ASC Performance
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| Sawyers |  | ... | 13-03-2018 @ 16:46 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Bench 80kg x 8, 8, 8 | ||
| Sawyers | | ... | 14-03-2018 @ 18:20 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Run: 90 seconds Bike: 90 seconds Run: 3 mins Bike: 3 mins 2 rounds. | ||
| Sawyers | | 16th | 16-03-2018 @ 18:11 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 16.03.2018 @ 18:21 PM by Sawyers Not had the best week training wise, just too busy to get much done.Today Run: 90 seconds Bike: 90 seconds Run: 3 mins Bike: 3 mins 2 rounds. Followed by... Front squat 180kg x 1 - PB. Been after that for a long time so nice to tick it off my list. | ||
| Sawyers |  | ... | 17-03-2018 @ 12:03 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Looks like there are 2 comps that I’ll be doing this year. 4th August - Gym comp at Eggborough, still IPF rules. 18th November - YNEPF Winter Open at Eggborough too. New block begins on Monday, 20 weeks to the first comp, 10 weeks of hypertrophy/accumulation work and then a 10 week comp buildup is in order. Got the business calender organised much better so should have more time dedicated to train now. Also have a 5K run 28th April so will keep doing these short running sessions 3x/week. | ||
| Sawyers | | 19/3/18 | 19-03-2018 @ 11:38 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | AM: Assault bike 5km Pullup BW x 2,2,2,2,2 Run 3mins Walk 90 sec Run 5mins Walk 2.30mins Run 5mins Stretch. | ||
| Sawyers | | 19/3/18 | 19-03-2018 @ 16:20 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | PM: Squat 162.5kg x 8,8,8 Deadlift (Conventional, with 5ct hold) 180kg x 1 Deadlift (Conventional, with 3 second eccentric) 125kg x 8 Safety bar Chinese squats 87kg x 12 Plank 20kg x 60seconds DOH DL / Hammer curls 100kg x 5,5,5,5 / 12.5kg x 8,8,8,8 Stretch. | ||
| Sawyers | | 20/03/18 | 20-03-2018 @ 16:32 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Bench 70kg x 12,12,15 Incline Bench 50kg x 10,10 DB Row 25kg x 12,12 CGBP - feet up 50kg x 15,15,15 DB fly 3kg x 12,12,12 Face pull Purple band x 15,15,15 | ||
| Sawyers | | 21/3/18 - AM | 21-03-2018 @ 10:49 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Pullup BW x 3,2,2,2,2 Row 150m Double unders 20 Ski 150m Double unders 20 x5 rounds Run 3min Walk 1.30min Run 5min Walk 2.30min Run 5min Fun. | ||
| Sawyers | | 21/3/18 - PM part 1 | 21-03-2018 @ 15:12 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Strict OHP 40kg x 8,8,8 | ||
| Sawyers | | ... | 22-03-2018 @ 13:39 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Got kidney stones.. Training is off until theyve passed. | ||
| Sawyers | | ... | 07-04-2018 @ 19:50 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Did a few bits and pieces when they passed. Then did some singles the last few days. Thursday - Conventional Deadlift to 220kg x 1 Friday - Squat to 220kg x 1 Not bad. Business is going very well. Lifestyle is fantastic at the moment too. Shame about the kidney stones but not the end of the world, just a small setback. I shall start a fresh on Monday.  | ||
| Sawyers | | ... | 09-04-2018 @ 12:38 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 9/4/18 AM 5k Row: 23.23, 2.20 ish average split. Comfortable. | ||
| Sawyers | | ... | 09-04-2018 @ 16:10 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 9/4/18 - Pm Squat 20 60 100 140 180 205 175 x 5,5,5 Bench super set Pullup 20 / BW 40 / Empty belt (~8kg) 60 / +5kg (~13kg) 80 / +10kg (~18kg) 105 / +15kg (~23kg) - This rep was still over the bar, but wasn't perfect. 85 x 5,5,5,5 / Bw x 5,5,5,5 Sumo super set Face pulls 60 100 130 x 3,3,3,3,3,3 / Orange x 20,20,20,20,20,20 All fine. | ||
| Sawyers | | ... | 10-04-2018 @ 11:57 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 10/4/18 - am. Ski erg 6 x 500m, 2min rest. Average time 2.04.6, comfortable. Giant set through: OHP - 30kg x 10,10,10 Chin up - Bw x 3,3,3 Chinese row - 20kg x 8,8,8 BB curl - 30kg x 6,6,6 S/B/D this afternoon. | ||
| Sawyers | | ... | 10-04-2018 @ 15:51 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 10/4/18 - Pm Squat - superset face pulls - OME2M 8 107.5kg x 3 + 10 facepulls Bench - OMEM 8 60kg x 3 Deadlift (conventional) 195 x 1 175 x 5 - Straps | ||