Unimpressive journey to mediocre.
Users viewing topic: & 1 Guest
123456789101819203637383940414243444546
mark_f113/10/17 @ 12:16
Pressing session.
Warm up /mobility work/ bands etc.
Standing push press with bar.
60kg 2x5
80kg 2x5
90kg 5x3
60kg 2x8 (strict)
Tricep floor press in Smith machine
69x8
79x8
89x8
99x8
109x8
119x5
89x8
89x8
Seated dumbell press
16x12
20x12
20x12
18x12
18x12
Tricep extension with straight bar 5x15 pyramid .
Dips
3sets to failure.
Wall walk ups
2x5
Stretch
Warm up /mobility work/ bands etc.
Standing push press with bar.
60kg 2x5
80kg 2x5
90kg 5x3
60kg 2x8 (strict)
Tricep floor press in Smith machine
69x8
79x8
89x8
99x8
109x8
119x5
89x8
89x8
Seated dumbell press
16x12
20x12
20x12
18x12
18x12
Tricep extension with straight bar 5x15 pyramid .
Dips
3sets to failure.
Wall walk ups
2x5
Stretch
mark_f117/10/17 @ 09:20
Deadlift/back session.
Warm up as normal
Deadlift from floor duel phase.
140kg 2x3
180kg 2x3
200kg 4x3
210kg x3 no pause
Pendly row fast explosive reps
120kg 8x5
Wide pull down
160lb x12
260lb 2x8
300lb x3
Low pulley rows narrow handle
140lb 6x10 all super strict
G.h.m 3x10
Stretch
Warm up as normal
Deadlift from floor duel phase.
140kg 2x3
180kg 2x3
200kg 4x3
210kg x3 no pause
Pendly row fast explosive reps
120kg 8x5
Wide pull down
160lb x12
260lb 2x8
300lb x3
Low pulley rows narrow handle
140lb 6x10 all super strict
G.h.m 3x10
Stretch
mark_f118/10/17 @ 22:36
Pressing session.
Warm up as normal.
Seated pin press in rack with bar pin height approximately eye height.
Empty bar 2x8 w/up
40kg 2x6
60kg 2x6
80kg 2x4
90kg 2.1.2.1.
50kg 2x8
Tricep floor press in Smith machine 69x8
79x8
89x8
99x8
109x8
119x5
109x8
89x8
Incline press with dumbells hands semi pronated.
26 6x10
Z-press with single dumbell
10kg 6x8
Warm up as normal.
Seated pin press in rack with bar pin height approximately eye height.
Empty bar 2x8 w/up
40kg 2x6
60kg 2x6
80kg 2x4
90kg 2.1.2.1.
50kg 2x8
Tricep floor press in Smith machine 69x8
79x8
89x8
99x8
109x8
119x5
109x8
89x8
Incline press with dumbells hands semi pronated.
26 6x10
Z-press with single dumbell
10kg 6x8
mark_f127/10/17 @ 22:27
Tuesday
Dead
180x 10,5,6 was meant to be 3x10 but needed longer recovery.
220x2
220x1
Bench
100 3x10
Low pulley row
Wide pull down
Stretch
Friday
Push press
100 2x2 felt like I had another rep in each time.
105 fail
101 3x2 pb. Finally got past the 100 barrier.
Strict
70 3x5
Seated shoulder press
22x10
24x10
26x10
dumbell snatch
40 x3each
45 x3each
50 x1 each
70 fail (no grip on handle and no chalk)
50 3 singles each hand
Close grip Inc press
40 3x15
Dips 3x10
Dead
180x 10,5,6 was meant to be 3x10 but needed longer recovery.
220x2
220x1
Bench
100 3x10
Low pulley row
Wide pull down
Stretch
Friday
Push press
100 2x2 felt like I had another rep in each time.
105 fail
101 3x2 pb. Finally got past the 100 barrier.
Strict
70 3x5
Seated shoulder press
22x10
24x10
26x10
dumbell snatch
40 x3each
45 x3each
50 x1 each
70 fail (no grip on handle and no chalk)
50 3 singles each hand
Close grip Inc press
40 3x15
Dips 3x10
mark_f131/10/17 @ 10:50
Sat
Viking Power And Strength Doncaster
Log clean and push press
45 2x8
55 2x5
65 2x5
85 1x3 easy
95 fail (back wasn't feeling good.
Clean
100x1
110x1
Bench
100 1x10
111 1x5 (slightly misloaded too silly plastic plates!)
122 2x5
130 1, then a double with a bro spot on the second rep.
