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nails | ... | 11-09-2018 @ 13:48 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:That's spot on mate,I'm always in awe of you work ethic,constant evolving bettering yourself for your sport,great stuff. Cheers mate, high praise indeed. I would like to be more consistent if I'm honest, had a few life hurdles recently but they will pass. I could also do with being a bit leaner for my next grading in March. Some nice reasonable goals. | ||
nails | ... | 11-09-2018 @ 13:55 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 11th September 2018 Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 Ring Push Ups x 10 reps x 10 reps x 10 reps --Damn these are hard. Abs have to brace very hard and they just want to wobble everywhere. A2 1xDB Rows 80kg x 5 reps (Each Side) 100kg x 1 reps (Each Side) --Ok this was abridge too far but 80 was good so I'll stick with that. 80kg x 5 reps (Each Side) --Need to go all out in the last set, today was too reserved. SSB Squat 60kg x 5 reps 90kg x 1 rep 100kg x 5 reps 100kg x 5 reps 100kg x 5 reps 100kg x 5 reps 100kg x 5 reps 100kg x 5 reps 100kg x 5 reps | ||
nails | ... | 13-09-2018 @ 14:56 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 12th September 2018 Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps EZ Curls bar x 10 reps 25kg x 5 reps 30kg x 5 reps 40kg x 3 reps 45kg x 3 reps 55kg x 1 rep 60kg x 1 rep A1 Bench Press 60kg x 5 reps 80kg x 5 reps 100kg x 5 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 2 reps A2 Boat Rope Chin Ups x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps --Grip destroyed | ||
stephen9069 | ... | 13-09-2018 @ 18:37 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | More cracking work mate I like the look of those ring push ups and have looked at buying a set myself. | ||
nails | ... | 14-09-2018 @ 09:32 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:More cracking work mate I like the look of those ring push ups and have looked at buying a set myself. Thanks mate. Rings are a relatively cheap bit of kit, I got mine for about £20 including the ratchet straps. i haven't make much use of them which is a mistake really as they are a very big bang for buck modality. The only drawn back is, it can be a ball ache changing the heights when you want to switch between exercises. That's the main reason I haven't used them much #Lazybas***d. | ||
nails | ... | 14-09-2018 @ 09:45 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 14th September 2018 Missed a session yesterday as I had to get up and go to work at 2am. Finally got back home by 6pm and at that point training didn't seem very appealing. Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps BB Curls bar x 10 reps 20kg x 10 reps 30kg x 10 reps 30kg x 10 reps 35kg x 10 reps Sledgehammer swings x 10 reps (Each Side) x 10 reps (Each Side) x 10 reps (Each Side) --Awesome cardio, heart and lungs screaming. BTH I need to get something like this in as part of my warm up every session. There's no excuse, I takes almost no time. A1 Squats 70kg x 5 reps 120kg x 5 reps 160kg x 3 reps 180kg x 1 rep A2 Ring Push Ups x 5 reps x 5 reps x 5 reps x 5 reps x 5 reps --Chucked these in for stability Reverse Band Squats 180kg x 10 reps --Put my grip out wider which felt a lot better. 180kg x 10 reps I realised I need some heavy spinal loading in order to maintain this ability. It felt good to put something reasonably heavy on my back again. I expect these to be hard but in fact they were on the easy side. Form feel much improved and my upper back is certainly stronger. While my quads have always been strong they feel also feel stronger. The SSB is a fantastic tool and even though I haven't used anywhere near the same weight as regular squats I feel I've made some good gains. | ||
nails | ... | 18-09-2018 @ 10:30 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 18th September 2018 Awesome KM session last night, the main focus was break falls and rolls. So so many rolls. Part of it involved doing 6 forward rolls over obstacles and then getting up and striking the pad at the end. Talk about dizzy my head was all over the place and finding a target was a challenge to say the least. A few rounds of that and I was ready to chunder. I carried on though, especially when I saw others quitting. I had to be the last man standing. I've been paying for that victory ever since though. I still feel sick today. Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 Dead Press bar x 10 reps 60kg x 5 reps 70kg x 3 reps 80kg x 1 rep A2 EZ Curls 20kg x 10 reps 30kg x 10 reps --Left forearm is getting cranky so I've decided to just hit a boat load of light reps. This is always good for my elbows so not problem. bar x 40 reps 10kg x 30 reps A3 1xDB Hammer Cheat Curl --Right only 35kg x 10 reps 35kg x 10 reps A4 Band Planks ~20 Seconds ~20 Seconds ~20 Seconds Dead Press 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps --Whoop, all done, I'll increment to 90kg next week but future increments will be smaller. Ah no time, therefore SSB squats needed to be done EMOM style SSB Squat 60kg x 5 reps 90kg x 5 reps 110kg x 4 reps 110kg x 4 reps 110kg x 4 reps 110kg x 4 reps 110kg x 4 reps 110kg x 4 reps 110kg x 4 reps 110kg x 4 reps | ||
