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 Post subject: Re: Nails Log
 Post Posted: Fri Jul 13, 2012 3:09 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2714
Location: Australia
Nails wrote:
Aside from making you stronger has the 1 arm chin up had any carry over to your other lifts? I want to work on the OAC but I'm getting too much out of high volume regular chin ups right now.


Hmm, this is a tough one, I don't think it has had any direct carry over except maybe to the deadlift, but as far as improving my shoulder 'toughness' and overall balance it definitely helps, I would say in your case, a mix of higher rep regular chins (I know quite a few of the strongman events are more endurance related) and OAC progressions for that 'freak' strength in unusual positions is probably your best bet.

Nails wrote:
There's a lot to be said for doing stuff that doesn't hurt and fits your bodytype or injuries. People tend to discuss what is "best" but fail to comprehend the needs of the individual. I know pull ups are "better" than chin ups but pull ups irritate my left forearm and put me out of the game for a bit if I do enough of them. Therefore chin ups are a much "better" move for me.

It's good news that you've found a squat you can work with. I wouldn't beat yourself up about getting below parallel or stuff like that. Just focus on getting some work in while not hurting yourself.

Looks like the snatching is going well. Your bendy body should some into it's own if your doing a full snatch. There's not way in hell I could get that low. When should we be expecting bodyweight to be on the cards?


Yeah, I'm doing pull ups a bit more now than I used to for shoulder balance and to help prepare the elbows better, but my preference is definitely chin ups. There was a study done on the difference between the two, both being almost the same because the lower peak contraction on the chins was made up for with a longer ROM.

The snatches are cool, after doing them quite a bit I've developed a bit of ongoing soreness in my hamstring tendons, so I'm just waiting for that to dissipate before I bump up the weights (40kg is flying up now) but I'm hoping that I can hit ~bodyweight by the end of the year.

I've found something that makes my knees feel awesome that goes against all conventional wisdom, leg extensions with a half ROM and putting my feet in a 'duck' position. It makes it almost entirely a VMO movement, doesnt stress the knees as I dont go deep and makes my knee feel so much more stable. Did 2x25 the other day at the end of a workout and felt awesome. Going to keep at them, kind of like a band pull apart for my knees, hopefully it improves the stability a little.

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 Post subject: Re: Nails Log
 Post Posted: Sat Jul 14, 2012 7:14 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Friday 13th July 2012

--WARM UP--

KB Swings
7.5kg x ~20 Reps --So much better than using a plate

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Farmers Walk
95kg(Each Hand) x 40m (With Drop turn @ 20m)
95kg(Each Hand) x 40m (With Drop turn @ 20m)
115kg(Each Hand) x 40m (With Drop turn @ 20m)

Squats
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 5 reps
160kg x 1 rep --Couldn't keep core tight enough so racked the bar and put my belt on.
160kg x 5 reps

--EXTRA'S--

Beer Festival today.

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 Post subject: Re: Nails Log
 Post Posted: Tue Jul 17, 2012 12:11 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Tuesday 17th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Military Press
75kg x 3 reps
85kg x 6 reps --PB by 1 rep at this weight

Deadlift
120kg x 5 reps
190kg x 5 reps
212.5kg x 3 reps
240kg x 1 rep
280kg x 0 reps --Glad I tried this as it shows I've improved quite a bit. Although I failed the rep I got it to just below knee height. Should get this quite soon, just need a bit more speed off the floor.


--EXTRA'S--

#2 Gripper Work and Sledgehammer levers

Dips
x 50 reps Toal

Chin Ups
x 50 reps Toal

Kneeling Rollouts
x 50 reps Total

KB SWings
40kg x 30 reps Total

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 Post subject: Re: Nails Log
 Post Posted: Thu Jul 19, 2012 2:51 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Thursday 19th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Klokov Press
40kg x 6 reps --Trialing this. Need to keep the weight low for a bit and see how it goes.

BTN Push Press
82.5kg x 10 reps --All nice and stable

Incline Press --1 click up.
95kg x 3 reps
107.5kg x 3 reps
120kg x 3 reps --All reps where easy, blasted off the chest. Time was low today so had to get the fuck out of Dodge.


