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josh_ains | ... | 17-02-2017 @ 21:36 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 17th feb - at mo power indian clubs - few mins warm up stretch stood axle strict press bar - 3 x 5 / 50 / 70 / 80 / 90 x 1 / 7pb / 6 / 6 / 6 / 6 seated steep incline hammer grip 32.5 x 7 / 37.5 x 7 / 42.5 x 3 x 6 seated tricep one arm red band overhead extension 20 left / 20 right x 2 sets 15 left / 15 right x 2 sets happy with how stricts are going , db's needed workin hard co-ordination is s**te sure bit of work it'll contribute to stronger shoulders | ||
josh_ains | ... | 18-02-2017 @ 18:56 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 18th feb - break the bar gym leigh deadlift - beltless 220 - 8 x 3 13" 100 x 3 / 180 x 3 / 220 x 3 / 260 x 3 yoke 100 x 15x15 150 x 15x15 190 x 15x15 230 x 15x15 farmers 80 x 15x15 110 x 15x15 130 x 15 150 x 10 right grip went felt slippy as I grabbed it sweaty training partner at fault here core work band crunch / side crunch / 5 sets max reps lay jacknife 3 sets max reps | ||
josh_ains | ... | 22-02-2017 @ 00:14 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 21st feb - at mo power loadable strongman dumbbell - 37 - 3x3 / 47 x 3 / 57 x 1 / 63 x 1 /68 -F / 1 cleans only 72 x 3 / 77 x 3 log c & pp 87 x 3 / 102 x 3 / 107 x 3 / 112 x 3 / 117 x 3 / 120 x 2 brand new in-house made db whatever I can press on this db ile press on any , back to high reps next week probably largest spec ive seen , log needs lot of work power is good but not fluid and stable enough yet | ||
josh_ains | ... | 23-02-2017 @ 16:49 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 22nd feb -break the bar gym back squat - beltless 60 / 100 / 140 / 180 - 6 x 5 stones few sets quickly discovered not happening today didn't force it tired session ramped things up past few sessions so still done good amount of quality work cant smash em all , this is gunna change to full leg day and stones on separate day | ||
josh_ains | ... | 24-02-2017 @ 22:00 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 24th feb - at mo power indian clubs warm up x few mins axle strict press 50 / 70 / 80 / 90 / 95 x 1 / 4pb / 5pb / 4 / 4 / seated incline hammer grip db press 32's x 5 / 45's 3 x 8 seated band one arm overhead extension 4 x 20+ each arm incline db flyes-(for stones apparently) 10's x 4 x 12 hopefully 100 triple is their next week on stricts | ||
josh_ains | ... | 25-02-2017 @ 16:51 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 25th feb - break the bar gym deadlift 240 - 5 x 1 deficit dead stood on 20kg plate -quarter reps followed by full rom 100 x 3&3 / 140 x 3&3 / 160 - 5 x 3&3 stiff leg deadlift 100 x 8 / 140 x 8 / 180 x 8 frame carry -multiple pickups -beltless 130 x 3 & 15x15m / 190 x 3 15&15m / 210 x 3 15&15m / 250kg x 15x15m yoke carry -beltless 15x15m 100 x 1 / 150 x 1 / 190 x 1 / 230 x 1 / 260kg x 3 sets db row 50kg 5 x 8-10 focussing on basic build on deadlift 5x5/5x3/5x1 70-75-80% then +5% and work on weakpoints afterward , all work felt fairly solid no niggles | ||
josh_ains | ... | 27-02-2017 @ 23:03 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 27.02.2017 @ 23:03 PM by josh_ains 27th feb - at mo power indian club warm up db c&p - 1 clean 37 x 3 x 1/3/5 / 47 x 5 / 57 x 5 / 62 x 6pb log c&p- 1 clean low pickup taken off 3"mats 92 x 3 / 102 x 3 / 107 - 5 x 3 fat gripz extreme band flys-(atlas stone mimic 1st part) 1 set single red bands each hand 2 x 10 2 sets red bands each hand few sets 5 | ||
josh_ains | ... | 02-03-2017 @ 00:27 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 2nd march - break the bar gym leigh strange session back squat 60 x 2 x 5 / 100 2 x 5 / 1 x tireflip 400ish moaned at to show how it's done / 140 x 3 / 180 x 2 - lights went out fuse box hunt 20 mins later back squat re-warmup 100 x 5 / 140 x 2 / 180 x 2 back squat belt/wraps 202kg 5 x 5 front squat -belt sleeves 100 x 2 / 150 x 2 / 172 x 1 7/10 difficulty seated band leg extension 1 leg 15-25 reps / both 20 reps+ x 2 sets band leg curl 1 leg 15-25 reps / both 20 reps+ x 2 sets band crunch stood into dead hang no straps 3 x 30 into 3 x 20 secs start of squat build up in wraps/belt now 1st session sets got easier as went on grooved into the wraps and using belt again felt it offered a ton of support to the stomach or was able to push out on it even more than before | ||
