TRAINIG LOG
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| jones105 |  | Front squat | 17-12-2023 @ 01:37 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squat +32kg chains 100 x3 125 x2 135 x1 135 x1 135 x1 145 x1 145 x1 Wrist roller 2.5 x3 5 x2 6.1/4 x1 6.1/4 x1 Cable crunches 63 x16 72 x15 81 x15 81 x20 Couldn’t do a lot with both shoulders having some issues ( nothing serious ) with get them looked at this week as nothing I’ve done has really worked…rest,heat,peps…. | ||
| jones105 | | Mon 18/12/23 | 23-12-2023 @ 23:21 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 23.12.2023 @ 23:50 PM by jones105 Strict press + 8kg kettle bells hanging off bands Bar weight 30 x5 30 x5 30 x5 35 x5 35 x5 Speed deadlift + 8kg chains Bar weight 100 x2 100 x2 100 x2 100 x2 100 x2 Axle bar power rows 45 x10 55 x10 60 x10 65 x8 65 x8 Incline bicep curls 5 x15 7.5 x12 10 x10 10 x10 Shoulder stab work x4 sets Cable crunches x5 sets Grippers x3 sets | ||
| jones105 | | Wed 20/12/23 | 23-12-2023 @ 23:49 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed squat/low box +32mm bands 87 x2 87 x2 97 x2 97 x2 107 x2 107 x2 107 x2 107 x2 Trap bar deads 160 x3 180 x3 180 x3 180 x3 10s hold/last rep Hip thrusters 90 x12 100 x10 100 x10 Hip abductor - seated ham curls 50 x12 - 30 x15 57 x12 - 43 x12 63 x12 - 50 x12 | ||
| jones105 |  | Squat / over head & conditioning | 24-12-2023 @ 00:28 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 24.12.2023 @ 00:28 AM by jones105 Front squat - just neo sleeves 165 x1 185 x1 190 x1 200 xfail Arnold’s overhead medley First run 70 log / 60 sack / 50 DB / 85 axle / 106 barbell & chains x1 rep each Second run 80 log / 80 sack / 60 DB / 95 axle / 106 barbell & chains - failed last rep Sprint into sled drags 12+12+12m Sprint 12m into 150 sled 24m Sprint 12m into 160 sled 24m Sprint 12m into 170 sled 24m Sprint 12m into 180 sled 24m 90s rest between…. Will vary these and lower rest times over the coming weeks…My plan with over head today was just to practice it but shoulder felt ok so increase the weights …Big mistake!! The 80kg sack has aggravated my AC joint again….really need to rest this now and work around it | ||
| jones105 | | 30/12/23 - moving | 31-12-2023 @ 18:57 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squats 120 x3 140 x2 160 x2 Farmers / steady distance work / drop and turn at 15m 50 x60m 50 x60m 50 x90m Yoke into sled drags with a rope/ yoke 15m,run back 15m,drag 15m 180 + 100 x45m 200 + 120 x45m 200 + 120 x45m 200 + 120 x45m Plenty in the tank and wish I’d put some light sack runs in or conditioning ….Next week ! | ||
| jones105 | | Deadlift / new mst program | 31-12-2023 @ 19:07 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Ham curls 23 x20 30 x20 14” block deadlift + 24kg chains 130 x8 140 x8 145 x8 Seated fat bar rows with extended forward lean 68 x15 72 x15 77 x15 Last 5 reps each set held for 2-3 secs Single arm cable rows 49 x12 49 x12 49 x12 Unplanned this…felt good after yesterday so thought I’d get a session in… Started the new MST deadlift program ( supposed to be Tuesday ) but didn’t get all the core work in so I’ll split it in different sessions this week… I’m also adding a little conjugate in by doing block pulls with chains on rep days, speed day will be as it is then heavy /suited day will probably add chains in as well or reverse band.. Looking forward to running this for the 12 weeks to see where it takes me….I’m running it off what I’ve recently pulled ( 260 ) which isn’t a max but it will leave plenty of room to adjust weighs as the weeks go on! | ||