--EXTRA'S--

#2 Gripper Work

Dips
x 50 reps Total --5 x 10

Kneeling Rollouts
x 50 reps Total

Chin Ups
x 50 reps Total --Used 6 rep sets, went over 50 but not sure what the exact number was.

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 Post subject: Re: Nails Log
 Post Posted: Thu Jul 19, 2012 7:49 am 
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Joined: Thu Aug 28, 2008 9:00 pm
Posts: 1621
Thanks brother! It does feel pretty nice to cross that one off!

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 Post subject: Re: Nails Log
 Post Posted: Sat Jul 21, 2012 8:29 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Saturday 21th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Squats
60kg x 5 reps
90kg x 5 reps
110kg x 3 reps
130kg x 3 reps
150kg x 3 reps
170kg x 3 reps
200kg x 1 rep --This felt much harder than it should have done.

--EXTRA'S--

RFESS
x 10 Each Leg --These are awesome, don't know why I haven't done more of these in the past. Need to do 50 reps per session just like chin ups and dips.

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"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle


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 Post subject: Re: Nails Log
 Post Posted: Tue Jul 24, 2012 1:32 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Tuesday 24th July 2012

--WARM UP--

KB Swings
7.5kg x ~20 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Military Press
70kg x 5 reps
80kg x 3 reps
90kg x 1 rep
100kg x 1 rep --Getting confident with this now, even starting to think about reps.
110kg x 0 reps --Cleared my eyes but not my head. Think I should get this next max day but expecting it to be a grinder.

Arrived late as my alarm didn't go off. Just got done what I needed to and got out of there.

--EXTRA'S--

My car went it for it's MOT so while I was waiting thought I'd go for a walk. Didn't realise it would be two and a half hours before the garage phoned me. Nice day though and quite a bit of ground covered even though I was plodding.

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 Post subject: Re: Nails Log
 Post Posted: Thu Jul 26, 2012 3:10 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Thursday 26th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

18" Rack Pulls
70kg x 5 reps
120kg x 5 reps
160kg x 5 reps
200kg x 5 reps
240kg x 5 reps
270kg x 3 reps
305kg x 0 reps --Really need to do a deload week. This is quite a bit below my max but it wouldn't budge. I've felt really drained all week so next week will most definitly be deload.

--EXTRA'S--

RFESS
x 50 reps Total (Each Leg)

KB Deficit Deadlift --Top of KB was level with the floor.
40kg x 50 reps Total

Sandbag Zercher Good Mornings
25kg x 30 reps Total.

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 Post subject: Re: Nails Log
 Post Posted: Wed Aug 01, 2012 11:24 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2714
Location: Australia
Lol, I was the same. That single I ground out with 40kg the first time was meant to be a set of 5 to warm up. I feel like they are making a difference though, I think the higher volume and frequency is helping a lot with overhead movements.

Just wondering, do you use a lean back and wider grip for overhead pressing and just get it up any way you can or do you keep a tighter body and narrower grip?

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 Post subject: Re: Nails Log
 Post Posted: Fri Aug 03, 2012 2:57 am 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2890
Location: Essex, UK
Friday 3rd August 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Klokov Press
40kg x 10 reps
50kg x 10 reps
60kg x 5 reps
65kg x 1 rep


A1 - BTN Push Press
75kg x 10 reps
90kg x 5 reps
112.5kg x 1 rep
A2 - Deload Squats
75kg x 5 reps
90kg x 5 reps
112.5kg x 5 reps

Shrugs
112.5kg x 50 reps --The bar was already loaded so just dropped it down and hit a high rep set. Started to be a grip challenge toward the end.

--EXTRA'S--

RFESS onto a block
30 reps Total (Each Leg) -- Used a med ball held out in front to make me stay upright. Made these much harder and I think better. Balance was a bit of an issue but this will get better with time.

Sandbag Press --Cleaned from floor at the start of each set.
25kg x 10 reps --Too easy
55kg x 6 reps --Still a bit too easy
80kg x 3 reps --Now that's hard, much better.
80kg x 1 rep
80kg x 3 reps --Need to get a few more smaller bags to stuff inside, think 90kg would be my max in this.

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"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle


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