mrbeige's take two log
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| mrbeige |  | ... | 10-03-2015 @ 22:05 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 10th March - Push day (Workout 1B) in the Stoubliette Warm-up: Bar circuit (DL, RDL, BOR, PC, FS, PP, BS, GM) SE Overhead Press: 8x2 (60secs rest) Barx20 40x10 ----- 55+reverse blue bands x2 55+reverse blue bands x2 55+reverse blue bands x2 55+reverse blue bands x2 60+reverse blue bands x2 60+reverse blue bands x2 60+reverse blue bands x2 60+reverse blue bands x2 RE Squats: 4x10 (60secs rest) 40x10 60x10 75x10 ----- 85x10 95x10 95x10 95x10 Assistance Incline DB Press: 4x10 (60secs rest) 25.5x10 25.5x10 25.5x10 25.5x20 Superset (90secs rest) Plate Squeeze Front Raise: 4x10 10x10 10x10 10x10 10x10 Incline DB Flyes: 4x10 13x10 13x10 13x10 13x10 Circuit 20kg Plate circuit: 3rounds (60secs rest) Done Stretching Summary Good session. Squats were hard, legs still really sore from Sunday's squatting antics. Speed overhead work was solid, but could go heavier I think. Incline's felt really light, even thought it more weight than last time, think the bench must have been at a smaller incline. Smashed a set of 20 on the last set!! Superset was a massive chest pump LOL Ran out of time for the mental circuit. That is all | ||
| Billytheold | | ... | 11-03-2015 @ 22:30 |
 Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | Chains are cool too! | ||
| nails | | ... | 12-03-2015 @ 08:33 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | I hear good things about bands and overheads, it will be interesting to see how things turn out for you. What are you're goals right now? I see a boat load of volume going on, mass? | ||
| mrbeige | | ... | 12-03-2015 @ 09:36 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Billytheold said:Chains are cool too! Was looking to buy some actually, but they are uber expensive! | ||
| mrbeige | | ... | 12-03-2015 @ 10:37 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | nails said:I hear good things about bands and overheads, it will be interesting to see how things turn out for you. What are you're goals right now? I see a boat load of volume going on, mass? Trying to do a bit of everything really, but goals are to try and be consistent with training and not injure myself. Essentially I'm trying to; a) Press twice a week b) Squat twice a week c) Only max every other week on Deadlift, Squat and Overhead d) Do some volume to pack on some mass e) Keep intensity high during sessions, with supersetting and circuits and shorter rest periods f) Keep recovery periods of at least one day between sessions, as I just don't seem to get enough sleep, no matter how hard I try (long commutes to/from work, with 5am start every day). | ||
| taz | | ... | 12-03-2015 @ 12:37 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Happy belated birthday mate!! All best people have B'days in March!! Some good work in here, plenty of volume, goodman  Thats a decent plan you have there, as you say, main thing is not get injured  | ||
| Rodger | | ... | 12-03-2015 @ 12:47 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | There's some good goals mate. 5am = horrible (I'd imagine!) | ||
| mrbeige | | ... | 13-03-2015 @ 08:05 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 12th March - Pull day (Workout 2A) in the Stoubliette Warm-up: Bar circuit (DL, RDL, BOR, PC, FS, PP, BS, GM) ME Deadlift: Daily Max, 3@90%, 5@80% (60secs rest) 60x10 100x5 140x3 160x1 ----- 180x1 200x1 210x1 belt on 220x1 197.5x3 belt off 175x5 RE Pendlay Rows: 4x10 (60-90secs rest) 60x10 60x10 60x10 60x10 Assistance Chin: 4xFailure (60secs rest) BWx8 BWx5 BWx3 +1 isometric hold BWx2 +1 isometric hold Superset (60-75secs) Cable Row: 4x10 (tempo 1141) 30x5 30x5 40x5 40x5 Band Pull-aparts: 4x10-15 Red bandx15 Red bandx15 Red bandx15 Red bandx15 Circuit DB 10xSnatch, 10xSwings, 10xSingle Arm Press: 3rounds (60secs rest) Not done Stretching Summary Good session, pulls were all pretty fast and hip/groin didn't mind them too much either. Lots of plate swapping with my mate doing the DLs. Dan managed a 165kg PB tonight! Pendlays were solid, picked the right weight I think as they were nearly all very strict, save the last couple of reps of the last couple of sets. As we'd swapped the BOR with Pendlays, we had more in us for the chins. Superset was good; weight up on the cable rows also, reckon could go more next time too. Again, ran out of time for the circuit, as we didn't start until 8pm. That is all | ||
