TRAINIG LOG
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| jones105 |  | Front squat,DB accessories | 29-03-2024 @ 19:05 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squat 120 x3 120 x3 120 x3 DB one clean 45 x5 55 x3 65 x2 FTOH 50 x10 Trap bar pick up/holds with fat grips - ez cable press downs 125 x3 - 45 x20 125 x3 - 54 x15 125 x3 - 63 x12 Planks / rest pause 10kg 45s - 10s rest x3 | ||
| jones105 | | Front squat / accessories 11/4/23 | 15-04-2024 @ 22:57 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squat + 21mm bands 100 x3 100 x3 100 x3 Trap bar deadlifts 165 x5 165 x5 165 x5 10s holds on the last reps Axle bar Pendley rows 65 x5 65 x5 65 x5 Standing strait arm pull downs 31 x12 36 x12 36 x12 First proper-ish sesh after the welsh….Body was battered after comp! | ||
| jones105 | | Events & accessories | 15-04-2024 @ 23:01 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Euros qual events Max DB 72 x1 76.7 x1 79.2 xf 79.2 xf 104.2kg sack to shoulder x6 Strict press - wide cable rows 60 x8 - 64 x12 60 x8 - 80 x12 60 x8 - 90 x10 Cable ez curls 36 x12 40 x12 45 x10 49 x10 | ||
| jones105 | | Pressing mon - 15/4/24 | 20-04-2024 @ 20:39 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle 1 clean 55 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 Mix of push press,strict,split jerks…had to keep it lighter as I’ve injured my left had!!! Gripping is ok ish,extension is painful! Swiss bar strict press 50 x5 60 x5 60 x5 Swiss bar over head extension 20 x20 30 x12 30 x12 IYT 2.5 x18 4 x15 4 x15 Cable rear delts 4.5 x20 6 x20 6 x20 | ||
| jones105 | | Deadlift Tue - 16/4/24 | 20-04-2024 @ 20:44 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle floor / euros qual attempt Raw 175 x3 215 x2 Suit 215 x3 246.4 x5 Raw 185 x5 185 x5 Fat grip seated single arm rows 45 x12 53 x12 53 x12 BTN pull downs - reverse hyper 40 x12 - 10 x12 45 x12 - 20 x12 45 x12 - 20 x12 Incline seated db curls 5 x20 5 x20 5 x20 Cable hammers 40 x12 45 x10 45 x10 | ||
| jones105 | | Squats Thur - 18/4/24 | 20-04-2024 @ 20:48 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 20.04.2024 @ 21:00 PM by jones105 Front squat against 21mm bands / 3s eccentric 70 x2 70 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 Ham curls 36 x15 43 x12 50 x15 Hip abduction 50 x15 63 x15 72 x13 Was supposed to add pressing and assistance today but upper back just hadn’t recovered from Tuesday | ||
| jones105 | | Events / assistance | 20-04-2024 @ 20:58 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | DB 1 clean 45 x3 55 x2 65 x1 75 x1 Euros qual attempt 81.3 x1 / PB as well Average DB these days but never attempted a max DB as I’ve always aimed for reps… Think there was more there today and possibly get close to 90kg with a little more work! Farmers 12m drop and turn 50 x24m 80 x24m 80 x36m + 10s hold Aggravating my AC joint !! Planned on doing 6-8 runs today but left it there Ex cable curls - ex tri press downs 36 x12 - 45 x12 45 x10 - 54 x12 45 x10 - 63 x12 45 x10 - 72 x12 Side laterals cable rear delts 5 x15 - 4.5 x25 7.5 x12 - 6 x20 10 x12 - 6 x20 10 x12 - 6 x20 Set up a next mst program but training went to s**t this week… some of the light work was needed with the niggles and general recovery…. Back to it next week,need to add cardio,core and grip work back in…Just lazy this week ! | ||
| jones105 | | Over head | 22-04-2024 @ 19:59 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle PP from the rack 75 x5 75 x5 75 x5 75 x5 75 x5 75 x5 75 x5 Strict log from the rack 75 x3 75 x3 75 x3 JM press Bar x12 25 x10 30 x10 30 x10 Side DB laterals 7.5 x15 10 x12 12.5 x12 Ahrens press / seated 2.5 x20 2.5 x20 Very humbling movement Trap 3 2.5 x20 2.5 x20 New mst block,accumulation …..first week nice and easy… | ||
