TRAINIG LOG
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| jones105 |  | Axle / fronties AW 10 | 23-01-2017 @ 19:17 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle C&P FTOH 73 x3 85 x3 85 x3 Push press off plyo boxes 95 x3 105 x2 110 x1 102.5 x3 107.5 x2 120 x2 - was supposed to be 1..felt good.. Fronties 115 x5 125 x3 135 x2 3-2-X-0 Conditioning Drag-push-drag-push /15m x4 100kg x60 100kg x60 100kg x60 45 secs between | ||
| jones105 | | Power snatches / deadlifts | 25-01-2017 @ 19:07 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | A - Power snatches/ off boxes 30 x2 35 x2 40 x2 40 x2 45 x2 45 x2 50 x2 50 x2 B - Snatch grip deadlift 140 x1 150 x1 160 x1 170 x1 10-0-1-0 C1 - GHR / body weight x5 x5 x5 C2 - Flat back ext + 15kg x8 x8 x8 | ||
| jones105 | | Pressing/assistance | 26-01-2017 @ 18:52 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | A1 - Incline press,ultimate bar 60 x5 70 x5 75 x5 80 x5 5-0-X-0 A2 - Think handle,DB 32.5 x5 37.5 x5 40 x5 40 x5 5-0-X-0 B1 - Unilateral trap 3 raise 5 x10 7 x8 7 x8 B2 - Reverse wrist curls 17.5 x10 27.5 x6 27.5 x6 | ||
| jones105 | | Squat / assistance /grip | 27-01-2017 @ 18:13 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | A1 - Back squat,oly depth. 120 x8 145 x6 170 x4 130 x8 - 5 secs pause x5 3-0-X-0 A2 - Unilateral leg curls 10 x7 15 x5 15 x5 15 x5 +3 3-2-1-0 B1 - Russian step up 25 x8 30 x8 35 x8 B2 - Reverse hyper 10 x10 15 x10 20 x10 -27.5 x3 Grip - mock rolling thunder / just fingers 55 x20 secs 65 x15 secs 65 x15 secs 70 x5s right hand / 10secs left hand Great sesh....Went a touch heavier than planned and added some extra reps also adding in some extra grip work...finished week 10... Final 2 weeks of This phase,then Welsh prep kicks in.. | ||
| jones105 | | Axle clean & jerk / fronties | 30-01-2017 @ 12:43 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | DOH Axle on clean ( valdas ) 70 x1 80 x1 85 x1 85 x1 Clean to chest 90 x1 90 x1 95 x1 95 x1 100 x1 100 x6 - reps from chest Fronties 120 x1 140 x1 150 x1 2-5-X-0 Conditioning prowler drag/push/drag/push - turns at 15m 110 x60m 110 x60m 110 x60m Cracking sesh....grip let me down on first set of 100kg so switched to mixed grip...Fronties,comfy will ramp up weight next week | ||
| jones105 | | Deads/frame | 02-02-2017 @ 19:56 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | A - Speed deads + bands(green) DOH 90 x3 90 x3 90 x3 95 x3 95 x3 95 x3 100 x3 100 x3 1-1-X-1 Weight not including band tension B - Romanians 130 x3 140 x3 140 x3 140 x3 140 x3 2-0-X-0 C1 - Frame x3 pick ups then 15m run 160 x3-x15 170 x3-x15m 180 x3-x30m C2 - prowler power walks + 50kg sand bag carry Prowler 50 x15m Prowler 70 x15m Couldn't do a third run as programmed dude to a class starting,so ran back with frame,as written above.... 50kg sack 20m ( putting it away) Due to the class starting I stopped Romanians after 3 sets to get the frame/prowler work in,didn't work out too bad,only problem it's was rushed... Did last two sets after after... Not ideal but this is the problem with going to the gym late,classes start at 6pm... | ||
| jones105 | | Squats,moving,pressing | 04-02-2017 @ 12:31 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 04.02.2017 @ 12:31 PM by jones105 Back squat,oly depth 130 x6 130 x6 150 x4 150 x4 170 x2 180 x2 3-1-X-0 Reverse hyper 10 x15 15 x12 20 x12 Super set BTNP + 20kg chains 60 x5 70 x5 80 x5 60 x10 Pull ups supinated grip x5 x5 x5 x5 Yoke zercher carries,walked around a circle 80 kg x10 rounds 100kg x7 rounds 100kg x6 rounds - 80 x4rounds Each circle approx 8-10m... Rolling thunder mimic,loading pin + fat grips 30kg x30s x1 each hand 40kg x15s x1 each hand 40kg x15s x1 each hand Normal handle 65 x10s right hand,15secs left hand Missed day 3 of my program today due to working on and my lads footie commitments so put it all in today...great sesh,trained on coconut oil as well with BW sitting 89kg.... Feeling pritty fit right now!!! | ||
