View All Posts: Sawyers
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| » Adam's log. (Go to post) | 21-12-2015 @ 13:17 | ||
lrogers75 said: This was a big shock to me also. Feel like all my old Pbs are fake now. But explains why my training dl is always higher than comp. Great to train with am elieko all the time. Training looks great mate! Yeah, it makes a significant difference I think. Though it feels miles better to squat and bench with. I look forward to when im back properly and can train on it every session. Cheers, just something a bit different for now.  | |||
| » Adam's log. (Go to post) | 20-12-2015 @ 12:56 | ||
| DB bulgarian split squat, 6second eccentric (each side) 10kg x 5 20kg x 5 30kg x 5, 5, 5, 1Long hold Back extensions 20kg x 10, 10 10kg x 10, 10 Cossack squats Bw x 10, 10 Band alphabet x 2/side Farmers 55kg x 30m, 30m, 30m, 30m | |||
| » Adam's log. (Go to post) | 18-12-2015 @ 10:42 | ||
| Incline DB Press (6second eccentric) 12kg x 5 20kg x 5 22kg x 5, 5 10kg x 50 - Normal eccentric OH tricep extension 6kg x 15, 15, 15, 20 Chinup/Rear delt fly BW x 4, 4, 4, 4 / 6kg x 10, 10, 10, 10 DB shrug 20kg x 20, 20 30kg x 12, 12 BB curl 20kg x 100 total reps broken into 20's 10's and 5's by the end. Enjoying this change of training for a few weeks. | |||
| » Adam's log. (Go to post) | 17-12-2015 @ 12:41 | ||
| Tuesday: Bench 20kg x 5, 5, 5, 5, 5 40kg x 5 60kg x 5 70kg x 5 80kg x 5 87.5kg x 5 77.5kg x 5 Press up BW x 10, 10, 10, 15 T bar row/U, W, T Holds. 10kg x 5 35kg x 12, 12 40kg x 12 45kg x 12 Curl/L raise/Slow lowering 2.5kg x 8, 8, 8, 8 Incline 1 1/2 DB curl 6kg x 8, 8, 8, 8 Yesterday: Squat (Beltless) 20kg x 5 70kg x 5, 5, 5 100kg x 5 120kg x 5 140kg x 5 160kg x 5 - Default PB, my best belted 5 is 175, I hope to be around that beltless in a few weeks. 142.5kg x 8 Front rack split squats 40kg x 8, 8, 8, 10 Deficit RDL 40kg x 5 80kg x 5 100kg x 8, 8, 8, 12 - Hook grip, then straps on last set. RKC plank BW x 2 rounds Today: Prowler push/Sled drag 20mins up and down a pyramid adding weight to the sled then back down. Working at a steady pace. Sumo (Hook grip, belt) 70kg x 3, 3, 3 125kg x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 Conventional (Hook grip, belt) 70kg x 3, 3, 3 105kg x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - These felt really good. Done. | |||
| » Adam's log. (Go to post) | 16-12-2015 @ 15:07 | ||
Post Edited: 17.12.2015 @ 12:35 PM by Sawyers . | |||
| » Adam's log. (Go to post) | 14-12-2015 @ 12:26 | ||
| Sumo 70kg x 5, 5 100kg x 3 140kg x 2 170kg x 1 190kg x 1 172.5kg x 3, 3, 3 152.5kg x 3, 3 Block pull sumo 152.5kg x 3 172.5kg x 3 192.5kg x 3 202.5kg x 1 220kg x 1 Fluff. The Eleiko bar is so harsh when deadlifting. 172.5kg today felt so much harder than 180kg did last week, I cant wait to be back here training on it consistantly, goes to show how weak I am off the floor. | |||
| » Adam's log. (Go to post) | 13-12-2015 @ 18:34 | ||
| Trained on about an hours sleep again, plus the gym was freezing which im not used to. Im sure I will get used to it for the few weeks im here. Also back on an eleiko bar too. Squat 60kg x 5, 5, 5, 5, 5 100kg x 1 140kg x 1 Belt on 165kg x 3, 3, 3, 3, 3, 3 - Slower than id like. 172.5kg x 1 180kg x 1 - Again, slower than id like but easy enough. Wide squat 60kg x 5 100kg x 3 Belt 140kg x 1 150kg x 3 - PB of some description. Bench 20kg x 5, 5, 5 40kg x 3 60kg x 2 80kg x 1 87.5kg x 3 - Alot tougher than expected. 82.5kg x 3, 3, 3, 3, 3 - By the end these were good. I set up the safety rails so that If i keep tight im just above them, if I relax I hit them so I know if im being lazy. Pin press 60kg x 3 70kg x 5, 5, 5 - These feel harder than normal bench, I suspect these will help improve it. OHP 20kg x 5, 5, 5 - First time doing these since surgery, I think ill stick to the bar until I can comfortably do sets of 10 whilst keeping my scapula set. Some laterals. Rehab at home. | |||
| » Adam's log. (Go to post) | 12-12-2015 @ 17:07 | ||
