Woof Woof Pow Pow

Hanley wrote: »

Squats back up over 90% already?!???

90% to be exact........may be retarded but we'll see how it goes!

Benched in Ironside yesterday........

Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
1 x 3 - 110
3 x 3 - 120 - felt odd-rings are wider apart and thus my grip was too

Bench against bands
3 x 3 - 100+ Purple bands

Foam Press - Comp Grip
1 x 2 - 125 - racked it after the 2nd
3 x 3 - 120

BB (Dead Stop) Rows
1 x 10 - 60
4 x 8 - 90

DB Front Raises
1 x 10 - 10's
4 x 10 - 17.5's

EZ Curls
1 x 10 - 32.5
4 x 10 - 47.5


Happy how this session panned out. Used the comp bench, it's a bit soft and quite low. It made it difficult to bench but this can only be a good thing.

Did this session last night in my hood.

4 lengths of green

Dynamic Warm Up
Hamstring Walk
Lunges
Leg Swings
Quad Walk

Hamstring Stretches

Set 1
Ladders
2 feet through +10m sprint (Start with right foot)
2 feet through +10m sprint (Start with left foot)
Side 2 Side+10m sprint (Start with right foot)
Side 2 Side +10m sprint (Start with left foot)
1 Foot through +10m sprint

Hurdles
2 feet through +10m sprint (Start with right foot)
2 feet through +10m sprint (Start with left foot)
Sideways +10m sprint (Start with right foot)
Sideways +10m sprint (Start with left foot)
Hops through the hurdles +10m sprint

Set 2 - Repeat of 1

Set 3 - Repeat of 1

Decent session last night, hopefully I'll be able to keep at this every week.

Used to do this when I was training for rugby in school, got fairly fast going into 6th year.

Was fairly tired and not arsed going into this. Once the girl I like left, I pretty much wanted to go as well!!

Usual Warm Up

CG Bench
2 x 10 - 60
1 x 10 - 80
1 x 5 - 100
3 x 5 - 110

DB Bench
1 x 10 - 42.5/45
- either/or hardly any of the DB's match, so for the next 3 sets I dropped to 37.5 as I could find a pair. Was very strict to hammer the tri's.

2 x 10 - 37.5's
1 x 9 - 37.5's - paused the last rep and wasn't arsed to press but my tri's were fried!!

DB Flys
3 x 12 - 12.5's

Seated CSR
1 X 10 - 80
4 X 10 - 120 - alt grips

Seated DB Cleans
3 x 12 -15's

DB Side Raises
3 x 10 - 12.5's

Plate Twists
5 x 30 - 20kg plate

DB Conc Curls w/Andrew G
4 x 10 - 12.5

Lat Pulldown
3 x 10 - Plate 7

columok wrote: »

Que?

Trained in Raw last night!!

Sat - 06/08/2011

Squat - 3 x 2 - 180

Mon - 08/08/2011

Bench - worked up to a single with 130

Wed - 10/08/2011

Deads - 3 x 2 - 210
Block Pull - 2 x 2 - 220

Thurs - 11/08/2011

CG Bench - 4 x 8 - 100

Sat - 13/08/2011

Squat - Up to 170 x 7

Mon - 15/08/2011

Bench - 110 x 5, 2 x 5 - 115

Tues 16/08/2011

Deads - 3 x 2 - 230
Block Pull - 180 x 2, 200 x 2, 240 x 1

Woof woof...............

So I'm changing my squat tekkers and working (trying) on my pull technique throughout this cycle.

My sciatica was killing me, going down from my left groin. Ah well

Usual Warm Up (From before) - included dislocates

Squat
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
4 x 10 - 127.5

Set 4


Deadlift (Trying to work on technique, I can't arch!!)
2 x 5 - 60
1 x 5 - 100
5 x 5 - 140

Set 5


I keep an arch and then boom gonzo.

GHR Abs
3 x 20 - BW

That's all she wanted.....

COH wrote: »

A - Sciatica? Since when?

B - Stop saying tekkers. you'll have red hair and a **** bench next.. oh wait... :pac:

A) Since yesterday, was rolling on a ball yesterday and 1+1 = The rolling caused it

You're just jelly:D

Headed to the gym with Drifter this evening, we both got our squat on.

Lama got his deload on!

Drifter cursed the unracking of the squats, was fairly uncomfortable today, bar kept rolling. It is what it is.

Mid back was also fairly sore today while squatting. Just so you know.

Squats
2 x 8 - bar
1 x 8 - 60
1 x 5 - 80
1 x 3 - 100
1 x 3 - 120
5 x 8 - 137.5



Rack Pulls
2 x 5 - 60
1 x 5 - 100
1 x 5 - 130
1 x 5 - 140
5 x 5 - 150



BB Holds
60kg x 30secs
100kg x 30secs
140kg x 30secs

Motivation going into this was lowwwwww...............but got work in.

Squats
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
1 x 3 - 120
6 x 6 - 147.5

Deadlift (Beltless)
2 x 5 - 60
2 x 5 - 100
1 x 5 - 140
5 x 5 - 150

GHR Abs
3 x 15 - BW - Abs were in bits

Standing DB Curls
3 x 10 - 18's

Actually had a great session last night, I'll get the vids up later.

I really felt as if my deadlift technique is coming on, again that little tip from Drifter. Guess we'll see what people think when I put up the vids.

Bench
3 x 8 - 60
2 x 5 - 80
1 x 13 - 90 - Supposed to be 12.



CG Inclines
1 x 8 - 60
2 x 8 - 65
2 x 8 - 70

Inverted Rows
5 x 12 - BW

DB Front Raises
1 x 10 - 10's
4 x 10 - 16's

DB CS Reverse Flys
4 x 10 - 10's

Tried out COH's squat suit before training, well I tried to get into it. I was tight was hell, well I know that's the way it's going to be.

Can't wait to get my shirt and suit and then time to rumble.

Yesterdays training:

BB Floor Press (Comp Grip)
2 x 8 - 60
1 x 5 - 80
5 x 5 - 92.5

DB Flys
1 x 12 - 12.5's
3 x 12 - 15's

DB (DS) Rows
4 x 10 - 50 - Hand's were in bits from the BB Holds on Friday so took it handy

Seated DB Cleans
3 x 10 - 15's

DB Side Raises
4 x 10 - 12.5's

BB AB Rollouts
3 x 10

EZ Curls
4 x 12 - 40

Got in a decent session but was knackered throughout.