josh_ains | ... | 03-03-2017 @ 23:57 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 3rd march - at mo power indian club warmup x few mins axle strict stood 50 x 3x3/ 70 x 3/ 80 x 1/ 90 x 1/ 100 x 1/ 100 x 4 pb / 110 x 1 pb / 115 x f / 112.5 x 1 pb / 115 x f seated incline db hammer grip press 35's x 5 / 45's x 11/11 seated 1 arm tricep overhead band extension - 4" lower down band harder x 4 sets each hand x 15+ reps end of band easier 1 x 20+ each hand | ||
josh_ains | ... | 05-03-2017 @ 16:37 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 4th march -break the bar gym warmup sumo axle deadlift doh few sets upto 130 x 3 stones managed 110 / 125 / 140 / 150 x 5 , few fails in their too before corrected on few technique mistakes I don't usually make farmers - 20m x 20m 80's / 110's / 120's with hold at end hadn't really slept so left off few things just a case of getting essentials done | ||
josh_ains | ... | 08-03-2017 @ 23:37 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 8th march - break the bar gym leigh deadlift 60 3 x 2/ 100 3 x 2/ 142 x 2/ 182 x 2/ 202 x 2/ 222 x 2/ 242 x 2 / 262 x 2 back squat 60 3 x 3 / 100 x 2 / 140 x 2 / 180 x 2 add belt + wraps 202 x 3 / 222 x 3 / 232 x 3 or 4 front squat 60 x 2/ 100 x 2/ 130 x 2/ 152 x 2/ 162 x 2 switched back to roll in deadlift technique as is better for me when im at heavier bodyweight, cut off assistance as plan to throw it in tomorrow on back end of press session as is the plan now | ||
josh_ains | ... | 10-03-2017 @ 00:49 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 9th march - mo power indian clubs shoulder warm up x few mins axle strict press 50 3 x 2/ 70 x 2/ 90 x 2/ 100 x 2/ 105 x2pb f3 / x 2f3 / 2 seated extreme fat gripz row 80 x 5 x 8 reps seated band leg extensions 20-25 x 2 sets each leg 40+ both seated band leg curls 20-25 x 2 sets each leg 40+ both bent over extreme fat gripz band flyes -(harder bands this week) 4 x 6 kettlebell double handed swings 62kg x 3 x 8 reverse hyper 140kg added x 4 x 15 last week on the stood stricts back to seated shoulder press on axle whilst log steps up and db | ||
josh_ains | ... | 12-03-2017 @ 15:34 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 12th march - break the bar gym log c&p upto 132 x 1 stones failed 150 few times not on it 135 1st part lap only x 3 sets 4 / 6 / 8 farmers- 25 x 25 m -beltless 80's / 110's / 120's with hold at end following trend on the stones bad session good session , just keep swinging I guess and build assistance up continue to get the work in , farmers grip solid legs good bit of fatigue on the run but getting better | ||
josh_ains | ... | 15-03-2017 @ 23:47 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 15th march - break the bar gym leigh deadlift 60 x 3x2 / 102 x 3x2 / 142 x 3x2 / 182 x 2 /222 x 2 / 242 x 2 / 272 x 2 13"stiff leg deadlift 182 x 3 / 222 x 3 / 242 x 1 / 282 x 5 back squat 60 3 x 3 / 100 3 x 2 / 142 x 1 / 182 x 1 / 222 x 1 belt belt/wraps 242 x 3 front squat 62 x 2 / 102 x 2 / 132 x 2 / 152 x 2 / 162 x 2 / 172 x 1 / 182 x 1 hit the weights easier than last weeks session that was lighter body's getting used to intensity again | ||
josh_ains | ... | 17-03-2017 @ 23:02 | |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | 17th march - at mo power indian clubs - x few min straight axle strict 50 3 x 2 / 70 x 2 / 80 x 1 / 90 x 1 axle pp 90 x 2 / 100 x 1 / 110 x 1 / 115 x 1 / 120 x 1 / 125 x 1 / 130 x 1 100 - 6 x 6 db c&p 37 x 2 / 47 x 2 / 57 x 1 / 67 x 1 / 72 x 1 pb on this db variation seated band overhead tricep extension 3 x 20+ reps each arm db roll back & press 10's 3 x 30+ reps , 5's x 60 -(trying get as much blood in elbow area as possible speed up recovery) bare minimum elbow flaired up after squats on Wednesday not enough mobility on that day before squats paid the price today should've got more with no toothache like s**t in the elbow | ||
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