View All Posts: josh_ains
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| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 02-04-2017 @ 19:37 | ||
| friday 31st march - mo power indian club warmup axle pp in rack upto 110kg - struggled with flexibility shoulders too tight axle c&p strict 50 x 3 / 60 x 3 / 80 x 3 / 90 x 3 / pp 110 x 2 / 120 x 2 / 130 x 2 plenty power just mistiming few things dumbbell c&p 47 x 3 / 57 x 3 / 67 x 1 / dodgy 3 reps / 5pb think few pb's are on the cards when technique improves a bit , power is their for it | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 29-03-2017 @ 23:39 | ||
| 29th march - break the bar gym deadlift 60 x 1 / 100 x 1 / 140 x 1 / 180 x 1 / 220 x 1 / 260 x 1 / 280 x 1 / 300 x 1 / 310 X F decent 300 single plenty to work on mainly lowerbody work needed and sort some flexibility issues out , but will work on low volume high frequency speed pulls to work on technique timing line etc , felt groggy today even slipped on stairs post session lol hayfever or cold coming on wasn't gunna train till late , 310 failed few " off floor | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 28-03-2017 @ 14:39 | ||
Post Edited: 28.03.2017 @ 20:35 PM by josh_ains 27th march -at mo power seated axle shoulder press - against 2 sets chain 4 total 30kg+ at top bar x 5 / 50 x 3 / 60 x 3 / 70 x 3 / 80 - 5 x 6 log stricts 1-clean 62 x 5 / 72 x 5 / 82 x 2 / 92 x 1 / 102 x 1 / 112 x 1 / 117 x 1 1 motion then strict press from chest 72 x 3 / 82 x 3 / 87 x 3 / 92 x 3 db roll back & press/single arm overhead band extension/stood hammer curl elbows all the way up similar to log press clean high reps 25-40 x 3 x 3 back and forth reverse hyper 145 added x 4 x 15-20 reps | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 25-03-2017 @ 18:55 | ||
Post Edited: 26.03.2017 @ 12:36 PM by josh_ains Saturday 25th march - break the bar gym db clean and press -band warm up + stretches Essex strength loadable pink db 25kg empty 37 x 2 / 47 x 1 / 52 x 1 / 57 x 1 - couldnt find any more plates to load that fit shorter thicker db 66kg empty empty x 1 / 72 x 1 / 77 x 1 / 82 x clean only -(positioning on clean needs workin it'l pop up no probs , nothing felt heavy really deadlift - speed/technique work doh beltless 100 3 x 2 / 140 7 x 2 60mm axle zercher squats -beltless 60 x 2 / 80 x 2 / 100 x 2 / 120 x 2 / 140 x 2 yoke 25m+ x 25m+ back -beltless 120 / 170 / 210 x 2 sets core work band crunches/side crunches/lay jacknife/lay hip rotations x few min straight | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 25-03-2017 @ 18:33 | ||
Post Edited: 25.03.2017 @ 18:33 PM by josh_ains Thursday 23rd march - mo power kb swing/reverse hyper 3 x 10 both light deadlift 60 3 x 2 / 100 3 x 2 / 140 x 2 / 180 x 2 / 200 x 2 / 220 x 2 / 240 x 2 / 260 x 2 / 280 x 2 leg press 200 x 10 / 240 x 10 / 280 x 10 / 320- 5 x 10 reverse hyper 40 x 15 / 80 x 15 / 120 x 15 / 140 x 15 had slight diarheaa was bad on Wednesday so not 100% but had to get basic work stopped halfway during deadlifts to fill the toilet haha left out squats for obvious reasons week off will only do it good , technique on dead roll is gunna have few adjustments I think will improve it nicely | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 20-03-2017 @ 21:48 | ||
| 20th march - break the bar gym seated axle shoulder press "narrow grip" -against 20kg chain at top 100 x 3 pb / 70 x 5 / 80 - 4 x 6 log pp 117.5 x 3 log strict press 62 x 3 / 72 x 3 / 82 x 3 / 92 x 3 / 102 x 3 | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 19-03-2017 @ 20:34 | ||
| 19th march -break the bar gym cambered bar box squat against -beltless 102kg band 65kg weight 10-12 x 2-4 reps trapped & wripped finger open so no stones or farmers today deadlift speed work 130 4 x 2 / 160 3 x 3 / 190 4 x 3 frame carry-(sits in middle of hand just about get away with it) 130 x 15m/ 170 15m/ 210 15m / 250 15m / 270 15m /add belt 290 20+m planned different session but s**t happened unfornately | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 17-03-2017 @ 23:02 | ||
