Nails Log

Monday 4th September 2017

Landmine Lateral Raise
2.5kg x 5 reps (Each Side)
2.5kg x 5 reps (Each Side)
2.5kg x 5 reps (Each Side)
2.5kg x 5 reps (Each Side)
2.5kg x 5 reps (Each Side)


A1 Trap Bar Rows
bar x 10 reps
65kg x 10 reps
95kg x 10 reps
125kg x 5 reps
A2 Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 10 reps --It's been a while since I last went for double figures. My left elbow took an age to lock out on the last rep. Legs were shaking like mad as well.
A3 Kneeling Rollouts
x 10 reps
x 10 reps
x 10 reps
x 10 reps
x 10 reps
A4
bar x 5m + 5m
65kg x 5m + 5m
95kg x 5m + 5m
125kg x 5m + 5m


B1 Dead Start Reverse Band Incline Press
70kg x 5 reps
120kg x 5 reps
140kg x 3 reps --Man that was heavy, loved it.
B2 Meadows Rows
15kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
45kg x 10 reps (Each Side)

Thats some strong pressing mate especially for the amount of reps.

Seems like a slightly longer session than usual mate.

Superb lifting mate...I love the dead stop/start reverse band stuff too, brutal but so effective.

Nice pressing mate, good amount of weight for a tasty amount of reps, nice work!

Thanks mate, I haven't done "reps" for a while so thought it was worth a tickle.

I'm trying to get in an extra super/giant set on Mondays, it all depends how heavy I go for the first set. If it's light like today I can go heavy for the second set. If I go heavy on the first set then my rest periods could push out the second set.

Cheers mate, I must admit it was a good session. I'm making an effort to focus on explosion and speed. I'm not a grinder I'm and explosive lifter I need to embrace that.

Thanks mate, I'm starting to get a bug for reps again now. Not for everything but press and deads. It's a way off yet but 90kg x 10 would be awesome.

Tuesday 5th September 2017

Super tired today and have "Kev legs" (guy at work who always has sore legs). Just couldn't get going, I decided I would do the minimum today and just be happy for having got up and gone out.


A1 SSB Squats (No hands)
50kg x 5 reps
50kg x 5 reps --Knee getting pissed off again, I'm going to ditch the SSB for now it seems to piss my knee off.

Glute Bridges
70kg x 10 reps
130kg x 10 reps

A2 Trap Bar Deadlift
85kg x 5 reps
135kg x 5 reps
175kg x 5 reps
215kg x 5 reps
245kg x 3 reps
275kg x 1 rep --I need to get my repping back, double figures with this would be good.

A3 Landmine Twists --Arms Extended
15kg x 10 reps
15kg x 10 reps
15kg x 10 reps
15kg x 10 reps
15kg x 10 reps

A4 KB Swings
--Forgot the 40, damn it.
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


All in all not bad but there are a lot of improvements to be made.

Double figures with that weight on trap bar would be nutty dude! Awesome session as always!

Wouldn't it just, reps are appealing to me at the moment. That could be a good thing, I'll come back to the heavy stuff once I'm done. The giant set format has me gassing and sweating like mad. The hunger after is incredible but despite eating like it's my job my weight has gone down. I'm now 15st 10lb, I think that's a touch over 100kg.

Wednesday 6th September 2017

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)
70kg x 5 reps (Each Side) --I decided to keep everything a strict as I could today and thus the reps had to drop a bit. Mixing it it up seems like a good idea. I think I'll do a strict week and a loose week. Strict will mean lighter and less reps. Loose can mean more reps or heavier.

A2 Bench Press
bar x 10 reps
70kg x 5 reps --I'd unracked without realising, tightness is certainly improving
90kg x 5 reps
110kg x 5 reps
125kg x 6 reps -- I think I had another 4 in the tank but I clipped the rack and lost my line and tightness. Bugger. Benching feels stronger of late however I've yet to see that in terms of numbers.

A3 Dragon Flag --progression
x 3 reps
x 3 reps --Fried, I can get about 670% of the range but man these are hard, cramped up like mad when I tried a third set.

A4 Horizontal Elbow Strikes --Semi Passive Stance
x 5 reps (Each Side) --This is really 5 sets of 1 in order to get better strikes
x 5 reps (Each Side)
x 5 reps (Each Side)
x 5 reps (Each Side)
x 5 reps (Each Side)

I'm not quite used to the back to school routine, need to allow for more time. I should leave the house about 15 minutes earlier to make sure. I didn't have time for the reverse band sets today. That's a shame as I think that's why my bench is feeling more stable recently.

solid work mate

Epic rows as ever you nutter..bench sounding solid too mate.

lol your almost rowing the weight im using with one hand you beast

Cheers mate. It's starting to come together now.