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NEW YEAR NEW GOALS -establish my name in the opens

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josh_ainsIcon...17-02-2017 @ 21:36 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...18-02-2017 @ 18:56 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...22-02-2017 @ 00:14 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...23-02-2017 @ 16:49 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...24-02-2017 @ 22:00 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...25-02-2017 @ 16:51 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...27-02-2017 @ 23:03 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...02-03-2017 @ 00:27 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...03-03-2017 @ 23:57 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...05-03-2017 @ 16:37 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...08-03-2017 @ 23:37 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...10-03-2017 @ 00:49 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...12-03-2017 @ 15:34 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...15-03-2017 @ 23:47 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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_ainsIcon...17-03-2017 @ 23:02 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 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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