200 bench perhaps?
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LeedsMiniPower30/04/12 @ 22:06
Chest day
Flat bench
2 x 20 x oly bar
10 x 60kg
8 x 80kg
6 x 100kg
3 x 120kg
1 x 140kg
1 x 150kg
1 x 160kg
1 x 167.5kg fail
1 x 167.5kg fail (almost locked out)
6 x 140kg
incline db press
8 x 24kg db
3 x 8 x 30kg db
dips
8 x bw
3 x 8 x bw plus 20kg
incline cable flys
4 x 8
Standing calf raises
4 x 12 x 100kg
Flat bench
2 x 20 x oly bar
10 x 60kg
8 x 80kg
6 x 100kg
3 x 120kg
1 x 140kg
1 x 150kg
1 x 160kg
1 x 167.5kg fail
1 x 167.5kg fail (almost locked out)
6 x 140kg
incline db press
8 x 24kg db
3 x 8 x 30kg db
dips
8 x bw
3 x 8 x bw plus 20kg
incline cable flys
4 x 8
Standing calf raises
4 x 12 x 100kg
LeedsMiniPower03/05/12 @ 10:11
overhead day
Log press (comp log with bigger handles)
6 x 35kg ftoh
6 x 35kg ftoh
4 x 65kg ftoh
3 x 95kg ftoh
3 x 95kg ftoh
6 x 35kg ftoh (trying to roll it in one motion)
Axle
6 x 65kg
2 x 85kg ftoh
1 x 100kg f
1 x 100kg ftoh
1 x 100kg ftoh
1 x 100kg ftoh
1 x 100kg ftoh
1 x 100kg ftoh
8 x 65kg ftoh
db press
5 x 35kg
5 x 45kg
1 x 55kg
1 x 55kg
1 x 55kg
1 x 55kg
2 x 55kg
Mini medley (yoke plus 60kg 15m then 80kg keg)
10 x 15m sprint
5 x keg press
Log press (comp log with bigger handles)
6 x 35kg ftoh
6 x 35kg ftoh
4 x 65kg ftoh
3 x 95kg ftoh
3 x 95kg ftoh
6 x 35kg ftoh (trying to roll it in one motion)
Axle
6 x 65kg
2 x 85kg ftoh
1 x 100kg f
1 x 100kg ftoh
1 x 100kg ftoh
1 x 100kg ftoh
1 x 100kg ftoh
1 x 100kg ftoh
8 x 65kg ftoh
db press
5 x 35kg
5 x 45kg
1 x 55kg
1 x 55kg
1 x 55kg
1 x 55kg
2 x 55kg
Mini medley (yoke plus 60kg 15m then 80kg keg)
10 x 15m sprint
5 x keg press
LeedsMiniPower08/05/12 @ 23:11
Overhead day
Axle
3 x 65kg
3 x 65kg ftoh
3 x 85kg
2 x 85kg ftoh
Single arm db
3 x 35kg ftoh
1 x 55kg ftoh
log press
5 x 35kg ftoh
3 x 65kg ftoh
1 x 90kg ftoh
Medley run
100kg axle
55kg db
90kg log
72kg keg 40 seconds to complete
100kg axle fail
Medley run 2
100kg axle
55kg db
90kg log
72kg keg 38 seconds to complete
100kg axle fail
I established that i need to stop power cleaning as this is stopping me getting an axle for a second attempt.
Axle
2 x 65kg ftoh belt clean (first time)
1 x 85kg ftoh belt clean
1 x 100kg ftoh belt clean
1 x 105kg appolons ftoh belt clean (never done appolons)
1 x 115kg appolons ftoh belt clean (pb for any ftoh lift)
1 x 120kg ftoh fail and end up on floor
1 x 120kg ftoh fail, this time got to shoulders but couldnt press
keg
92kg fail.
Happy with my pb and im going to start belt cleaning which should help
Axle
3 x 65kg
3 x 65kg ftoh
3 x 85kg
2 x 85kg ftoh
Single arm db
3 x 35kg ftoh
1 x 55kg ftoh
log press
5 x 35kg ftoh
3 x 65kg ftoh
1 x 90kg ftoh
Medley run
100kg axle
55kg db
90kg log
72kg keg 40 seconds to complete
100kg axle fail
Medley run 2
100kg axle
55kg db
90kg log
72kg keg 38 seconds to complete
100kg axle fail
I established that i need to stop power cleaning as this is stopping me getting an axle for a second attempt.
