Unimpressive journey to mediocre.
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| mark_f1 |  | ... | 23-08-2017 @ 10:20 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up / mobility work Standing push press with bar. 40kg 2x6 (strict) 60kg 2x6 (strict) 80kg 2x3 85kg 2x3 90kg 2x3 95kg 1rep was supposed to be 2x3 but kept losing it on the dip 60kg 3x6 Tricep floor press in Smith machine 60x5 80x5 110x5,5 80x5 60x5 Z-press single dumbell fast/explosive reps 8x5 10x5,5 14x5,5,5 Flat bench with bar narrow, flowing reps rest pause on chest. 60 5x8 struggled towards end Stretch | ||
| mark_f1 | | ... | 24-08-2017 @ 01:29 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Log 57x8,8,5 60x5 70x5,5 80x1,1,1 90x1 95x1 Log cleans 105x1,5 115x1,2,3 Press trying to sort tech out 80x3 70x3 75x5 Stretch | ||
| mark_f1 |  | ... | 25-08-2017 @ 10:23 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up Squat 60 3x5 100 2x5 Single ply sleeves and soft belt on. 140x5 felt good Hard belt on 180x3 not quite depth (had to run down street to get my belt from my car think I lost my head) Double sleeves on 180x3 better Wraps on 200x1 again not quite depth but just trying to get confident under the bar again. Front box squats 60 2x5 100 2x3 120x1 Good Mornings with SSB. 60 2x8 100x5 140x5 Stretch | ||
| mark_f1 | | ... | 31-08-2017 @ 09:51 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Had a bit of food poisoning since Sunday so had some time out. Axle 1 clean then press. 29kg x8,8,5 42 x5,5,3 60 x5,5 69 x3,3 82 x1,1,2 90 fail. Then a couple of tricep dips Done – Not a big session… but happy enough with it after how I’ve been feeling. | ||
| mark_f1 | | ... | 01-09-2017 @ 09:09 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Last night. Squats (in running trainers as forgot my squat shoes) Empty bar 3x8 (trying to loosen up and find position) 60 3x8 100 3x5 140 2x3 150 x3 160 x3 170 x2 180 x2 140 x3 with a count to 3 pause at the bottom SLDL 2” Deficit D.O.H 60 x8 100 x8 140 x5 180 fail (kept wanting to “bed da knee” half way up) wanting to deadlift in a few days so didn’t try grind it. | ||
| mark_f1 | | ... | 02-09-2017 @ 18:38 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Axle 1 clean the press 20kg 2x10 29 3x8 41 3x5 51 3x5 60 3x5 69 2x3 81 2x3 90 3,1,1 Yoke 200kg 40m x2 280kg 20mx2 just belt on Inc bench 60 3x8 80 3x3 all paused 100x1 Dumbell snatch 40kg 3 each arm 50 lots of fails so did some single arm dumbell push press. Then went back to the snatch and managed to do it woth both arms. Dipsx20 Play on monkey bars | ||
| mark_f1 | | ... | 03-09-2017 @ 23:14 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up walk jog sprints round a football field. Low handle farmers pickups 15kg x5,5 55 x5,5,5 75 x5,5 95 x5 105 x5 115 x2 Atlas stones 70,110,120 then failed the 130 as no tacky and too dust. 130 x1 with a tiny dab of tack on fingertips 160x1 with tacky Barbell curls 20x8 30x8 40x6 50x6 Cheat lifts 60x5 70x5 Skinny log bench press (hit triceps) 60x8 70x8 90x6 | ||
| mark_f1 | | ... | 04-09-2017 @ 22:11 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlifts. 60x5,5,5 100x5 140x5 180x3 200 9x3 210 x3 21" rack pulls 120x5 170x5 Straps on 220x5 260x5 300x5 340 fail Belt on 340x5 Sumo deads practicing hook grip 70x6 120x6 170x5 220 fail didnt want to risk my hamstring Bent over Barbell rows 70x5 90x5 110x5 130x4 sloppy Pull ups all strict 8,6,4 Narrow cg cable row 3 sets up to stackx5 (heavy set cheat form) Narrow pull downs 3 sets up to 220lb x6 last set Pinch grip lifts inspired by rob frampton. Really struggled hands were already ruined but eventually got up to 45kg and decent time hold with 40 plus the bar on pivot. My thumbs are weak compared to my fingers. Arm over arm pulls Sled +ashton 10m +10kg bag +20kg bag +30kg bag and above this got really hard, hands were just burning on the rope. Done now have no fingerprints | ||
