Bokers Training Log
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| nails |  | ... | 12-03-2014 @ 08:31 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Weights looks like they're creeping up. An increase in frequency with more assistance work should see them go up even more. You'll soon be back on top form. | ||
| Dan_Evans | | ... | 12-03-2014 @ 09:11 |
Member 2793, 523 posts SQ 245, BP 175, DL 302.5722.5 kgs @ 84kgs UnEq | Higher frequency has certainly helped me out a s**t load. Just use your head when it comes to the weights used etc. | ||
| Bokers | | ... | 12-03-2014 @ 10:05 |
 got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Dan_Evans said:Higher frequency has certainly helped me out a s**t load. Just use your head when it comes to the weights used etc. Thanks buddy! | ||
| Bokers | | ... | 13-03-2014 @ 20:20 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Snatches 20, 30, 40kg x 3 x 3 Squats 60, 100kg x 5 120kg x 3 x 8 Deeeeeep. Happy with that. Front squats 60kg x 6 x 4 Calf raises SS curls for the girls BW / 15kg x 12 x 4 Squats coming on nicely  | ||
| Bokers | | ... | 18-03-2014 @ 11:30 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Power cleans 20, 40, 60kg x 3 x 3 HG Dealifts 60, 100, 130, 160kg x 4 170kg x 3, 3, 3, 2, 2, 1. Had to use straps here, my thumb was going numb/hot so I couldn't grip properly. Straps aren't something I advocate but I didn't want to flake out! SLDL 100kg x 5 x 3 Bench Press 50, 70, 80kg x 5 90kg x 5 x 3 Back to EFS videos... Not overly happy. Incline DB 20kg x 12 x 3 I've setup my training now and will start following it from this week along with improved nutrition. Hopefully better things to come. | ||
| Bokers | | ... | 20-03-2014 @ 10:40 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Snatch 20, 30, 40kg x 3 x 3 Squats 60, 100, 110kg x 5 Too big a jump here. Lesson learned. 120kg x 4, 3 130kg x 2, 1 Filmed the heavier sets and form is not too bad but I'm falling forward at the bottom so I'm making some changes. Front squats 60kg x 8 x 3 Bench Press: Just adjusting form here after some EFS viewing. 20, 50, 70, 80, 90kg x 5. Much better. Think I have it now, well better than before. Curls for the girls. 30kg x 8 x 4 Form needs work on the big four for sure I think. Going to back off and work on it for a bit. | ||
| Bokers | | ... | 25-03-2014 @ 09:41 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Power cleans 20, 30, 40, 50kg x 3 Deadlifts 60, 80, 100, 110, 120kg x 5 140kg x 7 90kg x 10 100kg x 8 110kg x 6 Reverse crunches, dragon flags, chops and rotations. Just seeing what's what and setting up my 5/3/1 cycle. | ||
| Bokers | | ... | 27-03-2014 @ 14:58 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Cycle 1, Week 1. Bench Press 20, 40, 60, 70kg x 5 75kg x 12 50kgx10 55kgx8 60kgx6 Incline DB 10, 15, 20, 25kg x 12 Cable pushdowns Stack-5 5x5 DB Rows 25kg x 12 x 3 Pushed for time. Good though. | ||
| nails | | ... | 27-03-2014 @ 15:42 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Have you started 5/3/1 then? I saw good gains on that but it's a slow burner, you need to stay with it for 6 months minimum. Nice to see you are hitting the weight consistently. | ||
| Bokers | | ... | 08-04-2014 @ 15:54 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Kind of... just starting it all now. Changed jobs so not much access until now. Run all four Wendler sessions now, know which weights I need to change and start ploughing through it. Rugby finishes this weekend so time for four days a week at the (office) gym. Now walking to work 45 mins each way 3-4 times a week which is helping. Some logging for the last couple of weeks... Deadlifts 105, 120kg x 5 140kg x 8 90kg x 10 100kg x 8 110kg x 6 Press 35kg, 40kg x 5 45kg x 8 30kg x 10 35kg x 8 37.5kg x 6 Bench 60, 70kg x 5 75kg x 10 50kg x 10 55kg x 8 60kg x 6 Squat 80, 90kg x 5 105kg x 8 70kg x 10 77.5kg x 8 85kg x 6 60, 80, 100, 120kg x 5 Front Squats 50, 60, 70kg x 8 x 3 | ||
| nails | | ... | 08-04-2014 @ 16:07 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | That's good stuff mate. I bet the walking pays off massively, you might not notice it at first but a few months down the line and you'll be glad you started. | ||
| Bokers | | ... | 09-04-2014 @ 09:29 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Cheers pal! Let's hope so. | ||
| Bokers | | ... | 10-04-2014 @ 11:40 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Deadlifts 50, 90, 110, 130kg x 5 145kg x 6 100kg x 8 105kg x 7 115kg x 6 Short on time. Job done. More tweaks needed. | ||
| Bokers | | ... | 16-04-2014 @ 09:07 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Bench Press 20, 50, 60kg x 8 70, 80kg x 5 85kg x 6 55kg x 10 65kg x 8 75kg x 6 Incline Press 15kg x 12 x 4 Dips Banded x 3 x 4 Seated x 5 x 2 Cable stack x 5 x 2 BOR 50kg x 12 x 3 Need to improve the accessory work. Bench form is much better. | ||
| Bokers | | ... | 17-04-2014 @ 09:39 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Snatch 20, 30kg x 3 x 3 40kg x 3 Squats Been adjusting my form and grip width. Think I'm sorted for now. 20, 50, 70, 80, 90kg x 5 105kg x 5 120kg x 5. This was HARD. Then I checked my sheet... 3+ should have been 105 hahah. Good news. 70kg x 10 75kg x 8 82.5kg x 6 Calf Raises SS Fat Bar Curls (12 x BW SS Bar) x 4 More adjustments needed. | ||
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