View All Posts: nails
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| » Nails Log (Go to post) | 30-04-2012 @ 09:18 | ||
| Monday 30th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- A1 - Military Press 70kg x 3 reps 80kg x 3 reps 90kg x 5 reps --PB by 2 reps A2 - BOR 70kg x 10 reps 80kg x 10 reps 90kg x 10 reps 70kg x 10 reps Ghetto Log Press --FTOH 70kg x 8 reps 70kg x 2 reps --A quicker 30s breather after the first set. All reps were done as one motion. Quite shocked at how easy these were. Fitness is the limiting factor. --EXTRA'S-- KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 27-04-2012 @ 09:22 | ||
| Friday 27th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Farmers Walk 55kg(Each Hand) x 20m 55kg(Each Hand) x 20m 95kg(Each Hand) x 20m 115kg(Each Hand) x 20m 125kg(Each Hand) x 20m -- 1 Drop at about the 18m mark 137.5kg(Each Hand) x 2-3m -- No problem picking the weight up (had loads more pulling power) and grip was also reasonable but found it very difficult to put 1 foot infront of the other. 115kg(Each Hand) x 20m --Very doable but slower than I'd like, never seem to get out of second gear. 55kg(Each Hand) x 20m --EXTRA'S-- Did 3 HSPU's on push up bars but had to abandon since my dog kept getting under my head. Also nearly squashed him when I kick back down from the wall. KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » THE ZERCHER CLUB (Go to post) | 26-04-2012 @ 16:45 | ||
| Thinking of going for something zercher related tomorrow, all depends on time. | |||
| » Nails Log (Go to post) | 26-04-2012 @ 09:45 | ||
| Thursday 26th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Incline Press --2 clicks up. 87.5kg x 3 reps 100kg x 3 reps 112.5kg x 5 rep --Default PB, last rep was a grinder and get stuck for a split second just before lockout. EZ Curls 45kg x 6 reps 45kg x 6 reps 45kg x 6 reps Reverse Band Bench Press 155kg x 6 reps 155kg x 6 reps --PB by default Diamond Push Ups x 10 reps x 10 reps x 10 reps --EXTRA'S-- --Lats are really sore so I'm limiting the extra stuff. Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total | |||
| » Nails Log (Go to post) | 24-04-2012 @ 11:10 | ||
| Seem to have lost my mojo a bit recently so need something a bit brutal to get me started. Have to agree though, I much prefer singles on deadlift. | |||
| » Nails Log (Go to post) | 24-04-2012 @ 10:27 | ||
| Tuesday 24th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Seems like an ages since I've done any overhead work or deadlifting so decided to ease myself back in gently Military Press 65kg x 5 reps 75kg x 5 reps 85kg x 5 reps Deadlift 165kg x 5 reps 185kg x 5 reps 210kg x 10 reps --Used an exaggerated 15s pause between each rep, wanted it to be a true deadlift on each rep. HSPU x 3 reps --Need to dig out my pushup bars they make it more wrist friendly and put the lowest part right at my sticking point. Gonna bash a few sets of these out in the evening whenever I can. I've done that in the past to great effect. --EXTRA'S-- KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » My 5/3/1 log (Go to post) | 21-04-2012 @ 19:35 | ||
| Great stuff mate, you're flying at the moment. | |||
| » Nails Log (Go to post) | 20-04-2012 @ 08:34 | ||
| Friday 20th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Squats 60kg x 5 reps 60kg x 5 reps 60kg x 5 reps 60kg x 5 reps 90kg x 8 reps 110kg x 8 reps --Decided to leave it there. Something just wasn't right today, can't put my finger on what. Each rep felt off, didn't struggle at all, don't really know what happened. Farmers Walk 110kg(Each Hand) x 40m(Turn@20m) --PB, previously I've used a drop turn so this is a distance (and turn) PB with that weight. 110kg(Each Hand) x 20m --Focusing on speed since I'm like treacle right now. 110kg(Each Hand) x 20m --Focusing on speed since I'm like treacle right now. Evil Legs 25 x BW Squats 24 x Alternating Lunges 24 x Split Jumps 15 x Squat Jumps --EXTRA'S-- KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 19-04-2012 @ 08:59 | ||
Post Edited: 19.04.2012 @ 09:00 AM by nails Thursday 19th April 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Incline Press --2 clicks up. 82.5kg x 5 reps 92.5kg x 5 reps 105kg x 7 rep --Default PB Neutral Grip Chin Ups x 10 reps x 8 reps Reverse Band Bench Press 150kg x 5 reps 150kg x 2 reps 150kg x 3 reps Diamond Push Ups x 10 reps x 10 reps x 10 reps --EXTRA'S-- KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 13-04-2012 @ 22:57 | ||
fctilidie said:Beltless squats for the win  Got the idea from you, it's the reason I backed off the weight a fair bit. Started low again and built back up. Feels like I'm getting more strength this way, could just be in my head though. | |||
| » Nails Log (Go to post) | 13-04-2012 @ 10:49 | ||
kirkynick said:A nice load of sessions since the last time I looked in. Good stuff! Cheers mate, I'm like continental drift, slow and steady. | |||
| » Nails Log (Go to post) | 13-04-2012 @ 10:03 | ||
| Friday 13th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Squats 60kg x 10 reps 122.5kg x 3 reps 140kg x 3 reps 157.5kg x 3 reps 182.5kg x 1 rep --Think this might be a beltless PB but not sure 190+ will most certainly be in beltless PB territory. I've nothing against belts but enjoying beltless squats. 155kg x 1 rep --Done from the bottom position after my training partner failed. I have a love hate relationship with these reps. Hate getting that low but love getting the lift. Evil Legs 25 x BW Squats 24 x Alternating Lunges 24 x Split Jumps 15 x Squat Jumps --EXTRA'S-- KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 12-04-2012 @ 09:58 | ||
Post Edited: 12.04.2012 @ 14:12 PM by nails Thursday 12th April 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps Axle Complex 60kg --Really catches up to you towars the end. Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 5 reps + Squats x 5 reps --MAIN WORK-- Incline Press --2 clicks up. 90kg x 5 reps 102.5kg x 3 reps 115kg x 1 rep 125kg x 1 rep --PB by 5kg Reverse Band Bench Press 160kg x 1 rep --Easy 170kg x 1 rep --Easy 182.5kg x 0 reps --Failed once the bands had gone slack. Held it for the worlds longest isometric. Funny it went from easy to no-way really quick. --EXTRA'S-- Diamond Push Ups x 10 reps x 10 reps x 10 reps --Forearms ached like a b**ch after the pressing and ultimately thats what stopped me. KB Rear Delt Swings --Not sure what to call these. 7.5kg x 25 reps(Each Side) Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 10-04-2012 @ 08:54 | ||
| Monday 10th April 2012 --WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x50 reps x50 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 10 reps --MAIN WORK-- Military Press 60kg x 5 reps 75kg x 5 reps 85kg x 3 reps 95kg x 1 rep 105kg x 0 reps --Failed a few inches above my head, near lockout. Had a small stumble backwards as well. 105kg x 0 reps --Same story, lost all speed. Push Press 115kg x 0 reps --Failed higher than the mil press but still not quite locked out. 115kg x 0 reps --Failed a little lower down, power was gone. On the plus side 115kg is a new power clean PB and that came up pretty easy. It sounds strange but these were very convincing fails. Next time I go for a max I should get these so I just need to keep on doing what I'm doing. --EXTRA'S-- Kneeling rollouts x 30 reps --To do Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » My 5/3/1 log (Go to post) | 09-04-2012 @ 17:44 | ||
| Great stuff as usual mate. | |||