 6x10 @20kg Super set with Sldl with dumbells 6x10 25kg Leg extensions 5x20 light 20 Hamstring curls 4x15 no.5 40mins stretching as was really tight | ||
| mark_f1 | | ... | 28-02-2017 @ 23:27 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Pressing session. Warm up Seated press in power rack bar height approx level with eyes. 20kg 1x10 40kg 3x5 50kg 3x3 60kg 3x3 70kg 3x3 80kg 6x3 Floor press in smith machine weights on bar 70kg x5 100kg x5 110kg x5 115kg 2x5 Z-press with dumbells 15kg 5x6 Incline bench with bar slightly closer grip to conventional bench 60kgx8 80kg 4x8 last 2 sets no pause. Tricep extensions with rope 4x15 light . Stretch | ||
| mark_f1 | | ... | 02-03-2017 @ 00:37 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlifts from 15" were supposed to be 18" 60kg 5.5.3 80kg 5.5.3 110kg 5.5.3 140kg 2x5 160kg 2x5 180kg 2x3 200kg 2x3 220kg 5x3 Bent over row with dumbells 30kg 5x12 Low pulley row (narrow bar) 200lb 6x8 Band assistance pull ups 3xfail only managed about 6 was burnt out Concept 2 row 1000m just under 5 mins. Just steady to burn a few calories. Arm over arm Sled +75kg 4x10m runs Stretch | ||
| mark_f1 | | ... | 02-03-2017 @ 21:36 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Bench 60x10,10,10 70x8,8 80x6,6 90x5 100x5 110x3 120x1 130x1 140xfail ill have this in a few months. 100x10 Dumbell curls 20x12,12,12 Wide Cable curls 1 set of empty barbell curls Sit ups 10mins bike Stretch | ||
| mark_f1 | | ... | 05-03-2017 @ 00:04 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Axle overhead press ftoh 20kgx10 30kgx10 40x10 50x5 1 clean then press 60x5 70x5 80x3 90x3 100x2 pb felt easy 110 lost of fails. Gutted as the clean was draining me. 2 reps Axle deadlift into 40m farmers 180a -70f 220a-100 Then loaded up farmers to comp weight but think ive done my back in :-( | ||
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