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mark_f1Icon...13-10-2017 @ 12:16 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Pressing session.
Warm up /mobility work/ bands etc.

Standing push press with bar.
60kg 2x5
80kg 2x5
90kg 5x3
60kg 2x8 (strict)

Tricep floor press in Smith machine
69x8
79x8
89x8
99x8
109x8
119x5
89x8
89x8

Seated dumbell press
16x12
20x12
20x12
18x12
18x12

Tricep extension with straight bar 5x15 pyramid .

Dips
3sets to failure.

Wall walk ups
2x5

Stretch
mark_f1Icon...17-10-2017 @ 09:20 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Deadlift/back session.
Warm up as normal

Deadlift from floor duel phase.

140kg 2x3
180kg 2x3
200kg 4x3
210kg x3 no pause

Pendly row fast explosive reps
120kg 8x5

Wide pull down
160lb x12
260lb 2x8
300lb x3

Low pulley rows narrow handle
140lb 6x10 all super strict

G.h.m 3x10

Stretch
mark_f1Icon...18-10-2017 @ 22:36 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Pressing session.
Warm up as normal.

Seated pin press in rack with bar pin height approximately eye height.
Empty bar 2x8 w/up
40kg 2x6
60kg 2x6
80kg 2x4
90kg 2.1.2.1.
50kg 2x8

Tricep floor press in Smith machine 69x8
79x8
89x8
99x8
109x8
119x5
109x8
89x8


Incline press with dumbells hands semi pronated.
26 6x10

Z-press with single dumbell
10kg 6x8
mark_f1Icon...27-10-2017 @ 22:27 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Tuesday

Dead
180x 10,5,6 was meant to be 3x10 but needed longer recovery.
220x2
220x1

Bench
100 3x10

Low pulley row
Wide pull down

Stretch


Friday
Push press
100 2x2 felt like I had another rep in each time.
105 fail
101 3x2 pb. Finally got past the 100 barrier.
Strict
70 3x5

Seated shoulder press
22x10
24x10
26x10

dumbell snatch
40 x3each
45 x3each
50 x1 each
70 fail (no grip on handle and no chalk)
50 3 singles each hand

Close grip Inc press
40 3x15

Dips 3x10
mark_f1Icon...31-10-2017 @ 10:50 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Sat
Viking Power And Strength Doncaster

Log clean and push press
45 2x8
55 2x5
65 2x5
85 1x3 easy
95 fail (back wasn't feeling good.
Clean
100x1
110x1

Bench
100 1x10
111 1x5 (slightly misloaded too silly plastic plates!)
122 2x5
130 1, then a double with a bro spot on the second rep.
100 2x10

Stone
90x1 to top platform took 15mins of looking at it to convince myself by back wouldn't snap on such a light stone :-(


Sun
Manimal Rotherham

Fingels finger
120x2 flips

Frame turn at 15m
100x30m
145x30m
185x30m
225x30m
305 fail (couldn't pick it up)

Conans
140x1rev
180x1rev

Yoke (wide and wobbly)
300kgx30m (too high so kept catching floor)
350kgx30m about 6 drops and took a long time but a distance pb even though it was a bad run.

Stones
90,105,120 - failed 140 as no tacky on, but 90 to top was better this week (platform is about 6'2 to first height)
Small amount of tacky on
Tried the 195, got it about 1"of the floor at best but was beyond me.
165 lapped, and should have loaded but let it slip during the load bit.
120x3 to 3rd platform
120x3 to 2nd platform (about chest height) was pretty easy.


Mon
Deadlift
100kgx10
140x5
straps on
180 8x2 (quickish should have done 170 instead)

Pendley Row
100kg 3x8 felt hard today

Wide grip pull down
160lb 3x10

Narrow row
100lb 3x12 all slow and controlled

G.H.R
bw 3x10

Pull up
bwx5

Monkey bar runs
2 runs.

