View All Posts: jones105
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| » TRAINIG LOG (Go to post) | 22-04-2024 @ 19:59 | ||
| Axle PP from the rack 75 x5 75 x5 75 x5 75 x5 75 x5 75 x5 75 x5 Strict log from the rack 75 x3 75 x3 75 x3 JM press Bar x12 25 x10 30 x10 30 x10 Side DB laterals 7.5 x15 10 x12 12.5 x12 Ahrens press / seated 2.5 x20 2.5 x20 Very humbling movement Trap 3 2.5 x20 2.5 x20 New mst block,accumulation …..first week nice and easy… | |||
| » TRAINIG LOG (Go to post) | 20-04-2024 @ 20:58 | ||
| DB 1 clean 45 x3 55 x2 65 x1 75 x1 Euros qual attempt 81.3 x1 / PB as well Average DB these days but never attempted a max DB as I’ve always aimed for reps… Think there was more there today and possibly get close to 90kg with a little more work! Farmers 12m drop and turn 50 x24m 80 x24m 80 x36m + 10s hold Aggravating my AC joint !! Planned on doing 6-8 runs today but left it there Ex cable curls - ex tri press downs 36 x12 - 45 x12 45 x10 - 54 x12 45 x10 - 63 x12 45 x10 - 72 x12 Side laterals cable rear delts 5 x15 - 4.5 x25 7.5 x12 - 6 x20 10 x12 - 6 x20 10 x12 - 6 x20 Set up a next mst program but training went to s**t this week… some of the light work was needed with the niggles and general recovery…. Back to it next week,need to add cardio,core and grip work back in…Just lazy this week ! | |||
| » TRAINIG LOG (Go to post) | 20-04-2024 @ 20:48 | ||
Post Edited: 20.04.2024 @ 21:00 PM by jones105 Front squat against 21mm bands / 3s eccentric 70 x2 70 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 Ham curls 36 x15 43 x12 50 x15 Hip abduction 50 x15 63 x15 72 x13 Was supposed to add pressing and assistance today but upper back just hadn’t recovered from Tuesday | |||
| » TRAINIG LOG (Go to post) | 20-04-2024 @ 20:44 | ||
| Axle floor / euros qual attempt Raw 175 x3 215 x2 Suit 215 x3 246.4 x5 Raw 185 x5 185 x5 Fat grip seated single arm rows 45 x12 53 x12 53 x12 BTN pull downs - reverse hyper 40 x12 - 10 x12 45 x12 - 20 x12 45 x12 - 20 x12 Incline seated db curls 5 x20 5 x20 5 x20 Cable hammers 40 x12 45 x10 45 x10 | |||
| » TRAINIG LOG (Go to post) | 20-04-2024 @ 20:39 | ||
| Axle 1 clean 55 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 Mix of push press,strict,split jerks…had to keep it lighter as I’ve injured my left had!!! Gripping is ok ish,extension is painful! Swiss bar strict press 50 x5 60 x5 60 x5 Swiss bar over head extension 20 x20 30 x12 30 x12 IYT 2.5 x18 4 x15 4 x15 Cable rear delts 4.5 x20 6 x20 6 x20 | |||
| » TRAINIG LOG (Go to post) | 15-04-2024 @ 23:01 | ||
| Euros qual events Max DB 72 x1 76.7 x1 79.2 xf 79.2 xf 104.2kg sack to shoulder x6 Strict press - wide cable rows 60 x8 - 64 x12 60 x8 - 80 x12 60 x8 - 90 x10 Cable ez curls 36 x12 40 x12 45 x10 49 x10 | |||
| » TRAINIG LOG (Go to post) | 15-04-2024 @ 22:57 | ||
| Front squat + 21mm bands 100 x3 100 x3 100 x3 Trap bar deadlifts 165 x5 165 x5 165 x5 10s holds on the last reps Axle bar Pendley rows 65 x5 65 x5 65 x5 Standing strait arm pull downs 31 x12 36 x12 36 x12 First proper-ish sesh after the welsh….Body was battered after comp! | |||
| » TRAINIG LOG (Go to post) | 29-03-2024 @ 19:05 | ||
| Front squat 120 x3 120 x3 120 x3 DB one clean 45 x5 55 x3 65 x2 FTOH 50 x10 Trap bar pick up/holds with fat grips - ez cable press downs 125 x3 - 45 x20 125 x3 - 54 x15 125 x3 - 63 x12 Planks / rest pause 10kg 45s - 10s rest x3 | |||
| » TRAINIG LOG (Go to post) | 29-03-2024 @ 19:02 | ||
| Farmers 15+15m 50 x30m 70 x30m 90 x30m 90 x30m Yoke 15+15m 185 x30m 205 x30m 205 x30m 205 x30m Sled drags 15+15m 145 x30m 145 x30m 145 x30m 145 x30m 145 x30m 90s rest between runs | |||