100 2x10
Stone
90x1 to top platform took 15mins of looking at it to convince myself by back wouldn't snap on such a light stone :-(
Sun
Manimal Rotherham
Fingels finger
120x2 flips
Frame turn at 15m
100x30m
145x30m
185x30m
225x30m
305 fail (couldn't pick it up)
Conans
140x1rev
180x1rev
Yoke (wide and wobbly)
300kgx30m (too high so kept catching floor)
350kgx30m about 6 drops and took a long time but a distance pb even though it was a bad run.
Stones
90,105,120 - failed 140 as no tacky on, but 90 to top was better this week (platform is about 6'2 to first height)
Small amount of tacky on
Tried the 195, got it about 1"of the floor at best but was beyond me.
165 lapped, and should have loaded but let it slip during the load bit.
120x3 to 3rd platform
120x3 to 2nd platform (about chest height) was pretty easy.
Mon
Deadlift
100kgx10
140x5
straps on
180 8x2 (quickish should have done 170 instead)
Pendley Row
100kg 3x8 felt hard today
Wide grip pull down
160lb 3x10
Narrow row
100lb 3x12 all slow and controlled
G.H.R
bw 3x10
Pull up
bwx5
Monkey bar runs
2 runs.
Stretch
Viking Power And Strength Doncaster
Log clean and push press
45 2x8
55 2x5
65 2x5
85 1x3 easy
95 fail (back wasn't feeling good.
Clean
100x1
110x1
Bench
100 1x10
111 1x5 (slightly misloaded too silly plastic plates!)
122 2x5
130 1, then a double with a bro spot on the second rep.
100 2x10
Stone
90x1 to top platform took 15mins of looking at it to convince myself by back wouldn't snap on such a light stone :-(
Sun
Manimal Rotherham
Fingels finger
120x2 flips
Frame turn at 15m
100x30m
145x30m
185x30m
225x30m
305 fail (couldn't pick it up)
Conans
140x1rev
180x1rev
Yoke (wide and wobbly)
300kgx30m (too high so kept catching floor)
350kgx30m about 6 drops and took a long time but a distance pb even though it was a bad run.
Stones
90,105,120 - failed 140 as no tacky on, but 90 to top was better this week (platform is about 6'2 to first height)
Small amount of tacky on
Tried the 195, got it about 1"of the floor at best but was beyond me.
165 lapped, and should have loaded but let it slip during the load bit.
120x3 to 3rd platform
120x3 to 2nd platform (about chest height) was pretty easy.
Mon
Deadlift
100kgx10
140x5
straps on
180 8x2 (quickish should have done 170 instead)
Pendley Row
100kg 3x8 felt hard today
Wide grip pull down
160lb 3x10
Narrow row
100lb 3x12 all slow and controlled
G.H.R
bw 3x10
Pull up
bwx5
Monkey bar runs
2 runs.
Stretch
mark_f101/11/17 @ 21:41
Log c&p strict every rep
45kg 3x10
80 1,2,3,4,5,6
Bench
60x10
90x5
110 5x3
Inc dumbbell press
30 3x10
Stone
Few basics demos with 70 and 90
Leg raises
45kg 3x10
80 1,2,3,4,5,6
Bench
60x10
90x5
110 5x3
Inc dumbbell press
30 3x10
Stone
Few basics demos with 70 and 90
Leg raises
mark_f104/11/17 @ 15:57
Post Edited: 20.11.2017 @ 12:00 PM by mark_f1
Axle clean and press20kg 3x10 clean every rep
50kg 2x6 1 clean
60x5
70x3
80x3
80x5
90 2x3
Rack push press
80x5
90x3
90x5
100x1
100x2
Yoke
135 2x30m
Stone no tacky
130 to 54" middle (nipple height lol) 3 singles pb
120 to 60" 4th highest platform. Pb
110 to highest... fail
Monkey bars 20m
mark_f106/11/17 @ 21:21
Light Warm up
Deadlift
60x8
100x8
140x6
180x5
Figures 8s on
220 3x3 a bit of hitching but got it done.
140x8 with better form.
Barbell Row
100kg 4x6
Wide pronated pull down
210lbs 3x8
Wide cable w pull downs
120lb 3x8
Hammers curls
14kg 3x8-10 to the pump the 2 more lol
Shrugs
25kg plates 3x15
Deadlift
60x8
100x8
140x6
180x5
Figures 8s on
220 3x3 a bit of hitching but got it done.
140x8 with better form.
