View All Posts: nails
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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  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)!  I'm trying as well, just give us all a chance to catch up wayne  | |||
| » 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. | |||