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nails | ... | 01-03-2012 @ 10:21 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 1st March 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 5 reps 1xDB Rows 30kg x 15 reps(Each Side) Power Cleans 60kg x 5 reps --MAIN WORK-- BTN Push Press 90kg x 4 reps --Power cleaned + split jerk to get it btn, need more work on the split jerk and for this reason I'm going to bump the weight back down to 60kg and build up from there. Bench Press 60kg x 10 reps 60kg x 10 reps 97.5kg x 5 reps 112.5kg x 5 reps 127.5kg x 3 reps --Think my shoulders are a bit fatigued. Not been happy with bench for about a month so going to switch in incline as my main bech work. Incline Press 80kg x 8 reps 80kg x 3 reps --EXTRA'S-- As yet I haven't done these yet but I will before the end of the day. Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | ||
nails | ... | 02-03-2012 @ 15:22 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 2nd March 2012 Life got in the way today so didn't have time to hit the garage Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps Kettlebell swings 40kg x 50 reps total | ||
nails | ... | 05-03-2012 @ 08:40 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 05.03.2012 @ 13:48 PM by nails Monday 5th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x100 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 5 reps 1xDB Rows 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) --MAIN WORK-- Military Press 60kg x 5 reps 67.5kg x 3 reps 77.5kg x 3 reps 87.5kg x 5 reps --PB by 2.5kg , new 5RM A1 - Ghetto Log Press --Strict 50kg x 10 reps 50kg x 10 reps A2 - 1xDB Row 45kg x 10 reps(Each Side) 45kg x 8 reps(Each Side) 45kg x 8 reps(Each Side) --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps Glute Bridges --Maybe, I need to do something like this since I spend a great deal of time sitting. x 20 reps | ||
nails | ... | 06-03-2012 @ 09:42 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 06.03.2012 @ 13:51 PM by nails Tuesday 6th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x100 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Power Snatch --From Hang 32.5kg x 3 reps 37.5kg x 3 reps 42.5kg x 3 reps Deadlift 120kg x 5 reps 172.5kg x 3 reps 200kg x 3 reps 230kg x 5 reps --PB new 5RM, could have squeezed out 2-3 more if I was really going for it but happy with this. Shrugs 180kg x 20 reps 180kg x 10 reps Out of time so had to cut the shrugs short. --EXTRA'S-- Standing Rollout Progressions x 10 reps Dislocates x 50 reps --Total Chin Ups x9 Reps --Got a major cramp in my hamstring and lats so decided I should call it a day. | ||
nails | ... | 08-03-2012 @ 08:36 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 08.03.2012 @ 14:18 PM by nails Thursday 8th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 10 reps 1xDB Row 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) --MAIN WORK-- A1 - Incline Press 65kg x 5 reps 72.5kg x 5 reps 82.5kg x 15 reps --Next time I work these think I'll work up to a max. Need to find out what my training max is and recalculate my work sets. A2 - Neutral Grip Chin Ups x8 reps x8 reps x8 reps Skull Crushers 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps --I was demo'ing these to a training partner, nothing special but worth recording. --EXTRA'S-- Dips x 5 reps x 5 reps --Trying to find somewhere to do these as my current set up is not dip friendly. Standing Rollout Progressions x 10 reps Band Face Pulls x50 reps x50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | ||
nails | ... | 09-03-2012 @ 09:32 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 09.03.2012 @ 14:19 PM by nails Friday 9th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 10 reps --MAIN WORK-- A1 - Squat 60kg x 5 reps 60kg x 5 reps 60kg x 5 reps 112.5kg x 5 reps 127.5kg x 5 reps 145kg x 5 reps A2 - Farmers Walk 100kg(Each Hand) x 40m (Turn@20m) 100kg(Each Hand) x 40m (Turn@20m) 100kg(Each Hand) x 40m (Turn@20m) --Thought I was going to lose my grip but held it on my finger tips for the last 20m. The turn was terrible on that last run, the bars crashed together and hit my legs, nearly lost balance. Glad to be using this kind of weight again, feels like I'm making progress now. Zercher Lift 150kg x 1 rep --PB by 10kg. This is the first time I've done Zerchers for ~18 months. This actually felt quite easy although my head felt like it might explode. Quite supprised by this, expected to crash and burn. --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x50 reps x50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | ||
