Nails Log
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| nails |  | ... | 07-09-2017 @ 12:54 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Epic rows as ever you nutter..bench sounding solid too mate. Ha I do love a good DB row. I was a bit narked with bench tbh, I could have got more reps and would have done if I hadn't hit the rack. The real problem however is time, not adjusted to my new schedule yet so i rushed and ultimately that's what cost me the reps. | ||
| nails | | ... | 07-09-2017 @ 12:58 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:lol your almost rowing the weight im using with one hand you beast lol well they're about to get funky as I mix it up a bit. I may even (dare I say it) use straps  . I find it important to get the strict reps in but at the same time I thing rows should be viewed as a power movement and so should be trained heavy and treated as a whole body movement. | ||
| nails | | ... | 07-09-2017 @ 13:11 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 7th September 2017 A1 Hip Thrusts 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 --Belt on 160kg x 10 reps --Hit the rack (AGAIN!) on the last rep, almost lost it but managed to finish the rep. --Reverse Bands on 235kg x 3 reps --Moved well but the walk out is a problem. The squat itself was easy enough. 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) --Each and every rep swung with a passion and a fury, each strike delivered with venom. It was fun A4 Barbell Curls 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps 40kg x 5 reps --Lol | ||
| Oxman | | ... | 07-09-2017 @ 13:21 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Damn mate squats are looking strong AF!! Quality work of late mate. | ||
| nails | | ... | 07-09-2017 @ 14:19 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Damn mate squats are looking strong AF!! Quality work of late mate. Slowly coming back, I think I've got 220 whenever I want it. Once again there some rep goals formulating in my head. I think I need to put them in a spreadsheet and hit them in a progressive manner. Actually I'll go do that now. great idea, thanks Dave  | ||
| stephen9069 | | ... | 07-09-2017 @ 19:50 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Very strong squatting mate | ||
| nails |  | ... | 07-09-2017 @ 21:43 |
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 mate Cheers mate, legs are certainly feeling it now, especially hams. | ||
| taz | | ... | 08-09-2017 @ 07:13 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Bloody awesome squatting mate and benching. I like your goodself, enjoys some good rowing and that sir is some mighty fine rowing | ||
| nails | | ... | 08-09-2017 @ 09:12 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 08.09.2017 @ 09:17 AM by nails taz said:Bloody awesome squatting mate and benching. I like your goodself, enjoys some good rowing and that sir is some mighty fine rowing Cheers mate, as ever I want to get my squat numbers up. My rep goals will be (sorry for the s**t format, wee need tables in this forum): Weight____Reps____Predicted Max 200_______4_______227 170_______10______227 195_______5_______227 175_______9_______227 190_______6_______228 180_______8_______228 185_______7_______228 210_______3_______231 220_______2_______235 235_______1_______235 That Should keep me busy for a bit, I've hit a few already but I want all of them. I'm still hunting for 100x10 for 1xDB rows. It's a long term goal but will go in the end. I'm going to add straps next time and see if it makes any difference. I don't think grip is my limiting factor, it probably should be though. | ||
| nails | | ... | 08-09-2017 @ 13:27 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 8th September 2017 Landmine Lateral Raises 3.75kg x 5 reps (Each Side) 3.75kg x 5 reps (Each Side) 3.75kg x 5 reps (Each Side) 3.75kg x 5 reps (Each Side) 3.75kg x 5 reps (Each Side) A1 Landmine Press 15kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 45kg x 5 reps (Each Side) 60kg x 5 reps (Each Side) --This is the heaviest single arm strict press I've ever done. Maybe 60kg is doable on my right on a good day, maybe. This is an amazing lift and I can see it doing good things for me. I guess it's like a poor cousin to a Viking press. A2 Meadows Rows 15kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 45kg x 5 reps (Each Side) 60kg x 5 reps (Each Side) --Massive grip challenge, no only is this a thick grip row but it rotates as well. B1 Boat Rope Chin Ups x 5 reps x 5 reps x 5 reps x 5 reps --Hands getting used to the tension, grip improving. B2 Dips x 12 reps x 12 reps x 12 reps x 12 reps --Adding more and more reps every week, much easier than expected. | ||
| nails | | ... | 11-09-2017 @ 09:08 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 11th September 2017 Recently I've been doing a bit of flitting around. One week it will be heavier, then next aiming for reps and basically lacking consistency. This has to stop. I think I was on to something a month or 2 back when I started adding in extra top sets in order to increase volume. I think I just didn't go far enough. therefore the aim will be to complete 3-5 tops sets depending on the lift. I also need to make sure I'm working at or above 70% of max for the main lifts. The specifics may changes but more reps at above 70% needs to be core. A1 Trap Bar Rows bar x 10 reps 65kg x 10 reps 95kg x 10 reps 125kg x 5 reps 105kg x 5 reps A2 Press bar x 10 reps 60kg x 5 reps 70kg x 5 reps 80kg x 5 reps (69%, oh so close) --Belt on, wrist wraps on 87.5kg x 5 reps 87.5kg x 5 reps 87.5kg x 5 reps 87.5kg x 5 reps 87.5kg x 5 reps --Video. Very nearly died here, the last rep was like moving through syrup. 25 reps @ 76%, that's what I'm talking about A3 Kneeling Rollouts x 12 reps x 12 reps x 12 reps x 12 reps x 12 reps A4 Trap bar Farmers Walk bar x 5m + 5m 65kg x 5m + 5m 95kg x 5m + 5m 125kg x 5m + 5m 105kg x 5m + 5m Ran out of time for anything extra and tbh I wouldn't have been able to get anything meaningful, shoulders had died. | ||
| yiannis | | ... | 11-09-2017 @ 09:16 |
'Laurel' Member 4532, 484 posts SQ 260, BP 175, DL 270705.0 kgs @ 105kgs UnEq | good work once again mate | ||
| nails | | ... | 11-09-2017 @ 10:00 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | yiannis said:good work once again mate Cheer mate. I've been a bit lost at sea recently but I've found my way again now. | ||
| stephen9069 | | ... | 11-09-2017 @ 19:33 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Beast mate you made that pressing look easy | ||
| nails | | ... | 11-09-2017 @ 21:24 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Beast mate you made that pressing look easy It didn't feel easy though mate. The volume really caught up with me on the last 2 sets. Feels like it will be productive though. | ||
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