Nails Log
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| nails |  | ... | 15-08-2017 @ 08:59 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 15th August 2017 Great start, my lace snapped as I was tying it, therefore I turned to duct tape as a solution. It held up pretty good, new laces ordered but it will be a taped up foot for the time being. Band Assisted Nordic Curls x 3 reps x 3 reps x 3 reps A1 SSB Squats bar x 5 reps 60kg x 5 reps 90kg x 5 reps 110kg x 5 reps 110kg x 5 reps --No hands, this is an awesome variant, huge stability challenge. 110kg x 5 reps --Felts a slight twinge in my knee. Decided it wasn't worth the risk so abandoned the session here. Thinking about it I've stacked the weight up too rapidly on the SSB. I need to dial this right back and build up slowly like a good boy. A2 Trap Bar Deadlift 85kg x 5 reps 135kg x 5 reps 175kg x 5 reps A3 Landmine Twists --Arms Extended 20kg x 10 reps 20kg x 10 reps 20kg x 10 reps I have a week off work next week, I think I'll take a break from training as well. There are a number of niggles working there way in so I think the rest would be a good idea. If it means I can make progress the way I have been I'm all for it. | ||
| stephen9069 | | ... | 15-08-2017 @ 17:15 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong squatting mate and even walking the weight back in no handed lol. When was the last time you had a full week off of training ? I reckon a small session might creep in lol. | ||
| nails | | ... | 16-08-2017 @ 10:33 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Strong squatting mate and even walking the weight back in no handed lol. When was the last time you had a full week off of training ? I reckon a small session might creep in lol. I quite like the no handed version. It feels so unstable which adds a new dimension, abs felt so worked afterwards. The only problem is I had to concentrate so much on stability I lost focus on the rest of the lift. This version will definitely need to done with a lighter weight initially. TBH I can't remember when I last took an entire week off, it certainly hasn't been for a long time. Maybe I did in December, I felt pretty beat up (very literally) after my grading. This year I want to be stronger, fitter and better prepared. | ||
| nails | | ... | 16-08-2017 @ 10:44 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 16th August 2017 Hamstring DOMS again, those Nordic curls kick my arse. Extended my warm up today as my get up and go had got up and gone. It felt much better once the blood was flowing. A1 1xDB Row 40kg x 10 reps (Each Side) 50kg x 10 reps (Each Side) 70kg x 5 reps (Each Side) 70kg x 5 reps (Each Side) --Kroc Row 70kg x 12 reps (Each Side) --Not really sure if this is a PB but sod it I'm claiming it. Upper back started to pump up a fair bit after this set. A2 Close Grip Bench Press 60kg x 5 reps 80kg x 5 reps 100kg x 5 reps 130kg x 3 reps 130kg x 3 reps --Reverse bands on 180kg x 3 reps --Forgot how much I like these. I've been lacking explosion recently and these will certainly help with that. Bands change how I thing about the lift. A3 Toes to Bar --Slow tempo x 5 reps x 5 reps x 5 reps x 4 reps x 4 reps --Considering cycling in a different abs move. These are good but I just want something different. I bet I could rig up some sort of drag flag progression. | ||
| taz | | ... | 16-08-2017 @ 12:50 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Nice pressing mate and tasty rowing. A week off for you will be nice mate. Sometimes you just need that week off to keep you in the game longer etc. | ||
| nails | | ... | 16-08-2017 @ 13:47 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | taz said:Nice pressing mate and tasty rowing. A week off for you will be nice mate. Sometimes you just need that week off to keep you in the game longer etc. Cheers mate. The rows are certainly getting better and my upper back is thicker because of them. I didn't realise until today how much I've missed reverse band bench press and how much I feel it benefits me. It needs to be a regular feature. Triceps are feeling more worked than they have in months. While I don't relish the though of a week off it does seem sensible. It's very likely I'll do some mobility work or some technical KM drills but it will all be low stress. Just keeping things moving, I seem to get just as many niggles sitting still but in a different way. It's good to keep moving. | ||
| nails | | ... | 17-08-2017 @ 10:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 17th August 2017 Landmine Lateral Raises 5kg x 5 reps (Each Side) + 10 Squats 5kg x 5 reps (Each Side) + 10 Squats 5kg x 5 reps (Each Side) + 10 Squats 5kg x 5 reps (Each Side) + 10 Squats 5kg x 5 reps (Each Side) + 10 Squats Those 5 squats certainly warmed me up. I think I need to do stuff like this on every lower body dominant day. I felt much more limber after this. A1 Reverse Hypers --frog Style x 10 reps x 10 reps x 10 reps x 10 reps x 10 reps A2 Squats 70kg x 5 reps 90kg x 5 reps 120kg x 5 reps 140kg x 5 reps 160kg x 3 reps --All easy stuff, I didn't go crazy, paranoid about my knee. Actually if anything my entire lower body feels better and more agile. The high squat volume in the arm up has done wonders. These reps felt so much better than I expected that I decided to try something else. --Reverse Bands on, belt on 230kg x 3 reps --Need to get a bit deeper but otherwise ok. The walk out was the hardest part so I need to make sure I get something heavy on my back each week and walk it out. I don't want walk outs to be the limitation. A3 Sledgehammer Swings x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) A4 Barbell Curls 35kg x 5 reps 35kg x 5 reps 35kg x 5 reps 35kg x 5 reps 35kg x 5 reps --Getting tough now but only 5kg away from my goal. Feels doable. | ||
