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» Time to man up.. (Go to post)23-04-2013 @ 17:06 
vausie said:been afew months since i popped in mate looking awesome at the moment


Cheers Vausie Happy
» Mobility spreadsheet (Go to post)21-04-2013 @ 18:14 
Had this link for a while, not sure if its been posted before but it's really useful.

https://docs.google.com/spreadsheet/lv?key=0Ankbdx_ug8GPdE9HZkZpV1JvMDQtUUlDWndMcGFyUHc

It's the Mobility WOD guys, just in an easier to access format.

Hopefully it helps someone.
» Beginners Log (Go to post)21-04-2013 @ 15:58 
BThomson said:Todays Pull Session:

Deadlift - 3 x 4 @ 160kg
Bent Rows - 3 x 10 @ 75kg
Seated Rows - 1 x 10 @ 60kg, 1 x 8 @ 65kg, 2 x 8 @ 70kg

Finished the session off with 3 x 8 pull ups, narrow grip either side of a beam perpendicular to my shoulders. Was odd but they say variety is the spice of life.

As I said already no straps used for the deadlifts and grip wasn't an issue. Straps are benched for the foreseeable future.


Love these simple sessions. Good work. Happy
» Time to man up.. (Go to post)21-04-2013 @ 13:01 
Post Edited: 21.04.2013 @ 13:02 PM by Sawyers
Went in and did 8 x 30s intervals on the bike.

Then lying hamstring curls
10 @23? 27, 32, 36kg

'Around the world' leg raises
1 x 8

Fun.

73kg
» 74kg Raw Powerlifter's Journal (Go to post)20-04-2013 @ 18:04 
Really hope the pec isn't a tear. It's a long tedious process if it is Unhappy

Strong squats though Grin
» Partial tear of the long head biceps tendon (Go to post)20-04-2013 @ 17:33 
I tore the long head of my bicep at the shoulder about 8 weeks after having my pec repaired last year. Didn't have surgery to repair the bicep and bicep feels fine now, probably 95% the strength of the other arm. Just looks different, but the function is fine Happy
» Time to man up.. (Go to post)20-04-2013 @ 12:21 
Post Edited: 20.04.2013 @ 12:22 PM by Sawyers
Squats
1 x 5 @60kg
---
1 x 5 @105kg
1 x 3 @120kg
1 x 1 @135kg
1 x 1 @140kg
1 x 1 @152.5kg - belt on. PB for this gym.

Sumo Deadlift, again, bar speed felt awesome on these.
1 x 3 @60kg
1 x 3 @100kg
1 x 1 @120kg
1 x 1 @140kg
1 x 1 @160kg
1 x 1 @180kg
1 x 1 @202.5kg - PB in this gym, belt on, wasn't 100% happy with the form, started with my hips too high.

Conventional deadlifts
3 x 3 @60kg
1 x 2 @100kg
1 x 2 @140kg - Belt on
1 x 1 @180kg - Bar moved fast, and rep felt really easy, however, still had some rounding going on in my lower back Unhappy

Hack squats (per side)
1 x 10 @0
3 x 8 @25kg
1 x 20 @25kg

GHR's
3 x 5 @BW

DB SLDL
2 x 12 @20kg

Straight leg calf machine
3 x 15 @39kg

Morning weight 73.0kg
» Time to man up.. (Go to post)19-04-2013 @ 18:18 
Thanks BThompson! Though I'm nowhere near where I want to be yet Happy

Military press
1 x 10 @20kg
1 x 5 @30kg
1 x 3 @40kg
---
1 x 5 @52.5kg
1 x 3 @57.5kg
1 x 3 @65kg - felt good.
1 x 1 @70kg - miss loaded the bar..

Flat DB press
1 x 5 @17.5kg
1 x 5 @22.5kg
1 x 5 @27.5kg
1 x 5 @32.5kg
1 x 2 @37.5kg
1 x 10 @30kg
1 x 7 @30kg - not great.

NG pull-ups
1 x 5 @BW
1 x 5 @5kg
1 x 5 @10kg
1 x 3 @15kg
1 x 3 @20kg
1 x 1 @35kg
1 x 2 @20kg

Pendlay rows
1 x 5 @60kg
1 x 5 @70kg
1 x 5 @80kg
1 x 5 @85kg
1 x 5 @90kg

Hammer rows
1 x 10 @25kg
1 x 8 @30kg
1 x 6 @35kg

Rear delt machine
3 x 15 @18kg

Occluded biceps & triceps.

Not a good session. I'm usually patient with the people at the gym, but today had 4 'incidents' with people that don't seem to appreciate basic gym etiquette.. I think I'm gonna try training early mornings again.
» Time to man up.. (Go to post)18-04-2013 @ 21:21 
Couldn't get to Judo tonight so went with some friends and did a silly session.

Military press
Warm up
8 x 4 @57.5kg

BB curl
8 x 4 @37.5kg

Tons of rotator cuff/rear delt stuff.

