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» Unimpressive journey to mediocre. (Go to post)19-08-2016 @ 02:28 
Ill be honest i reckon you'll beat me again. Ill try my best so you dont though lol. Will be a good comp.

Today shoudlers -weak
Smith machine press. Weight is whats on each side as unsure what the bar weighs.
In front
10 x10
20x10
30x6
35x8
35x6 - 15x6
Behind neck
10x10
20x5 hands werent right
20x8
20x8 - 10x6

Seated iso press weight each side
20x7 handles in front. Seat too far forward
40x6
40x10 side handles

Side raises

Bench
60x10 felt hard as i was fatigued
80x8
100x6
100x8 struggled due to fatigue

Dips
3sets of 6 to 8 reps

Pull overs
Pull downs
Upwards cabke fly

Stretch
» Unimpressive journey to mediocre. (Go to post)18-08-2016 @ 11:21 
Post Edited: 18.08.2016 @ 11:22 AM by mark_f1
Wednesday - Legs

Squat
60x8
100*8
140*5
Add belt and wraps (left sleeves at home, which is a pity as didn't want to go heavy today)
180x5 easy
200x2 easy
add spotter
220xfail should have gone 210,fell forward a bit and got stuck in the hole. need just a light touch to get going. Then it flew up.
Remove wraps
160*5

Deadlift
60X5 fast
100x5 fast
140x3 fast
add straps (the knurling on the bar is non existant)
180x3 fast
220x1 felt good
240x1 had to work a little
260xfail - went to spot my mate, got cold and lost focus, angry with myself as I thought it was on. At least I've had some practice working with straps (can't get my back braced when already at the bar).
220x3 x3 last rep was a grinder PB for reps/sets

Leg Press
200x10
300x10
340x8
380x8
420x5 weren't expecting this

Hack Squat
170x10
190x8
230x5

Leg Extensions
30x10
30x15
30x12

Burnt out and had enough. Was happy with this as I've not been sleeping enough for months, and this last week my eating/water has been terrible, no where near enough.
» Unimpressive journey to mediocre. (Go to post)15-08-2016 @ 00:00 
Doncasters strongest man 2016

The last 'novice' comp im going to do
To be fair there was quite a few open competitors and lads that had won/podiumed. That and i genuinely thought I'd strughle to come top 7 against these guys.
Turned up late for brief so had to go first on everything apart from last event. Oh well.

Deadlift 200kg reps 1min -9
Was aiming for 10, but wasnt pushing myself.

85kg monster log for reps 1min -5
My log game has been suffering lately, and i hate this log. Achieved my tsrget

Currently placed 10th out of 16 at this point.

235 yoke- 135 duckwalk -90 barrel all 20m.
I cant remember my time, about 39secs i think. First 2 felt easy but needed a breather before barrell as i gas out easy on this. I came 3rd on this event.

110kg farmers hold - 1min 4secs
Being first up i just had to give it everything, felt my calouses starting to rip so rather than ruin my hands for stones i played to the long game
Was long enough in the end i won this event.

Currentlt 5th in the standings 2 points of 2nd place.

Stones 75-90-110-125-135
Took it fairly steady, i thought but ended up with the 3rd fastest time of 22 seconds. Could have gone faster but back was pumped from deads.

This placed me joint 3rd (not getting a trophy due to the other guy beating me on stones). And only 4points of 1st

Comp ran very smoothly and please to say no come out with any injuries i think. Beat a couple of opens competitors and a few guys weighing 50kg more than me. So was happy.
» Unimpressive journey to mediocre. (Go to post)11-08-2016 @ 01:40 
Back today much better

Wide pull down
6x10
8x10
10x10
12x10
14x8

Narrow pull down
14x10x3

Narrow cable row
10x8
10x8
10x6

Seated low pull single arms
60x10
80x9
80x9

Upright kb row
40x10 x3 lightest it's ever felt

Smith barbel shrugs
120x10x3

Bicep curls
25x7
25x5
25x4

More curls crunches and 10min bike.

Stretch
» Unimpressive journey to mediocre. (Go to post)10-08-2016 @ 12:53 
Yesterday shoulders - Terrible session not motivated at all and felt weak.

warm up

Seated dumbell press
20*10*2
25*10
30*6
30*8
30*5

some machine work

weighted tricep dips and some heavy pull downs.

All in all not a great session, putting it down to living of less than 5 hours sleep. Need to sort my head out as started to sleep through my alarms.
» Unimpressive journey to mediocre. (Go to post)09-08-2016 @ 03:15 
Session at stockys with ashton
Squat
Bar 10
60x10
100x5
Belt and sleeves on
140x5
180x5 x3 back was tight from deads yesterday.

Leg press
240x10
320x10
425x10

Leg ext
100x10-80x10-60x5
60x5-40x7
40x3
20x10

Ham curl
Stack x 6 x3

Calf's and stepper machine
» Unimpressive journey to mediocre. (Go to post)07-08-2016 @ 20:10 
Friday - back
Narrow pull down
Worked up to 15x6 pb

Wide pull down
12x8 x3

Seated row narrow
10x6
10x5
8x8 into 5x4

Seated low row
60x10 each hand
75x8 x2
40s together x10

Curls

Saturday
Log
Work up to doing 85kg for doubles

Deadlift
200x5

Sunday
Strict press out of the rack
Bar x 10 x2
60x10
Wrist straps on
70x 8
belt on
80x4 failed 5th rep
100 fail

Deadlift no belt/straps
140x5
180x5 d.o.h
200x5 x3 mixed grip

Stiff leg dead
140x5
4" deficits
120x5
5.5"
140x5
180x1
» Unimpressive journey to mediocre. (Go to post)04-08-2016 @ 09:42 
Wednesday - Shoulders Starting from square one as they are so bloody weak!

