mrbeige's take two log
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| mrbeige |  | ... | 16-12-2013 @ 08:31 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 20km run around Richmond Park on Saturday. 1hr 58mins. | ||
| mrbeige | | ... | 18-12-2013 @ 08:02 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Post Edited: 18.12.2013 @ 08:02 AM by mrbeige 17th December531 Back Squat: (warm-up) Barx20, 60x10, 100x5 122.5x5 137.5x3 155x9 PB ----- 170x1 180x1 190x1 =PB 195x1 PB 531 OHP: (warm-up) Barx20, Banded External Rotationsx15, 30x10, 42.5x5 55x5 60x3 67.5x4 PB ----- 70x1 75x1 60x7 50x7 40x7 Pull-ups (done in between OHP sets) 5,5,10 Inverted BW Rows 10, 10, 10 Stretching Summary Awesome session. Vid of the 155kg squats... Vid of the 195kg squat PB... Vid of the 67.4kg strict pressing... That is all. | ||
| mrbeige | | ... | 20-12-2013 @ 08:31 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 19th December 531 Deadlift: (warm-up) 40x10, 60x10, 100x5, 140x5 (DOH) 157.5x5 (Mixed) 180x3 200x7 (belt on) PB ----- 210x1 220x1 230x1 531 Bench: (warm-up) Barx25, 40x15, 55x15 65x5 72.5x3 80x12 Dead-stop Zercher squats: (90secs rest) 80x5 100x7 120x4 Thick Handle DB Snatch: (90secs rest) 30x20 (aternating) 30x20 30x20 Stretching Summary Pleased with the deadlifting. I think I had probably one more in the tank on the 200s. 230 was smooth. Definitely 240 there fresh, maybe even 250 (probably hitched). I think my squat improvement is helping my speed off the floor. Bench was steady. Rep 12 was a proper grinder, with my right side being the weakest to lockout. Zerchers for a bit of variety. DB Snatch was brutal. I think I might see how long it would take me to do 60 reps straight. Quite a while I think, as I really needed the 90secs to recover. all in all a good session. Deadlift 200x7... Deadlift 230x1 Bench.... zerchers That is all. | ||
| Terminator | | ... | 20-12-2013 @ 10:22 |
 jerking is obviously great, Member 2521, 4835 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Some real strong sessions there man ! 195 squat is awesome, deadlift is moving well, and pressing going in the right direction. And 20km runs for good measure !  | ||
| mrbeige | | ... | 20-12-2013 @ 13:33 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Terminator said:Some real strong sessions there man ! 195 squat is awesome, deadlift is moving well, and pressing going in the right direction. And 20km runs for good measure ! Cheers Jamie. It's all getting there. I was worried all the running might hamper my squats and deads, but it seems to be unaffected thus far. | ||
| mrbeige | | ... | 27-12-2013 @ 19:26 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 10km run - 56:42, 833cals | ||
| Rodger | | ... | 28-12-2013 @ 08:07 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Awesome squats mate!! You doing singles after work sets every session then? | ||
| mrbeige | | ... | 28-12-2013 @ 11:14 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Rodger said:Awesome squats mate!! You doing singles after work sets every session then? Cheers Rodge  Depends how I'm feeling and if I have time, but generally yes. It seems to be working, I figure that the top set in Wendlers gets the blood flowing for the singles, plus I'm not working at my max but just very close to it. Oxman reckons I've got over 200 in me now which is awesome. Just need some progress like that on my overhead, which sucks ass. | ||
| mrbeige | | ... | 31-12-2013 @ 10:35 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Post Edited: 02.01.2014 @ 16:27 PM by mrbeige Have a new routine for the new year. Focusing on improving my overhead skills, as they are p1ss poor. Monday Circuit training / trail run Tuesday Incline BB Press 5x5 (will switch to DB, when I get some oly DB handles) Deadlift 531 + heavy singles/doubles CGBP 531 Front raise 5x10 (tripleset) Lat raise 5x10 (tripleset) Pull-aparts 5x10 (tripleset) Wednesday 5-7km run Thursday Strict Press 5x5 Back Squat 531 + heavy singles/doubles Dips 5 sets to failure (superset) Rows 5x5 (superset) Karlsen Crucifix Flys 5x10 (2nd superset) Pull-ups 5x10 (2nd superset) Thick Handle DB Circuit Friday Circuit training / trail run Saturday Events @ Pro Strength and Fitness Sunday 5/10km run Hoping for some big improvements with this. | ||
