View All Posts: Flash
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| » Flash A-ah (Go to post) | 11-05-2016 @ 20:31 | ||
| Wednesday 11/5 Squat 60kg x3, x3, x3 100kg x3, x3 120kg x1 140kg x1 160kg x1 180kg x1 205kg x1 210kg x1, x1 Push press 60kg x3 80kg x3 100kg x3 117.5kg x3 120kg x3 122.5kg x3 100kg x10 - very routine, pleasing SLDL 60kg x5 100kg x5 140kg x5 160kg x5, x5, x5 NG bench press 60kg x3 100kg x3 120kg x3 140kg x1 165kg x3, x3, x3 BB lunges - 120kg 3x10 Leg press (plt wt) - 280kg 3x10 Calf raises (plt wt) - 240kg 3x10 Leg extensions - 125kg 3x10 Leg curl - 80kg 3x10 Standing ab crunch - 42.5kg 3x10 superset Seated ab crunch - 42.5kg 3x10 Woodchop - 32.5kg 3x10 Plank - 3x30 seconds All good tonight. Push press was fast and squats were so much better than last week. These actually felt like daily singles! Needed some effort, but defo no where near max or failure like last week. Bench feels strongest ever currently, actually, all pressing does. Good news. Word! | |||
| » General Training Log (Go to post) | 10-05-2016 @ 23:03 | ||
| Good strict log Dan! What number you got in your head for England's? | |||
| » Flash A-ah (Go to post) | 10-05-2016 @ 21:52 | ||
| Tuesday 9/5 Wide upright row - 60kg 3x10 Klokov press - 65kg 3x10 Seated neutral DB press - 36kg es 3x10 DB lateral raises - 24kg es 3x10 Rear delt cable pulls - 3x10 Face pull - 35kg 3x10 Bicep curl - 3x10 Rope curl - 3x10 Machine curl - 3x10 Crucifix press ups on rings - 3x10 Plank - 3x30 seconds Bike x20 mins Dat pump, in and out in an hour 10. More squats and overhead tomorrow, Yey! Word! | |||
| » Flash A-ah (Go to post) | 09-05-2016 @ 19:12 | ||
| Sunday 8/5 Tyre toss - 10 sets of 4 tyres over rugby posts. Felt decent this week. Monday 9/5 Squat 60kg x6, x6 100kg x6 120kg x3 140kg x3 160kg x3 180kg x12 - decent 150kg x6, x6 - all reps on these 2 sets paused BTN jerk 60kg x3 80kg x3 100kg x3 120kg x3 140kg x1 142.5kg x1 145kg x1 Strict press 60kg x3 70kg x3 80kg x3 95kg x3 97.5kg x3, x3 Standing Strict pin press 60kg x3 80kg x3 100kg x3 102.5kg x3, x3 Shrugs 60kg x10 100kg x10 140kg x10 180kg x10 230kg x10, x10, x10 Raises Finisher - 6kg x1 set Hanging leg raises - 3x10 superset Hanging knee raises - 3x10 Plank - 3x30 seconds Good session tonight in the heat. Will do cardio and finish the assistance I missed tomorrow night. Word! | |||
| » Flash A-ah (Go to post) | 07-05-2016 @ 14:50 | ||
| Saturday 7/5 16" deadlift 60kg x3 100kg x3 140kg x3 180kg x1 220kg x1 240kg x1 Front squat 60kg x3 80kg x3 100kg x3 120kg x3 150kg x3, x3, x3 Log clean and strict press (clean and press every rep) 45kg x3 65kg x3 75kg x3 85kg x3 95kg x3, x3, x3 - this was very easy. Pressing feels great at the minute. NG decline bench 60kg x6 100kg x6 120kg x6 145kg x6, x6, x6 Weighted pull up - +25kg 3x10 Bent over row - 60kg 3x10 Lat pull down - 120kg 3x10 V bar pull down - 95kg 3x10 Neutral low row (plt wt) - 140kg 3x10 V sit ups - 3x20 superset Plate twists - 25kg 3x20 superset Jackknifes- 3x20 Back wasn't playing deadlifts today. Couldn't manage reps, 240kg was almost unbearable. Log felt great mind, hope a sneak a spot at England's u90, feel I've got something big in there. Word! | |||
| » Flash A-ah (Go to post) | 06-05-2016 @ 19:42 | ||
