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OxmanIcon...17-05-2017 @ 20:12 
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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
So envious of your pressing mate...you make it look effortless...really impressive mate.
nailsIcon...17-05-2017 @ 21:04 
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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:So envious of your pressing mate...you make it look effortless...really impressive mate.


Thanks mate. I'm very all or nothing with pressing. Those were hard reps but I got them so it's 97.5 next week, that'll be fun. Hopefully on track for a new 1rm.
tazIcon...18-05-2017 @ 05:27 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
That's some damned good pressing there mate, decent weight and reps!
Also some good rows as well sneaked in there Happy
nailsIcon...18-05-2017 @ 08:39 
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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
taz said:That's some damned good pressing there mate, decent weight and reps!
Also some good rows as well sneaked in there Happy


Cheers mate. I don't think it's a coincidence that rows and pressing are going up at the same time. My lat shelf is better these days and everything feels more stable. In fact rows seem to help every lift, makes me wish I'd started giving them real attention earlier.
nailsIcon...18-05-2017 @ 08:52 
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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: 18.05.2017 @ 08:55 AM by nails
Thursday 18th May 2017


Landmine Complex
Press x 10 reps (Each Side)
Squat x 10 reps
Row x 10 reps (Each Side)
Press x 10 reps (Each Side)
Squat x 10 reps
Row x 10 reps (Each Side)

Super Fat Dumbbell Clean and Press --Alternating
2.5kg x 10 reps
3.5kg x 2 reps --Damn just 1kg and it almost slips out of my hand. My thumbs in particular hate this width. What an awesome little tool.


A1 Bench Reverse Hypers
x 10 reps
x 10 reps
x 10 reps
x 10 reps
x 10 reps

A2 Squats
70kg x 5 reps
120kg x 5 reps
145kg x 5 reps
145kg x 5 reps
145kg x 5 reps --Still light. Making sure I drill my form on every rep. There are a few tweaks I need to make before I really load up the bar. Nothing major but I need to get things sorted while it's still light.

A3 Sledgehammer Swings
x 5 reps (Each Side)
x 5 reps (Each Side)
x 5 reps (Each Side)
x 5 reps (Each Side)
x 5 reps (Each Side)

A nice sweaty little session. Squats have been incremented and feel good so can go up again. I'm having to dig deep and stay the course, everything is screaming at me to load the bar and go heavy but I need to work my way up slowly. The last thing I want is another injury.
nailsIcon...19-05-2017 @ 13:49 
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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
Post Edited: 19.05.2017 @ 13:49 PM by nails
Friday 19th May 2017

Lunch Time Conditioning

Core stability drills + some push up progressions for my training partner

Broad Jumps
x3 reps
x3 reps
x3 reps --Aiming for max distance on each rep.


Sprint x 25m --Max speed, max acceleration, aiming to accelerate for the entire sprint.
Sprawls x 10 reps
Walk back

Repeat for 10 circuits.

I'm definitely getting fitter, yes these gassed me but only for about a minute then I was good to go again. I would even go as far as to call this easy. Both conditioning sessions have been too easy this week, need to step up my game.
stephen9069Icon...19-05-2017 @ 21:06 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Looks like your conditioning is paying off mate.

With your strength and conditioning your definitely going to be a handful to try and fight.
nailsIcon...20-05-2017 @ 17:07 
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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
stephen9069 said:Looks like your conditioning is paying off mate.

With your strength and conditioning your definitely going to be a handful to try and fight.


Cheers mate, it is going well at the moment. There's a breathing master class on the horizon which looks interesting. It's all about how to breathe properly under stress and how to get your breath back during a fight.
nailsIcon...22-05-2017 @ 08:47 
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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 22th May 2017


Landmine Complex
Press x 10 reps (Each Side)
Squat x 10 reps
Row x 10 reps (Each Side)
Press x 10 reps (Each Side)
Squat x 10 reps
Row x 10 reps (Each Side)

Super Fat DB Clean and Press --Alternating
3.5kg x 10 reps --Nearly failed lol

A1 Trap Bar Rows
65kg x 10 reps
95kg x 10 reps
110kg x 10 reps
110kg x 10 reps
110kg x 10 reps --All reps strict apart from the very last 2. Looks like I can increase these.

A2 Press
60kg x 5 reps
85kg x 5 reps
--Belt On, Wrist Wraps on
97.5kg x 4 reps --Failed the 5th about an inch from lockout. It was a good fight but just not there yet.
97.5kg x 4 reps --Lost Stability.
97.5kg x 3 reps --Volume PB.

Those were hard reps, gutted I couldn't lockout a 5th but it close enough that I know it will happen soon. I did get a volume PB which is better than nothing. The first set took so much out of me that I didn't have anything for the last two so happy to have hit close to target on each set. My right shoulder doesn't seem to be firing correctly and the video shows I'm compensating. Once I get that sorted I'll be able to use my full power.

A3 Kneeling Rollouts
x 8 reps
x 7 reps
x 7 reps
x 7 reps
x 7 reps

nailsIcon...22-05-2017 @ 11:47 
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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
After checking my records it looks like I hit a new 4rm this morning so it was a PB, just not the one I had targeted.
OxmanIcon...22-05-2017 @ 13:47 
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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
You may be gutted but damn mate that's some impressive as hell repping there!!
nailsIcon...22-05-2017 @ 15:33 
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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:You may be gutted but damn mate that's some impressive as hell repping there!!


Cheers mate. Yeah I agree, I was pissed off at the time but it's settled in now and I can't sniff at a PB. Once this shoulder issue is sorted I'll get it done. I may even increment next week just because 100 is easier to load that 97.5. I'm sure that logic makes sense somewhere.
nailsIcon...23-05-2017 @ 09:41 
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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 23rd May 2017


Landmine Complex
Press x 10 reps (Each Side)
Squat x 10 reps
Row x 10 reps (Each Side)
Press x 10 reps (Each Side)
Squat x 10 reps
Row x 10 reps (Each Side)

Super Fat DB Clean and Press --Alternating
3.5kg x 10 reps

Snatch Grip BTN Push Press
60kg x 10 reps --Nice and light, got things moving and woke me up.

A1 SSB Good Mornings
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps --I've decided to keep things light, I just need to feel the hinge and the drag of the bar. I can up the weight or reps at some point but why bother if this is working.

A2 Trap Bar Deadlift
85kg x 5 reps
135kg x 5 reps
175kg x 5 reps
205kg x 5 reps
225kg x 5 reps
252.5kg x 8 reps --Upped by 2.5kg from when I was last working in this range. I had at least 3 reps left in me. This makes me thing I should have gone for 1-2 more, oh well whatever never mind.

A3 Landmine Twists
15kg x 10 reps
15kg x 10 reps
15kg x 10 reps
15kg x 10 reps
15kg x 10 reps --Same logic as with SSB GM's. I get benefit form this weight so no need to increase just yet, why impact recovery unnecessarily.

nailsIcon...23-05-2017 @ 10:19 
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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
Hmm I can't shake the feeling that I misloaded my top DL set today. I think it's got an extra 5kg on it which would be 257.5kg. I need to check that later.
tazIcon...23-05-2017 @ 12:38 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Some bloody good pressing there mate, deads ain't too shabby either.

I get what you are saying about rows. I know I used to do some decent rowing in the past which helped deads for lockout etc and squats, OH and bench for stability. So going to make sure every upper session has preferably a row and a pull up/down!

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