View All Posts: nails
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| » My 5/3/1 log (Go to post) | 12-03-2012 @ 09:56 | ||
| Seems like that was still a good squat session mate. Don't beat yourself up over it, just get your recovery in order and make sure your heads in the right place. My nerves are all over the place before a comp, I try and use that to give me an edge. This is the worst bit now, waiting and recovering. | |||
| » Nails Log (Go to post) | 12-03-2012 @ 09:41 | ||
Post Edited: 13.03.2012 @ 09:17 AM by nails Monday 12th 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 5 reps 1xDB Rows 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) --MAIN WORK-- Military Press 60kg x 5 reps 72.5kg x 5 reps 82.5kg x 3 reps 92.5kg x 1 reps 102.5kg x 1 rep --PB by 2.5kg, didn't think this wopuld happen today as the warm up sets felt really hard but just blasted this up. Think I'd be good for 105kg (or perhaps slightly more) but I'll save that for the next overhead max day. --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » THE ZERCHER CLUB (Go to post) | 09-03-2012 @ 09:49 | ||
| New PB today, this is the first time in about 18 months that I have attempted any form of Zercher so I'm really please with this. Looks like my head is about to explode but this wasn't too much of a struggle, think there's more in that tank. | |||
| » Nails Log (Go to post) | 09-03-2012 @ 09:32 | ||
Post Edited: 09.03.2012 @ 14:19 PM by nails Friday 9th 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 - Squat 60kg x 5 reps 60kg x 5 reps 60kg x 5 reps 112.5kg x 5 reps 127.5kg x 5 reps 145kg x 5 reps A2 - Farmers Walk 100kg(Each Hand) x 40m (Turn@20m) 100kg(Each Hand) x 40m (Turn@20m) 100kg(Each Hand) x 40m (Turn@20m) --Thought I was going to lose my grip but held it on my finger tips for the last 20m. The turn was terrible on that last run, the bars crashed together and hit my legs, nearly lost balance. Glad to be using this kind of weight again, feels like I'm making progress now. Zercher Lift 150kg x 1 rep --PB by 10kg. This is the first time I've done Zerchers for ~18 months. This actually felt quite easy although my head felt like it might explode. Quite supprised by this, expected to crash and burn. --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x50 reps x50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 08-03-2012 @ 08:36 | ||
Post Edited: 08.03.2012 @ 14:18 PM by nails Thursday 8th 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 1xDB Row 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) --MAIN WORK-- A1 - Incline Press 65kg x 5 reps 72.5kg x 5 reps 82.5kg x 15 reps --Next time I work these think I'll work up to a max. Need to find out what my training max is and recalculate my work sets. A2 - Neutral Grip Chin Ups x8 reps x8 reps x8 reps Skull Crushers 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps --I was demo'ing these to a training partner, nothing special but worth recording. --EXTRA'S-- Dips x 5 reps x 5 reps --Trying to find somewhere to do these as my current set up is not dip friendly. Standing Rollout Progressions x 10 reps Band Face Pulls x50 reps x50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » My 5/3/1 log (Go to post) | 07-03-2012 @ 10:54 | ||
| Good work mate. That 250 was so close its untrue but fair play to you for not counting it, I know many others that would have claimed it. The heavy safety bar squats are getting really good and I actually like how ugly they are. | |||
| » Nails Log (Go to post) | 06-03-2012 @ 09:42 | ||
