View All Posts: Sawyers
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| » ASC Performance (Go to post) | 09-03-2018 @ 09:13 | ||
| Also lastnight did Wide grip, feet up bench 55kg x 7 45kg x 12,12,12,12 | |||
| » ASC Performance (Go to post) | 08-03-2018 @ 12:05 | ||
| 500m skierg. So sore from yesterday. | |||
| » ASC Performance (Go to post) | 07-03-2018 @ 17:07 | ||
Post Edited: 07.03.2018 @ 17:08 PM by Sawyers Didnt get chance to train yesterday so did a mix of today and yesterdays planned stuff.Warm up (Including 100 double unders) Front squat 160kg x 6 - 20kg PB - https://www.instagram.com/p/BgB5kBUhtGQ 105kg x 12, 12 CGBP 100kg x 6 67.5kg x 12, 12, 12 - Really struggling on the higher rep stuff Pause sumo 220kg x 6 - 10kg PB. These were rough. Ill go back down to 210kg next week. 162.5kg x 8, 8 - Much better Pullup BW x 7 Red&Purple band x 9, 9 5km On the treadmill. Hard. | |||
| » ASC Performance (Go to post) | 05-03-2018 @ 16:42 | ||
| Today - only time for 1 session. High bar squat 180kg x 7 - PB, belt - lost my position a bit so ended up pausing the last rep - https://www.instagram.com/p/Bf8sYL4n7yg 130kg x 12, 12 Chin-up Bw x 6 Red&Purple band x 9,9,9 Hex seal row 50kg x 8 45kg x 10,10,10 Dips 2 red band x 8,8 Barbell curl 27.5kg x 8,8,8,8 Good start to the week. | |||
| » ASC Performance (Go to post) | 04-03-2018 @ 12:47 | ||
| Video of the weeks training. Week 1 of this 5 week block done. Very happy. Original plan was to squat 190kg x 6 and pause sumo 200kg x 6 at the end of this but those are done already. I shall try 200kg x 6 squat and 220kg x 6 Pause sumo this week if all goes to plan. | |||
| » ASC Performance (Go to post) | 04-03-2018 @ 12:43 | ||
| Squat 192.5kg x 6 - Belt - PB - https://www.instagram.com/p/Bf093AynZpA 132.5kg x 12 Pullup BW x 6 Red + Purple band x 9, 9 Wide grip, feet up bench 50kg x 7 42.5kg x 12, 12, 12 Standing DB OHP 10kg x 12, 12 DB Curl 10kg x 10, 10, 10, 10 | |||
| » ASC Performance (Go to post) | 02-03-2018 @ 10:55 | ||
| AM: Deadlift (conventional) 180kg x 6 - belt, straps. - https://www.instagram.com/p/Bfyiu-wHTSZ 132.5kg x 8 - no belt, straps. DOH deadlift + 3ct hold. 100kg x 5 Hook grip + 3ct hold 100kg x 5 Chinup BW x 5 Red&Purple band x 9, 9 Pendlay row 70kg x 6 60kg x 8, 8 Band pulldown Beige x 9, 9 BB curl 27.5kg x 8, 8, 8 PM Static handstand hold 1min BW hang 1min Snatch balance from toes 20kg x 3, 3, 3 Snatch contact drill 20kg x 2, 2, 2, 2, 2 Drop jerk drill 20kg x 2, 2, 2, 2, 2 Split jerk 40kg x 2, 2 - ran out of time. | |||
| » ASC Performance (Go to post) | 01-03-2018 @ 10:40 | ||
| Am: Row 150m Ski 150m Assault bike 300m Run 120m Double unders 30 x2 rounds. Rest time = whilst partner works. Pm: Warm up etc. Front squat 140kg x 6 - PB - https://www.instagram.com/p/Bfv4zoNncvw/ Had to stop my watch mid set from making an emergency call. 95kg x 12 FFE SS - with safety bar 67kg x 8 47kg x 12 CGBP 90kg x 6 62.5kg x 12, 12 DB fly 5kg x 8, 8, 8, 8, 8 Band pushdown Beige x 12, 12 Cool down etc | |||
