Bokers Training Log
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| Bokers |  | ... | 24-04-2014 @ 10:22 |
 got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Deadlifts 60, 100, 130, 160kg x 5 100kg x 10 110kg x 8 120kg x 6 OHP 20, 40, 50kg x 5 20, 30, 40kg x 8 That was me done. | ||
| Bokers | | ... | 29-04-2014 @ 09:45 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Saturday Snatch 20, 30, 40kg x 3 x 3 Squats 50, 70, 90kg x 5 100kg x 3. Not cool. Monday Snatch 20, 30, 40, 45kg x 3 x 3 Squats 50, 70, 90, 100kg x 5 110, 120kg x 3 130kg x 2 I thought I was 10kg higher from 100kg... Silly me! Good none the less though  | ||
| Bokers | | ... | 30-04-2014 @ 10:36 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Power clean + power jerk 20, 40, 50kg x 4 x 3 Bench Press 20, 60, 70kg x 5 80kg x 8 50kg x 10 55kg x 8 50kg x 6 Incline Press 17.5kg x 12 x 4 Cable Pushdowns 8 plates x 12 x 4 BOR 60kg x 8 x 4 Getting there. | ||
| Bokers | | ... | 29-05-2014 @ 09:24 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Bench Press 20, 40, 60, 80kg x 6 90kg x 8 50kg x 8 x 3 Incline DB 20kg x 12 x 3 DB Row 22.5kg x 8 x 4 BB Curls 20kg x 12, 10, 8, 5, 3. Need some consistency otherwise I'm regressing!! Row is pitiful. | ||
| Bokers | | ... | 30-05-2014 @ 10:38 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Snatch warmup 20, 30, 40kg x 3 x 3 Squats 20, 50, 70, 90, 100kg x 5 Front Squat 70, 50, 20kg x 6 Calf raises BW x 12 x 3 KB Swings 20kg x 20 x 4 Easing back into it nicely. | ||
| nails | | ... | 30-05-2014 @ 10:45 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Good to see you posting again mate. | ||
| Bokers | | ... | 02-06-2014 @ 13:39 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | nails said:Good to see you posting again mate. Cheers pal! | ||
| Bokers | | ... | 02-06-2014 @ 13:40 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Round a mates, low ceiling and no DBs meant a slight change. Seated BB OHP 20, 25, 30kg x 8 35, 40, 45, 50kg x 5 45, 40, 35, 30, 25kg x 8 20kg x 12 Form is much better pressing now Chinups BW x 3, 2, 2 Assisted with a little push x 2, 3, 2, 2 There were from 2/3 depth and very promising. Need to work down to full hang. Arms started at around 30/35 degrees. Not bad for being heavy haha. Cable Pushdowns 40kg x 5 x 5 Squeaky / stiff pulley means weight was low. Cable Curls 30kg x 8 x 3 Cable Delt Raise 20kg x 8 x 3 Cable GHR? Like a cable RDL with more pull back as well as up? Either way it got the lower back and spinal erectors warm! 40kg x 5 x 5 | ||
| Bokers | | ... | 03-06-2014 @ 09:22 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Ran out of time as I'm getting my mate upto speed so only time for: Power Cleans 20, 40kg x 5 x 5 Deadlfts 20, 60, 100, 130, 150kg x 5 Hands hurting, got annoyed. GMs Bar x 12 x 3 | ||
| Bokers | | ... | 09-06-2014 @ 22:20 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Power Jerk 20, 40, 60kg x 5 x 2 OHP 20, 30, 40kg x 5 50kg x 5 x 5 Chinups BW x 2, 2/3 hang. Small band x 5 x 3 Bigger band x 5 x 2 Dips Small band x 5 x 5 DB Curls 10kg x 12 x 4 PH | ||
| Bokers | | ... | 10-06-2014 @ 18:48 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Snatch 20, 30kg x 5 x 3 Squats 20, 50, 70, 90, 100kg x 5 Front Squats 40kg x 8 x 4 That was me done, so I left it at that. The cycle was interesting haha. | ||
| Bokers | | ... | 16-06-2014 @ 13:55 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Saturday's Power Jerk 20, 30, 40, 50, 60kg x 5 Bench Bit of an experiment on form and contraction... 20, 40, 60kg x 8 80kg x 5 x 5 various widths and form. Happy with what I settled on. Incline DB 20kg x 12 x 4 Pendlay Row 20, 40, 60kg x 8 80kg x 3. Too much for sure, woeful! BB Curls Bar x 12 x 4 3k of 4min jog, 1 min off and a couple of runs up the hill this morning. Will be building it up over the coming weeks. | ||
| Bokers | | ... | 17-06-2014 @ 09:25 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Powercleans 20, 40, 60kg x 5 80kg x 3 x 3. Woeful. I need to brush up. Deadlifts 80, 100, 120, 140kg x 6 SLDL 112.5kg x 8 105kg x 8 80kg x 8 65kg x 8 Grip Fat Grip 80kg Holds 30 sec x 4 Plate pinch 20kg x 30 sec x 4 Abs Situps, sweepers x 12 x 3 | ||
| Bokers | | ... | 23-06-2014 @ 22:32 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Power Jerk 20, 40, 60kg x 8 80kg x 3 OHP 20, 40, 50kg x 5 55kg x 5,4,3 20kg x 12 Dips BW x 3 Band 1 x 3 Band 2 x 5 Band 3 x 5 Band 4 x 5 Chinups BW x 1 High Band 1 x 3 Band 2 x 3 Band 3 x 4 Band 4 x 3 Band 5 x 5 Hammer Curls 8, 9, 10, 12kg x 12 x 2 | ||
| Bokers | | ... | 25-06-2014 @ 08:50 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Power Cleans 20, 40, 60kg x 5 80kg x 3 DL 100, 130, 150kg x 5 170kg x 3 Painful on the hook grip! Thumb still doesn't feel right this morning. RDL 60, 80kg x 8 x 2 100kg x 6 Full range sit-ups BW x 12 x 3 Pinch Grip 20kg x 30 sec x 2 Fat Bar Holds 80kg x 45sec, 28sec, 17sec. Done. | ||
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