The Walker Power
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| walker |  | ... | 10-04-2012 @ 22:47 |
 Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Bench and Overhead day Trained this evening 6-8:30 at The Junction Gym with Sob. Bench 20 x 10 20 x 10 60 x 5 75 x 5 95 x 6 PB (531 target only 1) 112.5 x F x 3 thought I'd go for new PB, lockout wasn't there. Dumbbell ftoh 35 x 2 45 x 2 50 x 1 PB - pleased with increase after 6 days  52.5 x F x 7 times or something stupid. Just felt heavy on shoulder, couldn't lock it out. It will come.. Axle Press 65 x 1 x 2 75 x 1 x 2 85 x F x 3 - just wasn't going up so dropped it to 80 x 1 PB  Log press 70 x 1 x 2 75 x 1 80 x F 80 x 1 PB - after some advice from Graham (cheers) - that's another 5kg on.85 x F too tired. Barrel press Not good trying these for first time tired! 62 x 1 x 2 70 x F Overall a good session, very happy with progress. | ||
| walker | | ... | 10-04-2012 @ 23:15 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Gra_Bul said:Good to meet you both today, be nice to see you down there in the future, good luck with the training Good to meet you too pal, and as I said grateful for the advice. I'm training down there most sessions now as it's only 15-20 mins from me and the gyms in Barnsley are s**te! | ||
| walker | | ... | 11-04-2012 @ 20:43 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Deadlift and events day. Trained this afternoon 2:30-5:30 at The Junction Gym with Sob again, a long session and was already tired from last night! Deads 60 x 5 60 x 5 110 x 5 150 x 5 180 x 2 200 x 1 220 x 1 235 x F - tried with no shoes on, felt awful so tried normally 235 x F - nearly but not quite. Yoke (first time on this, f**k me!) 90 frame only 30m 170 15m x 2 230 15m x 2 260 10m x 2 - hard work Frame (again first time) 125 - 10m 185 - 10m 205 - 10m - no problems with these Atlas Stones to 48" (first proper go at this, again f**k me!) 80 x 2 110 x F 80 x 4 110 x 1 after quite a few attempts Forearms now f**ked  Axle Deads No straps 145 x 1 195 x 1 210 x 1 x 2 singles Much better this week, deffo some reps if fresh Good session, not too bothered about not getting deadlift PB. | ||
| walker | | ... | 14-04-2012 @ 18:25 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Heavy Squat day/Light Bench and general mop up. Trained at Xercise4Less Leeds this afternoon as staying at my parents. I felt good pre-gym so planned on trying to get my Squat PB... Squats 20 x 10 20 x 10 70 x 5 100 x 5 120 x 5 - New PL belt on 135 x 3 150 x 2 (531 done) 165 x 1 180 x 1 - new PB, felt easy and very smooth. 185 x 1 - " 190 x 1 - felt good again and definitely not max so.. 195 x 1 - PB!! This was more of a fight but went up nicely, well happy Pullups BW x 6 BW x 5 BW x 4 BW x 3 Getting weaker at these as my weight goes up! Leg Press 125 x 10 225 x 10 x 3 Light Bench Press 20 x 10 x 2 60 x 10 x 3 - Nice and fast 60 x 10 - Paused each rep Hyperextensions BW x 10 15 x 10 BW x 10 15 x 10 Hammer Curls (Bicep strength/size needs increasing!) 17.5 x 10 x 3 Decline Bench Situps BW x 15 x 3 A very good session, and smashed my squat PB . 200 is just around the corner.. | ||
| walker | | ... | 17-04-2012 @ 21:49 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Post Edited: 17.04.2012 @ 23:33 PM by walker Bench and Overhead dayTrained this evening 5-7:00 at The Junction Gym with Sob. First after work session since my paternity leave finished on Monday Bench 20 x 10 20 x 10 60 x 5 80 x 3 90 x 3 100 x 3 PB, never rep'd 100 before, more reps there 112.5 x 1 new PB until.. 115 x 1 massive new PB! Dumbbell ftoh 35 x 2 45 x 2 50 x 2 singles 52.5 x 2 singles - much easier this week 55 x 5 singles - Massive 5kg PB on last week Axle Press 55 x 2 85 x F 75 x 1 85 x F Onto some Medley work which I mainly failed apart from the DB. Felt quite tired after bench and DB work though, need to get back used to training after work. Did a medley with 65kg axle, 55kg DB, 70kg log but failed 80kg barrel, was knackered, think I need to work on my fitness?! Very happy with the session especially bench, a few more PBs. Here's a vid of my training partner Sob on the Yorkshire's Strongest Novice medley at 90kg BW: | ||
