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» My 5/3/1 log (Go to post)07-04-2012 @ 19:48 
Awesome stuff mate
» Nails Log (Go to post)05-04-2012 @ 10:11 
Post Edited: 05.04.2012 @ 13:24 PM by nails
Thursday 5th April 2012

--WARM UP--

Plate Swings
10kg x ~20 Reps --Got carried away today and realised I was actually somewhere up in the 50's

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--

Squats
60kg x 10 reps
90kg x 5 reps
115kg x 5 reps
125kg x 5 reps
132.5kg x 5 reps
150kg x 5 reps

Had a few minutes left so decided to be a cockend.
Pistols (1 Each Leg) + 182.5kg Squat x 1 rep


--EXTRA'S--

Lalanne plank hold
x 60 seconds

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)04-04-2012 @ 10:55 
Wednesday 4th April 2012

--WARM UP--

Plate Swings
10kg x ~20 Reps

Band Face Pulls --Memory is a bit hazy, not sure if i did these or not, can't feel the usual upper back pump.
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--

Incline Press --2 notches up
50kg x 10 reps
85kg x 3 reps
100kg x 3 reps
110kg x 5 reps --Default PB.

Reverse Band Bench Press
140kg x 8 reps
140kg x 6 reps
140kg x 5 reps --These were pure awesome. Need to get a bit closer to my 1rm as I got more reps than I expected. Nice to have something heavy in my hands again.

EZ Curls
45kg x 5 reps
45kg x 5 reps
45kg x 5 reps --I'm s**t at these.

--EXTRA'S--

Lalanne plank hold
x 60 seconds

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
» Axle Cleans (Go to post)03-04-2012 @ 15:30 
terryhollands said:
It's the best way to go. Push your gut out like you're trying to make yourself look pregnant (can't think of a better way to describe it) then land on top of the abs when it gets there lean back but keep the abs pushed out. That's how I do it and although not got low bf I put on weight like a woman so don't have a huge gut, lol


Excellent, this is just what I need. I'm hugely guilty of not pushing my gut out enough.
» My 5/3/1 log (Go to post)03-04-2012 @ 15:19 
Can't remember where I robbed it from originally but yeah I do a round or 2 with that every session as part of my warm up.
» My 5/3/1 log (Go to post)03-04-2012 @ 14:52 
That complex looks familier mate Wink you should give it a go on an axle, it's even more fun.
» My 5/3/1 log (Go to post)03-04-2012 @ 11:50 
I don't do them out of choice only when my training partner fails a lift. He dumps the bar on the safeties, it's fun and games getting under it and squatting it back up and racking it. Glad his attempts aren't much higher than 160kg. Have to get in such a low start position, can almost kiss the floor with my ar****le.
» My 5/3/1 log (Go to post)03-04-2012 @ 10:02 
Have you tried bottom positions squats? They're an absolute b**ch and a half.
» Nails Log (Go to post)03-04-2012 @ 10:01 
Cheers mate, it'll be ok just needs a little tlc.
» Nails Log (Go to post)03-04-2012 @ 07:52 
Tuesday 2nd April 2012

--WARM UP--

Plate Swings
10kg x ~20 Reps

Band Face Pulls --Memory is a bit hazy, not sure if i did these or not, can't feel the usual upper back pump.
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--

Mixed Grip Axle Cleans
60kg x lots and lots. --Find these really weird, can't really get the hang of them. I can power clean 60kg without issue but when the weightget above 100kg on the axle my power just goes. Trying the continental clean with mixed grip but my big problem is I don't have a gut to rest the bar on. This needs a lot more work.

18" Rack Pull
160kg x 5 reps
200kg x 5 reps
230kg x 5 reps
260kg x 5 reps
300kg x 1 rep
330kg x 0 reps --This would have been a strapless PB but something felt like it tore in my hand. I have a nice purple bruise near my little finger now, don't think it's serious, just a warning.

--EXTRA'S--

--To do
Lalanne plank hold
x 60 seconds

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

Boat Rope Chin Ups
x? Reps
» THE ZERCHER CLUB (Go to post)02-04-2012 @ 11:23 
Thing said:
Wayne_Cowdrey said:
Couldn't you zercher squat with an injured hand?


i could but done want to burst the injury open as i have just had the stitches out to day!!


That could be a new lift for the league; Exploding hand zercher squats.
» THE ZERCHER CLUB (Go to post)02-04-2012 @ 10:13 
Wayne_Cowdrey said:
I'm waiting for someone to de-throne me, so this stops looking like a self-glorifying thread (it isn't)! Tongue


I'm trying as well, just give us all a chance to catch up wayne Grin
» Nails Log (Go to post)02-04-2012 @ 09:29 
Post Edited: 02.04.2012 @ 13:24 PM by nails
Monday 02nd 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--

A1 - Military Press
60kg x 3 reps
70kg x 3 reps
80kg x 3 reps
90kg x 3 reps -- Equal PB
A2 - DB Row
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
45kg x 5 reps (Each Side) with a pause at the top for each rep.
45kg x 5 reps (Each Side) with a pause at the top for each rep.

Ghetto Log Press --FTOH Each Rep
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps --Intended to do these as strict presses but all reps turned into a viper press. Need to do more reps, think 8's would be ideal. A bit more weight would be good as well, want to be gassing at the end of the set.

--EXTRA'S--

Lalanne plank hold
x 30 seconds

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)30-03-2012 @ 13:36 
Don't forget you've had the motivation ofthecomp driving you forward and it's over now. I can always train so much harder when I have a comp to go too.
» Nails Log (Go to post)30-03-2012 @ 07:24 
Friday 30th March 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--
A1- Farmers walk
105kg(Each Hand) x 40m(turn@20m)
105kg(Each Hand) x 40m(turn@20m)--Dropped and regripped about 5m from the end
105kg(Each Hand) x 40m(turn@20m) --Dropped and regripped about 2m from the end
A2- Squats
77.5kg x 8 reps
87.5kg x 8 reps
110kg x 8 reps
122.5kg x 8 reps --Had some major cba today, that or the farmers asked too much of me

Reverse Band squats --Testing
160kgx 1 rep from bottom position--My training partner failed his first rep assuming the bands would take more load. So I got underneath for a very deep squat and got it back on the rack. Next we tried double looping the bands and discovered we couldn't hit depth before the bands took the entire bar weight. Need to have a rethink.

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