View All Posts: Flash
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| » Flash A-ah (Go to post) | 19-12-2011 @ 23:52 | ||
Cheers for the kind words guys, especially Pikey Dan  Gonna kee plugging away and get as strong as possible.Monday 19/12 Todays session was hard, my body was still screaming from satudays events and I horribly overslept. Just decided to do a little bit of work and rest for the day ready to hit it hard tomorrow. Strict Press Bar xloads 50kg x6 60kg x5 70kg x3 82.5kg x3 85kg x3 87.5kg x2 60kg x6 On the 87.5kg set the third was so very nealy there. Another day I would have had it. Considering my current PB is 90kg I'm still happy. Flat Bench Press Bar x6 60kg x6 100kg x3 120kg x1 140kg x1 150kg x1 160kg x1 60kg x6 Just thought I would see where my bench was at. The 160 was a real grinder but at least its still there. I was happy with this especially after pressing befoe hand. I think if I was fresh I would have more in me. Split Rope Pulldown Stack x10 (3sets) Then did about 5 minutes of continuos weighted ab work. Like I said only a small session today, needed the rest and now feel ready to give it some tomorrow. | |||
| » Flash A-ah (Go to post) | 17-12-2011 @ 14:17 | ||
jamspastic said:Some great training going on in here mate! Cheers J-Spaz, same with you mate. You doing BSM U80kg again this year? Saturday 17/12 Events at the Cauldron HTC. Awesome day today with the boys, and Vic. Good crowd turned up for a good comp. Cheers for the session Bish, Skip, Jedward Ian Hamster, Pikey Dan, Andy Tracksuit, Mark Gregory, Mark's mate (sorry forgot name), Vic and of course last but not least the master JT. Everyone put in some great work and made it a very competative session. Event 1 - 17" Deadlift 60kg x6 (2sets) 110kg x3 160kg x1 200kg x1 240kg x1 260kg x1 280kg x1 PB - Horrible height to pull from for me, just cant get my legs into it at all. Still a PB so happy days. 300kg xf - Worried the bar a bit Event 2 - Stone lift, no tacky 80kg x4 (2 to each shoulder)(2sets) 80kg x2 (load to 45") 105kg to 45" x1 105kg to 45" x4 in 75 seconds Event 3 - MAX Doomsday Dumbell 34kg x3 strict (2sets) 44kg x1 (2sets) 44kg x3 54kg x1 - Default PB 59kg xff - First time on this very awkward dumbell to press. To be fair I liked it though. Hopefully get a fairly big number in the coming weeks. Event 4 - Farmers walk 70kg each hand x20m (2sets) 110kg x20m PB 120kg x20m PB - So so happy with this. Previous PB was 100 for 20m. Shows that some serious training on this helps. My grip felt really good, so couldnt be happier. Event 5 - 15kg Axe Hold for time 40 Seconds - BOOM Event 6 - Strict Log 47kg x3 67kg x2 77kg x1 87kg x1 92kg x1 - Absolute grinder, took an eternity to press. Lower back was shot and was pretty tired but happy to grind it out. Overall a quality session and a great way to end my last events session of the year. Cheers boys and see you down the Cauldron in 2012. | |||
| » Flash A-ah (Go to post) | 17-12-2011 @ 14:01 | ||
pikey_dan said:Some nice sessions going on flash Thanks SO much mate  | |||
| » Flash A-ah (Go to post) | 17-12-2011 @ 03:00 | ||
| Friday 16/12 Quick lower body session today before I smash some events at the Cauldron on saturday morning. Cannot wait. Front Squat bar x6 (2sets) Loads of stretching coz I felt very tight 60kg x3 (2sets) 100kg x3 120kg x1 132.5kg x3 (3sets) - Happy with this as it was a rep PB and I feel my front squat is getting a lot stronger. Gonna look for 140kg x3 at the end of this programme. Oly Back Squat (all reps paused) 100kg x4 140kg x4 (4sets) - These were tough. I was touching my arse on my calves then pausing then being called up by the pasty powerlifter. Im very weak out the hole so I hope these will help me drive better from that position. Good mornings 80kg x6 (3sets) Barbell Bulgarian Split Squat 60kg x6 each leg (3sets) Superset with walking lunges for 25 meters (3sets) Inbetween my paused oly squats, good mornings and lunges I did core rollouts with a barbell. I managed 10 sets of 15 reps. Left it there for today to make sure I wasnt to burnt out for events on saturday. | |||
