View All Posts: CAB
| » I like Power-Bars (Go to post) | 28-07-2012 @ 15:05 | ||
| 28/07/12 Squat & OHP 3's bar x 10 60 kg x 5 100 kg x 3 112.5 kg x 3 130 kg x 3 145 kg x 7 - Went too slowly on rep 4 and had to grind it up out the hole, reps 1-3 and 5-7 were smooth and fast, rep 8 I fell forward and the spotters grabbed the weight, need to try and keep my chest up out of the hole. Still an PB OHP 50 kg x 3 57.5 kg x 3 65 kg x 3 Goodmornings 50 kg x 3 x 5 Hanging knee-raises 3 x 15 Stretch and foam roll | |||
| » I like Power-Bars (Go to post) | 26-07-2012 @ 22:05 | ||
| 26/07/12 Bench 3's Bar x 10 bar x 5 40 kg x 5 60 kgx 5 72.5 kg x 3 85 kg x 3 95 kg x 5 - comfy OHP 50 kg x 2 x 10 50 kg x 9,f 50 kg x 3 x 7 BB rows 70 kg x 3 x 10 Chins BW x 3 x 5 Band pull-aparts 3 x 10 Stretch | |||
| » I like Power-Bars (Go to post) | 24-07-2012 @ 21:48 | ||
| 24/07/12 Deadlift 3's dynamic warm-up then; 70 kg x 5 100 kg x 5 120 kg x 3 140 kg x 3 160 kg x 3 180 kg x 3 - Felt harder tonight, but took a video to look at my set up and angles etc, and they looked very easy and fast Front Squat 70 kg x 8 82.5 kg x 8 95 kg x 6 GHR 25 kg x 3 x 7 DB rows 32.5 kg x 25 L&R Hanging knee-raises 3 x 15 Foam roll & stretch | |||
| » I like Power-Bars (Go to post) | 21-07-2012 @ 16:16 | ||
| 21/07/12 Squat & OHP 5/3/1 bar x 5 60 kg x 5 100 kg x 3 120 kg x 5 135 kg x 3 150 kg x 6 - PB, maybe had another rep there. OHP bar x 5 40 kg x 5 52.5 kg x 5 60 kg x 3 67.5 kg x 5 - PB Goodmornins 40 kg x 3 x 5 Hanging knee-raises 3 x 15 | |||
| » I like Power-Bars (Go to post) | 21-07-2012 @ 16:14 | ||
| 20/07/12 Bench 5/3/1 dynamicwarm-up then; bar x 8 40 kg x 5 60 kg x 5 77.5 kg x 5 87.5 kg x 3 97.5 kg x 4 - PB close grip OHP 42.5 kg x 5 x 10 BB rows 60 kg x 4 x 10 Chins BW x 4 x 5 Band pull-aparts 4 x 10 Stretch | |||
| » I like Power-Bars (Go to post) | 17-07-2012 @ 21:44 | ||
| 17/07/12 deadlift 5/3/1 Everything felt pretty easy tonight, awesome! dynamic warm up then; 70 kg x 5 100 kg x 5 120 kg x 3 145 kg x 5 165 kg x 3 185 kg x 5 - easy Front squat 72.5/85/95 kg x 5 GHR 25 kg x 3 x 6 DB rows 30 kg x 25 L & R Hanging knee raises 3 x 15 Stretch and foam roll. | |||
| » I like Power-Bars (Go to post) | 14-07-2012 @ 16:13 | ||
| 14/07/12 Squat & OHP 5's dynamis warm up then; bar x 10 bar x 5 50 kg x 5 70 kg x 5 105 kg x 5 120 kg x 5 135 kg x 5 - pretty easy OHP bar x 10 40 kg x 5 45 kg x 5 52.5 kg x 5 60 kg x 5 Hanging knee raises 3 x 15 Goodmornings 40 kg x 3 x 5 foam rolling | |||
| » I like Power-Bars (Go to post) | 12-07-2012 @ 22:12 | ||
| 12/07/12 Bench 5's Bar x 2 x 5 50 kg x 5 60 kg x 5 67.5 kg x 5 77.5 kg x 5 87.5 kg x 6 OHP 42.5 kg x 5 x 10 BB rows 60 kg x 4 x 10 Chins BW x 4 x 5 Band pull-aparts 4 x 10 | |||
| » I like Power-Bars (Go to post) | 10-07-2012 @ 22:24 | ||
