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Moz's new Direction :)

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Avatarmoz
Friday 19th Nov 2010 

Crash and burn....

Warm up, jogging, stretches etc

Benchpress
Bar x many
70 x 5
110 x 5
140 x 3
160 x 1
170 x f
170 x f
Starting to worry
140 x 3 (there's was probably 5 there tops but out of frustration racked the bar and unloaded before I lost my temper because I was ready to blow at this point)

Squats
Bar x 5
60 x 5
80 x 5
100 x 5 (like bench starting to feel hard? FFS!!!)
120 x 5
140 x 3
160 x 2
Knee wraps on
185 x 1  WTF? Suppose to be a set of 3 but this was a grinder and I squatted 182.5 raw Monday.

Burnt out from heavy bench and squat mon, heavy deads wed plus some hard cardio sessions.

Anyway to cheer me up some cardio!

Down the clock on the Rower (concept 2)
10mins - 2640m
5mins - 1370m
2.5mins - 720m
2.5mins - 750m
1:15 - 400m
1:15 - 410m and I'd finally arrived at pukeville. 
2mins between each.

f**k the weight loss for the evening I think it was really important to refuel. 

Friday PM bodyweight: 85.5kg
Sat AM bodyweight : 84kg

Not losing any more weight now last few kgs can be achieved the night before comp thro dehydration.
AvatarBoar
still nice n strong even if your in need of a 'moz power nap' ..the concept 2 stuff looks horrible ... not my bag thats for sure !!
Avatarmoz
Wasn't lack of rest mate I had a 'active rest day' (just had a quick walk am) Thursday because Pablo said it's good for my CNS?! It was lack of food that caught me out.
Avatarmoz
Wasn't lack of rest mate I had a 'active rest day' (just had a quick walk am) Thursday because Pablo said it's good for my CNS?! It was lack of food that caught me out.
Avatarmoz
Sunday 21st Nov 2010

Running, very cold, on a dark running track after a day of decorating and really couldn't be arsed but made myself do it.

1k warm up, jogging, walking streches.

1.5 miles x 3

Not gonna bother listing times as the were very poor. Not happy


Monday 22nd November 2010

Gym.

Benchpress
Bar x many
70 x 5
110 x 5
140 x 3
160 x 1  with commands
167.5 x 1 with commands
Rage X on,
190 to 3 inch board
200 to 1.5 inch
200 command.
200 x 2 to 3 inch.
s**t I'm getting so weak.

Weighted dips
Bw + 45kg x 8
Bw + 90kg x 5
Bw + 90kg x 6
Bw + 90kg x 5 (failed 6th)

Heavy upper back work, pull downs 4x6, seated row machine 3x10.

Supersets of dumbbell presses 80lbs x one arm dumbbell rows 100lbs x 10reps x 5 sets, no rest

Finished with hanging leg raises 3x10 and chin ups 3x10.
Avatarmoz
Back was starting to hurt again after Sundays running but again I hadn't bothered stretching since Wednesday so spent 30mins streching hip flexors and quads on Tuesday morn.


Tuesday 23rd nov 2010

Running @ Winsford Grange with the missus 

Warm up, jogging, streches, strides.

200m @ 60% effort
200m @ 70% effort
200m @ 75% effort

400m - 75secs
400m - 75secs
400m - 75secs
400m - 76secs
400m - 78secs
400m x 2 done @ 75%

The quality would have dropped severely after the 5th it's a bit like the weights, know when your cooked Happy

Cool down, 400m jogging, 100m jog + 100 walk x 4.


Wednesday 24th Nov 2010

AM: Fancied a swim before work

40 lengths (1km) in 18:35.


Deadlifts planned for this evening.
Avatarmoz
Wednesday 24th Nov

PM: Deadlifts...

.... Gym registering 0c and completely empty Happy

Bar x a few
70 x 5
110 x 5
150 x 3
190 x 1
215 x 1
225 x 1
235 x 1 (seasons pb 5kg)
200 x 5
205 x 6

Up at 6am this morn, swim, day at work, painted living room then got in the gym at 8pm and pulled a season pb.

Good day. I think a curry is well dissevered tonight but unfortunately I'm skint until I get paid Friday "/ 
Gymbob
moz said:Wednesday 24th Nov

PM: Deadlifts...

.... Gym registering 0c and completely empty Happy

Bar x a few
70 x 5
110 x 5
150 x 3
190 x 1
215 x 1
225 x 1
235 x 1 (seasons pb 5kg)
200 x 5
205 x 6

Up at 6am this morn, swim, day at work, painted living room then got in the gym at 8pm and pulled a season pb.

Good day. I think a curry is well dissevered tonight but unfortunately I'm skint until I get paid Friday "/ 


HAHA why 6 Moz? Wink :P
Avatarmoz
Gymbob said:
HAHA why 6 Moz? Wink :P


Because it was there in the tank so thought f**k it pull another! Btw no belt James, might put one on for the comp on dec 5th.
AvatarBigMacca
Man - you can do some heavy ass weighted dips!
Avatarmoz
BigMacca said:Man - you can do some heavy ass weighted dips!


They have a good carry over to bench IMO. I'll post a vid next time I do them Happy
MrSmall
80 snatch eh!
what are you best lifts my friend?
oly lifts I mean!
Avatarmoz
Post Edited: 27.11.2010 @ 17:48 PM by moz
MrSmall said:80 snatch eh!
what are you best lifts my friend?
oly lifts I mean!


Popped in for a quick session Smalls and got a 80kg snatch pb Happy

80 snatch/ 110 C+J @ 82kg
MrSmall
What are your bests mate? In competition and out?
Just curious!
Avatarmoz
Post Edited: 27.11.2010 @ 18:22 PM by moz

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