Post Edited: 06.03.2012 @ 13:51 PM by nails Tuesday 6th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x100 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 --MAIN WORK-- Power Snatch --From Hang 32.5kg x 3 reps 37.5kg x 3 reps 42.5kg x 3 reps Deadlift 120kg x 5 reps 172.5kg x 3 reps 200kg x 3 reps 230kg x 5 reps --PB new 5RM, could have squeezed out 2-3 more if I was really going for it but happy with this. Shrugs 180kg x 20 reps 180kg x 10 reps Out of time so had to cut the shrugs short. --EXTRA'S-- Standing Rollout Progressions x 10 reps Dislocates x 50 reps --Total Chin Ups x9 Reps --Got a major cramp in my hamstring and lats so decided I should call it a day. | |||
| » THE ZERCHER CLUB (Go to post) | 05-03-2012 @ 14:27 | ||
| My best Zercher lift is 140kg but that was with an axle, is that allowed for the chart? | |||
| » Nails Log (Go to post) | 05-03-2012 @ 08:40 | ||
Post Edited: 05.03.2012 @ 13:48 PM by nails Monday 5th March 2012--WARM UP-- Plate Swings 10kg x ~20 Reps Band Face Pulls x100 reps Axle Complex 40kg Deadlift x 5 reps + BOR x 5 reps + Power Clean x 5 reps + Military Press x 10 reps + Squats x 5 reps 1xDB Rows 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) --MAIN WORK-- Military Press 60kg x 5 reps 67.5kg x 3 reps 77.5kg x 3 reps 87.5kg x 5 reps --PB by 2.5kg , new 5RM A1 - Ghetto Log Press --Strict 50kg x 10 reps 50kg x 10 reps A2 - 1xDB Row 45kg x 10 reps(Each Side) 45kg x 8 reps(Each Side) 45kg x 8 reps(Each Side) --EXTRA'S-- Standing Rollout Progressions x 10 reps Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps Glute Bridges --Maybe, I need to do something like this since I spend a great deal of time sitting. x 20 reps | |||
| » Nails Log (Go to post) | 02-03-2012 @ 15:22 | ||
| Friday 2nd March 2012 Life got in the way today so didn't have time to hit the garage Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps Kettlebell swings 40kg x 50 reps total | |||
| » Nails Log (Go to post) | 01-03-2012 @ 10:21 | ||
| Thursday 1st 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 5 reps 1xDB Rows 30kg x 15 reps(Each Side) Power Cleans 60kg x 5 reps --MAIN WORK-- BTN Push Press 90kg x 4 reps --Power cleaned + split jerk to get it btn, need more work on the split jerk and for this reason I'm going to bump the weight back down to 60kg and build up from there. Bench Press 60kg x 10 reps 60kg x 10 reps 97.5kg x 5 reps 112.5kg x 5 reps 127.5kg x 3 reps --Think my shoulders are a bit fatigued. Not been happy with bench for about a month so going to switch in incline as my main bech work. Incline Press 80kg x 8 reps 80kg x 3 reps --EXTRA'S-- As yet I haven't done these yet but I will before the end of the day. Band Face Pulls x 50 reps x 50 reps Dislocates x 50 reps --Total Chin Ups x13 Reps | |||
| » Nails Log (Go to post) | 29-02-2012 @ 16:55 | ||
Post Edited: 29.02.2012 @ 17:04 PM by nails Wednesday 29th Feb 2012Band Face Pulls x50 reps x50 reps Dislocates x 50 total reps Chin Ups x 13 reps Writing everything down now. Need to start recording my weight on a daily basis as well. I think the more information I can gather the better. | |||
| » Dave Meer 60kg Tri Extensions for 15 reps (Go to post) | 28-02-2012 @ 20:37 | ||
| Read the thread title and didn't it was impressive for someone of Daves standard. Then I open it and saw the DB, thats some crazy s**t, arm quads is damn right. | |||
| » Road to a 300kg deadlift (Go to post) | 28-02-2012 @ 20:33 | ||
MrSmall said:its a good day when you lay on the sofa and eat mate! I second that motion. | |||
| » Nails Log (Go to post) | 28-02-2012 @ 20:26 | ||
| oh yes ghetto but functional, in fact most of my equipment fits that definition. kirkynick said:I was going to say that you don't look anything like your avatar pic, but then i realised that it's your brother. Well I'd probably look like that if I was taller, fatter, less muscular, balder, weaker and of course YOUNGER.  | |||