Post Edited: 07.05.2016 @ 14:54 PM by Flash Friday 6/5Trained with Sean Smithson down at his gaff in the sun. Second events session since October Yoke x40m, drop turn @20m 130kg 170kg 210kg 260kg 210kg 210kg 210kg Farmers x40m, drop turn @20m 55kg 75kg 95kg 110kg 95kg 95kg Duck walk x20m, drop turn @10m (plate weight) 80kg 100kg 120kg 120kg 120kg Good hit out, comfortable with all comp weights, just need to get moving now. 1 more session tomorrow then rest. Onwards! Word! | |||
| » Flash A-ah (Go to post) | 05-05-2016 @ 20:10 | ||
Post Edited: 06.05.2016 @ 20:51 PM by Flash Thursday 5/5Back squat 60kg x3, x3 100kg x3 120kg x3 140kg x3 160kg x3 180kg x1 190kg x3 195kg x3 200kg x3 - really pleased with this after failing 210kg yesterday. Amazing what a bit of sleep and food can do. Power snatch 40kg x3, x3 50kg x3 60kg x3 70kg x1 77.5kg x3, x3, x3 Power clean 60kg x3 80kg x3 90kg x3 100kg x1 112.5kg x2 112.5kg x3, x Squat jumps - 75kg 6x3 on the minute every minute for 6 minutes NG incline bench 60kg x6 80kg x6 100kg x3 115kg x3, x3, x3 Box jumps - 90cm 5x5 Depth jumps - 60cm to 20cm 3x5 Slam ball push press - 6kg 5x5 superset Slam ball slams - 6kg 5x5 Weighted plank - 25kg 3x30 seconds Decent enough today. But disappointed with incline, but hey ho. Word! | |||
| » Flash A-ah (Go to post) | 04-05-2016 @ 21:15 | ||
| Wednesday 4/5 Back squat 60kg x3, x3, x3 100kg x3, x3 120kg x1 140kg x1 160kg x1 180kg x1 200kg x1 - decent 205kg x1 - decent 210kg xf - toilet rep, may as well not have bothered, lol. Only meant to be a daily single, knobhead! Push press 60kg x3 80kg x3 100kg x3 115kg x3 117.5kg x3 120kg x3 - these were superb. Approaching my best ever numbers on overhead! SLDL 60kg x5 100kg x5 120kg x5 150kg x5, x5, x5 NG bench press 60kg x3 100kg x3 120kg x3 140kg x1 160kg x3, x3, x3 BB lunges - 110kg 3x10 Leg press (plt wt) - 360kg 3x10 Calf raises (plt wt) - 240kg 3x10 Leg extensions - 125kg 3x10 Leg curls - 85kg 3x10 Standing ab crunch - 40kg 3x10 superset Seated ab crunch - 40kg 3x10 Woodchop - 30kg 3x20 Plank - 3x30 seconds Squat irritating, pressing very strong. Need to be a bit more realistic with squatting weights when squatting so frequently. Onwards! Word! | |||
| » Flash A-ah (Go to post) | 02-05-2016 @ 14:01 | ||
| Monday 2/5 Squat 60kg x6, x6 100kg x6 140kg x3 160kg x1 180kg x10 140kg x6, x6 - last 2 sets all reps paused BTN jerk 60kg x3 80kg x3 100kg x3 120kg x1 130kg x1 140kg x1 142.5kg x1 Strict press 60kg x3 80kg x3 92.5kg x3 95kg x3, x3 Strict pin press 60kg x3 80kg x3 97.5kg x3 100kg x3, x3 Shrugs 60kg x10 100kg x10 140kg x10 180kg x10 220kg x10, x10, x10 Wide upright row - 57.5kg 3x10 Klokov press - 62.5kg 3x10 Seated neutral DB press - 34kg each 3x10 DB lateral raises - 24kg each 3x10 Rear delt cable pull - 3x10 Face pull - 35kg 3x10 Raises finisher - 6kg x1set Hanging leg raises - 3x10 superset Hanging knee raises - 3x10 Plank - 3x30 seconds Word! | |||
| » Flash A-ah (Go to post) | 29-04-2016 @ 18:44 | ||
| Friday 29/4 16" deadlift 60kg x3 100kg x3 140kg x3 180kg x3 220kg x3 250kg x3 260kg x3, x3 Front squat 60kg x3 80kg x3 100kg x3 120kg x1 140kg x3, x3, x3 Power clean and strict press (C+P every rep) 60kg x5 70kg x3 80kg x3 90kg x3, x3, x3 NG decline bench 60kg x6 100kg x6 120kg x3 140kg x6, x6, x6 Finally rest tomorrow. s**ts getting heavy again. Do a few events and some back assistance Sunday, then onto the next one. Word! | |||