| mrbeige | | ... | 02-01-2014 @ 22:15 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 2nd January 2014 5x5 OHP: (warm-up) Barx20, Banded External Rotationsx15, 30x10, 40x5 50x5x5 531 Back Squat: (warm-up) Barx20, 40x10 67.5x5 85x5 102.5x5 BOR (1st superset, 90secs rest) 75x5x5 Dips (to failure) (1st superset) 16, 11, 6, 5, 3 Karlsen Crucifix Flyes (2nd superset, 90secs rest) 10x10x5 Chins (to failure) (2nd superset) 7, 5, 4, 4, 3 Stretching Summary Awesome session. The OHP was perhaps a touch light, but needed to know the starting point for the new routine. The squatting was a 531 Deload week (even though I've had nearly two weeks off) that I used to try out my new squat shoes I got for Christmas from Strengthshop. Needless to say, they are awesome (the shoes not the squats lol). The two supersets nearly killed me. Delts, upper back, triceps and biceps completely wasted and sweating like a mo fo! The Karlsen flyes are brutal, even at only 10kgs! That is all. | ||
| mrbeige | | ... | 04-01-2014 @ 14:30 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 4th January - Events @ Pro Strength and Fitness, Swindon Log Clean&Press 60x5 60x5 1-motions 70x3 75x3 PB 70x1c4pp 70x1c2pp 60x10 1-motions PB Axle Press (continental clean practice) 60x3 70x1 80x1c3pp 90x1cFpp 90x1cFpp Farmers walks 2x10m 60kgs 80kgs 90kgs 95kgs Summary Nice session. Logging was really surprising. Didn't know the weight of it until I'd done have of the work; PB-tastic, very pleased. The axle work afterwards was more as practice for the push pressing. Need to do some more continental cleaning. It's a horrible movement if I'm honest, but that should get easier and more controlled. The 90 presses were sooooo close. 95 there when fresh, for sure, maybe even 100. Should see over 100 overhead within the next 3months for sure. Farmers were cake, just wanted some more practice with lighter weights to start the year off. Was pleased that the owner (Rick, I think) remembered me having only been there twice earlier on in 2013. It's an awesome gym. Planning to try and go every weekend for a session, need to try move events though. Might give the yoke a go next week. That is all. | ||
| mrbeige | | ... | 06-01-2014 @ 14:10 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 6th January 2014 Circuit training / trail run 3km, 40 minutes | ||
| WILLSAN | | ... | 06-01-2014 @ 14:44 |
 Trump will get another four years Member 126, 16708 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | top squats from a while back mate. looking strong! | ||
| mrbeige | | ... | 06-01-2014 @ 19:34 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | WILLSAN said:top squats from a while back mate. looking strong! Cheers Will. Not quite to your depth, but getting there! | ||
| mrbeige | | ... | 07-01-2014 @ 21:56 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 7th January 2014 5x5 Incline Press: (warm-up) Barx20, 40x10, 50x5x5 531 Deadlift: (warm-up) Barx20, 60x10, 100x5 142.5x5 165x5 187.5x10 Rep PB ----- 200x3 210x3 531 CGBP: (90secs rest) Barx20, 40x10 47.5x5 57.5x5 65x12 ----- 75x3 85x3 Lateral raises: (tripleset, 90secs rest) 8x10x3 6x10x2 Front raises: (tripleset) 8x10x3 6x10x3 Band Pull Aparts: (tripleset) Purple bandx10x5 Stretching Summary Good session. Started light with the inclines, will up by 10kgs next week. Deadlift wave 1 was good; rep PB for the win. Ran out of puff as you will see in the vid, but possibly another rep in the tank. The two triples were solid (second one on tape). Too light with the CGBP, and but will complete the wave with those percentages, and will up by at least 15kgs, as the 85 triple was fairly easy. Essentially I've gone in half a fist on both sides and trying to keep elbows tucked, to help improve triceps strength. Definitely a different lift to my normal bench. Delt blast was just that. Burn baby burn disco inferno. Pump-tastic! Still, hopefully all this work will eventually pay off. That is all. | ||
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