TRAINIG LOG
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| jones105 |  | Squat / yoke / shield | 12-05-2018 @ 14:01 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 14.05.2018 @ 18:40 PM by jones105 Back squat 170 x2 190 x2 200 x2 200 x2 200 x3 Yoke 220 x30m Stopped here,pulled calf!! Shield 105 x35m 130 x35m 155 x35m Sack load to 50” 3m run In - 90-100-110 5m run in - 90-100-110 Nice lil sesh until the bas***d issue Shield didn’t seem to effect it!!! | ||
| jones105 | | Deadlift / assistance | 14-05-2018 @ 18:43 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor 180 x2 200 x2 220 x1 Belt 240 x1 260 x1 160” 200 x5 200 x8 2” deficit 200 x10 CGPD 45 x12 50 x10 60 x10 60 x10 DB hammers + holds 15 x10 15 x10 Alternative arm 17.5 x8 17.5 x8 | ||
| jones105 | | Power clean & press / fronties | 16-05-2018 @ 19:55 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | C&P - one clean 80 x3 110 x2 120 x2 120 x3 Fronties 170 x1 190 x1 200 x1 - more in the tank Skull crushers 35 x12 40 x8 40 x8 45 x6 Standing ez extensions 25 x15 30 x12 | ||
| jones105 | | Squat/yoke/medley | 18-05-2018 @ 19:08 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat 140 x3 180 x3 180 x3 Yoke 15+15m 180 x30m 220 x30m 220 x30m Medley-carrying 88kg sack 30m 80kg keg 30m 80 keg - 30m 88 sack - 30m 80 keg - 30m 88 sack - 30m 80 drag - 15m 80 push - 15m Sack loading to 48” 88 x3 88 x4 Calf held up ok,more in the tank but played it safe..Felt tired and beat today,need some rest!! | ||
| jones105 | | Upper body / conditioning | 20-05-2018 @ 13:44 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench 100 x6 100 x6 100 x6 100 x6 100 x6 Pull ups,neutral grip x8 x8x8 T-bar row - weight not including bar 30 x15 40 x10 45 x8 45 x8 - 30 x10 Reverse pec deck 29 x10 x10 x10 x10 Cable crunches 64 x20 73 x15 82 x12 82 x12 Arm over arm into push 15+15m 90 x30m 90 x30m 90 x30m 90 x30m 45 secs between runs Bike 10mins / intervals | ||
| jones105 | | Wales strongest man u90kg 2018 ( 26-5-18) | 29-05-2018 @ 12:42 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | So prep building upto this was pretty good.followed 2 full cycles of cube which worked well.Put more focus on static strength during prep as this always slips whilst prepping for comps.. Event 1 - Oly bar clean and press Opening manditory lift of 90kg then 3 nominated..10kg increments I hit opening weigh easily.Skipped 100kg as all the others went for it.came in on 110kg then finished with 120kg.4 others hit 120kg but I won with most confident lifter..Good start and did what I planned! Event 2 - yoke 330kg x15m Didn’t go over 290kg in training,most of my runs were with 180-240kg.Speed & volume work.wasnt expected to win this event but I did fairly comfy..11secs ish ...second event win Event 3 - Sheild carry for distance 150kg.. I like these type of events,seem to do well on them.Again,wasn’t expecting to win this event but I had to go for it as there was a trophy for best distance and I wanted it!! Best guy before me had 5 lengths,I just picked it up and went as quick as poss and got 6 lengths !! 3rd event win!! Event 4 - sack loading.90-90-100kg Good event for me,going last I got to see what everyone was getting and times kept getting quicker!! 14secs,13,12 etc etc!! No mistakes here just pick up and go! Don’t it in 11secs for 4th event win! Event 5 - deadlift for reps 230kg Had 8 point lead on 2nd place going into this,didn’t need to do it but wanted to push till the end! Going last in this again I got to see what everyone got.10 was winning reps with others on 8 and 9!!!! Thought f**k it,last event.lets just push it.. I got 8 Reps and had about 10secs to go so left it there..lil fresher I believe I could of hit 10..tied for 3rd place here Finished off with 26points,5.5 of second..finally got my title back after 4 years. SCL worlds in August to prep for now,then euros later in the year !! | ||
