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nailsIcon...26-01-2017 @ 09:55 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 25th January 2017

I wanted to get some extra sleep today so I didn't head out to garage. Instead i went for some conditioning at lunch instead.

Medicine ball throws and slams
x 5 minutes. -- The ball didn't survive, it's nearly split in half so need a new one now Unhappy

Sprint 50m
Up Downs x 3
Sprint 50m
Walk back to start
Repeat x 3

Squat x 25 reps
Lunge Jumps x 26 reps
Jumping Jacks x 25 reps
Knee Tucks x 25 reps
nailsIcon...26-01-2017 @ 11:11 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Post Edited: 26.01.2017 @ 11:11 AM by nails
Thursday 26th January 2017

Not feeling it today. I went out anyway, got to get the grunt work in.

1xDb Row --Done as a super set with Bench
52.5kg x 5 reps (Each Side)
52.5kg x 5 reps (Each Side)
52.5kg x 5 reps (Each Side)
52.5kg x 5 reps (Each Side)
52.5kg x 5 reps (Each Side)

Bench Press
60kg x 10 reps
80kg x 10 reps
100kg x 5 reps
120kg x 5 reps
140kg x 3 reps --That's heavy enough for today, my body is telling me not to over do it.

Chin Ups --done as a super set with incline
x 5 reps
x 5 reps
x 5 reps --I need to work up to 10s for these.

Incline bench --2 Clicks
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps --This felt about right today, 75-80kg might be upper limit here. I want volume and not anything that will impact recovery too much.


Not bad for a meh day. My row volume needs to increase, it's still out of balance with my pressing however I've started making improvements. One more conditioning session tomorrow lunch and thats me done for the week.
nailsIcon...27-01-2017 @ 15:58 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Friday 27th January 2017

Lunch Time Conditioning

Co-ordination and mobility drills

1x1 minute crawl up + jump over someone in a push up position. Great fun in the mud.

Core stability Reaction drill


Firemans Carry Person x 10m
1 Burpee
Firemans Carry Person x 10m
1 Burpee
Leap Frog
1 Burpee
Palm Strikes x 6
Repeat x 3

And just for fun overhead the other guy since he's only 10 stone.
stephen9069Icon...27-01-2017 @ 20:12 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Strong sessions mate

I think id throw up after the first couple reps on your conditioning sessions lol
nailsIcon...30-01-2017 @ 09:54 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Strong sessions mate

I think id throw up after the first couple reps on your conditioning sessions lol


Ha cheers mate. It's doing wonders for my work capacity, my rest times a falling like mad. I can squeeze a little more into each session now.
nailsIcon...30-01-2017 @ 10:07 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 30th January 2017

My daughter has expressed an interest in powerlifting so she we be joining me for some of my sessions. She's crazy strong for a 10 year old so it will be interesting to see how she gets on.

Neutral Grip Chin Ups --Super set with press
x 5 reps
x 5 reps
x 4 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps
x 3 reps

Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 5 reps
--Belt on
90kg x 3 reps
100kg x 1 rep
--Pseudo press/push press. I'm a bit leggy on the lift off so it's not exactly strict but far from a push press. It's something in between. I've gone for Pseudo press
110kg x 1 rep --Went for a cheeky second but nowhere near, it would have been a shock if it went.
115kg x 1 rep

BOR --Underhand
60kg x 5 reps
70kg x 5 reps
80kg x 5 reps
90kg x 5 reps
100kg x 5 rep --A little bit of english creeping in but nothing too pronounced.

Chin Ups --Super set with push jerk
x 3 reps
x 3 reps
x 3 reps

BTN Push Jerk --Super set with Chin ups
60kg x 3 reps
80kg x 3 reps
90kg x 3 reps --All easy reps

Thick bar Chin ups --Scaffold. Super set with Press
x 3 reps
x 3 reps
x 3 reps

Press
70kg x 5 reps
70kg x 5 reps
70kg x 5 reps



nailsIcon...31-01-2017 @ 09:00 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 31st January 2017

Awesome KM session last night. For the advanced part of the lesson everyone had pissed off so it was just me and the instructor. In effect it was like a private lesson. I worked on my specific weaknesses. A biggy for me is recoil when fatigued, therefore I did 45 minutes of striking and whenever my recoil was slow or my guard dropped I was rewarded with a smack in the head. My shoulders and chest are so sore today that every time I raise my hands they shake.

1xDB Snatch
10kg x 5 reps --Each Side

EZ Curls --All done in giant sets
40kg x 5 reps
40kg x 5 reps
50kg x 3 reps
50kg x 3 reps
50kg x 3 reps
50kg x 3 reps
50kg x 3 reps

Trap Bar Deadlift
85kg x 10 reps
135kg x 10 reps
175kg x 5 reps
215kg x 5 reps
--Belt on
245kg x 3 reps
275kg x 3 reps
305kg x 2 reps --PB by 1 rep. I should have gone for 290 but I decided to roll the dice. Very happy with this.

