View All Posts: unit94
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| » Ermm here goes (Go to post) | 16-06-2023 @ 10:45 | ||
| Wednesday 10:10 Bag toss 4.6m 22 10x1 EMOM Log press 120 5x5 Stiff leg deadlift 185 4x10 Power stairs 160 4x5 Stone rows 110 5x5 | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:44 | ||
| Sunday Bag throw 4.6m 20 3x6 Log press one clean 100 3x10 Deadlift Straps 220 3x8 Yoke 240 4x20m Power stairs 140 3x8 | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:42 | ||
| Saturday 10:10 Front squat 140 4x8 RDL 130 4x12 Again dying of Doms | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:41 | ||
| Friday Seated row 80 4x12 Lat pulldown 4x12 Pullover 57.5 3x15/dropset Rickshaw shrug 70 3x20 Rear delt flys 4x15 Preacher curls 12.5 4x12 ES Cable curl dropset | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:40 | ||
| Thursday I was too domsed to do anything! | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:40 | ||
| Wednesday 8:20 Bent over row slow ecc 80 4x5 Pull ups dead hang paused Bw 3x5 Incline dumbbell row 27.5s 3x15 Incline dumbbell shrugs 40s 3x15 EZ curls 50 3x12 Incline dumbbell curls 12.5s 3x12 | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:39 | ||
| Tuesday 6th June 10:15 Front squat 95 3x15 SL Leg press 4x12 EL Glute kick back 4x12 EL Abductor 3x12 Adductor 4x12 Hip flexor 4x10 Calf raise 4x12/dropset | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 10:14 | ||
| UKs final Felt good waking up for day three and these were the events I'd trained so very confident. Yoke 400kg 30m Tough one this, tires on the yoke purposefully meant to oscillate so way way harder than 400kg would usually be but had a steady run with no drops which was enough for the win. Incline log ladder 100-180kg This was tough as we had to clean the log from pads on the floor not jerk blocks like normal, Matt Dimond looked very strong warming up so knew I had to be on my bike. I flew through the first 4 and then waited a little while, Matt was attempting log 5 so I did too, I went first and locked it out a few seconds before he did for the event win. 2 in a row but only 2 points ahead. Max Silver dollar deadlift Started at 350kg very comfortably. People dropped out around 400kg then there was 4 of us until Matt failed 455kg. Me, Flynn and Crozier hit that and it was feeling heavy. I was pretty confident they wouldn't manage 470kg and thankfully I was right, I locked it out for 3 in a row and a bit more breathing space. Bull ring wrestling A new one so wasn't sure how to play it, I decided to be the one trying to pull out of the ring but annoyingly had Cillien as the first bout who was a lot better than his Silver dollar pacing would suggest. Couldn't quite get him out so lost the first round meaning I could only get a max of 4 points. Won the next 2 but lost 3 points to Matt so was only 2 ahead going into last event. Duck walk steeplechase to power stairs. 200kg 20m, 1 hurdle and 5 stairs. Annoying that this was put in because "everyone has trained it" which I hadn't as I didn't expect to have to do the eliminator. I only had to beat Matt to win overall as the others were too far behind so I had a steady run, made sure I was up each step without rushing and got 4th place on that with Matt further down so took the overall win by 5 points. Very happy to defend the title, the field obviously wasn't as strong without Gav there but I'm glad to win UKs comfortably even with a mess up on the wrestling. I feel really good but going forward the plan is a 12 week hypertrophy to really focus on my Posterior chain and bring that up closer to par. Had a week in Holland after comp with one mess about session before starting the new block. | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 08:33 | ||