Stretch
mark_f1Icon...01-11-2017 @ 21:41 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Log c&p strict every rep
45kg 3x10
80 1,2,3,4,5,6

Bench
60x10
90x5
110 5x3

Inc dumbbell press
30 3x10

Stone
Few basics demos with 70 and 90

Leg raises
mark_f1Icon...04-11-2017 @ 15:57 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Post Edited: 20.11.2017 @ 12:00 PM by mark_f1
Axle clean and press
20kg 3x10 clean every rep
50kg 2x6 1 clean
60x5
70x3
80x3
80x5
90 2x3

Rack push press
80x5
90x3
90x5
100x1
100x2

Yoke
135 2x30m

Stone no tacky
130 to 54" middle (nipple height lol) 3 singles pb
120 to 60" 4th highest platform. Pb
110 to highest... fail

Monkey bars 20m
mark_f1Icon...06-11-2017 @ 21:21 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Light Warm up

Deadlift
60x8
100x8
140x6
180x5
Figures 8s on
220 3x3 a bit of hitching but got it done.
140x8 with better form.

Barbell Row
100kg 4x6

Wide pronated pull down
210lbs 3x8

Wide cable w pull downs
120lb 3x8

Hammers curls
14kg 3x8-10 to the pump the 2 more lol

Shrugs
25kg plates 3x15
mark_f1Icon...08-11-2017 @ 22:44 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Log clean and press every rep strict
60kgx5
82.5 x1,2,3,4,5,6 (pb)

Bench pin press from approx 2 inch
60kgx10
100kg 2x5
115 2,2,3 found this hard
100x5

Doh deadlift 200x1 just testing felt easy

Oh rack press
Barx10
40 2x10 push 1st set but back hurts
50 2x8
70 2,3,5
mark_f1Icon...14-11-2017 @ 09:04 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Deadlift (speed week)
60x8
100x5
140x3 easy
180 8x3 none were fast :-( I was lifting with other lads that were going heavier so didn't want to drop the weight.
225 fail grr

shrugs out of rack
140x5
180x5
180x6

wide grip pull downs
250lb 3x8

wide cable pull downs
10 plates each 3x10

hammer curls
14kg 3x10

pull ups
3x5

g.h.r
bw x 10
10kg x10
20kg x10

stretch
mark_f1Icon...15-11-2017 @ 00:02 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Warm up.

Press out of rack
Strict
35kgx15
45x10
Push Press
60x8
80x5
90x3
95x2 lost the line
95 4x3
60x10 felt so light.
Strict
60x8

Pin floor press
60x10
70x8
80x5
90x5
95 5,6,4

One arm one motion dumbbell ftoh
30 5 each arm
40 3 each arm
50 only managed one on left. Disappointed was getting it easy before.

Seated machine press

Dips

Standing single arm dumbbell press

Stretch
mark_f1Icon...15-11-2017 @ 22:43 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Post Edited: 20.11.2017 @ 11:54 AM by mark_f1
Axle clean and press every rep
82.5kg x1,2,3,3,3,2

Stone
130 to 54" 3rd platform
150 to 48" 4th
160 fail wimped out with arms stinging
150 to 54" 3rd platform a whisker away
mark_f1Icon...20-11-2017 @ 09:31 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Viking press
Empty 2x15
Plus black band 2x10
Plus 40kg 3x5

Log 1 clean, strict
50 2x8
60 2x8
70 2x5
80 1x3, 1x5
90 1x1, 1x2 (push pressed)
100 1x1 (push pressed)
70 1x10

Bench log grip
60x5
70x10
80x10
90x8
100x5
110x4
mark_f1Icon...20-11-2017 @ 23:04 
not actually strong
Member 5779, 331 posts
SQ 220, BP 135, DL 250
605.0 kgs @ 105kgs UnEq
Deadlifts
60 3x10
100 2x8
140 2x5
180 1x3
200 2x3,1x4, 1x5

Pull downs
250lbs 3x8

Pull ups
3x5

W pulls 3x12

Curls
14 3x10

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