Barbell Twists
bar x 10 reps
bar x 10 reps
bar x 10 reps
bar x 10 reps
bar x 10 reps
bar x 10 reps
bar x 10 reps

Done. Feeling destroyed now, I need food and sleep.

OxmanIcon...31-01-2017 @ 14:23 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Damn mate so bloody strong graft...those trap bar deads are immense!
nailsIcon...31-01-2017 @ 15:37 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:Damn mate so bloody strong graft...those trap bar deads are immense!


Cheers mate. I've really taken to super sets and giant sets at the moment. I just get more work done that way. Rest periods don't really exist any more, well not as such. I move between stations and the time it takes to load the bar and set up is my rest time. Oh and I've upped the reps on warm ups a touch, again sneaking in some volume. It's like a cheeky way of adding both conditioning and volume, I sweat buckets. At least the weathers picking up now so I wont have to wear 4 layers soon.

I can safely say that trap bar was damned heavy but the worst thing is I think a 3rd would have been there for an epic grinder had I really wanted it.
nailsIcon...01-02-2017 @ 13:53 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 1st February 2017

My upper back, chest and shoulders are in bits today. I had a rubbish nights sleep (new bed, not used to it yet) and woke up feeling like I needed to go to sleep. Therefore I decided to leave bench for tomorrow and have at the sprints instead.


Lunchtime Conditioning
Sprint x 100m
Walk back to start

Repeat x 10

So simple to type. My heart wasn't in it today and by the 3rd sprint I felt like I was done. It took a lot of effect to make myself carry on and get the 10 sprints I'd set out to do.

I have 1.5kg of 10 hour slow cooked pork to eat when I get in. That should go some way to making me feel better.
stephen9069Icon...01-02-2017 @ 19:05 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Very very strong pulling mate whats your max on the trap bar ?
nailsIcon...01-02-2017 @ 19:49 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Very very strong pulling mate whats your max on the trap bar ?


Thanks mate, as you can tell I was very pleased with it. I've had 325 before but that was a fair while ago. Resisting the urge to max. Instead I want to keep setting rep PB'S. 280 x5 is the next goal. Then 290 x 3. Then 310 x 2. So on and so forth. My long term goal is 350. It can happen if I work at it.
stephen9069Icon...01-02-2017 @ 19:58 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:
Thanks mate, as you can tell I was very pleased with it. I've had 325 before but that was a fair while ago. Resisting the urge to max. Instead I want to keep setting rep PB'S. 280 x5 is the next goal. Then 290 x 3. Then 310 x 2. So on and so forth. My long term goal is 350. It can happen if I work at it.


I like your plan mate and all those numbers are impressive
nailsIcon...02-02-2017 @ 08:58 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Thursday 2nd February 2017

Man I feel rough today. Sleep was fleeting due to the new bed, I'm full of a cold and recovery has clearly been compromised. If I hadn't promised my daughter I would take her out I would have just stayed in bed (and probably not slept).


1xDb Snatch
10kg x 5 reps --Each side

1xDb Row --Super set with bench
52.5kg x 6 reps (Each Side)
52.5kg x 6 reps (Each Side)
52.5kg x 6 reps (Each Side)
52.5kg x 6 reps (Each Side)
52.5kg x 6 reps (Each Side)
52.5kg x 6 reps (Each Side)

Bench Press
60kg x 10 reps
80kg x 10 reps
100kg x 5 reps
120kg x 3 reps --Starting to feel heavy and grindy
140kg x 1 rep --Super heavy
160kg x 0 reps --I was stupid to even try, should have stuck with 140 and got some singles in.


Chin Ups --Super set with incline
x 5 reps
x 5 reps

Incline Bench -- 2 clicks
80kg x 10 reps
80kg x 8 reps --Done. Absolutely fried. I'm up 10kg from last week so it's progress. This feel like a productive weight. I may even got up to 90 and drop the reps down to 8's. Unracking is my biggest issue so it may force higher reps.

Overall not that bad, it could have been better, could have been worse. Freya took some supervision so my attention was divided but she just got on with what I told her to do. She's really quite strong for a 10 year old. I had her working on squat form and mobility initially. I found out she really likes farmers walks and overheads. She managed to shoulder a 25kg sandbag and could easily rep 10kg in the strict press.

nailsIcon...03-02-2017 @ 13:19 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Friday 3rd February 2017

I feel rougher than a tramps arse wipe today. Everything hurts, not just my nose but my entire head is blocked up. Throat hurts, coughing and sneezing fits. And to top it off I still didn't sleep. That's the bad stuff out of the way, lets get on with the good stuff and turn the day around.

Lunch Time Conditioning

Breakfall Burpee Broad Jumps x 50m
Sprint x 50m
Walk back to start x 100m

Repeat x 3

Damn that was hard. The burpee part robbed me off all speed and made me hate life. In other words they were awesome. A real mental challenge. I can't wait to introduce these to the people that usually latch onto these sessions.

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