| Deadlift (Conventional, straps from 100, belt from 140) 50kg x 5, 5, 5 100kg x 1 140kg x 1 150kg x 3, 3, 3, 3, 3 Pause Sumo Deadlift (Straps from 100, belt from 160) 50kg x 5, 5 100kg x 1 140kg x 3, 3, 3 160kg x 3 180kg x 3 - Probably a PB of some kind. SLDL (Straps from 100, no belt) 50kg x 5 100kg x 1 120kg x 5, 5, 5 - PB's Wide SLDL (Straps from 100, no belt) 50kg x 5 100kg x 1 120kg x 5, 5, 5 BOR 50kg x 10, 10, 10 DB Row 20kg x 15, 15, 15 Rear delt fly 6kg x 10, 10, 10 Hammer curl 14kg x 10, 10 Rehab. Simple enough. | |||
| » Adam's log. (Go to post) | 10-12-2015 @ 11:41 | ||
| Pause squat (Low bar, belt from 140kg) 60kg x 3 100kg x 2 140kg x 1 160kg x 1 172.5kg x 1 - PB 140kg x 3, 3, 3, 3, 3 Wide squat (Low bar, belt from 130kg, theraband around knees) 60kg x 3 100kg x 2 130kg x 8, 8, 8 Bench 20kg x 5 60kg x 3 85kg x 4, 4, 4, 4, 4, 4, 4, 4 Fluff, rehab & stretching. Not bad considering I literally had zero sleep last night, I was laid in bed from 10 until around 4.30 when I eventually gave up and got up. Hopefully my sleep pattern will sort itself soon as I plan on staying awake until this evening. | |||
| » Adam's log. (Go to post) | 09-12-2015 @ 16:32 | ||
| Sumo (No belt, Straps after 100 as I tore a callus on my hand, then after the 4th working set I trapped my finger, it bruised immediately then swelled shortly after. I compressed/taped it on and got on with the session. Though its still bruised now.) 50kg x 5 100kg x 3 140kg x 8, 8, 8, 8, 8 Block pull (No belt, straps, conventional, off thin 20kg bumper plates) 100kg x 3 135kg x 4, 4, 4, 4, 4, 4 - Default PB's SLDL (No belt, straps) 117.5kg x 3, 3, 3 - Default PB's BOR 50kg x 10, 10, 10 Pullup 10 reps - I suck at these, controlling my right scapula is very hard. A variety of upper back/bicep movements on cables/machines, most for 3x8-12. Rehab&Stretching. | |||
| » Adam's log. (Go to post) | 08-12-2015 @ 15:30 | ||
Funky_monkey said: Nice work on getting a comp in at international level. What was the qualifying procedure/total for bench only? Qualifying procedure was compete/do well at the English. Then teams were picked. No idea what the qualifying number required was.. To be honest I think I was there just to fill a spot in the team as more participants means potentially more points overall. And like I said, im not at a level to be getting picked for anything international again anytime soon so when they offered me the place I didnt turn it down even though it was bench only. | |||
| » Adam's log. (Go to post) | 08-12-2015 @ 12:06 | ||
| Squat (Low bar, shoulder width, belt after 140kg) 60kg x 3 100kg x 2 140kg x 1 150kg x 5, 5, 5, 5, 5, 5, 5 Front squat (Shoulder width, no belt) 20kg x 5 40kg x 3 60kg x 1 80kg x 6, 6 - Default PB's. Squat (Low bar, Pause, wide, belt after 100kg, theraband around knees) 60kg x 3 100kg x 3 120kg x 5, 5, 5 - Default PB's. Bench (Moved my grip out slightly, 3 fingers away from the edge of the knurling) 20kg x 5 40kg x 4 60kg x 3 80kg x 5, 5, 5, 5, 5, 5, 5 Bench (Wide, little finger on the rings, feet up) 42.5kg x 10, 10 Lateral raises, TYUL, Face pull, Rope pushdown all 3 x 10. Rehab&Stretching. Not a bad first session back, everything light and moved well. | |||
| » Adam's log. (Go to post) | 08-12-2015 @ 06:32 | ||
| Back from Canada. Had an awesome time but looking forward to getting started with training again. Comp there 97.5kg - Good lift. 102.5kg - No lift, I hit the rack. gutted. 102.5kg - Good lift, flew up. Shame really, but still a good chance to step on an international platform even if im not to that standard yet. Owen did awesome and it was good getting to help out the much stronger guys in the 83 category. | |||
| » Adam's log. (Go to post) | 28-11-2015 @ 13:11 | ||
| Bench 20kg x 5 40kg x 4 60kg x 3 80kg x 2 90kg x 1 100kg x 1 67.5kg x 3, 3, 3, 3, 3 Rehab. One more in Canada on Tuesday, then compete on Friday. Bench is feeling the best it ever has now. | |||
| » Adam's log. (Go to post) | 27-11-2015 @ 20:38 | ||
OwenL said:so a 110kg double? lol! 115 on friday Potentially.. If it was thats awesome. If not, its still my current max for a double. Turns out I may be able to build a decent bench over the next few years. | |||