| stephen9069 | | ... | 17-08-2017 @ 22:19 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Very strong squatting and pressing mate and playing it smart with your knee mate | ||
| nails | | ... | 18-08-2017 @ 13:42 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Very strong squatting and pressing mate and playing it smart with your knee mate Cheers mate. Needed to get some squats in, happy that they didn't cause issues. The bands works should let me get the best of both worlds. I think being an explosive lifter bands have a lot to offer me. I'm like that with KM as well, I have to think about speed rather than power. | ||
| Oxman | | ... | 21-08-2017 @ 14:43 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Sessions looking good while I have been away mate...good luck taking a week off...bet you'll struggle lol! | ||
| nails |  | ... | 22-08-2017 @ 10:59 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Sessions looking good while I have been away mate...good luck taking a week off...bet you'll struggle lol! It's taken me a while to realise but I need band work or at least it's good for me. Having some tooth trouble so lifting would be off the cards regardless. Dentist doesn't know what's causing it right ow so I gave to wait a few days. After that I should be able to tell which tooth it is. Next week I'll be back in business but this week is a big no go. | ||
| Oxman | | ... | 22-08-2017 @ 13:46 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said: It's taken me a while to realise but I need band work or at least it's good for me. Having some tooth trouble so lifting would be off the cards regardless. Dentist doesn't know what's causing it right ow so I gave to wait a few days. After that I should be able to tell which tooth it is. Next week I'll be back in business but this week is a big no go. Sensible stuff mate, go steady. | ||
| nails | | ... | 28-08-2017 @ 22:08 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 28th August 2017 After a week off work spending time with the family and phenomenal tooth agony its time to start lifting again. I'm very prone to tooth issues as I have thin enamel (something I was born with). I can cope with most things but tooth ache to that level takes me out of the game. So as a result I knocked back loads of codeine before the bas***d was drilled out. Then went through withdrawal (and probably still am going through it). It was a fun week. The important part is none of this stopped me from spending time with the family and having fun with them. I think without the lessons I've learned from lifting I would probably have just stayed at home and felt sorry for myself. Enough of this lets get on the the meat and potatoes. RELOAD SESSION A1 Trap Bar Rows 35kg x 10 reps 65kg x 10 reps 95kg x 10 reps 115kg x 5 reps 115kg x 5 reps A2 Press bar x 10 reps 60kg x 5 reps 70kg x 5 reps 80kg x 3 reps 90kg x 1 rep 100kg x 1 rep --Easy. I ledft it there so as to not over do it. A3 Kneeling Rollouts x 10 reps x 10 reps x 8 reps x 8 reps x 8 reps --These started to feel sore so I reduced the reps. I'll build back up from here. This will take about 2 weeks. A4 Trap Bar Farmers Walk 35kg x 5m + 5 m 65kg x 5m + 5 m 95kg x 5m + 5 m 115kg x 5m + 5 m 115kg x 5m + 5 m B1 Meadows Rows 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) B2 Dead Start Reverse Band Incline Press --Higher dead start 100kg x 5 reps 120kg x 5 reps 140kg x 3 reps --Video. B3 Elbow Strikes --Semi Passive Stance x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) It really did feel do to get back at it today. I deliberately limited myself today and probably will tomorrow as well. However by the end of the week I'll be cooking with gas again. | ||
| nails | | ... | 29-08-2017 @ 15:24 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 29th August 2017 RELOAD SESSION A1 SSB Squat 60kg x 5 reps 70kg x 5 reps 80kg x 5 reps 90kg x 5 reps --knees started to complain on the last few reps 60kg x 5 reps --No pain. Ok I'm just pushing too hard. This is assistance so I can just take it "easy". 70kg is a good working weight for now. A2 Deadlift DOH 70kg x 5 reps 120kg x 5 reps 160kg x 3 reps 200kg x 1 rep --Mixed Grip 200kg x 3 reps 230kg x 1 rep --Reverse bands on 290kg x 3 reps --Very easy triple, all fast reps. If I had the time I would have gone heavier. 315 x 3 would have been no problem. A3 Landmine Twists 15kg x 10 reps 15kg x 10 reps 15kg x 10 reps 15kg x 10 reps 15kg x 10 reps A4 KB Swing 7.5kg x 10 reps 7.5kg x 10 reps 7.5kg x 10 reps 7.5kg x 10 reps 7.5kg x 10 reps --I like the explosive hinging but this is way too light. I need to bring my 40kg KB over to the garage. | ||
| Oxman | | ... | 29-08-2017 @ 18:45 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Sorry to hear about the tooth and recovery issues from it bud but looks like you have quickly re-found your mojo, a couple of cracking sessions there. | ||
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