kingham's assault on 2013
| kingham22 |  | ... | 27-11-2013 @ 20:27 |
 my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | been f**king dieing with sulphur burps and general aids feeling for a few days. worked last night didnt eat all night literally still no room in my tummy. ate a meal at lunch and went to the gym earlier highlights failing on the 8th rep of 100kg incline benching and relising I hadnt but safeties In. cue zercher/powercleaning my way outta danger lost stone and a half in 3days pulled outta comp on 8th of December :-( | ||
| kingham22 | | ... | 29-11-2013 @ 21:23 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | not touched any carbs for a while now force myself to train today 15 inch deadlifts 8@210 4sets first 3reps felt good then ran outta steam quick by set 4 struggling to walk straight squats with jt safety bar narrow olly shoes 3@125 3@135 3@145 3@155 3@155 barbell row 5@120 wide sldl 5@120 zercher 5@105 3rounds 80kg stone one motion onto chest x3 114kg axle high pull x3 wide grip pull band helping x3 3rounds sit up x12 ghr x8 face pull x20 2rounds | ||
| kingham22 | | ... | 02-12-2013 @ 21:16 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | trained yesterday decided I wanted more structure and like the little amount I enforcd in the summer so I have gone for paul caters strong-15 with a few tweaks like log one motion instead of bench. and an extra workout for weaknesses to help it fit in with working patterns. anyways log one motions 5@62 4@72 3@82 2@92 1@97 1@102 1@107 10@82 axle strict press (using 350 method ) 54x21 reps exactly 2 mins rest 11reps exactly 2 mins rest 10 reps pumped as f**k over head band extensions redx15/15/15 close grip bench (2seconds on chest) 80x8/8/8 upright row 40x15/15/15 at this point I felt brilliant still zero carbs aswell so tyre drag tyre x20meters x4 wanted die stroke struggling to remain conscious packing kit up | ||
| kingham22 | | ... | 04-12-2013 @ 22:16 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | today not inspring weights but needs must deadlift 5@120 4@140 3@170 2@195 1@215 1@240 1@250 1@250 bars gone smooth and used straps for this set to see if it made much difference. 3@200 3sets barbell row (350 method) 80kgx23 exactly 2mins rest 80kgx15 exactly 2mins rest 80kgx12 so made the 50 time to up the weight sldl (all doh) 8@120 8@140 8@160 underhand pull ups black band assisting bwx5/5/5 red band hamstring curl 15/15/25/25/25/25 started to get ropey stroke passing out feeling from here dumbell row 15@40 left and right 2sets | ||
| kingham22 | | ... | 06-12-2013 @ 19:08 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | trying to get back on track workout wise and where they should be in week so had to repeat overhead session. log one motion 5@62 4@72 3@84.5 2@94.5 1@107 1@112 1@117 10@84.5 axle strict press 350 method 56.5x23 2 mins rest 56.5x12 2 mins rest 56.5x8 overhead band extensions 16/16/16 close grip bench (2second pause on chest) 85x8/8/8 upright row 42.5x15/15/15 tyre drag tyrex20m tyrex25m x2 tyrex20m | ||
| kingham22 | | ... | 08-12-2013 @ 13:58 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | feeling pretty s**tty this morning had a cough for 2weeks now thought it was getting better but this morning I am coughing up organs front squat 5@80 4@95 3@110 2@120 1@142.5 1@150 f@157.5 rolled forward 1@110 1@140 1@157.5 3@115 2second pause in the hole 3@115 2 second pause in the hole walk outs and hold for 10 breaths (beltless) @155 and 185 back squat (was dreading this as I haven't ever trained squats with reapeated high reps ) 90x15 2 mins rest 90x12 2mins rest 90x10 started coughing up a lung but there proba ly wasnt another in me today bulgrian split squats bwx10 3sets a side sit ups bwx20 2sets side bends 40x15 2sets | ||
| kingham22 | | ... | 10-12-2013 @ 18:53 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | trained today. only training day I aint sticking to new plan. so I dont end ever doing leg or back workout after a night shift. axle one clean then pushpress 126.5x3/3/3 no wrist pain flexiblity is getting there as even warm up were resting on my clavicles speed box squat (wide stance. flat shoes. belt) 140 plus red bands x2 5sets 45 seconds rest 15 inch deadlifts 215x8 3sets log strict 112x4 3sets last set was right on limit 80kg stone one motion x3 114 axle high pull x3 wide grip pull up black band assisting x3 3sets dont know proper name but did a standing jump forward for distance broad jump? x1 one arm farmers x10 metters per arm @50kg x1 3sets tried squats at the end of each set but weird noises were forth coming from joints so didnt push it bench lateral raise barbell curl x2 sets | ||
| kingham22 | | ... | 14-12-2013 @ 02:15 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | f**ked up in a number of ways today. firstly belt was to tight and I programmed new plan before reading all the info. the numbers are all high deadlift 5@150 4@185 3@215 1@240 1@240 f@260 wtf 1@210 1@210 1@220 1@220 1@240 1@260 1@260 3@215 will adjust percentages accordly barbell row 350 method 85x24 reps exactly 2 mins rest 85x14 2mins rest 85x12 sldl doh 8@140 8@160 8@170 under arm pull up grern band assisting me bwx5/4/4 band leg curls 25 reps 3sets aside dumbell row 45x15 /15 2 sets | ||
| kingham22 | | ... | 18-12-2013 @ 15:54 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | yesterday still having trouble with chest infection will be 4weeks this week. determined not to use antibiotics due my stomach problems. on that note I may well have figured out the problem. but been in this position a few times and has only proven yo last couple months at best few days at worst. anyway log one motions (getting tough as I programmed to high) 5@62 4@72 3@87 2@102 1@117 1@122 1@124.5 6@100 needed to take too many breaths between reps to really continue and its meant to be a repping out set axle strict press 350 method 56.5x23 2mins rest 56.5x11 2mins rest 56.5x9 43 total over head band extension red x20/20/20 close grip bench 2second pause each rep 8@90 7@90 actually got pinned as well on such a heroic weight aswell lol upright row 45x15/15/15 facepulls | ||
| kingham22 | | ... | 18-12-2013 @ 16:03 |
my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | today front squat 5@80 4@95 3@110 2@125 1@147.5 1@157.5 1@162.5 3@122.5 all paused .for 2 seconds in the hole hardest sets! front squat walk outs and 10 breath hold @177.5 and @ 202.5 back squat 350 method 90x20 2min rest 90x12 2min rest 90x11 43 total tried doing bulgrian split squats as it was pissing down made it very hard to stay stable managed 10 a side sit ups bw+5x20/20 some plank holds side bend 50x15 2sets aside went for 1.5 mile walk and ran for total of 5 mins during it | ||
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