| » Flash A-ah (Go to post) | 15-12-2011 @ 20:56 | ||
| Thursday 15/12 After walking round London for 10 hours with the missus yesterday and being up for 23 of 24 hours on 2 1/2 hours sleep coz of work I wasn't that hopeful for todays session, however I was pleasantly surprised. Decided to ow first this session to try get a fresh time in however it was probably worse than my normal one. I did a 5 minute warm up where I rowed 1000m, then did 500m x4 with 2 minutes rest periods. Best time was a modest 1:44.3. MUST do better. Power Cleans warmed up with hang cleans and high pulls on 50kg 60kg x3 70kg x3 80kg x3 90kg x3 Push Press 60kg x5 70kg x3 80kg x1 90kg x3 95kg x3 97.5kg x3 - Getting closer to the 100kg x3 target I set myself for this 5 week block and I'm only in week 2 so happy days. BTN Push Press 90kg x4 92.5kg x4 (3sets) Strict BTN Snatch Press 65kg x6 (3sets) Shrugs 70kg x10 120kg x6 170kg x6 220kg x6 240kg x4 Face Pulls Stach x15 (3sets) Hammer Front Raises 22kg x6 (2sets) 22kg x10 Lateral Raises 15kg x10 (3sets) Finished with a superset of hangin leg raises and hanging knee raises. Did 3 minutes of constant work and walked out with a very sore core. Good session all things consideing. A squat session tomorrow then some fun at the Cauldron with the crew on the weekend. Boom! | |||
| » THE CAULDRON HTC (Go to post) | 13-12-2011 @ 22:45 | ||
| Boys, plans for saturday? Who's in etc. | |||
| » Bishop to C4 (Go to post) | 13-12-2011 @ 22:44 | ||
| Can't wait to see how big your belly and chin have got on friday | |||
| » THE DRAGON 2.0 (Go to post) | 13-12-2011 @ 22:40 | ||
| Good pulling as always pal. Looking in great shape for next year mate. Just out of interest, what do you find is the strongest part of your pull? Are you better of the floor or at lockout? | |||
| » Flash A-ah (Go to post) | 13-12-2011 @ 19:10 | ||
| Tuesday 13/12 16" Deadlift Bar x6 (2sets) 60kg x6 100kg x6 140kg x3 180kg x3 220kg x1 240kg x3 (3sets) - Still to high for me to get my legs into the lift which is no good for a leggy puller. I think I will pull 3 3's with this weight all the way to the floor. The first set was a real grinder but sets 2 and 3 were loads better. All reps wee clean pulls, no hitch. Defecit Deadlift of 5 1/2" block (all sets strapless) 100kg x4 140kg x1 140kg x4 180kg x4 (2sets) - was meant to be 4x4 but felt a twinge in my glute, which is never good and I knew I had RDL to do so left it there. They were quick reps though which is nice.RDL 160kg x6 (3sets) 100kg x10 Bent Over Row 100kg x6 (3sets) suerset with Underhand Bent Over Row 80kg x6 (3sets) Lat Pulldown 100kg x6 105kg x6 110kg x6 Underhand Lat Pulldown 85kg x6 90kg x6 95kg x6 Standing Bicep Curl 22kg each hand x10 (3sets) Finished on leg raises of a bench for 3 sets of 20. Felt nice and pumped after the session. I no if I can get a good lockout combined with my current speed from the floor I will be able to pull something tasty. More work will be done. | |||
| » Moving onward to 700+ RAW (Go to post) | 12-12-2011 @ 22:07 | ||