| jones105 | | Deadlift | 23-04-2024 @ 17:44 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor - power bar raw 155 x1 155 x2 155 x3 155 x4 155 x5 155 x6 155 x7 155 x8 155 x9 155 x10 Ladder / EMOM 3mins rest Farmers holds 80 x30s 90 x30s 90 x30s Slighlty off plan,dead’s were light but grip was a bit fried…should of used straps maybe for the last 5 sets Cable hammer curls - standing BB finger curls 31 x12 - 30 x10 36 x10 - 30 x10 40 x10 - 30 x10 40 x10 - 30 x10 Left upper back ,had too many distractions in the gym today!!! Training was just guna drag on so I’ll pick up the extra work Thursday & Saturday….. | ||
| jones105 | | Squat/legs | 25-04-2024 @ 23:31 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | SSB 145 x5 145 x5 145 x5 145 x5 145 x5 SSB short step lunge 67 x16 67 x16 Had to leave the leave the third set…Legs were pumped,had spasm’s and some lower back pain… Things just ain’t going to plan lol Laying cable hip pulls - 90/90 6 x10 6 x10 6 x10 Reps - each leg Leg press calf press - banded rib raises 13mm 50 x20 - 15+15 90 x15 - 15+15 90 x15 - 15+15 Missed axle flow & skulls …Limited time again ,will catch up Saturday | ||
| jones105 | | Saturday 27/4/24 | 30-04-2024 @ 20:44 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | DB one clean 45 x3 55 x2 65 x2 75 x1 84 xf just lost it at lock out 100 sack to shoulder x7 reps - press stop on the camera before I could film it!! Back,bis and core to finish | ||
| jones105 | | Mon 29/4/24 - pressing | 30-04-2024 @ 20:48 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle from the rack 80 x5 80 x5 80 x5 80 x5 80 x5 Left last two sets,just uncomfortable on the eccentric tweaking my shoulder Strict log 50 x10 55 x10 55 x10 Switched to the 8-10 phase from 3x3 to try and pull some recovery back and put a little less stress on the shoulder Incline DB press 20 x10 25 x10 25 x10 Side laterals 12.5 x10 12.5 x10 12.5 x10 Ahrens press 2.5 x20 2.5 x20 Face pulls 18 x20 18 x20 18 x20 | ||
| jones105 | | Axle Deadlift | 30-04-2024 @ 20:56 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Am Seated ham curls 30 x12 36 x12 43 x12 15” block pulls raw/no belt just straps Warm upto subtle max 225 x1 195 x5 195 x5 90 degree back ext BW x15 +5kg x15 +5kg x15 Farmers holds 70 x45s 70 x45s 70 x45s Went a little lighter on these today to see how my AC joint felt….. Barbell wrist/finger curls Barbell x15 30 x12 35 x12 40 x12 Pm Seated wide rows / using cable with x2 stacks 62 x10 90 x10 90 x10 90 x10 Single arm pull downs + dat grip 31 x10 31 x10 31 x10 Ez reverse wrist curls 10 x15 15 x12 15 x12 15 x12 Alternate DB curls 10 x10 / each hand x3 Finger hangs 3 x30s Training is s**t atm….Soo many niggles,zero motivation!! May need to back off a few things ,let these niggles settle whilst hitting peps! | ||
| jones105 | | Squat /legs | 03-05-2024 @ 23:38 |
most definatley not an idiot Member 2731, 3590 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 03.05.2024 @ 23:39 PM by jones105 SSB 150 x5 150 x5 150 x5 Last rep 3s pause Short step SEB lunge 57 x12 57 x12 57 x12 Dropped weight this week to get all sets in…was a mess last week! Leg press,calf raises - banded tib work 50 x15 - x15 70 x15 - x15 70 x15 - x15 Various tempos,pause's Skull crushers 20 x12 30 x12 30 x12 30 x12 Planks BW - x75s +10 x45s +10 x45s Had to drop axle again this week,shoulders!!! Getting frustrated with training atm as it’s the simple things that seem to be the issue..muscle recovery is shocking! Will need to sort the cold tub out and give that a whirl again | ||
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