| » TRAINIG LOG (Go to post) | 29-03-2024 @ 18:59 | ||
| AM - 40mins fasted cardio PM Speed Swiss bar press against 13mm bands 30 x3 35 x2 35 x2 40 x2 40 x3 Seated hight inc DB press 20 x20 25 x20 27.5 x20 DB skull crushers 15 x15 17.5 x8 20 x6 Father pull downs 45 x10 49 x10 49 x10 49 x10 Fat bar seated rows 63 x15 81 x12 90 x12 90 x12 Wrist roller 12.5 x5 17.5 x5 20 x5 | |||
| » TRAINIG LOG (Go to post) | 24-03-2024 @ 00:21 | ||
Post Edited: 24.03.2024 @ 00:22 AM by jones105 Sack toss x1 run12.5 - 15 - 16.5 - 18 - 20 Floor suited 220 x1 250 x1 270 x1 290 x1 220 x3 Frame 15m+15m 120 x30m 160 x30m 200 x30m Planned a few more runs but it started raining !! DB FTOH 56 x5 56 x5 56 x5 100 sack x20m Didn’t feel 100% heading down the gym tbh….Deadlift went well and got a touch more than planned but I think I’m at that point now where I’ve peaked and starting to fatigue quickly… 2 weeks to go now so ill get a few days rest and do some conditioning based events /medleys and speed work and making sure I do just enough and mix tax my cns | |||
| » TRAINIG LOG (Go to post) | 20-03-2024 @ 15:03 | ||
| Speed front squats against 21mm bands 80 x2 80 x2 80 x2 80 x2 80 x5 Trap bar pick ups/holds 165 x3 205 x3 220 x2 Rest pause / holds 220 x10s hold /5 secs rest x3 Leg press 200 x25 220 x25 220 x25 Weighted hangs + 15kg x60s + 20kg x30s + 20kg x35s Writs roller attached to cable machine 13 x5 reverse x3 under 13 x5 reverse x3 under Forearms pumped,had to leave it there…find the free writs roller a lot harder than the set up on the end of a barbell | |||
| » TRAINIG LOG (Go to post) | 20-03-2024 @ 14:57 | ||
| Speed Swiss bar + 13mm bands - fat grip rows 30 x3 - 59 x12 35 x2 - 77 x12 35 x2 - 90 x10 35 x2 - 95 x10 35 x3 - 95 x10 Fat bar pull downs - OH ez tri extensions 49 x10 - 20 x20 54 x10 - 30 x15 63 x10 - 35 x12 63 x10 - 40 x8 Single arm OH rope extension - cable side raises 13 x15 - 13 x12 13 x15 - 13 x12 18 x12 - 13 x12 Quite session,just kept it light ,higher reps to to get blood flowing…Body still wrecked from Sunday so zero point pushing it | |||
| » TRAINIG LOG (Go to post) | 17-03-2024 @ 17:59 | ||
| Sack toss over 4m 12.5 - 15 - 16.5 - 18 - 20 x2 15 - 16.5 - 18 - 20 - 22 x1 DB 46 x3 FROH 65 x3 65 x3 55 x5 Yoke 225 x15m 275 x15m 275 x15m Medley 100 + 120 sacks - 220 sled x2 100 + 120 sacks - 195 sled x1 Decent sesh today….sacks were on point…missed DB in the week so just added a few sets in today…yoke nice and smooth and first run on the medley was decent but was fried after this!! Last 2 sets were brutal A week of touching up on things I missed last week,mid week session on farmers & sled with last heavy deadlift next weekend… All about recovery from there then…. Sitting around 89kg at which isn’t where I wana be but I’ve got myself to blame! Keep diet in check this week with some morning cardio should see me close or around 88kg | |||
| » TRAINIG LOG (Go to post) | 14-03-2024 @ 07:51 | ||
| Suited / loose 11” 185 x3 Tighter plus belt 225 x2 225 x2 225 x2 225 x2 Raw 185 x3 Farmers holds 60 x60s 60 x60s Ez curls - ham curls 15 x20 - 36 x15 20 x12 - 43 x12 25 x12 - 50 x12 25 x12 - 50 x12 Hurt my finger again!!! Same one,4 weeks out which will now limit what I can do…Pissed off before the session started then I couldn’t adjust the suit properly… Got what I wanted though..wasn’t planning a heavy session,this was a back off as I’ve pulled heavy last 2 weeks with heavy yoke duke Sunday I need to pull some recovery back… Farmers holds didn’t aggravate the finger tbh but still kept them lighter …After these I just cba so Just threw some hams and bis in quick | |||