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» Piss Poor Weakness (Go to post)04-02-2018 @ 13:00 
Sunday 4th February 2018

Bad session

Squats
152.5kg x 5
152.5kg x 3
152.5kg x 3
140kg x 4
130kg x 3

Deadlifts
140kg x 5
180kg x 1
200kg x 1 bad lockout
180kg x 1
140kg x 3

Tanked after these not feeling it

Bench
112.5kg x 5
112.5kg x 2 really?!?!?!?
112.5kg x 2
110kg x 1 (yeah lets go home now)

Chins
12.5kg x 8
12.5kg x 8
12.5kg x 8
12.5kg x 6

Curls

Awful session. Really didn't feel up to it. Was meant to do a run after but called it there as enough was enough.
» Piss Poor Weakness (Go to post)03-02-2018 @ 11:40 
Post Edited: 10.02.2018 @ 18:40 PM by sd1656
Wednesday 31st January 2018

0530 Fasted Cardio
5.61 Miles
41.48
7.27 minute miles

Thursday 31st January 2018

0500 Fasted Cardio
4.10 Miles
29.30
7.11 minute miles

Friday 1st February 2018

Squats
150kg x 5
150kg x 5
150kg x 5
150kg x 3
140kg x 5

Cleans
90kg x 2 (ffs)
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3

Added the extra set in as I failed all the reps on the first set. It takes me a while to find myself with the cleans

Bench
110kg x 5
110kg x 5
110kg x 5
110kg x 3
90kg x 8

Bench feels stronger but still don't feel ready to move to 112.5kg just yet.

Dips
25kg x 10
25kg x 10
25kg x 10
25kg x 2 (lol)
BW x 15
BW x 12

Weeks Summary
Actually very happy with this weeks training. I was away with work this week so couldn't get my mid week gym session in which is a bit frustrating. But never the less I clocked up some decent running and the last session of the week wasn't too bad.
» Piss Poor Weakness (Go to post)30-01-2018 @ 21:05 
Post Edited: 30.01.2018 @ 21:05 PM by sd1656
Tuesday 30th March 2018

0530 fasted cardio

4.10 miles
29.25
7.11 minute miles
» Piss Poor Weakness (Go to post)29-01-2018 @ 21:10 
Monday 29th January 2018

6.31 miles
49.23
7.50 minute miles

0530 fasted cardio. Not happy with the pace. Blame it on the headwind from the sea!
» Piss Poor Weakness (Go to post)28-01-2018 @ 14:58 
Sunday 28th January 2018

Squats
150kg x 5
150kg x 5
150kg x 4 (ffs)
150kg x 1
150kg x 1
140kg x 3
130kg x 6

Deadlifts
Warm up sets
Maine set
182.5kg x 5
182.5kg x 3

Bench
110kg x 5
110kg x 5
110kg x 5

Chins
10kg x 8
10kg x 8
10kg x 8
10kg x 5, 1 (weak)

Curls

4.27 mile run
31.20
7.21 minute miles
» Piss Poor Weakness (Go to post)26-01-2018 @ 18:20 
Post Edited: 26.01.2018 @ 18:36 PM by sd1656
Thursday 25th January 2018

4.5 mile loaded march 35lbs
12 minute miles

Friday 26th January 2018

Had a few beers and got in at 6am after running from the train station so didn't expect miracles

Squats
150kg x 5
150kg x 5
150kg x 3
150kg x 2
100kg x 10

Cleans
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 1, 1, 1 ( could not do a set of 3!)

Bench
110kg x 5
110kg x 5
110kg x 4
110kg x 2
90kg x 6

Dips
25kg x 10
25kg x 10
25kg x 12
BW x 15
BW x 10
» Piss Poor Weakness (Go to post)24-01-2018 @ 22:56 
Wednesday 24th January 2018

Woke up at 0530 for gym very stiff from the circuit on Monday. Walking down the stairs in my accomodation was actually a bit difficult.

Anyway....

Squats
140kg x 5
140kg x 5
140kg x 5
Felt very heavy

Deadlifts
170kg x 5
170kg x 5
170kg x 5

OHP
65kg x 5
65kg x 5
65kg x 5
65kg x 3(push press)

Chins
10kg x 8
10kg x 8
10kg x 8
10kg x 6

Curls

Followed by a s**tty busy day.
» Piss Poor Weakness (Go to post)23-01-2018 @ 21:42 
Tuesday 23rd January 2018

Am
5 mile loaded march

Pm
4.3 mile run
7.19 minute miles
» Piss Poor Weakness (Go to post)22-01-2018 @ 20:56 
Monday 22nd January 2018

Squats
147.5kg x 5
147.5kg x 5
147.5kg x 5

Cleans
87.5kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3
Finally!

Bench
110kg x 5
110kg x 5
110kg x 5

Dips
25kg x 10
25kg x 10
25kg x 10
Bw x 12

Rest

In kit
600m sprints x 5/50 squats in bewween each sprint

10 burpes emom for 8 minutes

40 pullups

80 pressups


Not a bad days training considering I felt like arse this morning
» Deadlift critique (Go to post)22-01-2018 @ 20:51 
MuscleDemon said:Sit back a bit more, get tighter.

The lockout is too soft, lockout properly and hold it at top for longer, you're dropping down too quickly.

Well done. Very good strength level.


Thanks Demon. Yes lockout looked soft to me too.
» Deadlift critique (Go to post)21-01-2018 @ 16:15 
Evis said:Its not bad.

Maybe work on tightening up the back even more before pulling and perhaps lower your head slightly. Often works well to look at the floor two metres in front of you for at least the first half of the pull.


Great, I will try that. I usually pick a point on the wall and use that. But maybe looking at the floor will keep my head lower and back tighter.

Thanks.
» Deadlift critique (Go to post)21-01-2018 @ 13:27 
Thanks for the link Danny, interesting watch.

If only I looked that good or could lift half of that!
» Deadlift critique (Go to post)20-01-2018 @ 21:28 
Thanks Danny, that is one of my main concerns.
» Piss Poor Weakness (Go to post)20-01-2018 @ 18:34 
Saturday 20th January 2018

4.3 mile run

7.30 minute miles
» Deadlift critique (Go to post)20-01-2018 @ 15:11 
Thanks Pete, yea I think starting the lift high has been quite a long standing problem. What I found helped was taking the "flex" out the bar before pulling. As for coming up on to the balls of my feet will focus more on keeping my feet planted.

My main concern has been rounding of the lower back and looking like a scared cat, but I don't think it actually looks too bad here...

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