| mark_f1 | | ... | 05-09-2017 @ 23:16 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Squat Bar 3x10 60kg 2x8 110 2x5 Single ply knee sleeves and soft belt k 150x5 Hard belt on 190x1 (feet too wide) Double ply knee sleeves on 190 3x3 Front squat all with a short oapause use at the bottom 60x5 100x5 110x3 120x3 130x1 (bar fell off my shoulders on 2nd rep oops) Sldl 60x8 100x8 140x6 Leg press 3 sets then tried 620kg with ashton, i managed 3 half reps lol Leg extensions Stack down every other plate 6 reps.... horrible Lying Ham curls into seated ham curls 3x10-10 Calf raise on leg press pyramid 160kg 10-15-25-15-10 with 10 secs rest.barely moved on those last few reps | ||
| mark_f1 | | ... | 06-09-2017 @ 22:01 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Axle 1 clean and press 20kgxlots 29 3x8 42 2x5 60 2x6 80 1x3 Yoke 200x40 into Farmers 70 x40 | ||
| mark_f1 | | ... | 10-09-2017 @ 00:26 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up 20m sprints Yoke press 55 75 85 90 Single arm dumbbell 60kg Bench 60x10 100x3 110 120 130 More sprints | ||
| mark_f1 | | ... | 11-09-2017 @ 12:37 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | So went to watch Yorkshires Strongest Man, and ended up competing in the U105’s (I had taken my kit bag, but was genuinely undecided as I know I’m far from my best at the minute). 1st Event – Max Log I came last… no more to be said lol. 2nd Event – Max Deadlift Managed 220, then failed 240, looking back realised I let air out when trying to build tension in the hamstrings. Sat down and had a sulk as I shouldn’t have failed this! 3rd Event 280kg Yoke (20m on grass) Now it was time to get my head in gear – I told myself I had to win this one. 1st up, my pick up felt slow, and when carrying it I went to try up the pace but the holes in the grass made it risky underfoot so stayed steady. Managed a 12second run which I genuinely didn’t think was good enough. Ended up being fastest by 2 seconds as other guys dropped it. 4th Event 200kg Frame 20m Again told myself I wanted a win… and was close. This was too light, my pick up was slow (should have tried it first!!) ended up sprinting with it. 7.6 second run. 0.3 off 1st. 5th Event 120 stone over yoke. I was only 2 points of the guys in joint 2nd at this point, so was within a sniff off the podium, in my head I wanted the win and was aiming for 10reps.. but then the guy before me got 7 and I panicked and thought damn I need 8 to beat him… so did 8, don’t think I was aggressive enough, I was just going through the motion. Winner got 11 anyway which would have been a stretch for me. Ended up 4th overall out of 6 but very happy as the top 3 lads are very strong (my mate came 3rd and he’s been smashing me in training). I just need to keep working on the static stuff – a deload and carb load before the comp would have helped but probably not made a difference to the final standings anyway. | ||
| mark_f1 | | ... | 11-09-2017 @ 23:55 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Had to rush through this as only had an hour to train Deadlift from 15" height. 60kg 2x5 80kg 2x5 100kg 2x5 140kg 2x5 180kg 2x3 did this set hook grip 220kg 5x3 over under grip 160kg 2x5 Low pulley rows narrow bar 6x8 pyramid sets weights. Pendly row 70 2x5 80x5 90x5 100x5 110x5 120x5 cheated 60x5 pull ups 3x fail Curls for the girls 15 3xlots Stretch | ||
| mark_f1 | | ... | 12-09-2017 @ 20:04 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Warm up /mobility work Standing push press with bar. W/up bar 1x8 40kg 1x5 60kg 1x5 70kg 1x5 80kg 2x3 85kg 2x3 90kg 5x2 60kg 2x5 Incline bench with dumbells 20x8 22x8 26x8 28x8 24x8 22x8 Tricep floor press in Smith machine. 60x8 90x8 120 2x8 90 2x8 Infantryman press 6x8 10x8 12x8 16x8 20x8 Chest cable flys Triceps pull downs Stretch | ||
| mark_f1 | | ... | 14-09-2017 @ 00:18 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Post Edited: 14.09.2017 @ 15:47 PM by mark_f1 Warm upYoke 55x40m 135x40m 215x40m Belt and sleeves on 300x20m 12s 340x20m 19s weight/speed PB 380x10m weight/distance PB 60kg dumbbell right arm 1,1, then get mate to record 4 (PB), fail, fail, 1, 2. It's easy.... as long as I did everything right lol. Some dips Axle 60 80 | ||
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