2013- IT'S TIME TO GET IT ON! and other such motivational mantra.

Monday 14/1/13

531 Week 2

Strict press
W/ups to:
56.5x3
65x3
72x5 Not too hard

Power clean and push press
75x3
85x3
95x3 This was hard, messed up the 2nd clean and tweaked the forearm.

Pull-ups
50 In blocks starting at 10

Kroc Rows
75x6 too heavy, form rubbish
65x8
65x8

Standing weighted crunches
3x15

Going to have look at my routine and probably move bench to Monday and do shoulders with squats. I'm not giving my shoulders enough rest after log on Sundays so I can't give everything to the pressing.

Stricting the day after log doesn't seem a great idea , you definitely need to get that programming tweaked m8. Good to see the 100kg log is a gimme now though

Training looks to be going well at the minute mate, like mark says though heavy press 2 days on the trot is never going to end well, press has come on lots though.

Nice strict and pull up volume!
Some heavy rows that - did fancy doing an all out high rep set

Im still wondering wheather to do push press (log) at same time as strict(log) like you do with oly bar. Prob better.

What are Standing weighted crunches?

Just seen youve done 100x2 log - Nice work mate

Cheers boys. The routine is going to be rearranged next week.
Rodger I find the high volume pull ups really help conditioning. I was disapointed with 2x100 I tripled it a couple of weeks back and the doubled 105.

Rodger, cable weighted crunches is like doing crunches stood up with the pulldown bar held behind the head to add weight, they work really well.

Wednesday 16/1/13

531 Week 2
Deadlift
w/up up to
3x170
3x195
7x220 Not bad only 1 short of comp PB

Speed deads
200x3 x5

Seated straight leg rows
3x15 ascending weights

Shrugs
200x8 x3

Supposed to do hanging leg raise, but was knackered now.

Awesome work on deads. That mixed grip too?

Cracking repping that Dave , 7 @ 220 is not to be sniffed at

Unfortunately that was with straps, my hands are pretty destroyed and sore at the minute between work and training, my grip is strong enough for it but after about 3 reps my hands feel like they've been dragged over a cheese grater.

Nice 220 x 7

Thanks Sam. Starting to feel strong again.

Still very good I mean hell ive spent 2 years using straps

I hardly ever used to use straps but the last few months my hands have got so sore anything over 200 for reps feels like handfuls of glass.

Friday 18/1/13
531 Week 2
Squats
w/ups to:
3x140
3x160
8x180 pussied out at 8, 10 was there if I had a spotter.

Front Squat
70x5
110x5
130x3 +1f legs went
110x10 not pleasant.

Bench
w/ups to:
3x95
3x110
4x122.5 hard!
122.5x1 paused, close grip
122.5x1 Paused, wide grip

Seated Incline log press
85x5 x3
90x5

Decline hands together press ups
10x3

Another pretty good session. Was aiming for 8 on the squats so happy to hit that and still have some left in the tank. Bench felt quite hard but I did work that on 100% of 1rm instead of 90% so may have to change that.

Sunday 20/1/13

So popped over to have a session with Legiez today.

Axle (all continental cleans)
bar (35)x10
75x5
85x5
95x3
105x2 clean was good, had to readjust for 2nd rep
105x2 Cleans were much better but shoulders felt horrible

Monster Dumbell
49x5
54x3
59x3
64xf had to have a little word with myself
64x2
64x3 much better, rep pb
69 xf xf Xf almost had it every time, third was locked out but unstable.

Stones
64,82,100 all to 60"
120 to 54
135x2 to 54"
160 many fails, couldn't even lap it today!
135x4 hamstrings went
135x2

Done. Axle still needs more work, the cleans were good but struggled with the transition from leg drive in the press. Everything else was ok. Not sure why I struggled so much with the 160 stone.