| » ASC Performance (Go to post) | 01-03-2018 @ 10:35 | ||
Post Edited: 01.03.2018 @ 10:46 AM by Sawyers Am:Warm up then 5 x 20 double unders unbroken. Pause sumo deadlift 210kg x 6 - Straps & Belt, PB - https://www.instagram.com/p/BftIhkmnv57 150kg x 8, 8 - Straps, no belt. Pullup (Scapula depressed) BW x 5 BW + Red&Purple band x 8 Strict OHP 50kg x 6 42.5kg x 8, 8 Underhand pulldown Beige band x 12, 12 DB curl 10kg x 10, 12, 11, 8 Stretch etc Pm: Clean deadlift 70kg x 3, 3 Clean contact drill 20kg x 2, 2, 2, 2, 2 Clean from hang above knee 40kg x 2, 2, 2, 2, 2 Push press 40kg x 3, 3, 3 Handstand hold 1min total time Bodyweight hang 1 min total time Stretch, foam roll etc. | |||
| » ASC Performance (Go to post) | 01-03-2018 @ 10:32 | ||
Post Edited: 01.03.2018 @ 10:47 AM by Sawyers Am:Warm up then: Run 500m (air runner) x 3 rounds. I run, Rachael rests, swap over. Total time: 18.38. 5 x 20 double unders unbroken. Pm: Warm up including lots of shoulder rehab work. High bar squat 140kg x 7 - Belt 120kg x 12, 12 - No belt - https://www.instagram.com/p/BfqnWW0H_4z Chinup (scapula depressed) Bw x 5 Bw + Red&Purple band x 8, 8 Hex bar seal row 50kg x 8 45kg x 10, 12 Dips Bw + 2Red band x 8, 8 BB curl 25kg x 12, 12, 12 Stretching, foam rolling etc. | |||
| » ASC Performance (Go to post) | 01-03-2018 @ 10:24 | ||
| Not used sugden for quite a while. But I plan to start tracking again. Since I was last on here: Qualified as a Doctor. Opened up a gym with my partner. Current goals: Squat 250kg, Clean & Jerk 140kg, Deadlift 300kg. www.ascperformance.com instagram.com/ascperformance instagram.com/adam.asc | |||
| » New gym - ASC Performance (Go to post) | 31-12-2017 @ 21:41 | ||
| Hi all, I’m opening my own gym tomorrow, we’re open 10-4 if anybody fancies coming down to train feel free (no cost for this week). Malton, East Yorkshire. www.ascperformance.com Thanks, Adam | |||
| » Yorks Strongest Woman Beginners/Advanced 2017 (Go to post) | 11-05-2017 @ 19:18 | ||
https://www.facebook.com/events/1418897018160927/ | |||
| » Work Capacity (Go to post) | 21-11-2016 @ 13:32 | ||
| This week: Sunday Squat - 160x5x5 Bench - 85x5x5 DB press, DB OHP, DB fly - 3x8 Tuesday Deadlift - 160x5x5 Deficit sumo - 140x8,8,8 GHR, Dragon flag, Cable crunch - 3x8 Friday Squat - 172.5x5x3 Bench - 90x5x3 RFE SS, Step up - 3x8 Sunday (yesterday) Deadlift - 172.5x5x3 Deficit sumo - 140x8, 150x8, 160x8 BOR, Pullup - 3x8 Feeling good. | |||
| » Work Capacity (Go to post) | 09-11-2016 @ 21:59 | ||
| Another 'fun' session. Back to proper training tomorrow onto next comp in 9 1/2 weeks. Pullup bw x 5 14kg x 5 18kg x 5 34kg x 3 Dip bw x 5 14kg x 5 18kg x 5 28kg x 5 38kg x 5 Curls/Pushdownx 4x10 | |||