| jones105 | | Bench - pressing | 29-05-2018 @ 12:50 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench 100 x10 105 x8 105 x8 Strict press 60 x8 60 x8 Push press 80 x5 - left it there as shoulder niggle was creeping back!! Side lateral raises -10 x10 x10 x10 Super set with Skull crushers - 30 x10 35 x8 x8 Seated rear delt raises - 5 x10 x10 x10 Super set with Standing over head extensions - 30 x10 x10 x10 DB hammer curls 12.5 x10 15 x8 15 x8 17.5 x6 Assault bike 20/10 Intervals - 8 rounds | ||
| jones105 | | Deadlift / back | 31-05-2018 @ 20:16 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor 140 x3 180 x2 220 x1 260 x1 285 xF - broke the floor but didn’t fight for it..Still not 100% after the weekend 225 x1 180 x3 Pull downs 40 x10 x10 x10 Seated cable rows 40 x12 55 x10 55 x10 55 x10 Reverse pec Dec 5 x12 5 x12 6 x10 6 x10 Super set with Calf raises 50 x12 55 x12 60 x10 60 x10 Assault bike 4mins - 20/10 Intervals x8 rounds | ||
| jones105 | | Squat / front squat- S | 02-06-2018 @ 14:16 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed Back squat,narrow stance 100 x3 100 x3 100 x3 100 x3 100 x3 100 x3 100 x3 100 x3 Last rep paused for 2... Fronties 120 x3 140 x3 150 x3 Harness pulls 150 x15m 180 x15m 180 x25m Assault bike 30/90 Intervals - 3 rounds | ||
| jones105 | | Press / assistance/ H | 04-06-2018 @ 19:21 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Push press 100 x2 100 x2 105 x2 110 x2 110 x2 Viking,strict 80 x8 90 x8 90 x8 90 x8 Pull ups Fat grip x6 x6 Neutral x6 x6 Shrugs 60 x12 80 x12 100 x8 100 x8 Cable hammers 36 x12 45 x10 45 x10 45 x10 Cable crunches 64 x12 73 x12 77 x12 82 x10 Assault bike 30/90 Interval - 4 rounds | ||
| jones105 | | Deadlift / sled pulls / S | 06-06-2018 @ 18:47 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor / speed DOH 100 x3 120 x3 120 x3 130 x3 130 x3 140 x3 Straps 140 x3 150 x3 Trap bar 205 x5 205 x5 13” 170 x8 180 x5 180 x6 Harness pulls 140 x25 180 x15 180 x15 180 x15 140 x25 Reverse hypers 10 x12 15 x12 15 x12 Single leg ham curls 10 x10 12.5 x8 12.5 x8 12.5 x8 12.5 x8 | ||
| jones105 | | Bench / pressing | 08-06-2018 @ 18:49 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 08.06.2018 @ 18:49 PM by jones105 Flat bench 100 x3 120 x3 120 x3 120 x5 - 80 x10 Viking push press - weight not including frame 60 x8 80 x8 110 x6 - 60 x10 Weight includes frame Forward hold - barbell - 45secs Skull crushers 25 x12 35 x7 35 x8 35 x8 Seated db press 17.5 x10 20 x10 20 x10 Side laterals 10 x12 12.5 x10 12.5 x10 Assault bike 20/10 intervals - 8 rounds | ||
| jones105 | | Squats / frame / R | 09-06-2018 @ 13:16 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 23.06.2018 @ 11:21 AM by jones105 Fronties 160 x2 170 x2 180 x2 Back 160 x8 165 x8 165 x8 Frame ( trap bar ) 14 + 14m 165 x28m 165 x28m 175 x28m 175 x28m 180 x28m 180 x28m - held for 10s DB hammers 15 x10 x10 x10 x10 X-trainer x10mins Core/obliques Didn’t do what I wanted today,ankle started tk play up after frame so left medley work.. | ||
| jones105 | | Pressing / assistance / S | 11-06-2018 @ 15:11 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | BTNP 60 x3 80 x2 90 x2 100 x2 110 x1 130 x1 - PB Viking press strict 70 x10 90 x6 100 x5 100 x5 - 70 x5 Trap bar walks with Fat grips 65 x30m 85 x30m 85 x30m DB hammers 17.5 x10 x10 x10 I,Y,T 7.5 x12 x12 x12 x12 Cable crunches 64 x20 77 x12 82 x12 82 x12 | ||
| jones105 | | Deadlifts / assistance / R | 13-06-2018 @ 13:20 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor 200 x6 200 x8 210 x5 13” 180 x8 190 x8 200 x8 Trap bar with fat grips 75 x5 95 x5 100 x5 Barbell rows 70 x6 x6 x6 x6 Super set with Reverse hyper 10 x12 x12 20 x10 x10 Single leg ham curls 15 x8 x8 x8 x8 | ||
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