Axle
2 x 65kg ftoh belt clean (first time)
1 x 85kg ftoh belt clean
1 x 100kg ftoh belt clean
1 x 105kg appolons ftoh belt clean (never done appolons)
1 x 115kg appolons ftoh belt clean (pb for any ftoh lift)
1 x 120kg ftoh fail and end up on floor
1 x 120kg ftoh fail, this time got to shoulders but couldnt press
keg
92kg fail.
Happy with my pb and im going to start belt cleaning which should help
walker08/05/12 @ 23:19
walker08/05/12 @ 23:27
Gra_Bul09/05/12 @ 08:15
Good work today mate, very strong axle work, its nice to get the appolons up its a beast!
Good luck with the deads this morning, I couldnt imagine lifting weights at this time of day lol
Good luck with the deads this morning, I couldnt imagine lifting weights at this time of day lol
walker10/05/12 @ 00:59
Gra_Bul said:Good work today mate, very strong axle work, its nice to get the appolons up its a beast!
Good luck with the deads this morning, I couldnt imagine lifting weights at this time of day lol
Good luck with the deads this morning, I couldnt imagine lifting weights at this time of day lol
Well it didn't go well lol
LeedsMiniPower12/05/12 @ 20:08
trained legs today - started dieting and had no carbs at all.
5 mins on bike
Leg extension
4 x 8
Squat
10 x oly bar
8 x 60kg
8 x 80kg
6 x 100kg
5 x 120kg
4 x 140kg
160kg
160kg
160kg
170kg
175kg
Box squats 16"
5 x 100kg
5 x 120kg
5 x 140kg
Seated calf raises
4 x 20
Stiff legged dead lift on 4" platform
5 x 50kg
5 x 80kg
5 x 110kg
5 x 130kg
Leg press (narrow stance)
6 x 150kg
6 x 200kg
6 x 250kg
6 x 300kg
Front squats (ass touching calfs and working on speed)
6 x oly bar
6 x 40kg
6 x 60kg
Leg Extension (heavy set)
4 x 4 max weight
Followed with some light biceps,situps,plank and hip flexors.
5 mins on bike
Leg extension
4 x 8
Squat
10 x oly bar
8 x 60kg
8 x 80kg
6 x 100kg
5 x 120kg
4 x 140kg
160kg
160kg
160kg
170kg
175kg
Box squats 16"
5 x 100kg
5 x 120kg
5 x 140kg
Seated calf raises
4 x 20
Stiff legged dead lift on 4" platform
5 x 50kg
5 x 80kg
5 x 110kg
5 x 130kg
Leg press (narrow stance)
6 x 150kg
6 x 200kg
6 x 250kg
6 x 300kg
Front squats (ass touching calfs and working on speed)
6 x oly bar
6 x 40kg
6 x 60kg
Leg Extension (heavy set)
4 x 4 max weight
Followed with some light biceps,situps,plank and hip flexors.
walker12/05/12 @ 22:09
LeedsMiniPower17/05/12 @ 22:58
Monday chest (away with work so trained at david lloyd in Reading)
Side and front raises to warm up
Incline Bench
2 x 10 x oly bar
10 x 60kg
8 x 80 kg
6 x 100kg
4 x 120kg
10 x 80kg
Cable flys
4 x 10
Decline bench
10 x oly bar
8 x 60kg
6 x 100kg
6 x 130kg
6 x 145kg
6 x 150kg
dips
6 x 10 x BW
Cable flys with 5 second pause
4 x 10
Box Squats (16" with 2 second pause)
6 x 100kg
6 x 120kg
6 x 140kg
6 x 160kg
Calf raises
1 x 50 reps
Side and front raises to warm up
Incline Bench
2 x 10 x oly bar
10 x 60kg
8 x 80 kg
6 x 100kg
4 x 120kg
10 x 80kg
Cable flys
4 x 10
Decline bench
10 x oly bar
8 x 60kg
6 x 100kg
6 x 130kg
6 x 145kg
6 x 150kg
dips
6 x 10 x BW
Cable flys with 5 second pause
4 x 10
Box Squats (16" with 2 second pause)
6 x 100kg
6 x 120kg
6 x 140kg
