TRAINIG LOG
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| jones105 |  | Deadlift / mst program 17-1-24 | 21-01-2024 @ 21:13 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 21.01.2024 @ 21:26 PM by jones105 Bike x3 60mins Movement prep 15” block + 24kg chains 140 x7 150 x7 150 x7 Seated fat bar rows 77 x12 81 x10 81 x10 Reverse hyper 10 x15 20 x12 20 x12 Cable crunches 54 x25 72 x16 81 x16 Write roller Plate 5kg x2 5kg x3 Cable 4.3kg x3 4.3kg x3 Wanted to try some variations Still just following the main work and adding in bits of my own…2nd block/week 4 | ||
| jones105 | | Back squat / heavy day 19-1-24 | 21-01-2024 @ 21:19 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | 105 x5 145 x2 145 + 32kg chains x2 175 + 32kg x1 195 x32kg x1 Drop sets + chains 155 x5 155 x5 155 x5 Leg press / weight in plates 150 x15 200 x12 240 x10 240 x10 Dragon flags 3x 10 | ||
| jones105 | | Events | 21-01-2024 @ 21:24 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Yoke 15 + 15m 150 x30m 150 x30m 160 x30m 160 x30m 170 x30m - felt a possible slight tare in my right calf !!! Farmers 15+15m / slow walks 40 x30m 50 x30m 60 x30m 70 x30m Supposed to be 60m + but kept it less not to aggravate my calf! Call d it a day as my calf felt sore… Was guna throw in some grip but motivation was t there after a bad session | ||
| jones105 | | Pressing 22/1/24 | 24-01-2024 @ 22:53 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Barbell strict press + hanging kettle bells ( 8kg per side ) 30 x10 35 x8 40 x8 40 x8 40 x8 Ez cable press downs - face pulls 40 x20 - 13 x20 45 x15 - 18 x15 54 x15 - 22 x12 59 x12 - 22 x12 Left it there…mind else where,shoulder playing up! | ||
| jones105 | | Deadlift 23/1/24 - mst program wk5 | 24-01-2024 @ 23:06 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Warm up,movement prep Seated ham curls 30 x15 36 x15 Speed from floor + 21mm bands Single loop 100 x2 100 x2 110 x2 110 x2 120 x2 120 x2 Full band 120 x2 120 x2 Good mornings 57 x10 67 x8 70 x7 70 x7 Missed these on week 2 so added a few extra reps …These felt ridiculously heavy!! Fat bar wide rows 81 x12 83 x12 83 x12 Last 4 reps paused Training isn’t going well atm….1 more week before full prep starts for the welsh…Need to get things moving !! | ||
| jones105 |  | DB / back | 25-01-2024 @ 20:26 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Monster DB EMOM / 60s 45 x1 x10 Axle bar rows 55 x12 75 x8 75 x8 75 x8 JM press - Neutral grip medium pull downs Bar x15 - 40 x15 25 x12 - 50 x12 30 x10 - 60 x12 30 x10 - 63 x10 / 40 x12 Stretching | ||
| jones105 | | Fronties /grip | 27-01-2024 @ 19:21 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squats raw 125 x3 145 x2 165 x1 165 x1 Farmers holds 80 x60s 90 x30s 90 x35s 90 x40s Cable crunch 54 x25 72 x20 86 x16 90 x15 Seated fat grip rows - cable hammers 54 x15 - 22 x15 77 x12 - 27 x15 81 x10 - 31 x12 81 x10 - 40 x10 Weighted leg raises 5 x15 7.5 x12 7.5 x12 Few sets of grippers to finish | ||
