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» 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.
» Unimpressive journey to mediocre. (Go to post)25-07-2016 @ 22:53 
So had a week off. Twinged my wrist and my back at the comp so trying to let them heal.

Dumbell Incline press.
22.5kgx20
40x10

Flat dumbells
50x6 didn't have it balanced
50x8
50x7

Inc dumbells
50x6 p.b
50x6
50x6

Dumbell flysheet
32.5 x10
37.5 x8 pb
37.5x6

Seated fly machine
12x10
12x8
12x7 all with pauses.

Triceps pull down
8x10x3

Overhead pull downs
6x10 x3

Dips
Bw x 5 x2 arms were pumped

Behind head dumbell press
22.5 x 10 x 3.

Was quite happy for once.
» Unimpressive journey to mediocre. (Go to post)18-07-2016 @ 01:15 
Post Edited: 18.07.2016 @ 01:16 AM by mark_f1
Competed in uks strongest man u105kg today.

Weighed in at 101.6. Forced about 5k calories and nearly 800g of carbs that day, it was a real struggle.

Event 1 deadlift medley
250 Axle no straps, 340 frame no straps, 280 15" reps with straps.
Managed the axle but just couldn't budget the frame.
10th

Event 2 130 farmers 40m Inc drop and turn
Weight wasn't a problem but tore off my callouses on the return and it was game over.
6th

Event 3 log axle medley
120 opening log in was no where near.
Joint last

Event 4
Husslefel stone 160kg for distance.
I managed 23m even with a poor pick up. Never done it before and was doubting I'd even be able to pick it up.
7th or 8th

Event 5 70kg dumbell for reps
Only managed a wobbly 55kg before today. Put 60kg up fairly easy in the warm up (P.b)
Was close to getting the 70kg, got some good advice off the lads so will work on it.
Last

Event 6 keg toss.
Never trained before and my back had got mega tight by this point.
0reps
Last
» Zercher midget's lazy hunt for glory (Go to post)16-07-2016 @ 16:13 
Did the previous gym owner not even offer you a chance to collect them?
» Zercher midget's lazy hunt for glory (Go to post)16-07-2016 @ 16:11 
If you bought a stolen car, it would be taken off you even though you didn't steal it. Is this not the same?

Get the police involved.
» Eddie Hall's Program for the 500kg (Go to post)13-07-2016 @ 10:08 
Thanks will give this a try in a couple of weeks.

What should be done on the deload? Just rest?
» Unimpressive journey to mediocre. (Go to post)11-07-2016 @ 21:39 
On a small calorie deficit to make weight at the weekend and it doesn't half sap any strength.

Leg press
100kgx20 warming up, different feet positions, not full depth just to slowly stretch the lower back out, felt heavy (scary :-( )
100x10 not much better. Legs probably tired from last few days.

Inc bench (smith machine) don't hate me too much lol.
60x10
100x8
100x7+2forced reps
100x6+3 forced reps. This was good for me as I normally hate the smith machine.

Seated front press
80x10
120x7+2fr
120x6+3fr pretty poor done more one this in the past.

Cable press
5x10
6x10
6x10 light just going through the motions

Press ups
Not many

Inc press ups
Not many either

Seated row
5x10
7x10
7x10

Wide lat pull downs
10x10
10x10
10x8

Preacher curls
15kgx10
15x10
15x6

Hyper extensions
Bwx15
20kgx10
40kgx10
20kgx10

Ham curls
6x10
6x8
6x6 lower back really tight didn't fancy risking it.

19mins mins steady on the bike, was getting hungry.

Stretch.
» Unimpressive journey to mediocre. (Go to post)11-07-2016 @ 12:49 
Yeah it's a great gym, it's Stocky's in Gainsborough, they have a unit a few doors down.

Ashton's great for all the comp advice as he's got loads of experience, little things to help be that bit quicker on moving events etc.
» Unimpressive journey to mediocre. (Go to post)10-07-2016 @ 20:13 
Deadlift
Bar x5
40x5
60x5
100x3
140x3
180x3
200x3
220x1
220x1

Barbell press out of rack
Bar split press x 10
60x5 split press +5strict (x2)
100 fail
80x5 all push press
90x3
90x3
90x2

Barrel loading
80-90-110, then failed 145
145x1 after a few attempts
80-90-110, failed 145 again
145 on it own later.
110 one motion to top platform 2 singles
» Unimpressive journey to mediocre. (Go to post)09-07-2016 @ 15:06 
Farmers (drop and turn at 20m)
50x40m
50x40m
70x40m
100x40m
Belt on
120x20m
Chalked hands
132.5x20m quicker than the 120.

Farmers pick up
140 fail
140 pick up and 20 sec hold.
150 fail

Prowler pull
+40kg and 109kg person 40m. The return 20 was tough
+40kg and a 150kg person 20m
» Unimpressive journey to mediocre. (Go to post)08-07-2016 @ 23:18 
Warm up

Clean and press
60x6 all floor to oh
70x5 same

Strict rack press
70x5 x5

Rack push press
80x3
90x1
100 fail disappointing

Slight Incline shoulder press
25x10
30x8
35x7

Side raises
17.5x8 x3
Front raises
15x7 x3

1 arm dumbell press
40 x7 right 3 left
45 x5r 1l
50x3r
55x1r

Triceps pull downs and dips

15min bike h.i.t

Stretching
» Unimpressive journey to mediocre. (Go to post)07-07-2016 @ 22:35 
Post Edited: 07.07.2016 @ 22:36 PM by mark_f1
Warm up

Squat low bar wide stance. Felt good
Bar x 10
60x6
100x5
140x5
180x3 loose wraps and belt on
P.B 220x1 +1slight assisted rep (2nd rep was slow so spotter helped) wraps and belt. Was surprised how easy the 1st rep was!

Deadlifts
60x5
100x5
140x5
180x3 d.o.h
180x1 3 fingers no thumbs d.o.h (copying my mate)
200x1
220x1
240 fail. At a loss what has happened to my deadlifts. They've been going downhill for the last 2 months now. I've lost speed off the floor which use to help me power past the knees.

140x5 strict knee to lockouts constant tension.
» Unimpressive journey to mediocre. (Go to post)04-07-2016 @ 22:33 
Post Edited: 05.07.2016 @ 00:42 AM by mark_f1
Bench
Bar
60x10
80x8
100x6
110x3
120x3
125x1 caught the notches on the weight up
125x1 had to bail the 2nd rep

Machine should press
60x10
75x8
88x5
88x4
88x3

Steep Incline dumbell press
22x10
30x8
32x6

Slight Incline dumbell fly all strict with a pause.
22.5x8
22.5x8
22.5x6

Cable fly
6x8
6x6
6x6

Triceps pull down
6x10
8x10
8x10

Triceps overhead pull.
8x8
8x8
8x5

Barbell curls

20min h.i.t on the bike

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