The SMALL Workout log.
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| LukeC |  | ... | 27-08-2008 @ 00:01 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | MrSmall said: Boxing is a demanding sport, my friend! Me too, are you at Uni or just live there like the rest of this bunch of monkeys? Im at the Uni. Im sure boxing is demanding, I would guess you are pretty lean for a 77kg lifter since boxing is your main sport. You have some good numbers and your bench beats mine, although it is not too hard to do that. | ||
| MrSmall | | ... | 27-08-2008 @ 07:26 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Thanks Luke. I weighed in at 76.5 the other day morning after gym, that's the lightest I've been in a long while. Hopefully get down a stronger and better conditioned 75kg by Xmas. | ||
| MrSmall | | ... | 27-08-2008 @ 09:55 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | 2nd day on Wendler's programme, some deadlifts, nothing major, was decent though, worked on form and whatnot. DL 1005x5 105x5 110x5 Pullthroughs 4x12 with the #3 band folded round a bar Ab wheel 3x15 | ||
| MrSmall | | ... | 29-08-2008 @ 10:51 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | I didn't get round to doing that ab wheel above, should do today. BP 40x5 55x5 57.5x5 60x5 Incline BP 40x5 45x5 50x5 55x5 DB Rows Was going to go for a nice rep pr but my left hand grip wouldn't cooperate so I did. 3x10x45kg instead. Rep PR being 20, I was disappointed I couldn't find a proper grip groove. Oh well! Condtioning and grip work this weekend. | ||
| MrSmall | | ... | 31-08-2008 @ 17:42 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | 3x3 on the bag a lot harder than 4x2, death ensues. Squats tommorow. | ||
| MrSmall | | ... | 01-09-2008 @ 10:46 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Squats. Nae bad. 75%, 80%, 85% x 5 Worked up to 80x5 85x5 90x5 Olympic squats, them. Bulgarian split squats 10kg db's x 6 15kg db's x 6 20kg db's x 6 Hanging leg raises 4x10 There you go. | ||
| MrSmall | | ... | 02-09-2008 @ 10:24 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | A splendid upper day today. In wave 2 of JIM WENDLER's 5/3/1 system. Triples of 80, 85, 90%. Apparently you're supposed to go for a rep max on the final set of your main exercise. Military press 40x3, 45x3, 47.5x3, 50x6 some kind of PR clearly. DB Bench 20x6, 25x6, 25x8 also some kind of rep pr. Chinups 10, +5kgx5, +10kgx5, +15kgx5, also some kind of pr! Bb Shrugs 100kgx10, 120kgx14, grip gave out, added straps, 120kgx20. Will do this always now with shrugs, some heavy heavy sets without straps then chuck them on and get a good pump in the yoke going. BB'ing trickery abound. I kid, I kid. | ||
| MrSmall | | ... | 06-09-2008 @ 08:14 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | did squats yesterday built up to 87,5x3 92,5x3 95x3 DB lunges 10kg db's x 10 (5 each leg) 15kg x 10 20kg x 10 Hate these. Russian twists with 10kg, 3x20 | ||
| MrSmall | | ... | 10-09-2008 @ 09:29 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | In uk! Coming to Manc in 8 days. Trained today at a place called the Academy Fitness. Nice place, lot of heavy weight and thick bars, untidy and people with beards. Brilliant! Did 2nd wave of benching, which was odd because I used a barbell there that wasn't the usual sort I'm used to, it wasn't as thin as normal olympic barbells, slightly fatter. I will put it down as 20kg, but I think it was 22.5 or maybe even 25. Flat bench barx10 40kgx10 60x5 65x3 70x3 75x2, the second one I dropped down too fast so the 2nd rep was a grinder where it shouldn't have. So instead of 80,85, 90% of my supposed max of 70 (lower than what it is but for the groove's sake), I did 95, 100, 105. Splendid. DB rows 20x10 30x10 40x12 45x12 with straps, nice thick dumbell handles but my grip is pitiful, you see. Shrugs again with this mighty bar. 60x10 100x10, tough on the grip, madness. Straps, 120x10. Grip work needed! Not a bad session. | ||
| MrSmall | | ... | 11-09-2008 @ 09:33 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Deadlifts 80, 85, 90% of a supposed 130 max, about 10% under what it really is. 60x5 100x3 110x3 120x3 130x3 Splendid. Band leg curls with #2 band Some grip work and abs. | ||
| MrSmall | | ... | 12-09-2008 @ 11:47 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Post Edited: 12.09.2008 @ 13:01 PM by MrSmall Overhead press day.Used a bar in this gym's squat rack. Again, it was thicker and felt heavier than than the normal olympic barbell I am used to using. However, again will count it as 20kg, it could be 22.5-25 however. I compared the two and it was def. heavier. Military press, supposedly 85, 90, 95% with 5 3 and 1 reps for each %. I reckon that last single was at least 60kg, so I'm happy with it. 40x5 50x5 55x3 57.5x1 Passed out a bit after the 2nd 55kg rep so didn't push the next one because I was passing out there too. HARDCORE! Don't know why, probably had my air in my chest. Incline bench 40x5 50x5 55x5 60x5 65x3, PR. Pullups A good load of pullups! Slightly wider than shoulder. 12 pullups, 12 pullups, 15 neutral grip chins, 15 pullups. And now, bb'ing trickery! BB Shrugs 110kg supersetted with Band aparts with the #2 band 2x15, then did 20 reps with the shrugs. Good stuff. | ||
| MrSmall | | ... | 15-09-2008 @ 10:06 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | My weakness, squats. Squats built up to 80x3 90x5 100x2(3rd rep spotter jumped in, I think I had that in me) 105x1(2nd rep I paused a bit and f**ked that up) Anyway that was the 85%, 90%, 95% I was supposed to do, so strictly it was a success. Hack squat or power squat machine, whatever it is 2x5x100kg 1x10x100kg DB Swings 10 x 15kg 2x10x20kg Brilliant exercise, brilliant brilliant. | ||
| MrSmall | | ... | 16-09-2008 @ 10:07 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Bunch of s**t benching. Flat bench built up to 60x3 65x5 70x3 75x1, thats my 5/3/1 first wave done. Attempted some heavier s**t at 80kg. 80xf 80xf 80xf First two I could have done but for some reason I was slipping off this s**tty bench, it's shiny plastic. The third one wasn't really moving. Dissapointed there. Attempted 75 again, put it back. 70x2 Then did some chins 12, 15, 10 And face pulls 3x10 with the #2 band. Moving to Manchester on thursday morning  | ||
| MrSmall | | ... | 17-09-2008 @ 10:50 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | deadlifts 100x3 110x5 120x3 130x1 135x1 140x1 grip | ||
| MrSmall | | ... | 28-09-2008 @ 11:06 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | first session at sugden on friday mp up to 55kgx1 inc bp up to 55x5 chins 10, 10, 6 shrugs up to 115kgx15 | ||
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