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KevC86 | ... | 25-09-2018 @ 20:58 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 25/9 Shoulder dislocations/chins - 2 supersets. TRX rows/trap 3 raises - 2 sets. Beltless cambered bar strict press 65, 85, 90 x 1 emom x 25, Wraps, 90 x 3 eomom x 8, 90 x 1. BW hangs, 30s, 30s, 30s. Klokov press - 3 sets. Cambered bar still sucks, but hopefully it will help me work on keeping tight through the movement. | ||
KevC86 | ... | 27-09-2018 @ 17:36 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 27/9 Unilateral isometric leg press/hip thurusts - 2 supersets. Adductor flexion/hanging knee raises - 2 supersets. Lunges/calf stretch - 2 supersets. Yoke grip, cambered bar squats 105, 145, 185, Belt, 205 x 1 eomom x 20, 225 x 1, 1, 1. Calf raises/cambered bar lunges - 2 supersets. Felt so much more solid in the hole tonight. Not sure if it was down to the bar, the return of leg raises to my squat warm up, or something else entirely. Either way i liked it. Got pulled forward on the 1st single with 225, just barely avoided an accident. Made me nervous enough to put the safety bars in before i went again. I dont like using them with the cambered bar as it bottoms out just above parallel so im forced to pull the depth, but it seemed preferable to being folded in half and pinned. Overall really pleased with this, by far the best squat session since May. | ||
KevC86 | ... | 28-09-2018 @ 19:38 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 28/9 Shoulder dislocations/rotator cuff exercises - 2 supersets. Seated press 60 x 2 emom x 40, Wraps, 80 x 2 emom x 10. Plate pinch 10 + 5 - 20s, 20s, 30s. Shoulders felt really tight here, not too sure why, maybe just from squatting last night. Another session im happy with. Bringing my overhead up is by far the most important of my offseason goals. On 2 occassions this year missing a 160 log has cost me a lot. By next season i plan to make sure i can hit that weight week in and week out. Ditched the back rest on the bench after 17 doubles. | ||
KevC86 | ... | 30-09-2018 @ 11:59 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 30/9 Deadlifts 100, 180, 220, 260, Belt, 280 x 1 eomom x 5. Sumo deadlifts 140 x 10, 10, 10. RDL 140 x 6, 6, 6. Absolutely ruined today after yesterdays physio session. A few normal pulls to warm up then just hit the accessories to get the lungs working. | ||
KevC86 | ... | 02-10-2018 @ 20:02 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 2/10 Shoulder dislocations/chins - 2 supersets. TRX rows/trap 3 raises - 2 sets. Cambered bar strict press 65, 85, Wraps, 105 x 1 eomom x 22, Belt + sleeves, 105 x 3. BW hangs, 35s, 35s, 35s. Klokov press - 3 sets. Happy with todays session. Starting to get to grips with the new shift pattern so going to start and give thought to moving to a 5 day split. | ||
KevC86 | ... | 04-10-2018 @ 21:21 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 4/10 Adductor flexion/hanging knee raises - 3 supersets. Lunges/calf stretch - 2 supersets. Yoke grip, cambered bar squats 105, 145, 185, Belt, 225 x 1, 1, 1, 245 x 1, Belt off, 185 x 3, 3, 3, 3, 3. Calf raises/cambered bar lunges - 2 supersets. Happy with this. Heaviest squat since the tear and actually an equal PB on this bar. 2 or 3 more weeks of volume and I'll push past the 250 mark. | ||
KevC86 | ... | 05-10-2018 @ 20:05 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 5/10 Dumbell shoulder rotations - 2 sets. Close grip bench press, 60, 100, 140 x 1/100 x 5 - 2 dropsets, Wraps, 140 x 2/100 x 5/3/2. Plate pinch 10 + 5 - 20s, 20s. DOH axle holds 105 x 20s, 20s. Seated unilateral DB press 25 x 5, 5, 5. | ||
