Unimpressive journey to mediocre.
Users viewing topic: & 2 Guests
12345678910 ... ... 3637383940414243444546
| mark_f1 |  | ... | 31-12-2019 @ 12:42 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up (took about 40mins) Axle clean (every rep) and push press 20 3x5 60 3x1 really wasn't feeling it 70 1x5 80 1x3 90 3x5 each set took about 1.05mins so need to work on it. Absolutely ruined me Strict press out of rack 60 x5 70 x3 80 x3,3,1 left side of my body didnt feel like it was firing. Wide Behind the neck press 20kg 3x10 just light Close grip bench slow eccentrics 20 x15 30 2x15 | ||
| mark_f1 | | ... | 01-01-2020 @ 11:45 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Front squats Bar 2x10 60 2x5 80 x5 100 x5 Belt and sleeves on 120 8x5 (never done that many sets of 5 so technically a p.b of some sort lol) Narrow stance leg press (6s eccentric) 80 2x15 Leg extension pyramid 10 reps to 65 and back to 5. | ||
| mark_f1 |  | ... | 04-01-2020 @ 19:29 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Axle ftoh every rep, no split jerk 20 2x5 60 x5 80 x5 90 x3 100 5x3 (triples) Yoke 200 x10 240 x10 340 x10,10 Farmers hold 120 x 45s 120 x 66s quite happy as jumped in with some lads going for the northern qualifier and they didn't get near either time. Narrow bench 60 x10 90 x5 100 x5 105 x3 110 x1 | ||
| KevC86 | | ... | 05-01-2020 @ 07:33 |
 Member 5141, 4208 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | mark_f1 said:Warm up Farmers hold 120 x 45s 120 x 66s quite happy as jumped in with some lads going for the northern qualifier and they didn't get near either time. A team player would tell big kev how long the fatties got! | ||
| mark_f1 | | ... | 08-01-2020 @ 04:23 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | KevC86 said: A team player would tell big kev how long the fatties got! Ha ha! They really need to work on it that's all I'm saying. I dont know why they were doing it as I dont believe there is a hold again in the qualifier this year. Deadlifts 220 3x6 ditched straps on last set as the 2nd set felt shocking with them on. Snatch grip with 4 second eccentrics. 100 4x6 Good mornings 20 x10 60 x5 Supported dumbell rows 25 x 30,20,10 Walking leg raises with 20kg plate overhead. 2x40m Broad jumps (no arm swing) 30 Step ups with knee raise 2 minutes Side steps 3 x40m | ||
| mark_f1 | | ... | 08-01-2020 @ 23:46 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Squats - Was dreading this session all day.. Turned up late due to work so no proper warm up. Squat (low bar) 20kg x10 60 x5 felt great like I've remembered how to squat again 100 x5 140 x5 belt and sbd knee sleeves on 67.5kg 3x8 Felt way better than my previous back squat session, although I was suffering with back pump, probably due to the deadlifts the day before. Frame (no belt in lifters due to laziness) 110 2x40m 150 2x40m 200 2x40m - might have to invest in some new moving shoes as I quite liked the firm sole opposed to my spongey trainers). Lunges 3x 30m Wide pull downs - 3 sets light slow tempo 10 min incline moderate walk. Bodyweight sitting at 115kg which is slightly annoying as I had got down to 112kg. I plan on trying to sit at 108 this year as I don't want the stress of big weight cuts. | ||
| mark_f1 | | ... | 10-01-2020 @ 23:31 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Thursday Warm up (good 20-30mins) Axle ftoh every reo 60 x5 70 x5 80 x3 90 x3 100 x1 105 5 singles (there was a couple of fails too. felt way harder than the 100). Bike 10 mins | ||
| mark_f1 | | ... | 11-01-2020 @ 22:27 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Missed most of todays session because my car wouldn't start. Axle press, bar dead, axle press, axle dead medley 50,100,70,120 - 3 rounds 60,120,80,130 - 5 rounds That's it. Gutted but on the plus side, had a bit of fun | ||
| mark_f1 | | ... | 13-01-2020 @ 21:37 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Late vecause of trafficDeadlifts 160x3 180x3 Mixed grip 200x3 Soft belt on 220x3 Belt on 230x5 Fig 8s 230x5 230x fail hate straps just felt rubish Straps off 230 x1 nice and easy. Sldl with slow eccentric 140 3x8 60mm axle doh hold didnt time it but wasnt pleasant Chest supported dumbell rows 25kg 5x10 Shrugs 25kg 3x15 Curls 10kg 3x20 each arm 10 min football warm up drills. 10mins light excercise bike Down to 113.4 so diet and bit of cardio is starting to work. | ||
| mark_f1 | | ... | 14-01-2020 @ 22:13 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Strict press out the rack 20 2x20 30 2x10 40 2x10 50 5x6 left shoulder and both elbows weren't feeling great so decided to stay light. Narrow grip bench 60 5x5 slow eccentric and paused Seated incline press Seated bench press Flys 1 handed Dumbell snatches 30 x5 each hand 36 x5 each hand 44 x3 each hand 50 x1 each hand 15min bike ride. | ||
| mark_f1 | | ... | 16-01-2020 @ 01:30 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Front squats (crossed arm because no mobility) 20 3x5 60 2x5 80 x5 100 x5 130 8x5 Frame carry 30 2x40m 110 2x40m 170 2x40m 210 2x40m | ||
| Wayne_Cowdrey | | ... | 16-01-2020 @ 21:01 |
 Still got a little bit of strength Member 400, 22057 posts | Nice work on the fronties. 8x5 is a lot of work! | ||
| mark_f1 | | ... | 16-01-2020 @ 23:37 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Wayne_Cowdrey said:Nice work on the fronties. 8x5 is a lot of work! Thanks Wayne, Just trying to get some volume in as its still a while till qualifier. Axle ftoh every rep 30 x5 40 x5 50 x5 60 x5 70 x5 80 x3 90x1 105 5x2 wanted triples but legs went to jelly. Some sets split jerk, others power jerk. Felt good still bits to improve. 80 x5 Yoke not enjoyed this for months, been avoiding it in all honesty. But felt great tonight. 200 2x20 270 x20 310 2x20 beltless felt decent. Belt and sbd knee sleeves on 400 x20 26s, think its potentially a p.b as not sure if ive done 20m before. (Gone further with 380 a few times). 10 mins on bike. Weight still around 114, been on sub 2000kcals all week so pretty happy with tonight. | ||
| mark_f1 | | ... | 18-01-2020 @ 15:11 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Strict log 45 2x10 55 x10 65 x6 75 x5 85 x5 95 3x3 Push log 105 x1 120 x1 (thought it was 115 went up nice) equal pb. 125 fail, messed the clean up big time. Stone carry 100kg x20m, 40m, 40m, 20m Tyre flip 230 5x5 Push pull medley, light, 3 runs Monster dumbell 48 x20 with 10s rest each rep. Just doing for fun | ||
| mark_f1 | | ... | 20-01-2020 @ 23:14 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deads 60 2x5 100 2x5 140 x3 180 x3 210 x3 Belt on 245 3x3 had to use straps last set, as my grip in my right hand was letting go. Dissapointed about the grip, but positive that I managed to use my straps and kept braced. SLDL 140 3x10 chest supported dumbbell rows 15 x10 50 3x5 no great form admittedly Pull ups followed by hanging knee raises 4x5 Shrugs 30 3x10 Curls 15 4x10 Exercise bike 15mins steady cardio. | ||
12345678910 ... ... 3637383940414243444546