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» Predictions: WUS Bahrain Strength Island 13 March (Go to post)20-09-2021 @ 08:35 
I thought the shows were great, womens and mens, good from a fans perspective to get through it so fast but I bet the guys were struggling a bit with the pace!
» Ermm here goes (Go to post)17-09-2021 @ 12:26 
16.9.21

12" axle deadlift
Belt
Straps
257.5 4x5

Dumbbell press paused
65 4x4 right arm

Dumbbell push press
55 3x5 left arm

Yoke
350 6x10m

Left sandbag as I'm starting to feel the fatigue catching up, only a couple sessions left before deload so I don't want to be getting ill like I often do when I over train

Stones
120x2
160 15x1 to 55" (done in under 15 minutes so happy with that)

Done and that's me caught up!
» Ermm here goes (Go to post)17-09-2021 @ 12:23 
15.9.21

Romanian deadlift
217.5 3x8

Pause box jump
5x3

GHRs
10kg 4x8

Back extension
45 3x15

Incline dumbbell row
40s 3x15

Hollow rocks
Bw 3x20

Dumbbell windmill
17.5 3x8 right arm
7 3x8 left arm (actually managed to touch the floor on most of these, buzzing!)

Done
» Ermm here goes (Go to post)17-09-2021 @ 12:22 
14.9.21

Front squat
I missed the first Tuesday session of the block as I was still tired from the strength games so I was behind a week on front squats. It was meant to be 207.5 for 3x3 with the next week being 3x3 at 212.5 so I went 210 to split the difference
Belt
210x3
212.5x3
215x3 (felt good so increased each set to average a 212 3x3 so I've caught up to schedule now)

Dumbbell press
100.5 3x3
100.5x6 (Rep PB, that felt good!)

Incline bench
132.5 3x8

Wide grip pull ups
Bw
5kg 3x9

Fat gripz extreme wrist curl thumbless
25 3x8 each arm

Reverse fat gripz extreme wrist curls
35 3x20

Done.
» Ermm here goes (Go to post)17-09-2021 @ 12:18 
13.9.21

Axle deadlift
Belt
Straps
290x6 (Plan was 5 but felt too easy)

Strict press
125 3x6

Seated box jumps
5x3

GHRs
Bw 4x12

Incline dumbbell row
40s 4x12

Done.
» Ermm here goes (Go to post)17-09-2021 @ 12:16 
11.9.21

Axle deadlift
242.5 4x6

Dumbbell press
107.5x3 (Rep PB)

Yoke 270 5x20m

Medley
110/120 Keg, 220 sled
20m each 3 sets

Stones
100 67"/ 120 62"/140 55"/160 50"
4 runs, not super quick but all comfortable, will speed up each week

Done.
» Ermm here goes (Go to post)17-09-2021 @ 12:14 
10.9.21

Grip session

3 miles assault bike
» Ermm here goes (Go to post)17-09-2021 @ 12:14 
9.9.21

12" axle deadlift
Belt
Straps
242.5 4x6

Dumbbell press paused
62.5 4x4 right arm

Dumbbell push press
52.5 3x5 left arm

Yoke
340 7x10m

Sandbag carry
140 7x20m EMOM

Stones
140 15x1 to 60"

Done.
» Ermm here goes (Go to post)17-09-2021 @ 12:08 
8.9.21

Romanian deadlift
210 4x8

Paused box jumps
5x3

GHRs
10kg 3x8

Back extensions
40 3x15

Incline dumbbell row
40s 4x12

Hollow rocks
Bw 3x20

Dumbbell windmill
17.5 3x8 right arm
5 3x8 left arm

Done
» Ermm here goes (Go to post)17-09-2021 @ 12:07 
7.9.21

Front squat
200 3x4

Dumbbell press
98 3x3
98x5 fail 6 (Rep PB)

Wide grip pull ups
Bw
5kg 4x8

Then my grip session
» Ermm here goes (Go to post)17-09-2021 @ 12:05 
6.9.21

Axle deadlift
Belt
Straps
280x6

Strict press
120 2x8 (Left the third set, didn't want a daft grinder)

Seated box jumps
5x3

GHRs
Bw 3x12

Incline dumbbell row
40s 4x12

Done.
» Ermm here goes (Go to post)17-09-2021 @ 12:04 
4.9.21

12" axle deadlift
235 4x6

Dumbbell press
105x3 (Rep PB)

Yoke 260 5x20m

Keg carry
100/110/120 20m each 3 sets

Then some very light stone work to rehab the bicep

Done
» Ermm here goes (Go to post)16-09-2021 @ 14:04 
3.9.21

Assault bike
3 miles, can't remember the time
» Ermm here goes (Go to post)16-09-2021 @ 14:02 
2.9.21

Axle deadlift
Belt
Straps
235 4x6

Dumbbell press double pause
60 4x4 right arm

Dumbbell push press
50 3x5 left arm

Yoke
330 7x10m

Sandbag carry
140 6x20m EMOM

Stones
140x2 singles then pulled my bicep very slightly, nothing major but left it there

Done.
» Ermm here goes (Go to post)16-09-2021 @ 14:00 
1.9.21

Romanian deadlift
202.5 4x8

Seated box jumps
5x3

GHRs
10kg 4x7

Back extensions
35kg 3x15

Incline dumbbell rows
40s 3x12

Hollow rocks
Bw 3x20

Dumbbell windmills
17.5 3x8 right arm
3 3x8 left arm, so much tighter on this side

Done.

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