Foul Mouthed Drunken 2011 Lifting Log
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IrishMarc03/09/11 @ 16:32
Post Edited: 03.09.2011 @ 16:32 PM by IrishMarc
baldt said:not a bad sesh, maybe try a few more reps on your 100kg warmups just to get some blood in there? looking solid though! 10 at 180 for you is the year end target. should give you a nice 205/210 raw comp bench.
Yeah it was defo a good session especially considering I was maybe thinking about calling it a day because of my gammy shoulder. If we could get a weekly bench session at the very least sorted I think it will help get my press to those targets a lot quicker.
ursus said:Flying at the moment Mark..........super strong !
Thanks a lot big man!
Saturday 3/9/2011
Back Squat
bar x 5
70kg x 5
120kg x 5
160kg x 5
190kg x 5
190kg x 5
190kg x 5
150kg x 5 (paused)
150kg x 5 (paused)
Walking DB lunge - 20kg 2x10
RDL
bar x 5
120kg x 5
200kg x 5
Belt On
260kg x 5 (+4 rep PB)
280kg x 1 (narrow miss on second)
Circuit
Lat Pulldown x 10, TRX Row x 10, GHB Sit Up x 10, GHB Low Back Raise x 10 - 4 Laps No rest.
Single Leg Extension - 2x12
Leg Curl - 3x12 (ramping)
Abdominal Machine - 3x10
Notes - Good session squats nearly put me in an early grave! Neglecting volume on these was the worst decision I have made all year will defo make it a main stay of my programme from now on. RDL felt pretty good hopefully I can be repping 300 on this by year out and deadlifting a resaonable weight from the floor as well.
Have kept my weight at 106kg all week as well which for me as of recently is an achivement in itself lol.
IrishMarc03/09/11 @ 20:51
IrishMarc said:
Thanks a lot mate you need to get down to the burgh some time with your gay big calfed mate.
Thanks a lot mate you need to get down to the burgh some time with your gay big calfed mate.
Jealousy will get you nowhere
IrishMarc06/09/11 @ 17:27
davycummings said:
Jealousy will get you nowhere
Jealousy will get you nowhere
It's true ill never look as good in a pair of 3 quarts.
paddymc1986 said:strong work mate 265 paused deadlift
Cheers big man.
Tuesday 6-9-11
Strict press
70*5
110*2
120*1
Push press
130*5
130*5
130*5
Cg bench press
70*5
120*5
150*5
170*3 ( +1 rep Pb)
120*15
Seated barbell shoulder press
70*5
90*10
90*4
Skull crushers
60*17
60*10
Standing rear felt fly 3x10
Vbar pushdowns 3x10
Bent over rear felt fly 2x10
Rope push downs 2x10
Machine lateral raise 3x10
IrishMarc07/09/11 @ 15:07
Simeon said:170 close grip for a triple!
Cheers lad.
ursus said:Great reps on that push pressing Marc .And strong CGBP !
Cheers big fella
Wednesday
Back Squat
60kg x 5
110kg x 3
160kg x 2
205kg x 2
Belt On
230kg x 2
230kg x 2
220kg x 2
Front Squat
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
Plank 3x40s
Lying Leg Raise - 2x20
IrishMarc07/09/11 @ 19:43
davycummings said:Very impressive pressing as usual mate. Definately stronger than you look
Cheers calves.
drew said:What are you up to tonorrow
Not much mate working 4-7 and sleeping in. Don't have any trainning planned what are you up too?
martinb said:good squatting as usual
do you normally do any abz?
do you normally do any abz?
Cheers, I try do abs 1-2 times a week.
you 4-7 at cse or st leonards
im post night shift, buying a bbq and things fri (for sat) and evening work so wont be able to train another upper/lower split as per so was gonna do a whole body
ftoh
front squat 110/max reps
bench repeat of mon but more reps
rows or chins
guns
im post night shift, buying a bbq and things fri (for sat) and evening work so wont be able to train another upper/lower split as per so was gonna do a whole body
ftoh
front squat 110/max reps
bench repeat of mon but more reps
rows or chins
guns
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