OUTSPANation
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| outspan |  | ... | 01-02-2013 @ 19:33 |
 one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Squats 60kg x 12 100kg x 10 140kg x 8 180kg x 6 200kg x 3 210kg x 1 140kg x 15 Leg Extension 20kg x 15 40kg x 15 60kg x 15 Single leg 40kg 3sets x 10reps Leg Curl 40kg 3sets x 20reps Hanging Knee Raise 3sets x 15reps | ||
| outspan | | ... | 03-02-2013 @ 13:38 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Events at theCOMPOUND... Log Press 1motion 45kg x 6 FTOH 65kg x 3 FTOH 75kg x 3 FTOH 85kg x 2 FTOH strict press 45kg x 6 Red bands 55kg x 6 Red bands 65kg x 6 Red bands push press 45kg x 3 Green bands 55kg x F Green bands Log Press (FTOH) 85kg x 1 95kg x 1 105kg x 1 115kg x 1 Farmers 60kg x 30m Turn at 15m 100kg x 30m Turn at 15m 120kg x 30m Turn at 15m and hold Yoke 130kg x 30m Drop and turn @15m 210kg x 30m Drop and turn @15m 310kg x 15m Stones 140kg 3sets x 2reps | ||
| Samthepigman | | ... | 03-02-2013 @ 13:56 |
 See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300705.0 kgs @ 89kgs UnEq | Nice logging, whats ur max? Do you find using bands helps with training much? | ||
| outspan | | ... | 03-02-2013 @ 16:35 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Samthepigman said:Nice logging, whats ur max? Do you find using bands helps with training much? My max is 120.25kg... Only been using the bands for a few weeks but I'd like to think they are helping (",) If nothing else they allow an easy clean then a hard press so saves ya back quite a bit!!! | ||
| outspan | | ... | 04-02-2013 @ 10:59 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Scull Crusher (football bar) 10kg x 15 30kg x 15 40kg x 15 Scull crusher 60kg x 6 Rope Curls 30kg x 15 Scull Crusher 60kg x 6 Rope Curls 40kg x 15 Scull Crusher 60kg x 6 Rope Curls 50kg x 15 Football Bar Curl 40kg 3sets x 9reps Overhead Cable EXT single arm 40kg 3sets x 9reps Pull-Ups BW x 6reps 10kg 2sets x 6reps 20kg 3sets x 3reps RIP60 press-up superset with crunches 3sets x 20reps | ||
| outspan | | ... | 05-02-2013 @ 10:19 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Leg Extension 20kg x 20 40kg x 20 60kg x 20 Leg Curls 20kg x 30 40kg x 25 50kg x 20 Squats 80kg x 15 90kg x 15 100kg x 15 Was training with the wife who's 5'1" so the rack was set up for her to hit depth witch ment my balls were between my ankles at the bottom!!! SLDL 60kg x 15 90kg x 15 110kg x 15 Leg Ext (single) 40kg 3sets x 10reps | ||
| outspan | | ... | 06-02-2013 @ 10:13 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Feeling weak this morning... Log Press Strict 45kg x 12 65kg x 9 85kg x 6 65kg x 3 Red bands 65kg x 3 Red bands 65kg x 3 Red bands (x2 push) Axle Press 65kg x 3 85kg x 2 95kg x F | ||
| outspan | | ... | 07-02-2013 @ 10:26 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Had a decent breakfast today and resulted in a better session... Band Deadlift 20kg x 12 Green bands 60kg x 9 Green bands 100kg x 6 Green bands 130kg x 3 (Belt on) green bands 150kg x 3 Green bands 170kg x 3 (straps) green bands 190kg x 1 Green bands 200kg x 1 Green bands 210kg x 1 Green bands Back is still tender so opted for speed work with green bands... Tekkers got a bit sloppy near the end so really focused on the last lift and felt a lot better!!! Power Cleans 60kg x 6 80kg x 3 100kg x 1 110kg x F So close!!! 100kg x 2 100kg x 1 A little bit gutted not to get the 110kg although on the bright side I feel more confident now (",) Hanging Cleans 60kg 3sets x 9reps Crunches 3sets x 25reps Flicked Jeremy Kyle on when I got in, there are some seriously unfortunate looking people in the world!!! | ||
| Rodger | | ... | 07-02-2013 @ 12:54 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Nice squatting mate | ||
| neilakaconan | | ... | 07-02-2013 @ 22:22 |
 Member 2933, 511 posts SQ 200, BP 152.5, DL 232.5585.0 kgs @ 90kgs UnEq | outspan said:Had a decent breakfast today and resulted in a better session... Flicked Jeremy Kyle on when I got in, there are some seriously unfortunate looking people in the world!!! i saw that today! some right scummy lookin people on there Lol. are your power cleans on the axle or oly bar? | ||
| outspan | | ... | 08-02-2013 @ 09:03 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | neilakaconan said: i saw that today! some right scummy lookin people on there Lol. are your power cleans on the axle or oly bar? On the oly bar, did my axle work the day before and it didn't go to we'll lol | ||
| outspan | | ... | 08-02-2013 @ 09:06 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Rodger said:Nice squatting mate Thanx Rodge, thought volume work would be nice active recovery... Being so low and after pre exhausting on the ext/curls before made it tough tho!!! | ||
| outspan | | ... | 09-02-2013 @ 15:25 |
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290670.0 kgs @ 86kgs UnEq | Post Edited: 09.02.2013 @ 15:27 PM by outspan Awesome events session at PSFTyre Flip (warm up) 350kg x 5flips Log Press 95kg x 1 100kg x 1 105kg x 1 110kg x 1 115kg x 1 120kg x F Missed lockout then dropped it on my leg which bloody kills!!! Tyre Flip (speed work) 350kg 3sets x 5flips Block Press 80kg x 3 90kg x 2 100kg x 1 110kg x F No where near!!! Farmers (speed work) 60kg x 20m Turn @10m 110kg x 10m 130kg x 10m 150kg x 10m Yoke (speed work) 120kg x 20m Drop and turn @10m 160kg x 20m 250kg x 20m 300kg x 20m Drop and turn @10m 340kg x 10m 380kg x 10m | ||
| Lewisg | | ... | 09-02-2013 @ 15:35 |
Leeeeeewwissssss !!! Member 1011, 1803 posts SQ 250, BP 170, DL 312.5732.5 kgs @ 95kgs UnEq | Awesome work mate | ||
| shortandmighty | | ... | 09-02-2013 @ 15:39 |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 kgs @ 90kgs UnEq | Nice events session, 380 yoke x10m is bloody good. | ||
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