5/3/1

Nice Deadlift PB to end the training run with then.

Good luck with your exams dude!

Well done on pulling 225kg and a 230kg (strongman stylee) . Very nice stuff m8.

thats pleasing to see

Nice deadlifting. Looking forward to pulling that myself. Your allways one step ahead!

^^ Cheers guys ^^

Will be back to proper trainng on Sunday, but did a cheeky post library session today, as I couldn't bear not training!

Floor to Overhead (Clean and strict press every rep:

47.5 kg x 10
50 kg x 13 PB (including an accidental muscle snatch)
50 kg x 10

Hope to get 20 on this someday, was pretty winded at this point!

Chin ups:

BW x 8

Pull ups:

BW x 8

Bike:

5 mins

Barbell curls:

32.5 x 10
37.5 x 8

First session back

Weigh in: 94 kg

Need to start eating moar, jeans have become much looser though.

Bench Press:

Bar x 20
40 kg x 5
60 kg x 5
80 kg x 5

Add wrist wraps

90 kg x 5
100 kg x 5 - Pretty happy to be benching 2 plates after 3 weeks off

Low bar squats:

Bar x 10
60 kg x 5
80 kg x 5
100 kg x 5

Add wrist wraps

120 kg x 5
130 kg x 5
130 kg x 2 - Felt like I'd pulled one of the muscles in the inside of my thighs, racked it. Nothing too serious, probably just my body isn't used to squatting at the moment.

Power Cleans:

50 kg x 3
60 kg x 3

Add wrist wraps

70 kg x 3
80 kg x 3
85 kg x 3
90 kg x 3 = PB
90 kg x 3

These went well all things considered

Pull ups:

BW x 8
BW x 8
BW x 8
BW x 7

Preacher curls:

22.5 kg x 15
27.5 kg x 8
32.5 kg x 5
27.5 kg x 8

Foam rolled my thighs, did some shoulder disloactions, stretched. 1hr 40 min

Ought to add that I've done 2 sandbag sessions in the last couple of weeks too. I upgraded it from 73 to 93 kg, and it still pretty easy for me to shoulder. It's a fairly long and thin sandbag though, the wider shorter ones used in comps will be much harder.

Also brought a "Heavy grips 200" hand gripper this week. (Has the same crush rating as a Captains Of Crush no.2). I can do two reps with each hand, hoping to master the HG250 some day too.

OHP (paused reps):

40 kg x 5
50 kg x 5
60 kg x 5

70 kg x 6

Push Press:

50 kg x 4
70 kg x 3
80 kg x 3
85 kg x 3
90 kg x 3

15" deadlifts:

First time doing these

70 kg x 5
120 kg x 5
150 kg x 5
180 kg x 5
200 kg x 6 Default PB, more there

Seated DB shoulder press:

12.5 kg x 8
25 kg x 8
30 kg x 8
30 kg x 6 (failure)

Pull ups:

BW x 8
BW x 8
BW x 8

Facepulls pin 7

1 hour 40

solid stuff m8 , good to see you back logging

cheers man, more to come over the next few weeks !

93 kg sandbag

1 clean to shoulder, rest repeat

3 cleans to the shoulder and down to floor each rep, rest

3 cleans to the shoulder and down to floor each rep, last 2 reps weren't stable on the shoulder though, rest

Pick up and hold in arms for 20 seconds

3 cleans to shoulder (stable)

3 weeks off and 100x5 bench, very nice! Good to see you back

Bench Press:

50 kg x 8
70 kg x 5
90 kg x 5

102.5 kg x 4. Was going for 5, but 4th rep was so slow I thought there was no point doing a 5th
90 kg x 5

Squats:

70 kg x 5
100 kg x 5
120 kg x 5

140 kg x 5

Good

Power Cleans:

50 kg x 3
70 kg x 3

92.5 kg x 3 PB (wrist wrap fell off on first rep, so 10 second break as I reattached it)
92.5 kg x 3 PB

97.5 kg x 1 PB

Skull crushers:

EZ bar x 10
20 kg x 8
22.5 kg x 8
25 kg x 8
27.5 kg x 10 (failure)

Bumped into a couple of friends after this

Cross trainer 5 minutes

Planks (unweighted)

Chin ups:

BW x 6
+10 kg x 9
+10 kg x 6
BW x 7

Hyper extensions:

BW x 10
22.5 kg DB x 10
30 kg x 10
BW x 20

Power snatch (first time):

40 kg x 3
50 kg x 3
60 kg x 3

2 hour 15

I was planning on training at StrengthTec this morning, but a 2+ hour train delay means I'll be going back home instead

Pretty pissed off about that to say the least, but at least I get an extra days recovery before my gym work tomorrow.

Bench Press:

50 kg x 6
50 kg x 5
70 kg x 5
90 kg x 5

102.5 kg x 4 fail 5. Gave the failed rep a good push though, I'm going to programme my bench Madcows style like I did before, doing triple's on Friday and 5's on Monday.

Squat:

70 kg x 5
100 kg x 5
125 kg x 5

145 kg x 5
155 kg x 1
160 kg x 1

Power Clean:

50 kg x 3
75 kg x 3

95 kg x 3 PB
95 kg x 1 fail 2

On the 2nd rep of 2nd set, I nearly had it, staggered forward several feet to catch it and nearly crashed into the back of a guy doing bicep curls. Lol

Did some technique work and hang cleans on 40kg.

Tried a one arm pull up, lifted myself 3 inches maybe.

Skull crushers:

EZ + 20 kg x 8
+30 kg x 8
+32.5 kg x 8
+32.5 kg x 8

Pull ups:

BW x 9,7,6,6

Squats (again):

100 kg x 5

Preacher curl:

25 kg x 12
32.5 kg x 5 fail 6
32.5 kg x 5
27.5 kg x 8

Grip work (first time):

Pinched 2 rubber 10 kg plates with each hand, only lasted 10 seconds with each, tried smaller plates too.

Needed a fat bar really to challenge my grip, experimented with putting plates at the end of the EZ bar, and gripping the bar on the sleeves where it's thicker and smooth.

80 kg x deadlift and hold 20 seconds x 2 sets.

Won't be able to fit any more weight next time though, will have to think of something new..

2 hour 10 min

Post workout in shorts and t-shirt : 4'2 and 95.1 kg