time to get serious with strongman.
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| josh_ains |  | ... | 27-08-2013 @ 21:18 |
 Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 27.08.2013 @ 21:18 PM by josh_ains Tuesday 27th august - squatsback squat - no belt/sleeves/wraps 167.5 x 5 / 170 x 3 / 172.5 x 2 front squat -no belt/sleeves/wraps ,clean grip atg 110kg 4 x 4 kb hip extension/jacknife/sprinter situps - 4 x 15 reps each 5 mins dynamic stretches | ||
| josh_ains | | ... | 29-08-2013 @ 22:13 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Thursday 29th august - lat pulldown wide grip half stack 5 x 10 lat pulldown close grip palms facing stack 5 x 5 bar strict press with 1 clean 60 x 3 / 70 x 3 / 80 x 3 / 85kg 5 x 5 db curls/db front raises 5 x 10 reps each | ||
| josh_ains | | ... | 31-08-2013 @ 21:46 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 18.09.2013 @ 08:54 AM by josh_ains 31st august - eventsyoke 110 x 30m / 190 x 30m / 230 x 30m / 300 x 15m /300 x 35m+ on vid below axle push press out of rack-1 rep rack change weight rep etc set 1-90/100/110 set 2-100/110/115/ set 3-100/110/115/120/115/110 reverse band 12" deadlift - medium green myprotein bands 180 x 3 / 240 x 3 / 280 x 1 / 310 x 1 / 340 x 1 / 260 3x3 medley- 160kg)-(added weight only)-{170kg adding weight of implement+handle)duck walk 10m up slope then 10m back straight into 5 flips 250kg tire no tread | ||
| josh_ains | | ... | 02-09-2013 @ 21:50 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Monday 2nd September - pressing/upper back/arms wide grip lat pulldown 5 x 10 reps 2/3rds stack flat bench with thick bar - 60kg - 3 x 5 / 100kg x 5 / 120kg x 5 / 137.5kg x 3 / 140kg x 2 / 130kg x 5 bar strict press from floor - 60kg x 3 / 80kg 6 x 2 reps db curls/cable flyes/seated machine row/zottman curls 4 x 10 reps each | ||
| josh_ains | | ... | 03-09-2013 @ 21:30 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Tuesday 3rd September - squats back squat - no belt/sleeves/wraps 60kg 3 x 5 / 100 x 5 / 140 x 5 / 172.5 x 5 / 175 x 3 / 180 x 2 front squat ATG clean grip - no belt/sleeves/wraps 60 x 5 / 100 x 5 / 125 x 4 sets 3 reps kb hip extension 4 x 15 reps jacknife 4 x 15 reps sprinter sit ups 4 x 20 | ||
| josh_ains | | ... | 07-09-2013 @ 17:06 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Thursday -strict press programme bar strict press from floor 90kg 4 x 4 chest supported db row 40's 5 x 5 lat pulldown wide grip stack 5 x 5 Saturday - events work yoke upto 190kg then left it left leg patella tendon giving some grief 2 week off these & moving events axle c & p - without belt cleaning out of rack - 70kg 2 x 3 reps powerclean-70 x 3 / 100 x 2 mixed grip-110 x 2 / 120 x 1 / 130 x 1 / 140 x F -clean took 3 extra movements killed energy reverse band 12" deadlift 200 x 3 / 260 x 3 / 300 3 x 3 railway farmer pick up & hold 100 x 20 sec / 120 x 20 sec / 130's x 20 sec / 140 x 20 sec / 152.5's x 20 sec pb pickup & hold / 155's x 19.61 secs pb pickup & hold | ||
| josh_ains | | ... | 09-09-2013 @ 21:56 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Monday - pressing lat pulldown wide grip 2/3rds stack 6 x 10 reps flat bench with thick bar bar x 30 / 60kg x 10 / 100kg x 10 / 120 x 5 / 130 x 5 / 140 x 3 / 142.5 x 1 add slingshot - 155 x 2 / 150 x 3 strict press 80kg 6 x 2 reps smith row thickish bar no chalk 40kg added x 2 x 5 reps / 80kg added 3 x 5 reps | ||
| josh_ains | | ... | 10-09-2013 @ 22:22 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Tuesday 10th sept - squats back squat - no belt/sleeves/wraps 60kg x 10 / 100kg x 5 / 140kg x 5 / 180kg x 5 / 185kg x 3 / 187.5kg x 2 / high bar closer hand width ATG - 140kg x 7 front squat - no belt/sleeves/wraps 100kg x 5 / 135kg 4 x 2 reps jacknife/sprinter sit-ups/ 4 x 15 each | ||
| josh_ains | | ... | 12-09-2013 @ 21:38 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Post Edited: 20.09.2013 @ 01:14 AM by josh_ains Thursday 12th sept - strict pressbar strict press from floor - bar x 10 / 60 x 5 / 80 x 3 / 95kg 3 x 3 lat pulldown wide grip- half stack 5 x 10 reps rower - 3 sets 1 min 30 secs 7/10 intensity average rpm of 32 3 mins rest inbetween each set | ||
| josh_ains | | ... | 14-09-2013 @ 18:48 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Saturday 14th sept - event work axle c&p with power clean - 70 x 2 / 90 x 2 / 100 x 2 with continental clean - 110 x 2 / 115 x 2 / 120 x 2 / 125 x 2 railway sleeper farmers pickup & hold - 100's x 10 sec / 120's x 10 sec / 140's x 10 sec / 160's x 15 sec pb pickup/hold arm over arm - length =15metres 2 large chains x 1 length 2 large chains x 2 length -(backward dragging to reset weight) 2 large chains + 2 smaller chains x 3 lengths(re-setted fast each time backward dragging with training partners help) | ||
| josh_ains | | ... | 17-09-2013 @ 23:35 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Tuesday - squats back squat - no belt/sleeves/wraps bar x 10 / 60 x 10 / 100 x 5 / 140 x 5 / 185 x 5 / 190 x 3 / 192.5 x 2 narrower grip high bar ATG - no belt/sleeves/wraps 140kg x 10 front squat clean grip - no belt/sleeves/wraps 100 x 5 / 140 x 2 / 145 x 2 pb / 150 x 2 pb jacknife/sprinter sit-ups 2 x 20 reps each superset | ||
| josh_ains | | ... | 20-09-2013 @ 01:13 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | Thursday - stricts + conditioning bar strict press with clean - bar x 10 x 3 sets / 60 x 5 x 2 sets / 80 x 2 / 90 x 2 / 97.5 x 2 pb / 100 x 1 / 102.5 x 1 pb rower 3 sets 1 min 30 secs 8/10 intensity> average rpm 38 -2 mins rest inbetween each set had a s**t bench session on Tuesday hence not logged f**ked from work shoulders mostly, surprised I got anything productive done today as I woke up this morning stiff & aching the most I have in a long while, this is the last session of Russian masters for stricts , fresh I will get a couple more kg next time but still a pb for a strict with a clean | ||
| LessThanLuke | | ... | 20-09-2013 @ 01:19 |
 his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | Nice pb mate! | ||
| josh_ains | | ... | 20-09-2013 @ 01:21 |
Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | LessThanLuke said:Nice pb mate! makes me cringe how much I can explosively press overhead and the strict difference then I look at ben Kelsey's and see about double the difference lol | ||
| LessThanLuke | | ... | 20-09-2013 @ 01:28 |
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | josh_ains said: makes me cringe how much I can explosively press overhead and the strict difference then I look at ben Kelsey's and see about double the difference lol Haha and I am wayy worse than you mate. I can only push about 10kg more than strict! Just keep grinding away  | ||
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