Was fun to be honest, but not part of my normal sessions.
» Time to man up.. (Go to post)17-04-2013 @ 18:51 
Sumo Deadlift
1 x 3 @60kg
1 x 3 @80kg
1 x 2 @100kg
1 x 1 @120kg
---
1 x 5 @132.5kg
1 x 3 @150kg
1 x 1 @167.5kg
1 x 1 @180kg
1 x 1 @200kg - Belt on. PB for in this gym. Bar speed was awesome in all of my reps today, 200 was a conservative pull.

Paused squats
1 x 3 @60kg
1 x 3 @100kg
1 x 3 @130kg
1 x 2 @140kg, didn't pause the second.
1 x 1 @150kg, no pause, belt on.
1 x 3 @65kg

GHR's
3 x 8 @BW
2 x 5 @BW

Lying hamstring curls
2 x 6 @41kg

Occluded Calfs, 1 cluster.

Hyper extensions
1 x 10 @BW
1 x 8 @10kg
1 x 8 @15kg

Ok session, the deadlifts moved fast so I was pleased.
» Time to man up.. (Go to post)16-04-2013 @ 17:57 
Bench - Paused
1 x 10 @20kg
1 x 5 @40kg
---
1 x 5 @65kg
1 x 3 @72.5kg
7 x 1 @82.5kg - first 4, heels down, last 3, just toes on the floor.
1 x 5 @82.5kg - long, 5 second pause on the last rep. Easy. PB?

DB shoulder press
1 x 5 @20kg
1 x 5 @25kg
1 x 6 @30kg - PB, finally got past that 30kg x 5.
2 x 6 @27.5kg

Push press - not done these in a while but just felt like doing them Happy
1 x 3 @20kg
1 x 3 @40kg
1 x 3 @60kg
1 x 1 @60kg
1 x 1 @70kg
1 x 1 @80kg - Easy
1 x 1 @85kg - still feels easy..
1 x F @90kg, tried it twice, but kept got stuck about 3/4 of the way up both times Unhappy it will go soon if I keep these in.

Some shrugs, just filling time
30 reps total with 20kg plates.

DB laterals
1 x 8 @10kg
1 x 10 @10kg

Decent workout. Pleased with the benching.
» Time to man up.. (Go to post)15-04-2013 @ 14:19 
Conventional deadlifts
1 x 3 @60kg
1 x 3 @80kg
1 x 2 @100kg
---
1 x 5 @112.5kg
1 x 3 @127.5kg
8 x 1 @142.5kg - did reps on the min with this. Easy.

GHR's
3 x 5

Wide pull-ups
3 x 5 @BW

DB rows
1 x 5 @25kg
1 x 5 @40kg
3 x 5 @50kg - straps.

Close grip Pulldown
1 x 6 @59kg
1 x 5 @73kg
2 x 5 @66kg

Hammer rows
1 x 10 @25kg
2 x 8 @30kg
1 x 10 @20kg - using horizontal handle.

Face pulls
2 x 10 @27kg

Alt DB curls
3 x 6 @17.5kg

Hammer curls
1 x 5 @20kg
2 x 5 @17.5kg

1 cluster of occluded triceps.
» Time to man up.. (Go to post)14-04-2013 @ 16:02 
Squats
1 x 3 @60kg
1 x 3 @80kg
---
1 x 3 @100kg
1 x 3 @112.5kg
5 x 3 @127.5kg - belt on last 2 sets.

Hack squats (per side)
1 x 10 @0kg
1 x 8 @15kg
4 x 6 @25kg

GHR's
3 x 5 @BW

DB SLDL
3 x 10 @20kg

Straight leg Calfs
4 x 12 @39kg

Occluded hanpmstrings & quads, 1 cluster of each.
» Time to man up.. (Go to post)13-04-2013 @ 13:59 
Military Press
1 x 5 @20kg
1 x 5 @30kg
1 x 3 @40kg
---
1 x 3 @47.5kg
1 x 3 @55kg
5 x 3 @62.5kg - this was hard.

Flat DB press
1 x 5 @12.5kg
1 x 5 @20kg
1 x 5 @25kg
1 x 5 @30kg
1 x 3 @35kg
1 x 3 @37.5kg
1 x 1 @40kg - really wanted to do 3.. Fail.
1 x 10 @25kg paused.

Neutral grip pull-ups
1 x 5 @BW
1 x 5 @5kg
1 x 5 @10kg
1 x 3 @15kg
1 x 2 @20kg
1 x 1 @31.25kg PB

Hammer single arm rows
2 x 8 @25kg(per side)

Pendlay rows
1 x 5 @60kg
1 x 3 @80kg

BB curls
2 x 6 @40kg

Face pulls
3 x 8 @27kg

Occluded biceps & triceps, 1 cluster of each.

Poor session, I haven't done any mobility/stretching/rolling etc since judo on Thursday so I'm putting it down to that. Will do some today.
» Time to man up.. (Go to post)12-04-2013 @ 18:46 
Post Edited: 12.04.2013 @ 18:46 PM by Sawyers
Found this clip on my phone from November last year, thought it was worth posting before I deleted it Happy




Judo last night, didn't train today as I went to Leeds and had various other things on.

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