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John | ... | 01-07-2017 @ 22:50 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Great journal but may I ask what a AMH press is thanks. | ||
Bim | ... | 03-07-2017 @ 22:27 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 03.07.2017 @ 23:14 PM by Bim John said:Great journal but may I ask what a AMH press is thanks. Thanks! They are a little like a front raise. Arms hang straight down but with the elbows bent at 90 degrees so your hands are directly in front of you. Hold the bar, then raise it to just above head height straightening slightly. They hammer the front delts quite nicely and replicate the press on bench to a limited extent. Monday 03/07/17 Third and last week in the accumulation block of work, all the main movements are at 80% Squats, high bar, paused, 80% 20x5 60x5 100x5 140x3 Belt on 165x1 185x5 185x5 185x5 185x5 185x5 185x5 Tough to get through, form started to break down a little on the last rep or so towards the end. SLDL, 80% 70x5 120x3 160x1 200x5 200x5 200x5 200x5 200x5 200x5 Quite hard to get the first rep on each set moving then they went well. Fourth set on squats and deads: Leg press x8 x8 x8 x8 x20 Took this a bit lighter today as I was feeling pretty tight after squats / deads. Hard days work today chopping a couple of trees down but it didn't seem to affect training, felt quite fresh when I started, totally battered by the end though Hopefully the DOMS won't be too bad for Anderson squats on Thursday. Body weight is down a bit at the moment, usually around 16st 11 / 12 (106.5 / 107kg) first thing in the morning which is down about 4lbs or so from normal. I'm cutting carbs out every morning and afternoons I'm not training. | ||
Bim | ... | 04-07-2017 @ 22:10 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 04/07/17 Bench 20x5 20x5 60x5 100x3 120x1 140x1 160x2 Just warming up for: Pin press, hole 15 60x5 100x3 140x1 145x5 145x5 145x5 145x5 145x5 145x5 All decent enough, getting slightly fatigued towards the end AMHPress x8 x8 x8 x8 x10 Pull-ups x12 x12 x12 Kept them fast, no pauses at extension Enjoyable, although I am still feeling pretty f**ked from yesterdays session at the moment | ||
matthewvc | ... | 04-07-2017 @ 22:45 | |
‘downsizing’ Member 5704, 3206 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | That is a brutal looking loading phase - pausing 6x5 with around 75% your comp best squat and then doing the same with stiff legs. Looking forward to the results from all this. | ||
Bim | ... | 05-07-2017 @ 10:25 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 05.07.2017 @ 10:25 AM by Bim matthewvc said:That is a brutal looking loading phase - pausing 6x5 with around 75% your comp best squat and then doing the same with stiff legs. Looking forward to the results from all this. It's got tough this last week! I usually train a little heavier than I am at the moment but with less volume so the results will be interesting. One thing I am noticing is I seem to be picking up less injuries training like this. I also seem to be feeling fresher for each session, although the way I feel right now Thursdays session may be a challenge, motivation is high though so I'm looking forward to it | ||
Bim | ... | 06-07-2017 @ 22:29 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Thursday 06/07/17 Anderson squats, high bar, sleeves 20x5 60x5 100x3 140x1 160x5 160x5 160x5 160x5 160x5 160x5 Felt battered since Monday but a little recovered by this morning. A decent warm up and I was feeling pretty good again. Got through these ok, tough, but no harder than the 150x5x6 last week, form broke down towards the end of the last set or so. Deficit deads 70x5 120x3 160x1 200x5 200x5 200x5 200x5 200x5 200x5 Quite fatigued going into these, a little psyching up before each set was needed. Pretty knackered by the end but speed was ok throughout. Third set on squats and deads: Side bends 40x8 x8 40x8 x8 40x10 x10 Tough Wasn't sure how tonight was going to go, but recovery has gone well, hard session but didn't struggle too much on anything. | ||
Bim | ... | 07-07-2017 @ 22:13 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 07/07/17 Bench 20x5 20x5 60x5 100x3 120x1 140x1 160x3 Incline bench 20x5 40x5 60x5 80x5 100x5 100x5 100x5 100x4xf just couldn't push trough the mid point 100x4xf same 100x5 took grip out a touch which helped Super tough and awkward, I really am s**t at these but they do hit my mid press sticking point pretty well AMHPress x8 x8 x8 x10 Feeling surprisingly good after yesterday. Last day of the volume work, lower reps heavy work with some speed work for the next two weeks. | ||
