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Abolishing my shame

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KevC86Icon...15-02-2018 @ 21:46 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/2

Assisted squats,

Single leg calf raises/hanging knee raises, 3 x 10/10.

Front squats

100,
140,
180,
 Belt,
200 x 3 e3m x 2,
210 x 3 e3m x 2,
215 x 3, 3, 3.

Btn press

60 x 5, 5,
80 x 3, 3 - slow eccentrics.

Step ups, 3 x 6.


Things feeling good tonight.
Trebles at 215 were hard, but given my PB triple is 220 they were always gonna be a bit rough.
Extra calories seem to be a big help (back up around the 6000 bracket). Hopefully the weight will also be on the rise by now so i should be closing on my 21st target by about a week before Northerns.
KevC86Icon...16-02-2018 @ 15:10 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
16/2

Pendlay rows

100,
140,
160 x 3, 3, 3.

Banded glute kickbacks, 3 x 6.

17.5" Axle deadlift

115,
195,
275,
 Belt,
315,
320 x 3 e3m x 6,
335 x 3.

Push press

60,
 Belt,
100,
 Wraps,
120 x 2, 2, 2.

Kettlebell extensions/curls

14 x 12/12, 12/12,
20 x 8/8.


Everything feeling good again today. Little man woke me up early so by it came time to train id already eaten 3 meals and a 600 calorie 'snack' and i was ready to roar.
Deadlifts feeling nice and easy, even threw some extra weight on for the final set which moved nicely.
Push press was just drilling the movement. Bar is sitting nicely on my chest, and the movement is becoming more natural.
KevC86Icon...18-02-2018 @ 15:54 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 20.02.2018 @ 21:16 PM by KevC86
18/2

Axle clean

95,
115,
135,
155 - PB.

Yoke, drop and turn @ 15m,

112,
152,
192,
232 x 30m,
272 x 30m,
312 x 30m - no turn

Farmers

95 x 30m, 30m,
135 x 30m,
155 x 15m.

Sled drag into sack over yoke

250 x 10m/80 x 10m/95 x 10m - 2 runs.


Really pleased with this session. Great confidence booster at 4 weeks out.
The axle clean was done on what i believe to be a replica for the comp set up at Northerns. Bashed my shin canny on one of the sets with 135, but that was the only drama. 155 was a cake walk.
Foot speed was great on both yoke and Farmers. Grip also felt good on the farmers, ended the 155 with a hold at 15m, but confident i could've gone the full 30m without a drop.
Conditioning was ok on the medley, but this is the main area that needs work. As I've only got 1 more events session i will need to get my conditioning in another way, hill sprints or kettlebell work are the 2 most likely options.
KevC86Icon...20-02-2018 @ 21:16 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
20/2

Banded press/banded curls

Rotator cuff exercises

Axle 1 clean and press

75,
115,
125,
 Belt + wraps,
131.5 x 2 e3m x 5,
 Sleeves,
134 x 2.

Chins, slow eccentrics, 3 x 3.

Axle 1 clean + strict/incline press

115/60 x 1/12, 1/12, 1/12.

Fat gripz extreme bw hangs

10s, 10s, 10s.


Another good session. Working sets felt good, so knocked the weight up a touch for the final set. Very comfortable, another 3 reps there at least.
KevC86Icon...22-02-2018 @ 21:05 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/2

Assisted squats,

Single leg calf raises/hanging knee raises, 3 x 12/12.

Front squats

100,
140,
180,
 Belt,
220,
225 x 2 - PB,
225 x 2 e3m x 5.

Step ups, 3 x 6.

Btn press, slow eccentrics

60 x 5, 5, 5.


Cold in the garage tonight, took an awfully long time to get warmed through (it was about 45 mins in before i did my first work set of front squats).
Couple of sets felt slow, but i was fairly motivated tonight, and set 5 or 6 was probably the best.

Physio tomorrow, get loosened off ahead of block pulls on sunday.
KevC86Icon...25-02-2018 @ 14:11 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
25/2

Pendlay rows

100,
140 x 8, 8, 8.

17.5" Axle deadlift

125,
205,
 Belt,
285,
330 x 2 e3m x 6.

Strict press

60 x 5, 5,
 Wraps + belt,
100 x 3 - slow eccentrics,
100 x 6.

