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The SMALL Workout log.

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MrSmall		...	18-07-2008 @ 13:31
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 18.07.2008 @ 20:39 PM by MrSmall Solid training today. Box squats to about parallel. 60x5 80x3 100x1 110x1 120x1 140x0 130x0 130x1 100x1 110x1 120x1 Good stuff. Rom. Deadlifts 2x5x100kg Oblique side bends 2x8x35kg
MrSmall		...	20-07-2008 @ 10:56
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Yesterday: 5x2min rounds on the heavybag
MrSmall		...	20-07-2008 @ 18:25
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Today did 2x3 min on the bag 4x1min power boxing 2x20second punchouts minute rest in between all that rubbish. ME Bench tommorow, floor press.
MrSmall		...	21-07-2008 @ 11:26
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Morning swim Floor press 5x40 3x60 1x70 1x80 Pullups, sorta wide 6,6,5,6 BB Shrugs 60x10 110x8 110x15 Face pulls with #2 band 2x10 Bag work later.
MrSmall		...	22-07-2008 @ 11:05
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 22.07.2008 @ 19:09 PM by MrSmall Didn't do bag work yesterday. Today: Morning swim Deadlifts 60x5 100x1 140x1 145x1 PR, s**te form though, no leg drive, can't start it off the ground with the legs. 110x1 100x3 better form, no starting leg strength. Squats 60x5 100xFAIL pitifully weak! 90x2 90x1 90x1 Pause squats 70x3 80x2 Failed on the 100kg squat afterwards, BAH. Complete crap. Thursday will be heavy squatting, see where I'm at. Some situps/russian twists/hanging leg raises, then Pullthroughs 3x8 with the #3 band. Fun. Bag work 2x3min rounds 3x1 min power boxing 2x20second punchouts Hurt my wrist a bit, must twist it more on the hooks, but none of you care about that I'm sure. Excellent.
MrSmall		...	24-07-2008 @ 11:15
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Morning swim. Decent session today. Push Press 40x5 50x1 55x1 60x1 65xfail - I did this last time, tried it again but wasn't happening. Next time should do 67.5 or more. 60x1 60x1 DB Rows 25x8 35x8 45x13 kroc rows! Weighted chinups 5 3 with 5kg 3 with 10kg 1 with 15kg 3 with 10kg BB Shrugs, shrug cardio! Actually DB shrugs, 45kg each hand x 15 reps, too easy BB Shrugs 120kg x12,x8 That is all. Boxing later.
MrSmall		...	24-07-2008 @ 20:15
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Heavy bag 2x3 min rounds 1x2 min round 3x25sec punchouts
MrSmall		...	25-07-2008 @ 11:02
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Squats today, need work. 60x5 90x1 100x1 110xf 110x1 105x1 100x1 105xf 100x1 something like that. box squats, about parallel. 100x3 120x1 135xf , got this if I hadn't done all the rest Hamstring curls with #2 band 3x8
MattGriff		...	25-07-2008 @ 12:28
Member 194, 3976 posts	You box squatted more than you squat??????
JC		...	25-07-2008 @ 12:48
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	MattGriff said: You box squatted more than you squat?????? Maybe the box is above parralel??
MrSmall		...	25-07-2008 @ 12:56
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 25.07.2008 @ 13:03 PM by MrSmall I have good box squat form, and the box was about parallel. My normal squats are high bar, ass to floor a la olympic squats. Thanks for the replies, fellas.
MattGriff		...	25-07-2008 @ 13:19
Member 194, 3976 posts	Even so I would still be surprised to see it(granted there are eceptions), are you squatting to the box or sitting on the box? If the latter your posterior chain must totally dominate your quads in terms of power.
MrSmall		...	25-07-2008 @ 14:31
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 25.07.2008 @ 14:37 PM by MrSmall Oh yes, I sit down on the box, do the little roll back thing, then get up. My deadlifts are pretty much all back, most would call them stiff legged. So would I if it wasn't to show how pitiful my form is and off-the-ground quad strength is. Hence, more squats, front squats will also feature. http://www.youtube.com/watch?v=QugVk20OdKY Like that but with a shoulder width stance, for the conventional deadlift leg position.
MrSmall		...	26-07-2008 @ 12:59
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Sadly no training today. Driving. Tommorow on duty, even less training. Monday also on duty, but will find time to do some conditioning in the morning. Tuesday I push off home, also conditioning, and wed/thur morning normal training. Thursday evening I fly to Athens till Sunday, no training there either, unless there are some punchups at the Iron Maiden concert I'm attending! And Sunday afternoon/Monday back to normal.
MrSmall		...	30-07-2008 @ 10:02
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	f**k the army. Those were my last 2 duties done. Didn't sleep much till yesterday, today felt anything but refreshed in the gym. Had a headache doing squats. Did. Front squats 60x5 80x2 Unracked 90, felt all over the show, back squatted it, then did 100kg back squat. Unracked 105, felt all over the place again, so called it a day, did some bulgarian split squats 2x5x20kg. Better next week I hope.

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