| jones105 | | Pressing 2/1/24 | 10-01-2024 @ 16:42 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Barbell press + x2 8kg kettle bells hanging off bands Bar x5 30 x5 30 x5 30 x5 30 x5 Over head tri-ext with Swiss bar Bar x15 30 x12 35 x10 40 x8 40 x8 Cable press downs plus 13mm band 18 x25 18 x25 18 x25 Cable crunches 63 x20 72 x20 81 x15 88 x12 | ||
| jones105 | | Squat & deadlift / heavy day mixed with week 2 mst DL | 10-01-2024 @ 16:45 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 21.01.2024 @ 21:44 PM by jones105 Back squat + 32mm bands 180 x1 paused Bands off 140 x8 140 x8 Speed deadlift plus mini 13mm bands 90 x2 x2 100 x2 x2 110 x2 x2 Fat bar wide grip seated rows 71 x12 77 x12 81 x12 | ||
| jones105 | | ….. | 10-01-2024 @ 16:45 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 21.01.2024 @ 21:33 PM by jones105 Double post | ||
| jones105 | | Squats/events 5/1/24 | 10-01-2024 @ 16:48 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Zercher squats 65 x5 85 x5 90 x5 90 x5 Farmers - sled 15m runs 70 x30m - 180 x30m 70 x15 sprint back - 200 15m 70 x15 sprint back - 260 15m Axle bar rows 65 x10 75 x10 80 x8 80 x8 Grippers to finish | ||
| jones105 | | Speed squats 8/1/23 | 10-01-2024 @ 16:48 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 14.01.2024 @ 16:30 PM by jones105 SSB low box plus 32mm bands97 x2 97 x2 102 x2 102 x2 107 x2 107 x2 112 x2 112 x2 Dumbbell belt squat 30 x15 40 x12 50 x12 Ham curls 30 x15 30 x15 30 x15 | ||
| jones105 | | Pressing 9/1/23 | 14-01-2024 @ 16:29 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle pus press 95 x2 105 x1 105 x2 105 x3 Strict 80 x5 80 x5 Thick bar pull dons ss with CGBP 45 x12 - 60 x12 50 x12 - 70 x10 60 x10 - 80 x10 Reverse curls 15 x15 25 x10 25 x10 | ||
| jones105 | | Deadlift 11/1/23 | 14-01-2024 @ 16:39 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | MST week 3/heavy + 21mm reverse band Owu 220 x1 200 x5 200 x5 Slightly modified the work sets to 2 as they were a touch lighter…was planning to do these suited but my suit hasn’t arrived yet!!! Reverse hyper Just machine x20 5 x15 15 x10 15 x10 15 x12 Can’t do back extension so weeks 1 & 3 I’ll have to use a reverse hyper…These will be heavier on week 3 next time. Fat bar seated rows 78 x12 81 x10 81 x10 Again,this was supposed to be one heavy set but I missed them last week…. Cable crunches 63 x25 72 x20 81 x15 87 x15 Grippers to finish Following on these next 3 week,the program will be run properly but I will split the core training up across the week | ||
| jones105 | | Events / conditioning | 14-01-2024 @ 16:47 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 21.01.2024 @ 21:42 PM by jones105 Front squats120 x3 140 x2 170 x1 170 x1 Farmers, drop & turn at 12m 60 x24m 60 x48m 60 x48m / turns at 12m & 36m 60 x48m / turns at 12m & 36m Yoke 12m+12m 185 x24m 225 x24m 225 x24m Medley 12m runs + 12m run back 160 yoke 12m 60 sack 12m 180 sled 12m 160 yoke 12m 60 sack 12m 200 sled 12m 160 yoke 12m 60 sack 12m 220 sled 12m | ||
| jones105 | | Pressing 15-1-24 | 21-01-2024 @ 21:04 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle c&p + jerk - one clean 70 x2 80 x2 80 x2 FTOH 80 x3 / strict/PP/jerk Neutral grip PD - ss - JM press 40 x12 - bar x15 50 x12 - 25 x12 60 x10 - 25 x12 60 x10 - 25 x12 DB skull crushers,single arm 12.5 x15 15 x10 17.5 x8 Light one today | ||
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