| jones105 | | Deadlift / assistance | 31-01-2024 @ 17:53 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Reverse band floor 21mm bands 180 x5 200 x5 200 x5 Seated fat bar cable rows 81 x12 93 x12 93 x12 Reverse hyper - CG pull downs 10 x15 - 31 x15 20 x12 - 40 x12 30 x12 - 50 x10 30 x12 Ez reverse curls - ham curls 15 x12 - 43 x15 20 x10 - 50 x12 20 x10 - 57 x12 Incline DB curls 5 x15 7.5 x10 7.5 x10 Dead’s don’t feel great atm! Going back wards …..fingers crossed it all comes together in 9 weeks!! Niggles seem to be going | ||
| jones105 | | Squat / DB | 03-02-2024 @ 20:28 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | SSB 107 x5 127 x5 Added 21mm bands 127 x5 127 x5 127 x5 Monster DB EMOM / 10mins One clean - 45 x2 / first 5 FTOH 45 x2 / x4 FTOH 45 x10 x1 Fat grip pull downs 40 x15 54 x12 63 x10 Some stretching / mobility | ||
| jones105 | | Events | 04-02-2024 @ 18:00 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Sack toss approx 3.5m 18kg x2 18kg x3 x2 18kg x5 Farmers 20+20m 60 x40m 80 x40m 80 x40m Yoke 20+20m 160 x40m 200 x40m 220 x20m 240 x20m Medley x2 sacks & sled / 15m with 15m run backs /90m total 75-80 sacks + 135 sled 75-80 sacks + 155 sled 75-80 sacks + 175 sled Great to get a full sesh in ,still a bit cautious with my calf and shoulder but 1 more week of lighter work then I can start ramping s**t up | ||
| jones105 | | Deadlift / mst | 07-02-2024 @ 19:20 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 07.02.2024 @ 19:21 PM by jones105 Hams 30 x20 43 x20 14” deadlift + 24kg chains Bar weight 150 x6 160 x6 160 x6 Dead stop good mornings 57 x10 62 x10 62 x10 Fat bar wide rows 36 x10 40 x10 49 x10 54 x10 63 x10 Reverse hyper 20 x15 20 x12 20 x12 Incline DB 5 x20 7.5 x12 7.5 x12 Cable hammers 36 x15 40 x12 40 x12 Kept the mst main lifts in but added some extras ,will run this for the remainder 2weeks and start a shorter peak for the welsh. | ||
| jones105 | | Events | 11-02-2024 @ 17:46 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 11.02.2024 @ 18:31 PM by jones105 Sack toss to 4m13-15.5-17-18-20 x3 runs Frame 15+15m 140 x30m 150 x30m 150 x30m Steady runs,will be ramping it up from next week…Grip feels solid after tut work Yoke 15+15m 190 x30m 200 x30m 200 x30m Medley - 15m runs / 15m run back 80/100 sacks / 170 sled drag - 60m 80/100 sacks / 185 sled drag - 60m 80/100 sacks / 215 sled drag - 60m Decent sesh,not heavy but ‘flowing’ one Last lighter sesh then next week then willl start ramping up the yoke/farmers bi weekly to manage recovery | ||
| jones105 | | Double post | 11-02-2024 @ 17:46 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 11.02.2024 @ 17:47 PM by jones105 …… | ||
| jones105 | | Deadlift | 16-02-2024 @ 16:31 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 16.02.2024 @ 16:31 PM by jones105 MST cycle 220 x2 180 6 x3 reps Farmers 15m drop an turn 50 x60m 70 x30m 90 x30m 90 x30m Sled drags 15m turns / slow pulls 120 x30m 140 x30m 140 x30m 140 x30m 140 x30m DB hammers 7.5 x15 10 x12 12.5 x10 15 x10 Incline DB curls 7.5 x10 7.5 x10 7.5 x10 | ||
| jones105 | | Squats / DB | 16-02-2024 @ 16:40 |
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squats + 21mm bands / speed work 90 x2 90 x2 100 x2 100 x2 100 x2 100 x2 Monster DB one clean 45 x3 55 x2 65 x2 FTOH 55 x5 55 x5 45 x10 Sack over 50” yoke 80 x6 80 x6 80 x6 Cable rear delts - DB skulls 4.5 x15 - 12.5 x12 6 x12 - 15 x10 6 x12 - 15 x10 Bike 20mins ss | ||
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