6 x 160kg
Calf raises
1 x 50 reps
LeedsMiniPower17/05/12 @ 23:07
Tuesday - shoulders again in reading
Cable/dumb bell side raises
Front raises
Power cleans
10 x oly bar
6 x 60kg
6 x 80kg
4 x 100kg
Push press from rack
10 x oly bar
6 x 60kg
6 x 80kg
6 x 100kg
2 x 110kg
1 x 120kg PB
Seated db press
6 x 34kg db
6 x 40kg db
6 x 44kg db
6 x 48kg db
Snatch
4 x 6 x oly bar (supersetted with front raises)
upright rows
4 x 8 x 50kg
Cable/dumb bell side raises
Front raises
Power cleans
10 x oly bar
6 x 60kg
6 x 80kg
4 x 100kg
Push press from rack
10 x oly bar
6 x 60kg
6 x 80kg
6 x 100kg
2 x 110kg
1 x 120kg PB
Seated db press
6 x 34kg db
6 x 40kg db
6 x 44kg db
6 x 48kg db
Snatch
4 x 6 x oly bar (supersetted with front raises)
upright rows
4 x 8 x 50kg
LeedsMiniPower18/05/12 @ 23:44
Post Edited: 18.05.2012 @ 23:45 PM by LeedsMiniPower
Leg session (wasnt meant to heavy but as usual walker got carried away and wanted to go heavy!!!!)Squats
2 x 10 x oly bar
6 x 60kg
5 x 100kg
5 x 135kg
5 x 150kg
3 x 175kg
1 x 190kg
1 x 200kg PB
Box squats
5 x 130kg
5 x 150kg
Leg press
4 x 6 cant remember weights but went fairly heavy
Dips
3 x 20 x bw
cg bench
10 x 30kg
10 x 60kg
2 x 6 x 110kg
lying db tri extension
4 x 8 x 17.5kg db
Calf raises on machine
4 x 8 x 100kg
walker19/05/12 @ 00:19
LeedsMiniPower said:Leg session (wasnt meant to heavy but as usual walker got carried away and wanted to go heavy!!!!
LOL! It was you who wanted to go heavy, I was gonna stop at 150!! Anyway it was a sweet session, well done on the 200
LeedsMiniPower19/05/12 @ 19:53
Back and bi's
Rotator cuff and foam roller work to warm up.
Reverse lat pull down
4 x single arm
4 x both arms
Bicep curls
4 x 10 x 8kg db's (warm up)
Wide arm pullups
6 x BW
6 x BW plus 15kg
5 x BW plus 25kg
2 x 5 x BW plus 30kg
2 x 5 x BW narrow grip
Reverse DB flys
4 x 8 x 8kg db
Rack pulls
5 x 100kg from floor warm up
5 x 150kg from floor warm up
1 x 200kg
2 x 220kg
2 x 240kg
2 x 250kg
Kroc rows
4 x 8 x 54kg db
Seated machine row
4 x 5 x 100kg wide
4 x 5 x 110kg narrow
Standing cable pulldown
4 x 8
Oly bar curls
6 x bar
2 x 6 x 40kg
Seated db curls
4 x 8 x 20kg db
Single arm cable curls
4 x 8
Situps on decline bench
4 x 8
Rotator cuff and foam roller work to warm up.
Reverse lat pull down
4 x single arm
4 x both arms
Bicep curls
4 x 10 x 8kg db's (warm up)
Wide arm pullups
6 x BW
6 x BW plus 15kg
5 x BW plus 25kg
2 x 5 x BW plus 30kg
2 x 5 x BW narrow grip
Reverse DB flys
4 x 8 x 8kg db
Rack pulls
5 x 100kg from floor warm up
5 x 150kg from floor warm up
1 x 200kg
2 x 220kg
2 x 240kg
2 x 250kg
Kroc rows
4 x 8 x 54kg db
Seated machine row
4 x 5 x 100kg wide
4 x 5 x 110kg narrow
Standing cable pulldown
4 x 8
Oly bar curls
6 x bar
2 x 6 x 40kg
Seated db curls
4 x 8 x 20kg db
Single arm cable curls
4 x 8
Situps on decline bench
4 x 8
FAT_SAM21/05/12 @ 22:26
Strong work here mate especially the decline bench, that really stands out!
Do you find you get carryover from decline to normal bench?
Do you find you get carryover from decline to normal bench?
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