Barbell Row
100kg 4x6
Wide pronated pull down
210lbs 3x8
Wide cable w pull downs
120lb 3x8
Hammers curls
14kg 3x8-10 to the pump the 2 more lol
Shrugs
25kg plates 3x15
mark_f108/11/17 @ 22:44
Log clean and press every rep strict
60kgx5
82.5 x1,2,3,4,5,6 (pb)
Bench pin press from approx 2 inch
60kgx10
100kg 2x5
115 2,2,3 found this hard
100x5
Doh deadlift 200x1 just testing felt easy
Oh rack press
Barx10
40 2x10 push 1st set but back hurts
50 2x8
70 2,3,5
60kgx5
82.5 x1,2,3,4,5,6 (pb)
Bench pin press from approx 2 inch
60kgx10
100kg 2x5
115 2,2,3 found this hard
100x5
Doh deadlift 200x1 just testing felt easy
Oh rack press
Barx10
40 2x10 push 1st set but back hurts
50 2x8
70 2,3,5
mark_f114/11/17 @ 09:04
Deadlift (speed week)
60x8
100x5
140x3 easy
180 8x3 none were fast :-( I was lifting with other lads that were going heavier so didn't want to drop the weight.
225 fail grr
shrugs out of rack
140x5
180x5
180x6
wide grip pull downs
250lb 3x8
wide cable pull downs
10 plates each 3x10
hammer curls
14kg 3x10
pull ups
3x5
g.h.r
bw x 10
10kg x10
20kg x10
stretch
60x8
100x5
140x3 easy
180 8x3 none were fast :-( I was lifting with other lads that were going heavier so didn't want to drop the weight.
225 fail grr
shrugs out of rack
140x5
180x5
180x6
wide grip pull downs
250lb 3x8
wide cable pull downs
10 plates each 3x10
hammer curls
14kg 3x10
pull ups
3x5
g.h.r
bw x 10
10kg x10
20kg x10
stretch
mark_f115/11/17 @ 00:02
Warm up.
Press out of rack
Strict
35kgx15
45x10
Push Press
60x8
80x5
90x3
95x2 lost the line
95 4x3
60x10 felt so light.
Strict
60x8
Pin floor press
60x10
70x8
80x5
90x5
95 5,6,4
One arm one motion dumbbell ftoh
30 5 each arm
40 3 each arm
50 only managed one on left. Disappointed was getting it easy before.
Seated machine press
Dips
Standing single arm dumbbell press
Stretch
Press out of rack
Strict
35kgx15
45x10
Push Press
60x8
80x5
90x3
95x2 lost the line
95 4x3
60x10 felt so light.
Strict
60x8
Pin floor press
60x10
70x8
80x5
90x5
95 5,6,4
One arm one motion dumbbell ftoh
30 5 each arm
40 3 each arm
50 only managed one on left. Disappointed was getting it easy before.
Seated machine press
Dips
Standing single arm dumbbell press
Stretch
mark_f115/11/17 @ 22:43
Post Edited: 20.11.2017 @ 11:54 AM by mark_f1
Axle clean and press every rep82.5kg x1,2,3,3,3,2
Stone
130 to 54" 3rd platform
150 to 48" 4th
160 fail wimped out with arms stinging
150 to 54" 3rd platform a whisker away
mark_f120/11/17 @ 09:31
Viking press
Empty 2x15
Plus black band 2x10
Plus 40kg 3x5
Log 1 clean, strict
50 2x8
60 2x8
70 2x5
80 1x3, 1x5
90 1x1, 1x2 (push pressed)
100 1x1 (push pressed)
70 1x10
Bench log grip
60x5
70x10
80x10
90x8
100x5
110x4
Empty 2x15
Plus black band 2x10
Plus 40kg 3x5
Log 1 clean, strict
50 2x8
60 2x8
70 2x5
80 1x3, 1x5
90 1x1, 1x2 (push pressed)
100 1x1 (push pressed)
70 1x10
Bench log grip
60x5
70x10
80x10
90x8
100x5
110x4
mark_f120/11/17 @ 23:04
Deadlifts
60 3x10
100 2x8
140 2x5
180 1x3
200 2x3,1x4, 1x5
Pull downs
250lbs 3x8
Pull ups
3x5
W pulls 3x12
Curls
14 3x10
60 3x10
100 2x8
140 2x5
180 1x3
200 2x3,1x4, 1x5
Pull downs
250lbs 3x8
Pull ups
3x5
W pulls 3x12
Curls
14 3x10
mark_f123/11/17 @ 14:20
Yesterday
Log all ftoh strict as my back still not right from a month ago when I last squatted.
60x5
85 1x1
85 1x2
85 1x3
85 1x4
85 1x5 strict
85 1x3 was meant to be six but was gassed out.
100kg natural stone carry - 40m. easy
110 stone to 66" - failed a few attempts, back wasn't feeling good so stopped.
Log all ftoh strict as my back still not right from a month ago when I last squatted.
60x5
85 1x1
85 1x2
85 1x3
85 1x4
85 1x5 strict
85 1x3 was meant to be six but was gassed out.
100kg natural stone carry - 40m. easy
110 stone to 66" - failed a few attempts, back wasn't feeling good so stopped.
123456789101819203637383940414243444546