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» Adam's log. (Go to post) | 18-01-2016 @ 21:20 | ||
Squats 60kg x 5 100kg x 1 140kg x 1 Belt on 160kg x 5, 5, 5, 5, 5, 5, 5 - LS RPE 7.5 Leg extensions, single leg 25kg x 10, 10, 10, 10 GHR BW x 3, 3, 3 Medium bench 20kg x 5, 5 60kg x 3 85kg x 7 PB, 7, 7 - LS RPE 7.5 Wide bench 60kg x 3 80kg x 4, 4, 4, 4, 4, 4 - LS RPE 7 BB Curl 25kg x 10, 10, 10, 10 Pullup BW-50kg x 10, 10, 10 Pushdown/Face pull 25kg/14kg x 10, 10, 10, 10 Fun. | |||
» Adam's log. (Go to post) | 06-01-2016 @ 20:56 | ||
Post Edited: 18.01.2016 @ 21:14 PM by Sawyers B1W1D3:Beltless, pause, sumo 3x6 at 167.5kg - Default PB's Beltless, conv, low block pull 1 at 180kg - Default PB 3x8 at 142.5kg - Default PB's Rows, curls, handstand practice. | |||
» Adam's log. (Go to post) | 05-01-2016 @ 21:25 | ||
B1W1D2: Beltless squat 1 @195kg - PB 4x8 @140kg Beltless, pause, high bar 3x10 @100kg - Default PB's Close bench 1 @105kg 7x6 @82.5kg Medium bench 6x6 @77.5kg Rehab. | |||
» Adam's log. (Go to post) | 05-01-2016 @ 21:25 | ||
B1W1D2: Beltless squat 1 @195kg - PB 4x8 @140kg Beltless, pause, high bar 3x10 @100kg - Default PB's Close bench 1 @105kg 7x6 @82.5kg Medium bench 6x6 @77.5kg Rehab. | |||
» Adam's log. (Go to post) | 04-01-2016 @ 20:20 | ||
B1W1D1 Deficit conventional (DOH, no belt) 70kg x 5 120kg x 3 Hook grip 142.5kg x 6 PB, 6, 6, 6 - Straps on sets 3&4 Sumo low block pull (DOH, no belt) 70kg x 5 100kg x 3 Hook grip 140kg x 3 180kg x 2 215kg x 1 - PB Straps on 177.5kg x 8 PB, 8, 8 Following for roughly 3-4x8-12 (this bit took around 45mins) GHR, Lying hamstring curl, calf raises, pullups, BB seal row, single arm pulldown, face pulls, BB curl, hammer curl. Throughout the day ive accumulated 5mins in a frog stand position too. Not a bad start. | |||
» Adam's log. (Go to post) | 04-01-2016 @ 14:58 | ||
Few sessions since last post. Only thing of note was a 110kg medium grip bench PB. Back home now and in a routine again, new training block begins this evening. Years goals 240/140/275. They might look big, but previously when ive aimed small ive done what I set out to so why not push it a bit more provided I stay healthy. Also want to do the full splits and a full freestanding handstand pressup. For competitions, its looking like the YNEPF comp in May or July depending on work, English in August and Jr British in October. I look forward to this. ![]() | |||
» Adam's log. (Go to post) | 30-12-2015 @ 13:04 | ||
Pause sumo (hook grip, no belt) 60kg x 5, 5 100kg x 3 140kg x 2 180kg x 1 200kg x 1 - PB 210kg x 1 - PB, straps. 100kg x 3, 3, 3 Conventional block pull 100kg x 3 140kg x 2 180kg x 1 200kg x 1 - PB, straps. 140kg x 3 PB, 3, 3 Very quick one. | |||
» Adam's log. (Go to post) | 29-12-2015 @ 11:53 | ||
Squat (low bar, no belt) 60kg x 3 100kg x 2 140kg x 1 165kg x 1 - PB 175kg x 1 - PB 142.5kg x 4, 4, 4 Squat (High bar, no belt, pause) 100kg x 3 120kg x 1 140kg x 1 100kg x 6 PB, 6 Bench (Close) 20kg x 5 40kg x 3 60kg x 1 80kg x 1 95kg x 1 102.5kg x 1 107.5kg x 1 - PB ![]() Bench (Medium) 60kg x 3 80kg x 4 PB, 4, 4, 6 - PB DB lateral/TYU 8kg/2kg x 10, 10, 10 DB SS BW x 10 Fun. | |||