| » Flash A-ah (Go to post) | 28-04-2016 @ 21:36 | ||
Post Edited: 29.04.2016 @ 18:45 PM by Flash Thursday 28/4Squat 60kg x3, x3 100kg x3 120kg x3 140kg x3 170kg x1 190kg x3, x3, x3 Power snatch 40kg x3 50kg x3 60kg x3 75kg x3, x3, x3 Power clean 60kg x3 80kg x3 90kg x1 100kg x1 110kg x3, x3, x3 Squat jumps - 70kg 6x3 on the minute every minute, 6 minutes NG incline bench 60kg x6 80kg x6 100kg x3 110kg x6 115kg x6 100kg x6 - this was s**t Box jumps - 90cm 5x5 Depth jumps - 60cm to 20cm 5x5 Slam ball push press - 6kg 5x5 superset Slam ball slams - 6kg 5x5 BB lunges - 100kg 3x10 each leg Leg press (plt wt) - 340kg 3x10 Calf raises (plt wt) - 220kg 3x10 Leg extensions - 125kg 3x10 Leg curls - 80kg 3x10 Standing ab crunch - 37.5kg 3x20 superset Seated ab crunch - 37.5kg 3x20 Woodchop- 27.5kg 3x20 Weighted plank - 25kg 6x30 seconds Blasted, caught up on missed stuff from yesterday though. Think that will make tomorrow's session very tough though. Will have to asses what I can do and how I feel. Word! | |||
| » World's Fongest Man (Go to post) | 28-04-2016 @ 07:54 | ||
fong said:Training planned and supervised by Mr Geoff Capes  Lots more work than normal, very tiring!viking press 8x50kg 8x50kg 8x50kg clean 6x70kg 6x70kg 6x70kg clean and press 6x70kg 6x70kg 6x70kg power snatch to overhead squat 6x50kg 6x50kg 6x50kg front squat 6x80kg 6x80kg back squat 4x110kg 4x110kg box squat (3/4 squat) 6x110kg 6x120kg 6x130kg bench press 4x100kg 4x100kg 4x100kg Well done mate and good to have such a knowledge guiding your training. Can't wait to see progression | |||
| » Flash A-ah (Go to post) | 27-04-2016 @ 19:58 | ||
| Wednesday 27/4 Squat 60kg x3, x3 100kg x3, x3 120kg x1 140kg x1 160kg x1 190kg x1 200kg x1 205kg x1 Push press 60kg x3 80kg x3 100kg x3 112.5kg x3 115kg x3 117.5kg x3 SLDL 60kg x5 100kg x5 120kg x5 140kg x5, x5, x5 NG bench press 60kg x3, x3 100kg x3 120kg x3 140kg x1 155kg x3, x3, x3 That's all she wrote today, will catch up on assistance tomorrow. Session complete in 50 mins. Squat and overhead were ok, very rushed though, bench felt very strong. At least 5 there on each set. Word! | |||
| » Flash A-ah (Go to post) | 25-04-2016 @ 20:04 | ||
| Monday 25/4 Another day another dollar! Squat 60kg x6, x6 100kg x6 140kg x3 160kg x1 170kg x6, x6 180kg x9 - +1 on last week, happy with that BTN jerk 60kg x3 80kg x3 100kg x3 120kg x1 135kg x1 140kg x1 Strict press 60kg x3 80kg x3 90kg x3 92.5kg x3, x3 Strict pin press 60kg x3 80kg x3 95kg x3 97.5kg x3, x3 Shrugs 60kg x10 100kg x10 140kg x10 160kg x10 210kg x10, x10, x10 Wide upright row - 55kg 3x10 Klokov press - 60kg 3x10 Seated neutral DB press - 32kg each 3x10 DB lateral raises - 24kg each 3x10 Rear delt cable pull - 3x10 Face pull - 35kg 3x10 Raises finisher - 6kg x1set Hanging leg raises - 3x10 superset Hanging knee raises - 3x10 Plank - 3x30 seconds Word! | |||
| » Flash A-ah (Go to post) | 25-04-2016 @ 20:04 | ||
Boar said:you are the best we have !! no question flash ! what a guy Cheers Boarski. Were you pissed when you wrote this  Midlands best hope | |||