Bim | ... | 08-07-2017 @ 21:17 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 08/07/17 Pullups x22 x15 x10 Lat pulldown behind neck x8 x8 x8 x8 Plate loaded machine rows Bar grip 20x8 40x8 40x8 40x8 Side grip x40 x50 x50 x50 Nice and quick | ||
Bim | ... | 10-07-2017 @ 22:52 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 10/07/17 Squats, high bar, sleeves 20x5 100x4 140x3 Belt on 160x1 180x1 200x1 220x1 225x3 - 90% First time I've had more than 185 on my shoulders in about a month so I wasn't sure how this would go. Top triple felt decent, not much more there but a little. Deads 70x5 120x3 165x3 165x3 165x3 165x3 165x3 165x3 All fast Squats, 200x1, 220x1, 225x3, deads last set: Pretty much recovered from last week felt great tonight. | ||
Bim | ... | 11-07-2017 @ 21:59 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 11.07.2017 @ 22:00 PM by Bim Tuesday 11/07/17Bench 20x5 20x5 60x5 100x3 120x1 140x1 160x1 170x3 - 85%, Slower than I hoped for and weak at lockout, arse came up on the last rep. Hammered mid press strength for the last few weeks so no surprise lockout has weakened. First session of strength work though, so not a bad start. Squats speed work 20x5 60x5 100x3 140x1 150x3 - 60% 150x3 150x3 150x3 150x3 150x3 A little tight from yesterday but not too bad once I stretched off, kept half decent speed. The 160x1 and 170x3 bench, middle set on squats: Enjoyable session, hopefully turn the bench into a 180x3 in the next couple of weeks. | ||
Bim | ... | 13-07-2017 @ 22:00 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Thursday 13/07/17 Deads 70x5 120x3 160x1 Belt on 200x1 Mix grip 220x1 240x1 260x3 - 86.6% - strong lockout for me no obvious weakness, felt like x5 would have been there at a push. Not had more than 200 on the bar for a few weeks I was unsure of the top weights today so happy with this, 270x3 should go next week no problem Bench 20x5 20x5 60x5 100x3 120x3 - 60% 120x3 120x3 120x3 120x3 120x3 All fast, trying to press with maximum force Top 2 sets on deads, last set on bench: Another good one, motivation is high and recovery between sessions is excellent | ||
Bim | ... | 14-07-2017 @ 22:16 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 14/07/17 Bench 20x5 20x5 60x5 100x3 120x1 140x1 160x1 175x2 - 87.5%, decent enough reps, lockout feeling a touch better Squats, high bar 20x5 60x5 100x3 140x1 150x2 150x2 150x2 150x2 150x2 150x2 All fast, felt decent Deads 70x5 120x3 160x1 180x2 180x2 180x2 180x2 180x2 180x2 Touch fatigued from yesterday but the bar move ok The bench 160x1 and 175x2, squat last set, deads middle set: Good session, weekends rest then another heavy / speed week next week. | ||
Bim | ... | 15-07-2017 @ 18:20 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 15/07/17 Pullups x15 x15 x15 | ||
Bim | ... | 17-07-2017 @ 22:35 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 17/07/17 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 200x1 220x1 - nice rep 235x2 - 94%, first rep felt solid, but hard and I wasn't sure if I should go for a second, it was quite a grind, but I got it. Deads 70x5 120x3 160x1 180x3 - 60% 180x3 180x3 180x3 180x3 180x3 A little tight after squats but everything seemed to move ok. Squats 200x1, 220x1, 235x2, deads last set 180x3: Best double on squats is 240x2 so I'm quite close to that now. Power out of the bottom of the lift has improved this cycle, it doesn't feel like the weak point in the lift any more. Heavy work on bench and deads still to come this week, then an easy week next week and I'm maxing the week after that. | ||
Bim | ... | 18-07-2017 @ 21:59 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 18/07/17 Bench 20x5 20x5 60x5 100x3 120x1 140x1 160x1 180x2 - Weak lockout again, poor second rep Touch of forearm pain today, I think from squats yesterday, although I didn't feel anything at the time. Makes the descent of the bar tough. Squats 20x5 60x5 100x3 140x1 162.5x3 162.5x3 162.5x3 162.5x3 162.5x3 162.5x3 Feeling ok after yesterday, speed on these was half decent. Bench, 160x1, 180x2, squats, last set: Next cycle I'll be working on lockout strength on bench as well as mid press strength, concentrating on mid press has definitely weakened lockout. | ||
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