| jones105 | | Axle C&P / Fronties | 07-02-2017 @ 20:23 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle - one clean DOH 90 x1 90 x1 95 x1 100 x1 105 x1 Mixed grip 105 x3 Fronties 115 x1 130 x1 150 x1 2-5-X-0 160 x1 2-2-X-0 BTNP strict +20kg chains / rest pause 70 x1 x1 x1 x1 x1 80 x1 x1 x1 85 x1 x1 x1 10secs rest between reps sesh felt though today,motivation issue mainly.. get back on it tomo | ||
| jones105 | | Speed deads/assistance | 08-02-2017 @ 18:15 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed deads against red bands DOH 110 x3 110 x3 110 x3 Mixed 120 x3 120 x3 120 x3 Weight not including band tension,approx 20kg at the top Floor 160 x1 200 x1 220 x1 220 x1 200 x3 Reverse hypers,BW x10 x10 x12 Prowler pushes 60kg x40m 60kg x40m 60kg x40m DB hammers 17.5 x5 x5 x5 2secs hold on each rep Pull ups BW x2 x2 x2 4-2-1-0 Changed somethings around to suit Saturdays training...Back has been a lil dodgy last 2 weeks and today it finally give in,sligh back injury,no more than a muscle strain...few days rest should do the trick.. | ||
| jones105 | | Squat / frame | 12-02-2017 @ 08:58 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat oly depth /narrow stance 100 x6 120 x6 130 x4 140 x5 - supposed to be 2, 3-1-X-0 Frame x3 pick ups 160 x15m 160 x15m 160 x15m 160 x15m 160 x15m Reverse hyper 15 x12 20 x10 25 x8 30 x6 Trained at WHS yesterday,had some treatment on back and knees so kept session a little lighter but sticking to programme.... week of programme this week,before I start comp prep... | ||
| jones105 | | Axle / tris | 13-02-2017 @ 18:47 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Axle Strict press 50 x3 60 x3 65 x3 70 x3 75 x3 Push press 85 x3 90 x3 95 x3 100 x3 70 x8 Over head tri ext,EZ bar 22.5 x15 27 .5 x10 x10 x10 x10 Week off program so worked on some basics... | ||
| jones105 | | Upper body | 16-02-2017 @ 20:52 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench press medium grip,paused 100 x5 100 x5 110 x3 110 x3 120 x1 - 90 x5 Barbell rows 60 x12 70 x10 80 x8 80 x8 80 x8 BB shrugs 70 x10 80 x8 80 x8 80 x8 80 x8 - 60 x10 Cable hammer curls 36 x8 41 x8 41 x8 41 x8 - 20 x15 Face pulls 16 x10 18 x8 20 x8 20 x8 20 x8 Not benched heavy since my wrist injury so it's well over a yr...felt comfy | ||
| jones105 | | Squat/deads | 17-02-2017 @ 16:26 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat 100 x3 120 x3 Paused 140 x1 160 x1 160 x1 160 x1 - 120 x5 3-2-X-0 Floor deads 140 x3 160 x1 180 x3 180 x3 180 x3 - 140 x6 Ham curls 27 x12 36 x8 x8 x10 3-0-X-0 End of free week...new program for next week,prep for Welsh | ||
| jones105 | | Fronties / axle | 20-02-2017 @ 18:20 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 21.02.2017 @ 16:19 PM by jones105 Fronties / oly 110 x3 130 x3 140 x3 30X0 Axle one clean / push jerk 70 x5 80 x5 90 x5 Fronties / cross arm 100 x6 100 x6 100 x6 4010 Bike 10mins | ||
| jones105 | | Deadlift / assistance | 23-02-2017 @ 15:22 |
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor deadlift DOH 100 x3 130 x2 160 x1 Mixed 180 x1 Straps 200 x2 220 x1 190 x3 190 x3 190 x5 Barbell bent over rows 70 x10 90 x8 100 x6 100 x6 100 x6 - 80 x8 Pull ups,pronated grip x5 x5 x5 Cable hammers 27 x12 36 x10 41 x10 45 x7 45 x7 Super set with Revere wrist curls 15 x10 15 x10 15 x10 15 x10 15 x10 Farmers 50 x60m 60 x60m Had to stop,pulled calf | ||
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