| 17th march - at mo power indian clubs - x few min straight axle strict 50 3 x 2 / 70 x 2 / 80 x 1 / 90 x 1 axle pp 90 x 2 / 100 x 1 / 110 x 1 / 115 x 1 / 120 x 1 / 125 x 1 / 130 x 1 100 - 6 x 6 db c&p 37 x 2 / 47 x 2 / 57 x 1 / 67 x 1 / 72 x 1 pb on this db variation seated band overhead tricep extension 3 x 20+ reps each arm db roll back & press 10's 3 x 30+ reps , 5's x 60 -(trying get as much blood in elbow area as possible speed up recovery) bare minimum elbow flaired up after squats on Wednesday not enough mobility on that day before squats paid the price today should've got more with no toothache like s**t in the elbow | |||
| » Safety squat bar (Go to post) | 16-03-2017 @ 22:21 | ||
KevC86 said: This x 2. It sits so poorly i actually spent 10 mins trying to figure out if i was holding it wrong. If you cant afford Watson then go elsewhere. But if all you can afford is strength shop then keep your money. x 3 haha , the cambered and the safety squat bar by strengthshop are very poorly designed the worse make ive used by far | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 15-03-2017 @ 23:47 | ||
| 15th march - break the bar gym leigh deadlift 60 x 3x2 / 102 x 3x2 / 142 x 3x2 / 182 x 2 /222 x 2 / 242 x 2 / 272 x 2 13"stiff leg deadlift 182 x 3 / 222 x 3 / 242 x 1 / 282 x 5 back squat 60 3 x 3 / 100 3 x 2 / 142 x 1 / 182 x 1 / 222 x 1 belt belt/wraps 242 x 3 front squat 62 x 2 / 102 x 2 / 132 x 2 / 152 x 2 / 162 x 2 / 172 x 1 / 182 x 1 hit the weights easier than last weeks session that was lighter body's getting used to intensity again | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 12-03-2017 @ 15:34 | ||
| 12th march - break the bar gym log c&p upto 132 x 1 stones failed 150 few times not on it 135 1st part lap only x 3 sets 4 / 6 / 8 farmers- 25 x 25 m -beltless 80's / 110's / 120's with hold at end following trend on the stones bad session good session , just keep swinging I guess and build assistance up continue to get the work in , farmers grip solid legs good bit of fatigue on the run but getting better | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 10-03-2017 @ 00:49 | ||
| 9th march - mo power indian clubs shoulder warm up x few mins axle strict press 50 3 x 2/ 70 x 2/ 90 x 2/ 100 x 2/ 105 x2pb f3 / x 2f3 / 2 seated extreme fat gripz row 80 x 5 x 8 reps seated band leg extensions 20-25 x 2 sets each leg 40+ both seated band leg curls 20-25 x 2 sets each leg 40+ both bent over extreme fat gripz band flyes -(harder bands this week) 4 x 6 kettlebell double handed swings 62kg x 3 x 8 reverse hyper 140kg added x 4 x 15 last week on the stood stricts back to seated shoulder press on axle whilst log steps up and db | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 08-03-2017 @ 23:37 | ||
| 8th march - break the bar gym leigh deadlift 60 3 x 2/ 100 3 x 2/ 142 x 2/ 182 x 2/ 202 x 2/ 222 x 2/ 242 x 2 / 262 x 2 back squat 60 3 x 3 / 100 x 2 / 140 x 2 / 180 x 2 add belt + wraps 202 x 3 / 222 x 3 / 232 x 3 or 4 front squat 60 x 2/ 100 x 2/ 130 x 2/ 152 x 2/ 162 x 2 switched back to roll in deadlift technique as is better for me when im at heavier bodyweight, cut off assistance as plan to throw it in tomorrow on back end of press session as is the plan now | |||
| » Abolishing my shame (Go to post) | 05-03-2017 @ 18:50 | ||
KevC86 said: In that case big Ben Francis lied to me. Always said he was a c**t! needs write the weights on pain in the arse sorting em out everytime , ideally want a oversized 150 might have make one with insert something solid dense but light | |||
| » NEW YEAR NEW GOALS -establish my name in the opens (Go to post) | 05-03-2017 @ 16:37 | ||
| 4th march -break the bar gym warmup sumo axle deadlift doh few sets upto 130 x 3 stones managed 110 / 125 / 140 / 150 x 5 , few fails in their too before corrected on few technique mistakes I don't usually make farmers - 20m x 20m 80's / 110's / 120's with hold at end hadn't really slept so left off few things just a case of getting essentials done | |||