| mrbeige | | ... | 13-03-2015 @ 10:31 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | taz said:Happy belated birthday mate!! All best people have B'days in March!! Some good work in here, plenty of volume, goodman Thats a decent plan you have there, as you say, main thing is not get injured Cheers dude. March is a good month! Definitely hoping not to injure myself again, as that sucks! | ||
| mrbeige | | ... | 13-03-2015 @ 10:32 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Rodger said:There's some good goals mate. 5am = horrible (I'd imagine!) 5am every day is s**te, for sure! | ||
| mrbeige | | ... | 15-03-2015 @ 14:41 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 15th March - Leg day (Workout 3B) in the Stoubliette Warm-up: Limber 11 Bar circuit (DL, RDL, BOR, PC, FS, PP, BS, GM) SE Squats: 8x2 (45-60secs rest) 60x10 100x2 ----- 130 + reverse blue bands x2 150 + reverse blue bands x2 150 + reverse blue bands x2 150 + reverse blue bands x2 150 + reverse blue bands x2 150 + reverse blue bands x2 150 + reverse blue bands x2 150 + reverse blue bands x2 RE OHP: 4x10 (60-90secs rest) Barx10 32.5x10 40x5 ----- 45x10 45x10 45x10 45x5 + 5 Push Press Assistance Zercher Squats: 4x10 (60-90secs rest) 40x10 ----- 70x10 (paused, dead stop) 70x10 (paused, dead stop) 70x10 70x10 Superset (60-90secs rest) Hack Squats: 4x10 80x10 80x10 80x0 80x0 BW Jumping Squats: 4x10 BWx10 BWx10 BWx0 BWx0 Circuit Sandbag Shouldering (AMRAP in 90secs) Not Done Stretching Summary Funk me, that was a tough session. Speed work was 50kgs up on last time, but still very quick, almost jumping at the top. Pressing was also much stronger than last week, managed a full 3 sets strict, and only 60second rests. Feeling stronger. Zerchers were same as last time, but felt easier. Upped the weight slightly on the hacks, but I think I hadn't hydrated well, as I got a headache after the second set and didn't want to risk feeling gash all day, with it being Mother's Day, so aborted the last two sets. Quads and posterior chain hammered well enough though - jelly legs. In other news, looking to get a log from www.atlasstones.co.uk. Wrestling with myself over spending the money, as it's 285 squid delivered for the 1.4m one, but have been advised that it would be better to get the 1.4m one as it is IFSA spec that is used in most comps. That is all | ||
| mrbeige | | ... | 16-03-2015 @ 22:14 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 16th March - Push day (Workout 1A) in the Stoubliette Warm-up: Bar circuit (DL, RDL, BOR, PC, FS, PP, BS, GM) ME Overhead Press: Daily Max, 3@90%, 5@80% (60-90secs rest) Barx15 30x10 40x5 50x3 ----- 60x1 65x1 70x1 75x1 80xF 67.5x3 60x5 +3 for good measure RE Zercher Squats: 4x10 (60secs rest) Not done Assistance DB Savikas Press: 4x6 (60secs rest) 28x6R 6L 28x6R 6L 28x6R 5L 28x5R 5L Superset (90secs rest) Dips: 4xFailure BW+5x14 BW+5x10 BW+5x8 BW+5x6 Karlsen Crucifix Flyes: 4x15 10.5x15 10.5x12 10.5x12 10.5x10 Extras Bradford Press (AMRAP) 30x12 Behind the Neck Press (AMRAP) 30x8 strict + 4 Push Press Behind the Neck Push Press (AMRAP) 30x25 Stretching Summary Shoulder death tonight. Good session. Think shoulder/triceps must be a bit tired from the volume work yesterday as I missed the 80kg press. Shame. Got my own back by doing 3 more reps on the 80% daily max set. Dropped the squats as Dan had an issue with his back and my legs were f**ked from yesterdays squatting. Savikas Pressing was stronger. Superset was horrid, added weight to the dips this week too. Will add 2.5kgs each time until I can't hit 10 reps in the first set, going forward. Then did some silliness with a bar at the end of the session. Dan managed 50 reps of the BTN Pushies; he's a repping machine!! That is all | ||
| Rodger | | ... | 16-03-2015 @ 22:21 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Good pressing. That is all  | ||
| mrbeige | | ... | 16-03-2015 @ 22:27 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Rodger said:Good pressing. That is all Cheers Rodger. I was hoping to at least equal my 80 from two weeks ago, but alas, I felt weak tonight. Made up for it with reps. Shoulders are bolloxed now! | ||
| Terminator | | ... | 18-03-2015 @ 15:22 |
 jerking is obviously great, Member 2521, 4835 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Trainings looking nice and volumous, I predict good things to come | ||
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