| 10/07/12 Deadlift 5's dynamic warm up then; 60 kg x 5 80 kg x 5 110 kg x 3 127.5 kg x 5 145 kg x 5 165 kg x 12 - PB - Felt like I was gonna spew after this, also heard/felt something click in my left hip area at the back on rep 7ish, but decided to keep going anyway. Will see what has happened come morning no doubt. Front squat 57.5/67.5/80 kg x 10 GHR 25 kg x 3 x 5 DB rows 27.5 kg x 25 L & R | |||
| » I like Power-Bars (Go to post) | 07-07-2012 @ 15:26 | ||
| 07/07/12 Squat & OHP Didn't warm up today as I was walking about town trying to find my way to the gym. Was raging by the time I got there so did the following. bar x 5 60 kg x 5 100 kg x 3 112.5 kg x 3 127.5 kg x 3 142.5 kg x 5 - Pretty s**t reps, a bt slow, but getting the depth just about right, once the timing is sorted out things should all fall into place. OHP bar x 5 40 kg x 5 50 kg x 3 57.5 kg x 3 62.5 kg x 7 - PB Goodmorings 40 kg x 3 x 5 | |||
| » I like Power-Bars (Go to post) | 05-07-2012 @ 21:23 | ||
| 05/07/12 Close Grip bench 3's bar x 2 x 5 40 kg x 5 50 kg x 5 62.5 kg x 3 72.5 kg x 3 82.5 kg x 3 92.5 kg x 5 - PB? Felt like the limit for tonight, definitely not another rep there. OHP 42.5 kg x 5 x 10 BB rows 60 kg x 4 x 10 Band pull-aparts 4 x 10 Chins BW x 4 x 5 | |||
| » I like Power-Bars (Go to post) | 04-07-2012 @ 23:06 | ||
| 04/07/12 Deadlift 3's dynamic warm up then; 70 kg x 5 77.5 kg x 5 97.5 kg x 5 117.5 kg x 3 137.5 kg x 3 155 kg x 3 175 kg x 5 - comfy Front squat 67.5 kg x 8 77.5 kg x 8 90 kg x 6 GHR 20 kg x 3 x 5 DB rows 25 kg x 25 L&R | |||
| » I like Power-Bars (Go to post) | 30-06-2012 @ 16:45 | ||
| 30/06/12 Squat & OHP 5/3/1 Didn't bother with a warm-up today, had to walk to the gym and was roasting by the time I got there. Bar x 2 x 5 - Hip flexors were not happy this morning!!! 60 kg x 5 75 kg x 5 92.5 kg x 3 115 kg x 5 130 kg x 3 145 kg x 5 - slight wobble on rep 2 but managed to keep going. reps felt pretty solid, but very slow descent, so not getting much out of the bounce at the moment. 100 kg x 5 - trying to get some speed into the reps. OHP 27.5 kg x 5 40 kg x 3 50 kg x 5 57.5 kg x 3 65 kg x 5 - PB (I think) Goodmornings 40 kg x 3 x 5 | |||
| » I like Power-Bars (Go to post) | 28-06-2012 @ 22:00 | ||
| 28/06/12 Close grip Bench 5/3/1 dynamic warm-up then; Bar x 10 bar x 5 40 kg x 5 50 kg x 5 60 kg x 3 75 kg x 5 85 kg x 3 95 kg x 3 - pretty comfy, felt like more was there. OHP 35 kg x 5 x 10 BB rows 60 kg x 3 x 10 Chin-ups BW x 3 x 5 Band pull-aparts 3 x 10 Stretch. | |||
| » I like Power-Bars (Go to post) | 26-06-2012 @ 21:46 | ||
| 26/06/12 Deadlift 5/3/1 Dynamic warm up then; 70 kg x 5 75 kg x 5 95 kg x 5 115 kg x 3 142.5 kg x 5 162.5 kg x 3 180 kg x 3 - Pretty easy, form felt solid. Still don't want to push things too much until I'm 100% sure my lower back is fine. Front squat bar x 5 50 kg x 5 70 kg x 5 80 kg x 5 92.5 kg x 5 GHR 15 kg x 3 x 5 - slight pause at the bottom and really fast back up. DB rows 22.5 kg x 25 L&R Stretch & foam roll. | |||