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deleted2_20210523		...	19-03-2012 @ 12:50
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted
nails		...	19-03-2012 @ 15:13
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	By the look on my face you'd think I'm about to s**t a kidney. The reality is I knew I had it, sure it was hard but not at my limit hard. Think 180kg might be pushing it but I should be good up to that point. I intend to keep adding weight each week until I find my true max.
deleted2_20210523		...	19-03-2012 @ 15:19
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted
nails		...	21-03-2012 @ 14:12
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Tuesday 20th 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-- Had a crack at this http://www.t-nation.com/free_online_article/sports_body_traini... Bench Press 85kg x 21 reps Deadlift 140kg x 21 reps Neutral Grip Chin Ups x 21 reps EZ Curls 40kg x 21 reps Total time 16:44 This was hard as all hell. Went off like a train and bashed out the bench and deads easily but as soon as I finished the deads fatigue caught up with me. I had some contention for the chin ups since my training partner was using the rack for his bench part of the circuit. Had to do these in sets of 3-4 but eventually got through. Think I could shave off a good 2 minutes by having someone else doing the timing rather than leaving it going on a bench. Also would have been a bit quicker with less contention. Happy with this so next time I'll go for the slightly harder version. Bench Press 100kg x 21 reps Deadlift 165kg x 21 reps Neutral Grip Chin Ups + 10kg x 21 reps EZ Curls 50kg x 21 reps
nails		...	22-03-2012 @ 09:17
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Thursday 22nd 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-- Just pissing about today really, couldn't decide what to do. 115kg Sandbag Shoulder + Walk --Just getting it out of the garage for my training partner. 80kg Gorilla tub block press --Couldn't quite lock it out 75kg Atlas stone shoulder and press --Again couldn't quite lock it out. Think it's a grip thing, if I lockout I'll have to adjust my hand position and thus drop the stone. Zercher Deadlift 70kg x 1 rep 90kg x 1 rep 120kg x 1 rep 150kg x 1 rep --I like these. Think I could have got more but I'd pissed about too much early on and ran out of time.
nails		...	23-03-2012 @ 10:46
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Friday 23rd 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-- Decided I'd make myself fail on zercher squats, need to find my weak point. Zercher Squat 60kg x 1 rep 100kg x 1 rep 150kg x 1 rep 200kg x 0 reps
Wayne_Cowdrey		...	23-03-2012 @ 11:58
Still got a little bit of strength Member 400, 22043 posts	Big jump from 150 to 200!
nails		...	23-03-2012 @ 12:21
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Wayne_Cowdrey said:Big jump from 150 to 200! I know, I wasn't going for a pb, just wanted to know how I would fail. Gives me a sense of direction. My main focus will be on the zercher lift (out of the 3 variants), but now I have a goal and a record to beat. Before all I had was uncertainty.
nails		...	26-03-2012 @ 08:45
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Post Edited: 27.03.2012 @ 08:33 AM by nails Monday 26th 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 - Military Press 65kg x 5 reps 75kg x 5 reps 85kg x 5 reps 60kg x 10 reps 60kg x 5 reps 60kg x 5 reps A2 - DB Row 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 40kg x 10 reps (Each Side) --EXTRA'S-- Lalanne plank hold x 30 seconds Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps
nails		...	27-03-2012 @ 08:33
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Post Edited: 27.03.2012 @ 13:15 PM by nails Tuesday 27th 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-- Deadlift 120kg x 5 reps 120kg x 5 reps 142.5kg x 5 reps 157.5kg x 5 reps 175kg x 5 reps Zercher Lift 175kg x 1 rep --Couldn't resist, the bar was loaded so it seemed rude not too. This felt pretty close to my max No time today, only had about 15-20 minutes so just jumped in with my mates deadlift session. --EXTRA'S-- Lalanne plank hold x 60 seconds KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps
nails		...	29-03-2012 @ 09:28
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Thursday 29th 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 clicks up. 50kg x 10 reps 80kg x 5 reps 90kg x 5 reps --Got the bench wrong on this set and did 3 clicks up. 102.5kg x 6 reps -- PB by default since I haven't repped this weight before. Reverse Band Bench Press 140kg x 5 reps 190kg x 0 reps -- failed when the bands ran out. This is good I wanted to fail, not I have a point of reference. 160kg x 2 reps --I have failed this 2-3 times on bench press. My tri's were burning on the second rep. Would like to build up the reps a bit with this weight. The bands take about 60kg off the very bottom but goes completely slack about 6 inches up. --EXTRA'S-- Lalanne plank hold x 60 seconds KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) --To do Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps -- Need to have a think here. Not sure if it's best to just add more reps or work on harder variants. May be just add reps until I'm over 15 on a regular basis.
nails		...	30-03-2012 @ 07:24
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Friday 30th 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- Farmers walk 105kg(Each Hand) x 40m(turn@20m) 105kg(Each Hand) x 40m(turn@20m)--Dropped and regripped about 5m from the end 105kg(Each Hand) x 40m(turn@20m) --Dropped and regripped about 2m from the end A2- Squats 77.5kg x 8 reps 87.5kg x 8 reps 110kg x 8 reps 122.5kg x 8 reps --Had some major cba today, that or the farmers asked too much of me Reverse Band squats --Testing 160kgx 1 rep from bottom position--My training partner failed his first rep assuming the bands would take more load. So I got underneath for a very deep squat and got it back on the rack. Next we tried double looping the bands and discovered we couldn't hit depth before the bands took the entire bar weight. Need to have a rethink.
nails		...	02-04-2012 @ 09:29
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Post Edited: 02.04.2012 @ 13:24 PM by nails Monday 02nd April 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 - Military Press 60kg x 3 reps 70kg x 3 reps 80kg x 3 reps 90kg x 3 reps -- Equal PB A2 - DB Row 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 45kg x 5 reps (Each Side) with a pause at the top for each rep. 45kg x 5 reps (Each Side) with a pause at the top for each rep. Ghetto Log Press --FTOH Each Rep 60kg x 5 reps 60kg x 5 reps 60kg x 5 reps --Intended to do these as strict presses but all reps turned into a viper press. Need to do more reps, think 8's would be ideal. A bit more weight would be good as well, want to be gassing at the end of the set. --EXTRA'S-- Lalanne plank hold x 30 seconds Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps
nails		...	03-04-2012 @ 07:52
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Tuesday 2nd April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls --Memory is a bit hazy, not sure if i did these or not, can't feel the usual upper back pump. 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-- Mixed Grip Axle Cleans 60kg x lots and lots. --Find these really weird, can't really get the hang of them. I can power clean 60kg without issue but when the weightget above 100kg on the axle my power just goes. Trying the continental clean with mixed grip but my big problem is I don't have a gut to rest the bar on. This needs a lot more work. 18" Rack Pull 160kg x 5 reps 200kg x 5 reps 230kg x 5 reps 260kg x 5 reps 300kg x 1 rep 330kg x 0 reps --This would have been a strapless PB but something felt like it tore in my hand. I have a nice purple bruise near my little finger now, don't think it's serious, just a warning. --EXTRA'S-- --To do Lalanne plank hold x 60 seconds KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Boat Rope Chin Ups x? Reps
fctilidie		...	03-04-2012 @ 08:07
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Hope your hand clears up fast. Strong sessions as always in here.

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