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Abolishing my shame

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KevC86Icon...09-11-2017 @ 18:59 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
9/11

Neutral grip chins, 5 x 4.

Barbell rows

100 x 12, 12, 12.

Deadlifts

100,
180,
220,
260 x 1 emom x 25,
280 x 3.

Curls

14 x 12,
20 x 8, 8.

1 Clean + press

70 x 3 strict/2 push emom x 10.


Really happy with todays session, even if the 280 treble was slower than it has been in months.

Also, i saw the new Thor movie this morning with the family, highly recommend it.
KevC86Icon...12-11-2017 @ 15:40 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/11

Hanging knee raises, 3 x 12.

Assisted overhead squats

Front squats

110,
150,
170 x 2 eomom x 10,
190 x 1.

Single leg calf raises, 3 x 12.

Beltless half squats

70,
110,
150 x 8, 8, 15.

Stone to shoulder

130 x 1, 3, 3.


Legs were ruined after fridays physio session so i wasnt up to squatting until today.
Felt really good on the front squats so threw the extra 190 in for funs.
The more i try stone to shoulder the more mind bending Jeanes' WR is.
KevC86Icon...13-11-2017 @ 17:17 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 13.11.2017 @ 18:22 PM by KevC86
13/11

Rotator cuff rotations

Banded curls/presses

Powell raises

6 x 6, 6.

Banded shoulder dislocations

Cambered bar strict press

65,
85 x 2 emom x 25.

Plate flip

15 x 8, 8, 10.

Deficit snatch grip deadlifts

100,
180,
220,
260 - PB,
280 - PB.

Really happy with todays session.
The 280 isnt just a deficit snatch PB, its also 10kg heavier than my PB snatch deadlift from the floor. Its one of the slowest reps ive ever pulled, but it came up clean.
Far stronger than ive ever been at this point in the season, really looking forward to next season.
KevC86Icon...15-11-2017 @ 16:24 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/11

Neutral grip chins, 3 x 6.

Beltless barbell rows

70,
110,
150 x 5, 5, 5.

Deadlifts

110,
150,
190,
230,
belt,
270 x 1,
310 x 1,
270 x 5.

Banded single leg curls, 3 x 5.

Banded glute kickbacks.

Really struggled today, rough night with the bairn yesterday and then a long morning today.
Brightside, 310 is the heaviest ive pulled in a while, and the 270 x 5 felt pretty good.
Also experimented with a couple of new exercises using my bands, both of which felt very useable.
KevC86Icon...17-11-2017 @ 21:31 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
17/11

Hanging knee raises, 3 x 8.

Assisted overhead squats,

Front squats

110,
150,
190 x 1 emom x 19,
190 x 2.

Single leg calf raises, 3 x 10.

Beltless half squats

70,
110,
150,
190,
210,
230 x 1.

Stones

Up to 160 x 1.


Fun little session today. Everything going good.
KevC86Icon...19-11-2017 @ 13:34 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
19/11

Yoke

80,
160,
240 x 40m, 40m,
280 x 40m,
320 x 20m, 20m.

Farmers

95 x 40m, 40m,
135 x 20m, 20m.

Log press

75,
100,
120 x 2, 2, 2.

Db curls

Machine preacher curls


Nothing special today, just plodding on.
KevC86Icon...23-11-2017 @ 21:41 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
23/11

Banded curls/presses

Rotator cuff rotations

Btn strict press

20,
40,
60 x 5, 5.

Banded shoulder dislocations

Kettlebell swings

20 x 10, 10, 10.

1 clean strict monster log

85,
92 x 2 eomom x 5,
96 x 2 eomom x 5,
107 x 1 eomom x 5,
 belt and sleeves on,
111 x 1,
116 x 1.

Fat grip bw hangs, 3 x 20s.


Havent had the chance to train earlier this week due to the wife being ill and the bairn not sleeping.
Was rather tired heading in to today, but happy enough with it as a starting point to chase a PB log.
KevC86Icon...25-11-2017 @ 15:40 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
25/11

Hanging knee raises, 3 x 12.

Assisted overhead squats

Axle squats

105,
145,
185,
 Belt,
225,
245,
 Wraps,
245,
265,
285 x 1.

Single leg calf raises, 3 x 12.

Axle squats

185 x 5, 5, 5, 5, 5.


Planning to use my wraps for a few weeks to check im still good for 300+. Todays 285 is the heaviest ive been in well over a year, but it was absolutely on the limit and very nearly stalled.
Otherwise things felt good, 245 is close to my PB in sleeves and felt pretty comfy.