Axle deadlifts

165,
205,
245,
 Belt,
285,
305 x 1.

Kettlebell triceps extensions

14 x 12, 12, 12.


Hard session today, still feeling a little sore from Fridays physio session.
Block pulls moved well, though not as fast as i might've expected.
Wrist feeling a bit tender on overhead so had to wear the wraps, otherwise no trouble.
Floor pulls were awful. Shin still bruised from where the axle beat it up last Sunday, so the bar so much as grazing it was eye wateringly painful. Will try to do some hot and cold work on it later and during the week.
KevC86Icon...27-02-2018 @ 21:16 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
27/2

Banded press/banded curls

Rotator cuff exercises

Axle push press

75,
115,
 Belt + wraps,
129,
135 x 2, 2,
137.5 x 2 - PB,
 Sleeves,
140 x 2 - PB,
142.5 x 2 - PB.

Negative chins, 3 x 3.

Axle 1 clean + strict/incline press

75/80 x 8/8, 8/6,
8/3 - reversed exercise order.

Bw hangs

20s emom x 5.


Felt a little nervous tonight, axle feeling very heavy. As a result i decided to drop the weight for my first couple of sets to 135 (should have been 137.5). However as i got in to it things started to feel good so i decided to up the weight on the last 2 sets to balance the scale (total weight moved actually ends up 5kg heavier than would otherwise have been the case, but I'll forgive myself).
Everything else was fairly timid in comparison. Just getting the pump and working the grip.
Decided to reverse the exercise order on final superset to see if it made much difference. It did, i was floored by cramp in my right thigh and had to ditch the axle, fun stuff.

As an aside, im also back on my beloved gold top milk as i look to put a little weight on before Northerns.
KevC86Icon...01-03-2018 @ 21:44 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 01.03.2018 @ 21:46 PM by KevC86
1/3

Assisted squats,

Single leg calf raises/hanging knee raises, 3 x 12/10.

Front squats

100,
140,
180,
220 x 1 - Beltless PB,
 Belt,
232.5 x 2 - PB,
232.5 x 2, 1f2,
220 x 2,
232.5 x 1, 1.

Step ups, 3 x 7.

Btn press

60 x 5, 5,
80 x 2,
 Wraps,
90 x 3 - slow eccentrics.


Had to make a splash and dash pit stop after the 2nd set at 232.5, think thats why set 3 went wrong. Just couldn't get the groove back after that.
Think i probably had another rep on the final set, but i decided before the set i wasnt going to try it, failing once is fine, failing twice might have been a head f**k.

Deadlifts tomorrow so settling in to a nice hot bath with my salts.
KevC86Icon...02-03-2018 @ 16:10 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
2/3

17.5" Axle deadlift

105,
185,
265,
 Belt,
305,
345 x 2 e3m x 5.

Strict press

60 x 5, 5,
 Belt,
100 x 3, 3,
 Wraps,
110 x 2 - slow eccentrics.

Axle cleans

105,
 Belt,
125 x 1 - something tweaked on the upper left side of my back.
125 x 3.

Axle deadlifts,

185,
265,
 Belt,
305 x 3,
325 x 1.

Banded pushdowns, 3 x 12.


Fairly sure the tweak was just a small pull. I could feel some slight discomfort on the floor pulls, but nothing at all worrying.
Block pulls felt awesome, as did the final set of axle cleans (the tweak forced me to wake up and give them my full attention).
Deadlifts are a weird exercise at the minute. The focus on block pulls has killed my speed off the floor, but lockout power feels immense. This is a big change for me, and im curious to see how it carries over when i start focusing on my floor pull.
Pushdowns are a change, i was always fond of them so no idea why its took this long for me to consider doing them with a band.
KevC86Icon...04-03-2018 @ 15:27 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/3 - Break the bar

Log press

60,
100,
120,
 Belt
130,
 Wraps,
140 x 1.

Anarchy farmers

70,
110,
140 x 20m, 20m,
160 x 18.3s.

Yoke

200,
280,
340 x 40+m,
380 x 40+m.

25m medley

280kg yoke,
Sprint,
105kg shield carry,
Sprint,
100kg anarchy farmers.