Post Edited: 12.12.2011 @ 22:08 PM by Flash Skip said:After working for just under a year with doing all 3 core lifts 3 times a week, its time to change things up abit, mainly because I want to take the SM a lot more seriously now in prep for Midlands U105 April next year. Also am getting in equipment so a lot more taxing on the body and need time to get used to it all (prep for the British Juniors March time 2012) Monday: ME Lower Tuesday: ME Upper Wednesday: Lower Thursday: Upper Friday: Rest Saturday: SM Events Sunday: Rest Working towards some nice numbers for April in the Eq, hopefully things will go well! WESTSIIIIIIIIIIDE! | |||
| » Flash A-ah (Go to post) | 12-12-2011 @ 18:05 | ||
| Ha, yes Boar. She was probably attracted to your extreme manliness. And your amaing competition hats. Monday 12/12 Strict Press bar xloads 50kg x6 60kg x6 70kg x5 80kg x3 82.5kg x3 85kg x3 - Rep PB. Very happy with this, as after consulting my journal only a month ago my 3 rep max was only 77.5kg. Progression! Barbell One Motions FTOH 60kg x4 62.5kg x4 65kg x4 67.5kg x4 Strict Press Lockouts from pins 60kg x6 80kg x6 (3sets) Flat Bench 60kg x6 (2sets) 100kg x2 - paused reps 122.5kg x6 (3sets) 60kg x6 - paused reps Incline Bench 60kg x6 80kg x6 90kg x6 Decline Bench 60kg x6 130kg x6 (3sets) Cable Crossover stack x10 (3sets) Concept 2 - 500m x4 with 2 minute rest periods. Best time of 1:45.9. Did what Boar said and messed about with the settings and got official times. Knackering after a big session. V-sit ups x20 (3sets) Godd session, the end! | |||
| » Sunday Strongman Sessions @ Salt Ayre (Go to post) | 10-12-2011 @ 17:12 | ||
| Hi Ben I will be along in the morning to pick up jt's plates if that's ok? Should be around half 10. Won't be traing though coz I've been ill all weekend. See you tomorrow | |||
| » Sunday Strongman Sessions @ Salt Ayre (Go to post) | 10-12-2011 @ 17:10 | ||
| Hi Ben I will be along in the morning to pick up jt's plates if that's ok? Should be around half 10. Won't be traing though coz I've been ill all weekend. See you tomorrow | |||
| » Flash A-ah (Go to post) | 08-12-2011 @ 19:50 | ||
| Yeah Roger a good base indeed. But wasnt used to all the heavy weighted stuff when first started but loving it now. Thursday 8/12 Front Squat Loads of stretching first Bar xloads 60kg x3 (2sets) 100kg x3 (2sets) Belt on 120kg x1 130kg x3 (3sets) - Very happy with how quick and easy these were. Finished my last programme doing 3x3 on this weight and I felt that was my max. To start on that weight this new programme and find it easy put a smile on my face. Olympic Back Squat 60kg x4 100kg x4 140kg x2 Belt on 160kg x4 (2sets) 140kg x6 (Paused reps)- Plan was to do 4x4 but legs were done so decided to do some paused reps. Really enjoyed these and feel they will help strengthen my legs. Gonna try and do them every week now. Push Press 60kg x6 70kg x3 80kg x1 90kg x3 95kg x3 (2sets) BTN Push Press 90kg x4 (2sets) 92.5kg x4 (2sets) BTN Snatch Grip Strict Press 65kg x6 (3sets) Dumbell Hammer Front Raises 22kg's x6 (3sets) Lateral Raises 16kg x6 (3sets) Face Pulls stack x10 (3sets)strict reps, 4's negatives Then finished with 3 sets of a hanging leg raises and hanging knee raises superset doing 15 reps on each. Good session today, loads of work and some good rep stuff on some good weights. Training feels good at the moment. | |||
| » Flash A-ah (Go to post) | 08-12-2011 @ 13:07 | ||
Rodger said:Your lifting is pretty incredible mate. How long you been training? Don't know about incredible yet mate but im working on it And thanks a lot. Your quite a strong bas***d yourself if I remember from Dragons. Been strength training for just over a year now but had a good backgound in weights etc thanks to semi-pro rugby. Had to retire from that thanks to to many concussions though. Then started training for strongman with Bish after I saw him doing log in the gym and got chatting to him. Never looked back really. | |||