mrbeige's take two log
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| mrbeige |  | ... | 01-09-2014 @ 21:17 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 1st September Circuit/Tough Mudder training Trail running with exercise 'stations' 35 mins | ||
| mrbeige | | ... | 02-09-2014 @ 23:03 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 2nd September - Press/Squat day (Workout 2A) in the Stoubliette Warm-up: Limber 11 Bar circuit (DL, RDL, BOR, PC, FS, PP, BS) Strict Press: (120secs rest) Barx10 35x10 42.5x5 50x5 60x5 ----- 4x67.5 4x67.5 4x67.5 8x62.5 Press Starts 85x3 90x3 95x3 Squat: 5x5 (90secs rest) Barx10 40x10 60x5 85x5 ----- 105x5 105x5 105x5 105x5 105x5 Single Arm Rows: 4x10 (60-75secs rest) 33x10 33x10 33x10 33x10 Snatch Grip RDL (60-75secs rest) None Some curlz and triceps ext. shizzle Stretching Summary Good session tonight. Pressing was strong, nice fast start to each rep. Press starts were OK, slowly getting used to the heavier weight in the hands. Squats were solid, ass to grass on each rep and high bar. Felt good on the knees. Rows were tough, had me blowing out of my ass. Finished with some BB fluff on my arms, as I didn't do the RDLs. That is all | ||
| mrbeige | | ... | 03-09-2014 @ 07:56 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 2nd set of 105x5... | ||
| chaos | | ... | 03-09-2014 @ 09:01 |
 An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Some quality stuff going in here! How the knee these days (or was it your back - i'm old can't remember s**t these days!)? | ||
| mrbeige | | ... | 03-09-2014 @ 12:51 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | chaos said:Some quality stuff going in here! How the knee these days (or was it your back - i'm old can't remember s**t these days!)? Cheers Chaos! It is my knee that was a bit broken. Seems to be on the mend now though, so picking up squats from a light level and working up slowly with 5x5. | ||
| mrbeige | | ... | 04-09-2014 @ 22:47 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 4th September - Bench/Deadlift Day (Workout 2B) in the Stoubliette Warm-up: Limber 11 Bar circuit (DL, RDL, BOR, PC, FS, PP, BS) Deadlift: (120secs rest) 60x10 100x5 140x5 ----- 157.5x5 157.5x5 157.5x5 157.5x5 157.5x5 157.5x5 157.5x5 Bench Press: 3x3-6 + back off set (90secs rest) Barx20 45x10 55x5 67.5x5 82.5x5 ----- 100x3 100x3 100x3 87.5x9 Zercher Squats: 4x10 (60-90secs rest) 60x10 60x10 60x10 60x10 Triplest - Front/Side Raise/Pull-aparts: 3x15/3x15/3x15 (90secs rest) 15x15/5x15/Red bandx15 15x15/5x15/Red bandx15 15x15/5x15/Red bandx15 Power Snatch: 3x5 (90secs rest) None Stretching Summary Battered after that lot. Loads of deadlift volume. All nice fast reps, but back started to get fatigued towards the end. Bench was solid. Rep PB that, I think. Pretty sure I've not tripled 100 before. Zerchers in there to get the blood flowing in the quads and knees. Delts pumped after the triple set. Ran out of time to do the Power Snatches. That is all | ||
| mrbeige | | ... | 04-09-2014 @ 22:47 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Post Edited: 04.09.2014 @ 22:48 PM by mrbeige double post | ||
| mrbeige | | ... | 05-09-2014 @ 13:21 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 5th September Circuit/Tough Mudder training Trail running with exercise 'stations' 35 mins | ||
| mrbeige | | ... | 06-09-2014 @ 23:07 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Post Edited: 07.09.2014 @ 08:15 AM by mrbeige 6th September Workout 3B in the StoublietteWarm-up Axle circuit (DL, SLDL, BOR, PC, FS, PP, BS) Push Press: 5x3 (120secs rest) 20x10 40x10 50x5 60x5 70x3 80x3 ----- 85x3 85x3 (good set) 85x3 85xF+1+F (rubbish) 85x2+F (better) 60x10 Lat pull-down: 4x15 (90secs rest) 40x15 40x15 40x12+3 40x8+7 Good Mornings: 4x8 (90secs rest) 20x8 ----- 40x8 60x8 60x8 60x8 Incline DB: 4x10 (60-75secs rest) 28.5x10 28.5x10 28.5x7 28.5x6 Stretching Summary Not bad session. Push pressing not as good as last week. Lat pull-downs were to behind the neck. Think I might have pulled a muscle dowing them though. Back of left arm/shoulder feels a bit funky. Will stretch and roll with some lacrosse ball action tomorrow I think.Good Mornings were dirty. Feel like they are doing something though, more weight next time. Inclines were OK and same reps as last time, which considering I did an additional down set on the pushies was good. That is all | ||
| chaos | | ... | 07-09-2014 @ 06:16 |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Couple of quality sessions there bud, good news on knee too | ||
| mrbeige | | ... | 07-09-2014 @ 09:17 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | chaos said:Couple of quality sessions there bud, good news on knee too Cheers bud. Yeah knee is on the mend! | ||
| mrbeige | | ... | 07-09-2014 @ 11:49 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Third set of GMs. Is the tech right? | ||
| mrbeige | | ... | 07-09-2014 @ 22:15 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Just in case you were curious, this is the routine I'm following; Week 1 Workout A1 Pendlay Rows, 5x5 Overhead Press, 3x3-6 + back off set Back Squat, 5x5 Press Starts, Max+5-15kgsx3 Sandbag Shouldering, 4x5 Workout B1, Deadlift, peaking routine Bench Press, 3x3-6 + back off set Front Squats, 4x10 Dips, 4x20 Thick handle DB Snatch, 4x8 Workout C1 Power Clean, 5x3 Push-press, 5x3 Snatch Grip RDL, 4x8 Incline DB, 4x10 Pull-ups, 4x10 Week 2 Workout A2 Single Arm Rows, 4x10 Overhead Press, 3x3-6 Back Squat, 5x5 Press Starts, Max+5-15kgsx3 Snatch grip RDL, 4x5 Workout B2 Deadlift, peaking plan Bench Press, 3x3-6 + back off set Zercher Squats, 4x10 Triplest - Front/Side Raise/Pull-aparts, 3x15/3x15/3x15 Power snatch, 3x5 Workout C2 Log Clean, 5x3 Push Press, 5x3 Good Mornings, 4x8 Incline DB, 4x10 Karlsen Crucifix Flyes, 4x10 Essentially I do at least the two main compound lifts each session, and assess during the session which other stuff to do. Deadlift peaking plan is as follows: Week1 5x5 @ 75% 180 Week2 7x5 @ 65% 157.5 Week3 this will be Tuesday's session 4x4 @ 80% 192.5 Week4 6x5 @ 70% 170 Week5 3x3 @ 85% 205 Week6 5x5 @ 75% 180 week7 2x2 @ 90% 217.5 Week8 4x4 @ 80% 192.5 Week9 5x3 @ 60% 145 Week10 - max attempt Max @105% 252.5 Max @110% 265 Max @115% 277.5 | ||
| taz | | ... | 08-09-2014 @ 07:16 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Looks like a solid plan mate. All seems to be going quite well and sounds like knee is ok which is good. Decent amount of volume but with lower reps, good plan, think you will make decent progress with it | ||
| chaos | | ... | 08-09-2014 @ 07:19 |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Looks pretty good that, would be awesome if you got the pulls in 10 weeks (i'd be temtped to go for 280 thoguh - a much nicer clean number  ) | ||
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