Dyers traning log of sorts.
| dyer87 |  | ... | 10-01-2013 @ 21:13 |
 Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 10/01/13 squats stil diein from this flu i caught over a week ago but i hit all the weights relatively easy besides my form was off its been a while since iv done squats with decent weight for me. Squats. 60kg x 10 80kg x 5 100lg x 5 120kg x 5 140kg x 1 160kg x 1 180kg x 5 185kg x 3 190kg x 2 barbell lunges 60kg x 10 each leg 80kg x 5 each leg 80kg x 8 each leg seated calf raises 50kg x 10 x 5 sets | ||
| dyer87 | | ... | 12-01-2013 @ 17:42 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 12/01/13 conditioning work on yoke and strict log I have only trained yoke once i hate it but its a weakness so needs to be beasted this session was done on a raging hangover! YOKE 55kg 40m 155kg 40m 200kg 40m 250kg 40m 285kg just made 20m was a struggle but i found the weight where i die at all the 40m were drop and turn at 20. 245kg 20m-195kg 20m-150kg 40m my mate was stripling the weight so soon as i touched down remove weight and go got the lungs working! 205kg 200ish m not sure of exact distance but it was looong and make me bunder like a champ. Strict log All ftoh each rep 85kg x 5 90kg x 3 95kg x 2 105kg x 1 105kg x 1 | ||
| dyer87 | | ... | 14-01-2013 @ 18:52 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 14/01/13 SLDL read delt row machine Single arm 100 x 8 112.5 x 5 125 x 5 SLDL 60kg x 8 80kg x 5 100kg x 5 130kg x 1 150kg x 1 160kg x 1 170kg x 5 175kg x 3 180kg x 3 wide grip pull ups 4 sets of 5 reps focusin on speed and slow negatives. Power cleans last min decided to throw these in 60kg x 5 x 2 sets 80kg x 5 90kg x 3 100kg x 3 | ||
| dyer87 | | ... | 15-01-2013 @ 20:26 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 15/01/13 pressing flat bench 60kg x 10 80kg x 5 100kg x 3 110kg x 1 120kg x 5 125kg.x 3 127.5kg x 3 Unsupported seated log press 85kg x 5 90kg x 4 92.5kg x 3 95kg x 2 High incline log press 90kg x 5 x 5 tri ext machine as evrrythin else was taken and i was too f**ked for floor presses 40kg x 10 50kg x 10 60kg x 10 70kg x 8 | ||
| Daws87 | | ... | 15-01-2013 @ 20:45 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Good session mate! | ||
| dyer87 | | ... | 17-01-2013 @ 20:23 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Daws87 said:Good session mate! Thanks mate! we need to sort that event session soon | ||
| dyer87 | | ... | 17-01-2013 @ 20:27 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 17/01/13 squats had a loooong day at work but had to get these out the way. the weights arent that hard atm as im only in second week of new routene working on percentages but they will get there. Squats ( all completely raw) 60kg x 10 80kg x 5 100kg x 5 120kg x 3 140kg x 1 160kg x 1 170kg x 1 182.5 x 5 187.5 x 3 192.5 x 2 leg press machine stack x 12 x 3 sets then i played around with calves and left for food. | ||
| dyer87 | | ... | 18-01-2013 @ 19:33 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 18/01/13 iv been bunged ona course all weekend so had to train today instead amd the gym was heaaaaving so i f**ked stricy log off and played around on dbells which i havnt touched since i dislocated my shoulder last august. i felt heavy n tired today and really didnt wna train. Shoulders seated OH dbell press 25kgs x 10 x 2 30kgs x 5 35kgs x 5 40kgs x 10 45kgs x 10 50kgs x i f**ked jacking my left dbell up n it cained my arm so i dropped em both n left it alone. Standing thick bar strict press 60kgs x 10 80kgs x 10 90kgs x 8 my shoulders felt ruined havnt had much recovery time since the last press session so understandable. Dips 30reps chain added 15reps 2 x chains added 15reps bw dips held at bottom of movent 2 secs up to lockout hold 2 secs for 10reps. | ||
| Daws87 | | ... | 18-01-2013 @ 19:45 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Good pressing bud! | ||
| dyer87 | | ... | 22-01-2013 @ 15:55 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 21/01/13 deadlifts trained at my old gym it was freezing and i never get a rep pb over here so sorta went into this session with a defeated attitudr already. Warmed up with power cleans up to 80kgs sets of 8 deads. 100kg x 10 140kg x 5 160kg x 3 180kg x 1 200kg x 1 212.5kg x 4 got the 5th up to my knees but cudnt jack it up due to naff hand placement n general weakness 217.5kg x 2 i was supposed to do 3 but forgot and i doubt i would of got it anyway 222.5kg x 2 hyperextensions all with a pause at the top 15kgs x 10 20kgs x 10 20kgs x 10 last sec each rep held at the top for long as possible Hip extensions 2 sets of 10 each leg after these my lower back pump was soocbad i had to sitdown fot a while then left n didnt bother with biceps i was in clip n hurting alot today lol. | ||
| dyer87 | | ... | 22-01-2013 @ 20:14 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 22/01/13 chest trained with a monster today was slitely worried with no warmup sets but just tried keeping up as best i could. Decline bench 90kg x 10 120kg x 8 140kg x 5 160kg x 3 pb 180kg x 1 pb strip set 140kg 8reps into 100kg to failure into 60kg to failure lots of forced reps on the weights aswel i felt ill after nevwr veen so pumped. Incline flys 30kgs x 5 x 3sets Alt arm dbell press on fitness ball found these wierd as never done em but they wer great 40kgs x 12 45kgs x 10 50kgs x 5 finsished off with 3 sets of 10 on shoulder press machine facing the seat | ||
| dyer87 | | ... | 24-01-2013 @ 20:29 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 24/01/13 squats Squats 90g x 10 100kg x 5 120kg x 3 140kg x 3 160kg x 1 170kg x 1 180kg x 1 185kg x 5 190kg x 5 195kg x 5 strip set had 3handy spotters  180kg x 5 140g x 10 100kg x 10 that was me game set n match finished did some assistance on leg exts left calves as im carryin a strain in my right calf. happy with this weeks session and lookin forward to log and events saturday | ||
| dyer87 | | ... | 26-01-2013 @ 17:51 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Overhead and stones 26/01/13 today was all about sorting out technique and finding my weak areas. Warmed up with a 25kg log Worked on 80kg cleans singlee until we wer satisfied we had it right then worked on push pressing the log. Ftoh big log 80kg x 3 90kg x 3 100kg x 3 110kg x 3 PB Swiss bar press with chains 5 presses with long paused longouts to work on my core strength as this was identified as the weakest part of my log as i was unstable. we did 4 sets of these all presses were strict and explosive then we added push presses with another 3 sets. After we did a few sets of 60kg swiss presses again holding lockout after these my shoulders wer finished was all wuicktime but it f**ked me. Stone work Fixed what i was doing wrong changrd it all up and found the second phase of the movement a hell of alot easier after. 105kg - 8 loads onto 5ft platorm 115kg- 5 loads 120kg - 3 loads Was planning on training farmers but decided not to push it as in achein like hell from this week. happy with progress im moving up with bodyweight and my most of my lifts r on the rise hit a few pbs this week which is always good. | ||
| Daws87 | | ... | 26-01-2013 @ 18:53 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Good work mate | ||
| dyer87 | | ... | 27-01-2013 @ 11:52 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Daws87 said:Good work mate Thanks mate hope ur well | ||
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