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» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)22-05-2016 @ 22:40 
22.5.16 xercise4less

c&p oly bar
60 3 x 2 / 80 3 x 2 / 90 3 x 2 / 100 3 x 2

rock mold pullups
+5kg x 3 / 5 / 7 / 7

middle bar holds
50 x 15 / 60 x 15 , 50 x 20sec

calf press
6 x 15

rower
3 x 600m
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)21-05-2016 @ 20:56 
21.5.16 break the bar gym leigh

60mm axle continental FTOH
upto 115kg x 1 up in 5's aside from 50kg


weakness based work top part turnover
80kg x 3 sets

bit sloppy attempt at these technically but hit the upper back & traps quite hard

yoke -still beltless no double plys
230kg x 25m x 4
240kg x 25m x 1


left it their last week felt overtrained in back on deads so dropped the partial deads/sandbags for next 2 let it catch up a bit
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)19-05-2016 @ 18:24 
Post Edited: 19.05.2016 @ 18:25 PM by josh_ains
19.5.16 xercise4less

seated smith shoulder press
50 x 5 / 90 x 5 / 100 x 5 / 110 x 5 / 120 x 5 / 130 x 3

seated db shoulder press
42.5's 5 x 5

db front raises superset with side raises
12's x 8E/ 15's x 8E / 17.5's x 8E

alternated db hammer curls superset with slow negative both at same time
25's into 15's 8 reps each x 3 sets

rower
3 x 350m with 1min 30 rest between sets medium pace 1st 2 sets , last set balls out
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)18-05-2016 @ 19:39 
18.5.16 mill gym lower darwen

Axle deadlift
230 5 x 3

Front squat
140 x 2 / 150 x 2 / 160 x 1

Back squat , paused
180 x 1
» News From The GBPF EXEC - Suspended Lifters (Go to post)16-05-2016 @ 23:25 
KevC86 said:
No one runs clomid just for fun. If it makes you more comfortable you can pretend the ban is for whatever he was taking a few weeks earlier.
I know of Paul Jory, he rocks a banging beard, sad to see he is a cheater.


this sad to see it but cant believe these guys caught cant get timing right atleast Grin
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)16-05-2016 @ 19:53 
Post Edited: 16.05.2016 @ 23:20 PM by josh_ains
16.5.16 mill gym lower darwen

2 board cgbp
75% - 120 x 5 x 3

log c&p
upto 124kg x 1

60mm axle pp out of rack-thumbless grip
72kg 2 x 5 / 92 2 x 5 / 102 2 x 5 / 72kg 2 x 12

sled sprints 20m
2 x 4 sprints back to back 30kg added
2 x 4 sprints back to back 40kg added
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)14-05-2016 @ 17:52 
Post Edited: 14.05.2016 @ 19:31 PM by josh_ains
14.5.16 break the bar gym leigh

yoke 25m - beltless without double ply sleeves
upto 220kg x 3 sets , best set 11secs

60mm axle off 18" blocks
upto 280kg x 6

sandbag pickups & sprints
125kg x 20m drop pickup 20m back x 2 sets
pickups x 6
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)13-05-2016 @ 20:34 
Post Edited: 14.05.2016 @ 19:37 PM by josh_ains
13.5.16 mill gym darwen

2 board cgbp paused
115 x 5x5

strict log
62 x 5 / 72 x 5 / 82 x 3 / 92 x 4x3 / 82 x 9


seated db military press
5 x 8

front raises into side db raises
4 x 8
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)12-05-2016 @ 22:34 
12.5.16 xercise4less

Rower
3 x 1 min max resistance double usual setting
9/10 effort x 2 mins rest/3 min 2nd/4 min 3rd , 265m best set

Hammer curls , calf press , cable flyes , pyramid up and down
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)10-05-2016 @ 22:10 
Post Edited: 10.05.2016 @ 22:30 PM by josh_ains
10.5.16 mill gym

60mm axle deadlift on 3" mats
upto 70%max -210kg x 5x5

front squat
60x2x2 / 100x2x2 / 120x2x2 / 140x2x2

sled sprints
30kg added x 12 x 20metres
» 2015 wsm u90 zack mcCarley (Go to post)09-05-2016 @ 23:54 
great vid technically something else on everything

» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)08-05-2016 @ 21:31 
8.5.16 xercise4less

row
500m x 3 sets , 2mins rest between sets
last set 1.38 9/10 effort on pace strap came off foot halfway through , will be all out next time, it's 12 secs of college best disgusted with it

deficit power clean
70 x 3x3 / 90 x 3x3

middle bar holds
60 3 x 20 secs

rock grip pullups
3 x 5 against band attached to chain , couldn't find a kettlebell

stood db curls same time slow eccentrics
25's x 10/8/8

stood db hammer curls
25's x 15 x 2 sets
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)07-05-2016 @ 18:23 
7.5.16 break the bar gym leigh

log strict into db
upto 105 x 1 into 60 x 1

log pp
90 x 1 /100 x 1/105 x 1 / 110 x 1 / 115 x 1 -very fast

log strict
82kg x 3x8 , not quite popping with stricts yet mostly speed focused here and build some endurance in shoulders

yoke - beltless without double ply sleeves
upto 210 3 x 20m fast

sled drag with harness - on slight dusty surface
14 plates + man x couple inches feet slipping bit
manless - x 10metres
-2 plates x 10mx10m , 12 plates about right training weight

18" blocks 60mm axle deadlift probably 16"ish
upto 260 x 3 / 5 , getting used to bar for comp
» Abolishing my shame (Go to post)04-05-2016 @ 17:31 
good luck with the comp pal
» NEW YEAR NEW GOALS -establish my name in the opens (Go to post)02-05-2016 @ 17:55 
Post Edited: 02.05.2016 @ 18:55 PM by josh_ains
2.5.16 xercise4less

flat bench
60x3x5 100x3 110x3 120x3 130x1 140x1 145x1 152.5x1 155x1

rack strict press
60x3 70x3 80x3 90x3 x 3 times 60-2x12

db seated military press
20'sx5 30'sx5 40'sx6

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