Nails Log
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| John |  | ... | 16-02-2018 @ 10:10 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Great work mate how's the hand now  | ||
| nails | | ... | 16-02-2018 @ 10:30 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 16th February 2018 Band Belt Squats x 15 reps --Experimenting with a new setup. It was a bit fun getting into position as the bands wanted to fight me the whole time. Once done it was actually a reasonable set up. The bands I'd selected were fairly weak but I could certainly feel them as the reps mounted. Perhaps a touch more tension is needed as there isn't a lot in the hole. There's options but I feel this style of set up is the best I can expect. Well I do have another idea but it will be a variation on a theme. EZ Curls --narrow grip bar x 20 reps 15kg x 15 reps 15kg x 15 reps 15kg x 15 reps 15kg x 15 reps 15kg x 15 reps --Elbows nice and toasty. Squats 70kg x 6 reps 120kg x 6 reps 140kg x 3 reps 160kg x 1 rep --Belt on 180kg x 1 rep 200kg x 1 rep --Easy 170kg x 8 reps 170kg x 8 reps 170kg x 8 reps --Major jelly legs after this set. Not sure if it's the 8's or the belt squats beforehand but legs just died. This is great, my legs basically never fail, it's always something else. If i can force more adaptation through my legs then happy days. | ||
| nails |  | ... | 16-02-2018 @ 10:35 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:Great work mate how's the hand now Cheers mate. It's still painful along the back and edge on the metacarpal close to my pinky. Force on the front is fine but on the back that's a different story. Pretty sure its just bruising though. | ||
| stephen9069 | | ... | 16-02-2018 @ 20:30 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | cracking work mate and strong squatting especially with the reps your using | ||
| nails | | ... | 16-02-2018 @ 23:01 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:cracking work mate and strong squatting especially with the reps your using Cheers mate, I'm going for some rep PB's in a higher range than I normally use. Seems to me building strength in this range will be useful. | ||
| nails | | ... | 19-02-2018 @ 08:06 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | I'm on a training course all week so I may not be logging. I'll probably upload to Instagram and YouTube though. | ||
| Oxman | | ... | 20-02-2018 @ 16:21 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Those banded squats look horrendous mate...quality graft! | ||
| nails | | ... | 20-02-2018 @ 19:15 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Those banded squats look horrendous mate...quality graft! They're a great recipe for jelly legs. They catch up to you very quickly. | ||
| nails | | ... | 21-02-2018 @ 16:32 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Passed the first exam for my course however tomorrow I get to tackle it's big brother. | ||
| nails | | ... | 23-02-2018 @ 09:55 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 23rd February 2018 I'm not going to log the other work I did this week (due to laziness). It's been business as usual. I'll catch up with everyone else's logs later when I have more time to go through them. A1 Squat 70kg x 5 reps 120kg x 5 reps 140kg x 5 reps 160kg x 1 rep 180kg x 1 rep 200kg x 1 rep 220kg x 1 rep --Not a lot of time today so worked up to a heavy single and left it there. A2 YTWL (band) x 5 reps x 5 reps x 5 reps x 5 reps x 5 reps --I think I'll do these everyday in my rest periods, they're not exactly intense and really activate my upper back. A3 BB Curls 10kg x 20 reps 10kg x 20 reps 15kg x 15 reps 15kg x 15 reps 15kg x 15 reps -- My right bicep basically does not fire, I can't voluntarily contract it. These light weight high rep curls are making it feel worked and I'm starting to get some basic functionality back. I should have addressed this years ago but I never have A4 1 Arm Band Press --A Purple band requires ~22kg of force to reach full extension 1x Purple band x 5 reps (Each Side) 2x Purple bands x 3 reps (Each Side) 2x Purple bands x 3 reps (Each Side) 2x Purple bands x 3 reps (Each Side) 3x Purple bands x 3 reps (Each Side) --Very hard indeed. What a great lift though, shoulders and elbows barely notice anything and they challenge me through the entire range. At lockout its a fight and i can honestly say I would not be able to achieve this with DB's. Band Belt Squats Purple bands x 20 reps Purple bands x 15 reps. I need to elevate my heels so these hit my quads. As it stands these give me an Instagram fitness chick booty pump. | ||
| John | | ... | 23-02-2018 @ 10:12 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Great work looks intense,what YTWL though ? | ||
| nails | | ... | 23-02-2018 @ 12:16 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:Great work looks intense,what YTWL though ? I'll let Alan explain, it was this video that inspired me to throw these in so makes sense to pass it along. Start at 45 seconds, to skip the explaination and go straight to the list its 9:50. | ||
| Henk | | ... | 23-02-2018 @ 14:36 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Post Edited: 23.02.2018 @ 14:37 PM by Henk nails said: I'll let Alan explain, it was this video that inspired me to throw these in so makes sense to pass it along. Start at 45 seconds, to skip the explaination and go straight to the list its 9:50. Great vid thanks, I'll be trying these. | ||
| nails | | ... | 23-02-2018 @ 19:42 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Henk said: Great vid thanks, I'll be trying these. Glad it's of use. I've only done ten once (as in today) but they felt productive. | ||
| nails | | ... | 26-02-2018 @ 10:11 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 26th February 2018 A1 Trap Bar Row bar x 10 reps 65kg x 10 reps 65kg x 10 reps 75kg x 10 reps --Really felt my lats getting crushed on this set. 85kg x 10 reps A2 Dead Press bar x 3 reps 60kg x 3 reps 70kg x 3 reps 80kg x 3 reps 90kg x 3 reps --Belt on 95kg x 3 reps + Iso hold. --Fairly easy reps, held the last one for a ~10 count with he aim of working stability in the overhead position. A3 Kneeling Rollouts x 5 reps x 5 reps x 5 reps x 5 reps x 5 reps A4 Squat 70kg x 3 reps 120kg x 3 reps 140kg x 3 reps 160kg x 1 rep 180kg x 1 rep --Tempo Squat 190kg x 2 reps -- PB by 1 rep. I can feel my form wanting to change, the weight has reached that tipping point. This is great as it is exactly the point I want to work. A few weeks working with this weight and i should be able to load the bar a little further. Hamstring screaming and quads giving up, both shifting focus to the lower back. YTWL's done for 5's between sets. | ||
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