| walker | | ... | 18-04-2012 @ 23:07 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Axle Deadlift/Events day. Trained this evening 6:15-8:30 at The Junction Gym with Sob. Another long session after work! Axle Deads With straps 65 x 10 105 x 5 145 x 5 185 x 5 210 x 4 PB - couldn't lock out the 5th, had time for more. More to come. 210 x 3 These were much better with DOH and straps. Atlas Stones Another attempt at these with no tacky.. 110 to 48" 110 to 54" Couldn't get 120 off floor. Looking forward to next week's session with Gra and tacky! Barrel and Sandbag loading (first attempt at loading) 80kg barrel to 46"(ish) from 5m x 2 98kg sandbag to same x 2 Moving Medley (first attempt) 200kg frame 10m, 80kg barrel to 46" from 5m, 270kg yoke 5m (was supposed to be 260kg and felt really f**king heavy, knackered me!) 200kg frame 10m, 80kg barrel to 46" from 5m, 260kg yoke 10m, 98kg sandbag to 46" from 5m. Finished it this time, was tired from first f**kup though so can be quicker! Very good session, although no oly bar deadlifting this week. Some vids of the session: Me... Sob... | ||
| walker | | ... | 20-04-2012 @ 19:46 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Heavy Squat/Assistance plus mop up. Trained at the Junction this morning 11-12:30 by myself Squats 20 x 10 20 x 10 60 x 5 100 x 5 120 x 5 140 x 3 155 x 3 175 x 3 PB (vid) 185 x 1 (vid) Chins BW x 8 BW x 6 BW x 5 BW x 4 Front Squats (light) 20 x 10 60 x 10 60 x 12 60 x 12 Hammer Curls 17.5 x 10 x 3 Decline Bench Situps with Hyperextensions Superset BW x 15 Situps into BW x 15 Hypers - x 3 sets Very happy with the session and a big PB for 3 reps on the Squat . Here's some vids of my squatting, please advise on form/depth etc. | ||
| walker | | ... | 23-04-2012 @ 17:37 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Post Edited: 23.04.2012 @ 20:21 PM by walker Bench and Overhead dayTrained this afternoon 12-1:30 at The Junction Gym. Bench 20 x 10 20 x 10 60 x 5 75 x 5 85 x 5 97.5 x 6 PB Strict Press (1st rep cleaned) 20 x 10 40 x 5 50 x 2 60 x 1 70 clean only 70 x F (from the rack) - don't know why I couldn't push this out, haven't done strict for a few weeks though but thought I'd see where it's at. Difficult doing it after benching though, I need to try it fresh. Clean and Press - Oly Bar (practicing split jerk technique for axle) 60 x 3 70 x 3 80 x 2 85 x 1 PB for anything OH! Stopped there, didn't want to go heavier until technique sorted but felt like a bit more there. Log press 35 x 3 70 x 2 80 x 1 85 x F 3 times. Nearly but not quite. Dips BW x 12 BW x 11 20 x 5 Finished at that, needed to get home and get ready for work. Happy with the session. | ||