nails | ... | 20-09-2018 @ 16:39 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 18th September 2018 Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 Ring Push Ups x 10 reps x 10 reps x 10 reps x 10 reps x 10 reps A2 BB Curls bar x 25 reps bar x 25 reps bar x 25 reps bar x 25 reps bar x 25 reps SSB Squat 60kg x 5 reps 90kg x 5 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps Thursday 19th September 2018 Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 Bench Press 60kg x 10 reps 80kg x 8 reps 100kg x 5 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps 120kg x 3 reps A2 Boat Rope Chin Ups x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps That's it for this cycle of bench, feel like it went well and has been productive. However next cycle I'm going to make a change. I'm going to go for reverse bands as this give me the overload in my triceps that I need. I will also force me to be more explosive. These are all positives. I think I'll start with 160kg as this will put the weight on my chest at ~100kg. Hmmm, maybe that is a bit on the light side, I'll experiment and find out. | ||
nails | ... | 24-09-2018 @ 13:32 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 24th September 2018 Forgot to add Fridays training, oh well. Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 Dead Press bar x 10 reps 60kg x 5 reps 70kg x 3 reps 80kg x 1 rep A2 BB Curls bar x 25 reps bar x 25 reps bar x 25 reps A3 1xDB Hammer Cheat Curl 35kg x 10 reps (Right) 35kg x 5 reps (Left) 35kg x 10 reps (Right) 35kg x 5 reps (Left) A4 Band Planks ~20 Seconds ~20 Seconds ~20 Seconds Dead Press 90kg x 3 reps 90kg x 2 reps 90kg x 2 reps 90kg x 2 reps 90kg x 2 reps 90kg x 2 reps 90kg x 2 reps 90kg x 2 reps SSB Squat 60kg x 5 reps 90kg x 5 reps 100kg x 6 reps 100kg x 6 reps 100kg x 6 reps 100kg x 6 reps 100kg x 6 reps 100kg x 6 reps Gripped a KB on it's side while resting between sets. Alternating between hands each rest period. Damn that was hard on the thumbs. www.instagram.com/p/BoGj5weD53t/ | ||
stephen9069 | ... | 24-09-2018 @ 21:27 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Some awesome work mate the 90kg flew up and those boat rope chin ups look absolutely brutal. | ||
nails | ... | 25-09-2018 @ 09:31 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Some awesome work mate the 90kg flew up and those boat rope chin ups look absolutely brutal. Cheers mate, not fast enough for my liking , compared to 85kg that is. Give it a few weeks and it will get better, there's 7 more weeks to get it right until the next increment. That boat rope is nasty for someone with soft office hands like me. But for someone with mans hands like you I should imagine it would be less taxing. It is a brutal variant though. | ||
nails | ... | 25-09-2018 @ 14:00 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 25th September 2018 Ouch my thumbs really hate me today. The KB holds yesterday have destroyed them. This is awesome though since increasing my thumb strength will help with grabs and control (for KM). Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 1x DB Row 80kg x 5 reps (Each Side) 80kg x 5 reps (Each Side) --Had to ditch these, thumb death causing big problems. This is the first time grip has been an issue for me. Feels weird. A2 Ring Push Ups x 10 reps x 10 reps x 10 reps + Pink Band. Holy chest pump Batman. Adding the band seemed to target the pecs more, no idea why but it did. I think elevating my feet will be a good idea, especailly if I get the same chest stimulation. SSB Squat 60kg x 5 reps 90kg x 5 reps 110kg x 5 reps 110kg x 5 reps 110kg x 5 reps 110kg x 5 reps 110kg x 5 reps 110kg x 5 reps 110kg x 5 reps www.instagram.com/p/BoJbKkujVYH/ | ||
nails | ... | 26-09-2018 @ 16:52 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 26th September 2018 Thumbs still buggered, such is life. Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps A1 Bench Press 60kg x 10 reps 80kgx 8 reps 100kg x 3 reps 120kg x 1 rep 140kg x 1 rep 150kg x 1 rep --Slowed down significantly but still smooth. I think I likely had somewhere between 155 and 160 in be today. --Reverse Bands on 160kg x 3 reps 160kg x 2 reps 160kg x 2 reps 160kg x 2 reps 160kg x 2 reps 160kg x 2 reps 160kg x 2 reps 160kg x 2 reps A2 Neutral Grip Chin Ups --Tried to use the boat rope first of all. I did a test rep but it wasn't happening. x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps www.instagram.com/p/BoLyQHojyaH/ | ||
nails | ... | 27-09-2018 @ 15:13 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 27th September 2018 Alarm didn't go off but I awoke half an hour after it was due to wake me. Therefore i had a lot less training time but damn I was going to squat. Band Rows -- X rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Overhead Extensions x 25 reps x 25 reps x 25 reps Squat 70kg x 3 reps 120kg x 3 reps 160kg x 3 reps 180kg x 1 rep 200kg x 1 rep --Nice and easy --Reverse bands on 200kg x 6 reps 200kg x 6 reps 200kg x 6 reps www.instagram.com/p/BoONISdj7BU/ | ||
stephen9069 | ... | 01-10-2018 @ 19:52 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Your consistency is excellent mate I don't think iv read anywhere in your journal were you have taken more than a week or two off and your strength shows it mate. | ||
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