nails | ... | 12-03-2012 @ 09:41 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 13.03.2012 @ 09:17 AM by nails Monday 12th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 5 reps 1xDB Rows 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) --MAIN WORK-- Military Press 60kg x 5 reps 72.5kg x 5 reps 82.5kg x 3 reps 92.5kg x 1 reps 102.5kg x 1 rep --PB by 2.5kg, didn't think this wopuld happen today as the warm up sets felt really hard but just blasted this up. Think I'd be good for 105kg (or perhaps slightly more) but I'll save that for the next overhead max day. --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | ||
deleted2_20210523 | ... | 12-03-2012 @ 10:26 | |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
nails | ... | 12-03-2012 @ 12:30 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | kirkynick said:That's a great stict press you have there. Well done on the PB! Thanks mate, I struggle with overhead so each kg is hard earned. On the plus side I'm going to have to work on my power clean soon as my press is starting to catch it. That's the kind of problem I don't mind having | ||
nails | ... | 13-03-2012 @ 09:35 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 13th March 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Power Snatch - From Hang 35kg x 5 reps 40kg x 3 reps 45kg x 3 reps 50kg x 1 rep 55kg x 1 rep 65kg x 1 rep --PB, my training partner informed me that I've done 70kg before but I know I pressed it out therefore this is the PB. 18" Rack Pull 120kg x 5 reps 152.5kg x 8 reps 185kg x 8 reps 230kg x 18 reps --PB by default since I haven't done reps with this weight before. So close to 20 reps but the last 3 were grinders and I just didn't have anything left. --EXTRA'S-- Kneeling Rollouts x 10 reps x 10 reps Yet to do today Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | ||
nails | ... | 15-03-2012 @ 10:11 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 15.03.2012 @ 13:44 PM by nails Thursday 15th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 10 reps --MAIN WORK-- Incline Press --2 notches up, looks to be somewher beteen 45-60 degrees 50kg x 10 reps 70kg x 5 reps 82.5kg x 5 reps 92.5kg x 1 rep --PB, Default PB's since I haven't gone heavy on these before. 100kg x 1 rep --PB 105kg x 1 rep --PB 115kg x 1 rep --PB 120kg x 1 rep --PB , Should have gone for bigger increments, ran out of time but these were still quite easy. All reps were fast but had a pause at the chest. Think I'll be good for 135kg. I've tried a few different grip widths with these. Wide grips hurt my shoulders like a b**ch, medium just feels a bit weird. Close grip with fingers right up against the smooth part of the bar feels best. --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x50 reps x50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps Really want to find somewhere I can do dips. Or maybe I'd be best doing 1 arm push ups. | ||
nails | ... | 16-03-2012 @ 11:13 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 16th March 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 10 reps Reverse Lunges x10 reps (Each Leg) --MAIN WORK-- Squat 60kg x 10 reps 90kg x 10 reps 120kg x 5 reps 140kg x 3 reps 160kg x 3 reps --Nothing spcial today, didn't have my mojo with me. On the plus side I really felt my hips doing the work today. I think the reverse lunges helped loosen my hip flexors and activate my glutes. Atlas Stone Shoulder 75kg x 2 reps --Need to dig out my 110kg stone, this one is too easy. --EXTRA'S-- Gave platelets today so there will not be any extras. | ||
nails | ... | 19-03-2012 @ 09:44 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 19th March 2012 Random warm up today, just did what I felt like and didn't write it down. Axle Clean and Press 40kg x 10 reps 60kg x 1 rep 70kg x 1 rep 80kg x 1 rep 90kg x 1 rep 100kg x 1 rep 110kg x 0 reps 110kg x 0 reps --Kept failing the clean. Could power clean up to this point and tried to continental these but no joy. I don't have a big enough gut for these, there's nothing to rest on. Zercher Lift 110kg x 1 rep 120kg x 1 rep 140kg x 1 rep 160kg x 0 reps --Was trying to double overhand the deadlift and grip failed, the bar just kept spinning out of my hands 160kg x 1 rep | ||
deleted2_20210523 | ... | 19-03-2012 @ 11:36 | |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
nails | ... | 19-03-2012 @ 12:49 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | kirkynick said:WAR It's on | ||
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