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» TRAINIG LOG (Go to post) | 04-02-2024 @ 18:00 | ||
Sack toss approx 3.5m 18kg x2 18kg x3 x2 18kg x5 Farmers 20+20m 60 x40m 80 x40m 80 x40m Yoke 20+20m 160 x40m 200 x40m 220 x20m 240 x20m Medley x2 sacks & sled / 15m with 15m run backs /90m total 75-80 sacks + 135 sled 75-80 sacks + 155 sled 75-80 sacks + 175 sled Great to get a full sesh in ,still a bit cautious with my calf and shoulder but 1 more week of lighter work then I can start ramping s**t up | |||
» TRAINIG LOG (Go to post) | 03-02-2024 @ 20:28 | ||
SSB 107 x5 127 x5 Added 21mm bands 127 x5 127 x5 127 x5 Monster DB EMOM / 10mins One clean - 45 x2 / first 5 FTOH 45 x2 / x4 FTOH 45 x10 x1 Fat grip pull downs 40 x15 54 x12 63 x10 Some stretching / mobility | |||
» TRAINIG LOG (Go to post) | 31-01-2024 @ 17:53 | ||
Reverse band floor 21mm bands 180 x5 200 x5 200 x5 Seated fat bar cable rows 81 x12 93 x12 93 x12 Reverse hyper - CG pull downs 10 x15 - 31 x15 20 x12 - 40 x12 30 x12 - 50 x10 30 x12 Ez reverse curls - ham curls 15 x12 - 43 x15 20 x10 - 50 x12 20 x10 - 57 x12 Incline DB curls 5 x15 7.5 x10 7.5 x10 Dead’s don’t feel great atm! Going back wards …..fingers crossed it all comes together in 9 weeks!! Niggles seem to be going | |||
» TRAINIG LOG (Go to post) | 27-01-2024 @ 19:21 | ||
Front squats raw 125 x3 145 x2 165 x1 165 x1 Farmers holds 80 x60s 90 x30s 90 x35s 90 x40s Cable crunch 54 x25 72 x20 86 x16 90 x15 Seated fat grip rows - cable hammers 54 x15 - 22 x15 77 x12 - 27 x15 81 x10 - 31 x12 81 x10 - 40 x10 Weighted leg raises 5 x15 7.5 x12 7.5 x12 Few sets of grippers to finish | |||
» TRAINIG LOG (Go to post) | 25-01-2024 @ 20:26 | ||
Monster DB EMOM / 60s 45 x1 x10 Axle bar rows 55 x12 75 x8 75 x8 75 x8 JM press - Neutral grip medium pull downs Bar x15 - 40 x15 25 x12 - 50 x12 30 x10 - 60 x12 30 x10 - 63 x10 / 40 x12 Stretching | |||
» TRAINIG LOG (Go to post) | 24-01-2024 @ 23:06 | ||
Warm up,movement prep Seated ham curls 30 x15 36 x15 Speed from floor + 21mm bands Single loop 100 x2 100 x2 110 x2 110 x2 120 x2 120 x2 Full band 120 x2 120 x2 Good mornings 57 x10 67 x8 70 x7 70 x7 Missed these on week 2 so added a few extra reps …These felt ridiculously heavy!! Fat bar wide rows 81 x12 83 x12 83 x12 Last 4 reps paused Training isn’t going well atm….1 more week before full prep starts for the welsh…Need to get things moving !! | |||
» TRAINIG LOG (Go to post) | 24-01-2024 @ 22:53 | ||
Barbell strict press + hanging kettle bells ( 8kg per side ) 30 x10 35 x8 40 x8 40 x8 40 x8 Ez cable press downs - face pulls 40 x20 - 13 x20 45 x15 - 18 x15 54 x15 - 22 x12 59 x12 - 22 x12 Left it there…mind else where,shoulder playing up! | |||
» TRAINIG LOG (Go to post) | 21-01-2024 @ 21:24 | ||
