Unimpressive journey to mediocre.
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| mark_f1 |  | ... | 11-01-2019 @ 18:17 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Some back accessories (was going to do legs too but slightly twisted my knee getting dressed and its hurt all day). Struggled with this session, felt tired, and lost in the gym, it was busy too so struggled to get on what i wanted. So kept it light and simple Cable row 200 3x10 Pull downs 120 3x10 Bicep hammer curls 16kg 3x10 Rear delt machine 3x10 Dips 7 Side raises 7.5kg 3x10 Dead hangs 3x30s Lots of stretching, knee started top feel a bit better. | ||
| mark_f1 | | ... | 12-01-2019 @ 14:26 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Good warm up Log strict 60kg 5 singles, then a set of 3 80 5x5 60 2x10 Btn press 20 2x12 40 2x10 50 2x6 40 x5 Bench narrow grip with pauses 60 3x10 Frame working on speed 45kg 2x40m 100 x40m 140 x40m 200 x40 240 x40 270 x20 pick up wasnt great so didnt risk the return. | ||
| mark_f1 | | ... | 12-01-2019 @ 14:26 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Good warm up Log strict 60kg 5 singles, then a set of 3 80 5x5 60 2x10 Btn press 20 2x12 40 2x10 50 2x6 40 x5 Bench narrow grip with pauses 60 3x10 Frame working on speed 45kg 2x40m 100 x40m 140 x40m 200 x40 240 x40 270 x20 pick up wasnt great so didnt risk the return. | ||
| mark_f1 | | ... | 14-01-2019 @ 22:00 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Post Edited: 14.01.2019 @ 23:29 PM by mark_f1 Axle clean and jerk60kg 5x1 80 2x1 90 x1 95 3x5 and 1x3 lost my glasses half way grr. 1st set push press, rest split jerk. 60kg x10 strict Yoke press 55 x5 65 x5 75 x5 85 x3 95 x1 90 3x3 Viking press strict 40kg 2x12 Yoke carry all 15m 135 175 255 375 approx. 17m just over 13secs. felt ok, not fast, and wasnt planned got bullyed into it. | ||
| mark_f1 | | ... | 15-01-2019 @ 22:05 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Squats 4x7 110kg Pause Squats 3x2 115kg Leg Extensions 3x9-11 Leg Press 3x15 | ||
| mark_f1 | | ... | 16-01-2019 @ 21:56 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deads 100 3x5 140 2x3 180x1 190 x 10,10,7 Row 100 3x5 110 x5 Narrow pull down 140 2x12 160 2x10 180 2x6 200 1x5 Cable row 200 3x10 W pull downs 21.5 3x12 Rear fly 70 3x8 Dumbells 8kg 3x15 Ghr 3x10 Hanging knee raises 3x10 | ||
| mark_f1 | | ... | 19-01-2019 @ 15:50 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Log strict 60 6x3 70 1x10 80 3x7 Frame 155 x40m 195 x40m 235 x40m 19s not very fat 200 x20m Stones damp 70 90 90 110 x2 had to put tacky on 70 90 90 110 120 x2 | ||
| mark_f1 | | ... | 21-01-2019 @ 21:30 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Post Edited: 22.01.2019 @ 02:44 AM by mark_f1 Axle 1 clean push press40 3x5 60 2x3 70 2x3 80 2x3 90 x3 Split jerk 100 4x3 112.5 2x1, 1x2 Yoke press 65 2x5 75 x5 85 5,4,4,5 was meant to be 3x5 but kept f**king up. 5kg side, front rear 3x10 Hanging knee raises 3x10 | ||
| mark_f1 | | ... | 22-01-2019 @ 18:58 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlifts doh no locking thumbs 110 2x5 140 2x3 160 8x2 Row 60 2x10 80 3x10 Narrow Cable row 160 3x100 Wide fat bar pull down 27.5 3x10 Ghr 3x10 10mins on bike | ||
| mark_f1 |  | ... | 24-01-2019 @ 01:38 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | warm up Yoke no supports and pick up lower than i'd normally like...because of midgets and me being lazy. 135 2x40m 175 2x40m 215 x40m 255 x40m lower legs were hurting so stopped there. 18" farmers pick up and hold. 50kg 90kg 130kg 170kg fell out my hand on the pick up twice as I hadn't chalked up. 170 x21 secs 170 x22 secs (think its a cheap pb) was aiming to hit 20s on each of these so happy I wasn't counting too fast in my head lol. Stones to indoor platform can't remember height no tacky 70,90,110,120,70,90,110,120 - 1 minute, took too long as I kept rushing the 110 and 120 pick up, then dropping it. 70,90,110 one motion - 110 was hard and not explosive like it should have been, | ||
| mark_f1 | | ... | 26-01-2019 @ 14:06 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Axle bar yoke 60 70 55 3x1 70 80 70 2x1 80 90 80 2x1 90 100 90 100 110 100f 110axle 2x1 Frame 235 x40m 275 x20m 12.9s pick up was very slow. Atlas stones 110 x1,3,1 | ||
| mark_f1 | | ... | 29-01-2019 @ 00:26 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Went Amsterdam over the weekend so was feeling pretty rough. Warm up. Axle 1 clean and jerk 40 3x5 60 2x5 80 1x3 90 1x2 92.5 1x6 (was going to do sets of 8, didnt feel heavy, but wanted to be sick on the reps.. soo went heavier for fewer reps instead) 100 x5 105 x3 110 x2, messed up the 3rd rep. Yoke press 55 2x5 65 1x5 85 1x3 100 x2 (pb and managed to double it) Rebel Strength one hand pick up Manged to build up to a 83kg pick to fully stood up... but couldn't stop the heavier weight rolling out. 21" farmers pick ups (went higher as i don't want to ruin my back for the deadlifts later in the week) 170kg each hand just under 30 seconds PB, stomach isn't fully settled after the weekend so felt try for the minute today would have took to much out of me. 200kg pick up, had it for 2 seconds at the top, but it was just swinging about. Whilst the holds arent very functional to getting stronger, it's something I've been enjoying so going to continue doing them for a few weeks. | ||
| mark_f1 | | ... | 30-01-2019 @ 20:45 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | 18" deads 20 2x10 70 2x8 120 2x6 160 x5 200 x3 Belt and straps on 230 x1 250 3x4 Deadlifts 210 3x6 Row 60 2x10 90 x6 100 x5 110 x5 Wide pull ups 1x5 bicep still hurting so stopped. Banded work for minor back muscles. | ||
| mark_f1 | | ... | 02-02-2019 @ 17:05 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Log clean and push press 60 1, 3,5 70 2x5 80 2x3 90 2x3 100 2x1 110 x1 90 x3 was meant to be more but my shoulders started hurting, something wasnt right. Yoke 215 x20m 255x20m 340 x20 approx 15secs happy as my shins have been hurting so stayed off it last few weeks. Stones 90,110,120 Add tacky as bigger stones were a bit damp. 90,110, 120, 135, 150 x2 fastest being 39s... needs to be quicker | ||
| mark_f1 | | ... | 04-02-2019 @ 22:03 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Axle 1 clean and jerk 60x5 80x5 90x2 100 5x5 Yoke press 85 3x5 Yoke 14m inc turn working on trying to be fast out the blocks 145 195 245 295 15m straight run. 265 15m straight up Shoulder accesories with 5kg 130 stone no tacky Hanging knee raises... Hurt my back on second set, wasnt swinging them or owt, right annoyed as it was a good session. Stretch | ||
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