Final events session before Northerns, and it was a pretty good one.
Log was just a chance to try out the wooden log, i kept it fairly light, although balance was a bit of an issue. Down to lack of practice i assume.
Farmers felt ok. I still hate the anarchy ones, but i can move them reasonably.
Yoke was great up to 340, the 380 run was a lot slower. It just felt really heavy.
The medley was just an exercise in stupidity. Absolute balls to the wall speed and effort. I got it finished, but i went down hard afterwards. Closest ive come to throwing up from training in a good while.
KevC86Icon...06-03-2018 @ 21:09 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
6/3

Banded press/banded curls

Rotator cuff exercises/banded dislocations

Axle push press

75,
115,
 Wraps + belt,
135,
 Sleeves,
144 x f, f - elbows kept dropping which meant i was pressing out in front of my head, rather than straight over it.
144 x 1, 1,
146.5 x 1 - PB.


Felt exhausted all day so made the decision to drop all the accessory work. Really wouldnt be a good time to catch a cold!

Left shoulder was tight/uncomfortable all day (no idea why). Took some ibuprofen before training, but it wasnt enough to get full mobility back in the shoulder. I suspect that this, along with horribly tight forearms was the reason i struggled so much to get a good rack even with heavier weights.

The PB was just to reset my head after the fails. Probably the easiest of the singles, and it took a lot of restraint not to throw up a 2nd rep.
KevC86Icon...08-03-2018 @ 21:09 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
8/3

Assisted squats,

Single leg calf raises/hanging knee raises, 3 x 12/12.

Front squats

100,
140,
180,
220,
 Belt,
240 x 1,
242.5 x 1,
244 x 1.


Still feeling very much under the weather (sore throat/swollen glands) so another session with no accessory work. Odds are tomorrows block pull session will be the same.
Warm up work all feeling good, shoulder and wrists seem to have regained most of their mobility, and im confident the rest will be back after saturdays physio session.
Front squats felt heavy on the chest, but very, very strong throughout the lift. Toyed with finishing on 252.5 for a little PB, but opted to play safe.
KevC86Icon...09-03-2018 @ 14:19 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 12.03.2018 @ 21:45 PM by KevC86
9/3

Banded single leg curls/glute kickbacks

17.5" Axle deadlift

115,
195,
275,
 Belt,
315,
340,
360 x 1 - PB,
360 x 1, 1.


No real improvement on the sore throat from yesterday, so again no accessory work. Mobilized, warmed up, then hit the main exercise and called it.
Legs, adductors in particular, are seriously sore from yesterday, so pulls were a lot harder than expected. The first 360 was a real grinder. 2nd was a little better. 3rd was tolerably comfortable.
KevC86Icon...12-03-2018 @ 21:46 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/3

Assisted squats/hanging knee raises

Front squat

100,
140,
180,
 Belt,
215 x 3, 3, 3.

Banded curls/presses/dislocations

Axle 1 clean + press

75,
115,
 Belt + wraps,
127.5 x 3, 3, 3.

17.5" axle deadlift

200,
280,
 Belt,
320 x 3, 3, 3.


Stretching and time on the car buffer between sets.
Still feeling a little tired and under the weather, but definitely improving. Expecting to be back at fighting strength by about Wednesday.
Front squats moved great. Mobility must be slightly improved as i caught the safety bars at the bottom of a couple of reps.
Axle cleans feeling great. Press a little slow due to tired legs, but not under threat of missing a rep.
Block pulls were a bit rough, mostly due to cramping in my feet. Though as id already done 6 triples at 80% i dont feel too worried about that.
Also hitting hot salts baths and mobility on an evening, as well as some balance and stretching drills when the opportunity arises throughout the day.
Looking to go in to this one in tip top shape after the shameful display i gave at Northerns in 2016.
KevC86Icon...14-03-2018 @ 21:10 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/3

Assisted squats

Front squats

100,
140,
 Belt,
160 x 3, 3, 3.

Axle 1 clean + press

75,
 Belt,
97.5 x 3, 3, 3.

17.5" axle deadlift

195,
 Belt,
240 x 3, 3, 3.


Balance drills and mobility work in between sets tonight.
Usual aches and pains beginning to fade, starting to close in on comp fit.
Front squats were effortlessly light, but still getting good depth and a nice rack position.
Axle press feeling good, though weights were too light to continental clean with any vague similarity to a comp clean.
Block pulls no problem at all, feeling nice and quick off the block.

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