Yoke 15 + 15m 150 x30m 150 x30m 160 x30m 160 x30m 170 x30m - felt a possible slight tare in my right calf !!! Farmers 15+15m / slow walks 40 x30m 50 x30m 60 x30m 70 x30m Supposed to be 60m + but kept it less not to aggravate my calf! Call d it a day as my calf felt sore… Was guna throw in some grip but motivation was t there after a bad session | |||
» TRAINIG LOG (Go to post) | 21-01-2024 @ 21:19 | ||
105 x5 145 x2 145 + 32kg chains x2 175 + 32kg x1 195 x32kg x1 Drop sets + chains 155 x5 155 x5 155 x5 Leg press / weight in plates 150 x15 200 x12 240 x10 240 x10 Dragon flags 3x 10 | |||
» TRAINIG LOG (Go to post) | 21-01-2024 @ 21:13 | ||
Post Edited: 21.01.2024 @ 21:26 PM by jones105 Bike x3 60mins Movement prep 15” block + 24kg chains 140 x7 150 x7 150 x7 Seated fat bar rows 77 x12 81 x10 81 x10 Reverse hyper 10 x15 20 x12 20 x12 Cable crunches 54 x25 72 x16 81 x16 Write roller Plate 5kg x2 5kg x3 Cable 4.3kg x3 4.3kg x3 Wanted to try some variations Still just following the main work and adding in bits of my own…2nd block/week 4 | |||
» TRAINIG LOG (Go to post) | 21-01-2024 @ 21:04 | ||
Axle c&p + jerk - one clean 70 x2 80 x2 80 x2 FTOH 80 x3 / strict/PP/jerk Neutral grip PD - ss - JM press 40 x12 - bar x15 50 x12 - 25 x12 60 x10 - 25 x12 60 x10 - 25 x12 DB skull crushers,single arm 12.5 x15 15 x10 17.5 x8 Light one today | |||
» TRAINIG LOG (Go to post) | 14-01-2024 @ 16:47 | ||
Post Edited: 21.01.2024 @ 21:42 PM by jones105 Front squats120 x3 140 x2 170 x1 170 x1 Farmers, drop & turn at 12m 60 x24m 60 x48m 60 x48m / turns at 12m & 36m 60 x48m / turns at 12m & 36m Yoke 12m+12m 185 x24m 225 x24m 225 x24m Medley 12m runs + 12m run back 160 yoke 12m 60 sack 12m 180 sled 12m 160 yoke 12m 60 sack 12m 200 sled 12m 160 yoke 12m 60 sack 12m 220 sled 12m | |||
» TRAINIG LOG (Go to post) | 14-01-2024 @ 16:39 | ||
MST week 3/heavy + 21mm reverse band Owu 220 x1 200 x5 200 x5 Slightly modified the work sets to 2 as they were a touch lighter…was planning to do these suited but my suit hasn’t arrived yet!!! Reverse hyper Just machine x20 5 x15 15 x10 15 x10 15 x12 Can’t do back extension so weeks 1 & 3 I’ll have to use a reverse hyper…These will be heavier on week 3 next time. Fat bar seated rows 78 x12 81 x10 81 x10 Again,this was supposed to be one heavy set but I missed them last week…. Cable crunches 63 x25 72 x20 81 x15 87 x15 Grippers to finish Following on these next 3 week,the program will be run properly but I will split the core training up across the week | |||
» TRAINIG LOG (Go to post) | 14-01-2024 @ 16:29 | ||
Axle pus press 95 x2 105 x1 105 x2 105 x3 Strict 80 x5 80 x5 Thick bar pull dons ss with CGBP 45 x12 - 60 x12 50 x12 - 70 x10 60 x10 - 80 x10 Reverse curls 15 x15 25 x10 25 x10 | |||
» TRAINIG LOG (Go to post) | 10-01-2024 @ 16:48 | ||
Zercher squats 65 x5 85 x5 90 x5 90 x5 Farmers - sled 15m runs 70 x30m - 180 x30m 70 x15 sprint back - 200 15m 70 x15 sprint back - 260 15m Axle bar rows 65 x10 75 x10 80 x8 80 x8 Grippers to finish |