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nails | ... | 26-01-2017 @ 09:55 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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 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 | ||
nails | ... | 26-01-2017 @ 11:11 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 26.01.2017 @ 11:11 AM by nails Thursday 26th January 2017Not 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. | ||
nails | ... | 27-01-2017 @ 15:58 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
stephen9069 | ... | 27-01-2017 @ 20:12 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong sessions mate I think id throw up after the first couple reps on your conditioning sessions lol | ||
nails | ... | 30-01-2017 @ 09:54 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
nails | ... | 30-01-2017 @ 10:07 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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 | ||
nails | ... | 31-01-2017 @ 09:00 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
Oxman | ... | 31-01-2017 @ 14:23 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Damn mate so bloody strong graft...those trap bar deads are immense! | ||
nails | ... | 31-01-2017 @ 15:37 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
nails | ... | 01-02-2017 @ 13:53 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
stephen9069 | ... | 01-02-2017 @ 19:05 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Very very strong pulling mate whats your max on the trap bar ? | ||
nails | ... | 01-02-2017 @ 19:49 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
stephen9069 | ... | 01-02-2017 @ 19:58 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 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 | ||
nails | ... | 02-02-2017 @ 08:58 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
nails | ... | 03-02-2017 @ 13:19 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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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