Bar press out of the rack
60x10 x3 first 2 sets felt heavy

Seated Dumbell Press
25x10
30x6
30x8

Dumbell Side raises
17.5x10 x3

Front Raises
17.5x7 x3

Cable side raises
2x15 strict
3x5 too heavy
2x15 with pauses

Dips
bw x10
+20 x8
+40kg x3 a little too heavy for today. Have done 60 for reps in the past.

10mins light cardio on the bike.

stretch
» Unimpressive journey to mediocre. (Go to post)02-08-2016 @ 22:47 
Squat forgot my kit bag so no belt or wraps
60x15
100x10
140x3 set
140x5 x3

Hack squat
100x10
150x10
200x8
250x8 pb
250x8

Leg raises
35x10 x3

Single leg press
50x10 paused
100x10 x2

Bike x 10mins light

Light stretching
» Unimpressive journey to mediocre. (Go to post)02-08-2016 @ 09:59 
Monday 01/08/2016

The gym was packed so had to do a few different things today.

Bench (Smith Machine :-( )
1 notch up on incline about 15deg.
bar+40kg x20
+80kg x10
+100kg x6 x 3
bench flat
+110kg 3reps, 4 reps, 3 reps. P.B

Jumped in with some other guys as didn't fancy waiting all night for a free bench
Dumbell Fly
35kgx10
40kgx8
35kgx10 paused.

Narrow bench press (machine)
60kg each hand x8 x2
40kgx 12 (I was terrible at this, pressing is a weakness for me, but I was training with 2 guys one of which I should be much stronger than, and he obliterated me at this).

Narrow inc press (machine) same again not very strong compared to the other guys.
60x6 x3

Pec dec (better at this, not as demotivated lol)
12x10 x3

cable flys
5x12 x3 (pretty light)

Did some triceps on my own.
Rope pull downs
2*12 strict
3*10 x2 strict again.

tricep pull overs
8*10x3

single arm tricep extensions
15*4
12.5*6
10x8

No cardio or stretching :-(

I must not have eaten enough yesterday as I seemed to fade pretty rapidly during the session.
» Unimpressive journey to mediocre. (Go to post)01-08-2016 @ 07:29 
Saturday

230yoke into 130 duck walk into 85 barrell all 20m
I did 2 runs about 30s

Axle deadlift d.o.h no thumbs
70
110
130 plus hold for 10seconds
150 fail

Sunday

Pressing medley
90axle 100log 45dumbell both arms
Had 4 runs with this failed the log twice.
100logx1

Log cleans
120
140 tried this about 5 times only managed it once
Went back to pressing 100 log I did 2 singles.

Atlas stones
With a 5m carry then load
74,90,105 I did 3 runs getting faster each time.
A few reps of loading 74 to the 6ft+ platform I struggle with the height.

105 15m carry to middle platform.
2 runs 9 secs and then 8secs
» WSM 2016? (Go to post)30-07-2016 @ 03:16 
He won the recent giants deadlift/log championship.
400 dead, 180 log in believe.

I'd not heard of him until 2 weeks ago but impressive all the same. He was a reserve and then got a place although he's having to try get all his health checks completed first.
» Unimpressive journey to mediocre. (Go to post)30-07-2016 @ 03:13 
Thursday
Deadlift
60x10
100x10
140x10
170x8, 6, 6, 6 was supposed to be 10 reps but was struggling.

Stiff leg dead
140x8, 8, 8

Seat single arms pull
100x10, 10, 10

Wide row
8x8, 6
7x8

Wide pull down
8x12
10x10,10

Narrow pull down
14x8,8,8

Curls
20x6 17.5x3 15x6
20x3 15x8
17.5x5 15x6

Hammer curls
15x8
» Unimpressive journey to mediocre. (Go to post)27-07-2016 @ 19:51 
Seated dumbell shoulder press.
20x15
25x10
30x8
35x3 wasted energy lifting to shoulders
35x8

Seated smith press
Barx10
+40x10
+60x8, 5, 5

Front cable raise
6x10
8x10
8x10

Side cable raise
3x8 x 3

Rear fly
11x10 x 3

Dumbell shrug
40x10, 8, 6

Light cycle 10 mins

Stretch
» Unimpressive journey to mediocre. (Go to post)26-07-2016 @ 21:38 
Squats - training with the ex's mate on this couldn't look weak today.
50x10
60x10
100x8
Belt and neoprene knee sleeves
140x5
180x5 think it's a pb
200x1 failed 2nd rep went too deep and got caught out. PB without wraps anyway

Leg press
200x10
300x10
400x8
500x4+3forced reps. Big pb this.

Hack squat
150x15
200x15
250x12 pb felt easy.

Iso leg press
100x12 x3 light

Single leg extensions
10x10 x3

5mins on the rower to move the blood about.

Stretching.

Had a great session

The rest has done me great, felt really good.

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