KevC86 | ... | 07-10-2018 @ 15:44 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 7/10 - Break the bar Strict log press/monster DB 56/25, 96/50, Belt + wraps, 106/60 x 2/2 - 2 sets. 1 clean strict log 116 x 1, 116/106/96 x 2/2/2. Sandbag carry 130 x 10m, 20m, 20m, 30m (2 pick ups), 10m. Alternate DB curls 25 x 12, 12. DB hammer curls 25 x 16, 16. Fun little session today. Log was tricky due to some tired tris after fridays session. | ||
KevC86 | ... | 09-10-2018 @ 19:24 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 9/10 Dumbell shoulder rotations/inverted kettlebell press - 2 supersets. TRX rows/chins - 2 supersets. Cambered bar strict press 55, 75 x 2 emom x 49, 75 x 9. Over 8000kg total volume overhead. Mid back was pumped during this one. Grip stuff ditched due to sore arms following events, I'll add it to my other pressing session on friday. | ||
KevC86 | ... | 11-10-2018 @ 20:11 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 11/10 Adductor flexion/hanging knee raises - 2 supersets. Wide stance TRX squats/calf stretch - 2 supersets. Yoke grip, cambered bar squats 105, 145, 185, Belt, 225 x 2 e3m x 5. Calf raises Bw x 10, 10, 100 x 25. Front squats 100, 140, 180 x 2, 2, Belt, 220 x 1. Really couldn't be arsed tonight so swapped things around a bit to have a fun session rather than the volume fest i had planned. First time hitting multiple doubles at 5 plates in a long while. Front squats felt good as well. Go team! | ||
KevC86 | ... | 12-10-2018 @ 19:41 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 12/10 Dumbell shoulder rotations - 2 sets. Seated press, no back rest 60, 80, Wraps, 100 x 1 eomom x 25. Plate pinch 10 + 10 - 10s, 10s. DB hammer curls 25 x 5, 5. DB wrist curls 25 x 8, 8. Really hard work getting through this one, but pretty pleased to have managed it. | ||
KevC86 | ... | 14-10-2018 @ 20:03 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 14/10 Sumo deadlifts 100, 140, 180 x 2, 2, 220 x 1, 260 x 1, Belt, 300 x 1 - PB. Deadlifts 180, 220, Belt, 260 x 1, 1, 1, 1, 1, 260 x 1 eomom x 15, 300 x 1, 1, 1. A little sore from physio yesterday, but otherwise everything feeling pretty good. 25 reps at 260+, a long way from PB territory, but a fairly solid session none the less. | ||
KevC86 | ... | 16-10-2018 @ 18:10 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 16/10 Dumbell shoulder rotations/inverted kettlebell press - 2 supersets. TRX rows/chins - 2 supersets. 1 power clean + strict log 85 x 2 emom x 10, 90 x 2 emom x 30, 95 x 2 emom x 9, 95 x 5. A little over 9000kgs and a volume PB to boot. | ||
KevC86 | ... | 18-10-2018 @ 18:18 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 18/10 Adductor flexion/hanging knee raises - 2 supersets. Wide stance TRX squats/calf stretch - 2 supersets. Calf raises 100, 140. Front squats 100, 140, 180 x 1 eomom x 5, 180 x 2 eomom x 10. Really worn down today after 2 very intense training days at work so dialled back a fair bit on the volume. Tomorrow looks like being another rough one, but then ive a week off for my sons birthday so thats a plus. | ||
KevC86 | ... | 19-10-2018 @ 19:31 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 19.10.2018 @ 19:31 PM by KevC86 19/10Dumbell shoulder rotations - 2 sets. Seated press, no back rest 40, 60 x 2 emom x 10, 60 x 3 emom x 30, 60 x 4 emom x 5, 60 x 14/2/4. TRX triceps extensions/TRX curls - 2 supersets. | ||
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