» Adam's log. (Go to post) | 28-12-2015 @ 14:08 | ||
Deficit deadlift (Conventional, hook grip, no belt) 60kg x 3 100kg x 3 140kg x 2 160kg x 1 180kg x 1 - PB, also matches my conventional off the floor. 135kg x 6 PB, 6, 6 - Straps on these. Sumo block pull (Hook grip, no belt) 60kg x 3 100kg x 2 140kg x 1 180kg x 1 210kg x 1 - PB - Straps. 145kg x 8 PB, 8 - Straps. DB Row 22kg x 10 24kg x 10 26kg x 10 28kg x 10 Pullup BW x 3, 3, 3, 3, 3 BB curl 20kg x 10, 10, 10, 10, 10 Rear delt flys/Incline hammer curls 6kg/10kg x 10/10, 10/10 Hanstand practice for a while. Fun. ![]() | |||
» Adam's log. (Go to post) | 27-12-2015 @ 16:12 | ||
vausie said:Your progress is a testament to sensible progressive training well done Thanks. ![]() | |||
» Adam's log. (Go to post) | 27-12-2015 @ 12:53 | ||
Pause squat 60kg x 3, 3, 3 100kg x 1 140kg x 1 Belt on 175kg x 1 185kg x 1 - PB 190kg x 1 - PB 147.5kg x 6 PB, 6, 6 Front squat 60kg x 3 100kg x 1 120kg x 1 130kg x 1 - PB 87.5kg x 10 PB, 10 Wide bench 20kg x 5, 5 45kg x 2 70kg x 1 85kg x 1 95kg x 1 72.5kg x 6 PB, 6, 6, 6, 6 Close bench 20kg x 3 60kg x 1 80kg x 1 90kg x 1 95kg x 1 100kg x 1 67.5kg x 10, 10, 10, 10 DB laterals/DB shrug/TUW hold 8kg/22kg/BW x 8/10, 8/10, 8/10 Fun. | |||
» Adam's log. (Go to post) | 24-12-2015 @ 11:34 | ||
BOR 40kg x 5 70kg x 5, 5, 5, 5, 5 T bar row 25kg x 6 35kg x 5 45kg x 6 55kg x 6 Pull-up Bw x 3, 3, 3, 3, 3 Rev flys 6kg x 10, 10, 10 BB curl 30kg x 6, 6, 6 Handstand practice Some x a few Very quick session. | |||
» Adam's log. (Go to post) | 23-12-2015 @ 11:16 | ||
Wide grip bench (little finger touching rings) 20kg x 5, 5 40kg x 3, 3, 3 60kg x 1 80kg x 1 90kg x 1 - PB 95kg x 1 - PB 100kg x 1 - PB 102.5kg x 1 - PB 80kg x 5 - PB Low pin press (close grip) 60kg x 3 70kg x 5 - PB 65kg x 5, 5, 5, 5 Incline DB press, 3s eccentric 12kg x 10 20kg x 5, 5, 5 OHP 20kg x 8, 8, 8 DB Tricep extension 6kg x 20, 20, 20 Pull-up/press-up(5s tempo)/GHR BW x 3/5/10, 3/5/10, 3/5/10 Fun. ![]() | |||
» Adam's log. (Go to post) | 22-12-2015 @ 13:49 | ||
Squat - low bar, no belt, pause. 70kg x 3, 3, 3 100kg x 1 140kg x 1 160kg x 1 - PB 170kg x 1 - PB 175kg x 1 - PB 140kg x 5 - PB Front squat - no belt, small pause. 70kg x 5 100kg x 5 - PB 90kg x 5, 5 Deficit RDL - Hook grip 70kg x 3 100kg x 3 125kg x 10 - Straps, PB 120kg x 8, 8 - Straps. BSS BW x 10, 10 GHR BW x 10, 10 Pull-up BW x 3, 3, 3, 3, 3 Hanging knee raises BW x 5, 5 Pallov press Red band x 10, 10 Fun. ![]() | |||
» Adam's log. (Go to post) | 21-12-2015 @ 13:20 | ||
Bench (Close grip) 20kg x 5 40kg x 5, 5, 5 60kg x 3 80kg x 3 87.5kg x 5 - Matched last week but much more controlled. 92.5kg x 3 80kg x 7 - Poor, completely messed this up. Bench (Medium grip) 60kg x 5, 5, 5 - Default PB's 80kg x 1 - Default PB Bench (Wide grip, little finger touching the rings) 60kg x 5, 5, 5 - Default PB's 80kg x 1 - Default PB Pressup BW x 15, 15, 15, 15 T bar row/UWT Iso hold 45kg x 12, 12, 12, 12/BW x 20, 20, 20, 20 L raise/Curl/Incline curl 2kg/8kg x 10, 10, 10 Hopefully have a decent squat session tomorrow. |