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nailsIcon...01-03-2012 @ 10:21 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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
nailsIcon...02-03-2012 @ 15:22 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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
nailsIcon...05-03-2012 @ 08:40 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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
nailsIcon...06-03-2012 @ 09:42 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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.
nailsIcon...08-03-2012 @ 08:36 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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
nailsIcon...09-03-2012 @ 09:32 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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
nailsIcon...12-03-2012 @ 09:41 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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_20210523Icon...12-03-2012 @ 10:26 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
nailsIcon...12-03-2012 @ 12:30 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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 Grin
nailsIcon...13-03-2012 @ 09:35 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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
nailsIcon...15-03-2012 @ 10:11 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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.
nailsIcon...16-03-2012 @ 11:13 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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.
nailsIcon...19-03-2012 @ 09:44 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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_20210523Icon...19-03-2012 @ 11:36 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
nailsIcon...19-03-2012 @ 12:49 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
kirkynick said:WARGrin


It's on

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