| UKs Strongest Man 2023 So the plan was to defend the title, was a much different feeling this year being the big favourite but I was very confident. One change before we started was car deadlift hold in the final switching to duck walk into power stairs which was the eliminator for day one and two. Nothing too major but it meant I didn't have a banker event to finish on. Day one: Started off with truck push and pull which did feel very tough to start, I was quite far behind but realised I needed to turn my feet and got way more purchase, came back then and ended in 3rd place. Axle press next dropped from 150kg to 140kg so nice and comfortable. Hit 5, had a rest and Chris B caught up so hit a 6th and assumed correctly that the last two wouldn't match it. Did one flip of the car to take me through. Day two: Arm over arm truck pull which I completely messed up, really hadn't thought about it enough and was very messy. Limped the truck over the line for a generous 3rd place. Wheelbarrow next, 385kg in the hand which was way too heavy so I enjoyed watching everyone die on it and get just a few metres. Went out and did just over halfway then put it down as I could feel my grip going which doesn't happen often. Picked up again and finished it for the win, they gave group B straps after seeing our group so I had the fun situation of being the only athlete out of 12 not pissed off at that decision. Stones I went and did a quick 3 just to make sure I was through. | |||
| » Ermm here goes (Go to post) | 16-06-2023 @ 08:22 | ||
| So after that it was one more moderate event session then into deload for UKs | |||
| » Programming advice (Go to post) | 22-05-2023 @ 09:02 | ||
| Thank you mate, yeah just in Oldham so not far at all | |||
| » Programming advice (Go to post) | 21-05-2023 @ 18:53 | ||
AMH_Power said:Hi mate! So tonnes of literature favours modified DUP on bench, but conflicting on other lifts. Anyway, if I was to do it, I'd cycle something like this: Monday (Structural Development): Primary: 5@RPE9, -5%, 3x5. Use a variation that biases a weak muscle. Secondary: Pec Isolation, 4x 8-12 Tertiary: Horizontal Pull, 4x 8-12 Wednesday (Neural Development): Primary: 5@RPE9, 3x3 Same Load. Use a variation that puts you in your weakest position. Secondary: Shoulder Isolation, 4x8-12 Tertirary: Vertical Pull, 4x8-12 Friday (Sport Form Development): Primary: 1@8, -5% 1x3, -5% 2x3. Use comp bench for top single, TnG for back offs. Secondary: 3@9, -5% 3x3. Use a variation that is supramax (slingshot, partials etc) Tertiary1: Tricep Isolation, 4x8-12 Tertiary2: Bicep Isolation, 4x8-12 The goal is to bring up the foundations (tricep, delt and pecs with isolation) to allow greater performance in the development slots on Mon+Wed. This in turn, will drive up the 1@8 on Friday (which is about opener or just a little heavier). So a general guide if the 1@8 isn't improving after 4-5 week: Feel physically s**t? -1 off all back off sets and ensure you cap isolation @RPE8. Feel good? +1 on all back off sets and push isolation to true rpe8 or 8.5 If you was making progress, now stalled and feel s**t, drop 10% off last weeks weights and half all sets (essentially a deload). Its sustainable. That said, if it is just for the 6 weeks then go for a do or die set up like the RSR as mentioned above, just make sure your s**t is together as its unforgiving but rewarding. I'm definitely coming to you at some point for a bench programme mate! Just need a reason to prioritise it and I'll be in your inbox! | |||
| » Programming advice (Go to post) | 21-05-2023 @ 18:52 | ||
| Much more thorough reply there haha but yeah I assumed you wanted a quick blast while you couldn't train lower body! | |||
| » Ermm here goes (Go to post) | 21-05-2023 @ 16:48 | ||
| Friday Bodybuilding session Lat pulldown Seated row SL RDL 35 3x12 EL Adductor Hip flexor Calf raise Stairmaster 5 minutes and it was as hard as I had heard about. Going to enjoy this bit of kit! Done. | |||
| » Ermm here goes (Go to post) | 21-05-2023 @ 16:47 | ||
| Thursday Bag toss 4.6m 22 5x2 Axle press clean each rep 130 4x3 Done. Shannons Grandad got taken to hospital so had to cut the session short. | |||