| walker | | ... | 25-04-2012 @ 23:02 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Axle Deadlift/Events day. Trained today 4:30-6:15 at The Junction Gym. Felt knackered today after quick change around at work and needed to keep it short (ish). Axle Deads With straps 65 x 10 105 x 5 145 x 5 165 x 3 185 x 2 210 x 5 PB - one more than last week, although I didn't feel comfortable and couldn't get my belt right. Think my belly needs trimming back... 145 x 10 deload Barrel and Sandbag loading medley to 44" from 5m 70kg barrel 100kg sandbag 80kg barrel 100kg sandbag Just ran this once, wasn't bothered about time but it felt ok. Car Deadlift 180(ish) x 8 - just gave this a quick go as it's in the first timers comp in Sept, felt easy enough, didn't struggle to hit 8, different though felt like all legs! Atlas Stones this time with tacky (thanks to Rich )110 to 48" 120 to 48" x 2 145 to 48" x F x 3 - the 3rd time I thought it was gonna go but just missed it. Next time it's going up! 120 to 48" Not a bad session, not much volume and took longer as I was tired and spent too much time gassing! | ||
| walker | | ... | 28-04-2012 @ 23:26 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Heavy Squat day. Trained at Xercise4Less Leeds this evening 6-8 with Sob. Big squat session planned. Squats 20 x 10 20 x 10 70 x 5 110 x 5 150 x 2 170 x 1 185 x 1 200 x 1 - PB 205 x F - Didn't set up right. 205 x 1 - PB! Then tried with wraps for first time.. 170 x 1 - very fast 200 x 1 - again quick, much better than without 210 x F - got out of hole well but stuck half way up. I love knee wraps! Pullups BW x 6 BW x 5 BW x 5 BW x 5 BW x 10 x 2 Hypers done in between. Hammer Curls 15 x 10 x 3 Decline Bench Situps BW x 15 x 3 Gym shut at 8 so finished there! Delighted with breaking 200 squat! | ||
| walker | | ... | 30-04-2012 @ 18:05 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Bench day. Trained this afternoon 2:15-3:45 at X4L Leeds with my bro. Bench 20 x 10 20 x 10 60 x 5 80 x 5 90 x 3 100 x 2 110 x 1 120 x F - pissed off, was going up but hit stupid spotter rack and knocked me. Failed it again, right elbow/bicep felt strange/sore after Sat and 1st attempt didn't help. CGBP 60 x 10 x 3 sets Clean & Press (jerk technique practice - oly bar) 20 x 5 40 x 5 60 x 3 Above felt good and easy, technique coming on so tried these with belt cleans. 90 x 1 - easy 100 x 1 PB - went up very easily . Well happy with this.Doing overhead work tomorrow eve at the Junction so left it there, my right elbow/bicep was feeling sore and weird. Tried for dips but wasn't happy so finished there not wanting to worsen it. Very happy with getting 100kg up! Hopefully gonna nail it on the axle and log soon. | ||
| Skip | | ... | 01-05-2012 @ 12:01 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Great training, lots of PBs! | ||
| walker | | ... | 01-05-2012 @ 17:54 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Skip said:Great training, lots of PBs! Cheers mate, I'm enjoying my training at the minute and think that helps! | ||
| walker | | ... | 01-05-2012 @ 22:15 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Quick overhead session before work. I'm on nights all week this week 9-5 which is s**t . Normally only train 3 times a week and to be honest I wish I hadn't gone tonight, felt crap and have got a bit of the s**ts! Trained 7-8 at the Junction with Sob. Log 35 x 5 35 x 5 65 x 2 85 x F was trying to split jerk but was terrible. 75 x F ?? 65 x 2 with split jerk. Used the 35kg fat handled log today, normally use the thinner handled one so i'm blaming that for a s**t session. Axle Press Again with a split jerk this time 65 x 3 - comfortable although the stupid bent axle made it much more difficult. 85 x 1 PB 100 x F x 3 - so nearly there! Technique for jerk needs more practice and also the bent ass axle made it more difficult. Annoying session but still happy with an axle PB and my right bicep tendons were giving me grief again. I wouldn't normally train 2 days consec for bench & overhead either. | ||
| AndyCoupe | | ... | 01-05-2012 @ 22:25 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Unlucky with the 100kg axle I'm sure it will go up soon | ||
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