Hopefully deadlifts tomorrow if i can work it around the family.
KevC86Icon...26-11-2017 @ 15:24 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
26/11

Banded glute kickbacks, 3 x 6.

Dead stop, wide grip chins, 3 x 4.

Banded leg curls, 3 x 5.

Deadlifts

100,
180,
220,
 Belt,
 240 x 3 eomom x 5,
280 x 2, 2, 2,
300 x 1, 1.

RDLs

100 x 10, 10, 10.


Difficult session today, legs were already a bit tired from yesterday and then having to do the band work before deads made my pulls a challenge.
That said, the 280s moved better than they have in a little while, and im confident the extra hamstring work will pay off when i next Max.
KevC86Icon...28-11-2017 @ 20:48 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 28.11.2017 @ 20:48 PM by KevC86
28/11

Banded curls/presses

Rotator cuff rotations

Btn strict press

15,
35,
55 x 5, 5.

Banded shoulder dislocations

Kettlebell swings

20 x 10, 10, 10.

1 clean strict log

85,
96 x 3 eomom x 16,
96 x 3.

Fat grip bw hangs, 3 x 20s.


Very hard session today. Had a bit of a headache all day, and it only got worse once i started training.

Failed to press the log after the 16 sets, but 48 was a tragic number to finish on so i had another couple of minutes rest and then knocked out another treble to get me over the 50 rep mark.
BW hangs were easier than last week, will up the time a little next week.
KevC86Icon...30-11-2017 @ 20:47 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 01.12.2017 @ 09:19 AM by KevC86
30/11

Hanging knee raises, 3 x 12.

Assisted overhead squats

Axle squats

105,
145,
185,
 Belt,
225,
 Wraps,
225 x 3,
245 x 2f3.

Single leg calf raises, 3 x 12.

Squats

180 x 5, 5,
220 x 1, 1,
 Wraps,
240 x 3.

Jumps, 3 x 6.


Lost balance on the axle squats, between the wraps and the axle both trying to ruin my line i just couldnt keep upright. They were much easier on the oly bar so I'll stick with that until im familiar with wraps again.
KevC86Icon...01-12-2017 @ 16:36 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
1/12

Banded glute kickbacks, 3 x 6.

Dead stop, wide grip chins, 3 x 5.

Banded leg curls, 3 x 5.

Deadlifts

100,
180,
220,
 Belt,
260 x 1 emom x 27,
260 x 3.

RDLs

100 x 10, 10.

16.5" deadlifts

140,
220,
260,
300,
320 x 1.


Fairly happy with todays session. Deadlifts felt good so i hit a triple to finish rather than doing the final 3 singles.
Block pulls still suck, but I'll try to throw a few in to relearn the technique just in case it starts looking like i can compete next year.
KevC86Icon...03-12-2017 @ 13:41 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 03.12.2017 @ 18:50 PM by KevC86
3/12

Axle clean + press

70,
90,
110 x 3, 3,
120 x 2,
130 x 1.

Anarchy farmers

70,
110 x 10m, 10m,
140 x 10m, 10m in 11s ish.

Stones

Up to 175 to 46" followed by 150 to 49".


Fairly good session, definitely feeling more like my pre baby strength levels.
Failed a 140 axle, but just due to some technical errors with my push press since its not been trained in a while.
KevC86Icon...06-12-2017 @ 17:06 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
5/12

Spent 12 hours in hospital with the wife yesterday so didnt get to train. As an upside though it meant my son was awake all day so he slept most of the night once we finally got home.

6/12

Banded curls/presses

Rotator cuff rotations

Banded shoulder dislocations

1 clean strict monster log

85,
96.5 x 2, 2,
105 x 5, 5, 3, 3, 2, 2, 2, 2,
Sleeves
105 x 5.


Log felt fairly easy today so i was able to start with a few higher rep sets rather than the planned doubles and even finish strong.
Wife is back for scan and possible surgery tomorrow so not sure when I'll fit my next session in. Fingers crossed its nothing in which case I'll be back on track tomorrow.
KevC86Icon...07-12-2017 @ 20:22 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/12

Hanging knee raises, 3 x 10.

Assisted overhead squats

Squats

100,
140,
180,
 Belt,
220,
 Wraps,
240 x 3, 3, 5.

Single leg calf raises, 3 x 12.

Squats

180 x 8.

19" tyre jumps, 3 x 3.

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