Monday 6th August 2012

--WARM UP--

--MAIN WORK--

Life got in the way again today and didn't manage to get out to the garage.

--EXTRA'S--

Knelling Rollouts
x 50 reps Total -- 2x15 + 3x10. I now have that sliced open feeling, gonna be sore tomorrow.

Sandbag Press --Cleaned from floor at the start of each set.
80kg x 3 reps
88kg x 1 rep --Fun as this was I think I should stick to the lower weights. Would like to max though so will likely do that first. This was very close. Not sure if I should use leg drive or keep then strict.
80kg x 1 rep
80kg x 1 rep

Chin Ups
x 50 reps Total --Sets of 6 until the last set of 2. Need to get 7's really.

Dips
x 40 reps Total --The sandbag pressing seems to have robbed me of some power. Started strong with a set of 15 and went down hill very quickly. The last few sets were grinders. Also got a huge triceps pump.

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My log

Big goal for this year 140kg overhead, any means necessary.

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

Yeah, 25kg would probably make a bit more of a difference lol. I am about 6-7kg heavier than when I finished starvation mode, so it makes a big enough difference for my mind to tell me it is worse than it is.



Since I learned to do dips the gymnastic way I can't feel dips in my triceps anymore and I have to do other stuff to feel my triceps Bit of a pain cause I used to like doing higher rep dips, just have to watch out for the form police on the last few grinders.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

It's good to know it's not just me. I hate them because I feel if I'm not getting stronger, I'm getting weaker. I guess I can spend the week conditioning and stretching. It feels kind of pathetic as 3 weeks on/1 off doesn't feel right at all. I feel like only certain lifts even need the deload; deadlift and bench should be fine. Anyhow I'll just do the off weeks as prescribed and see what happens...

When you do OHP, do you always clean the weight from the floor or do you only do that for the lighter weight?

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My Log.

Thursday 9th 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
bar x 10 reps
bar x 10 reps
bar x 10 reps --Shoulders felt like they needed a bit more of a warm up, got some blood in there and it was all good.
40kg x 5 reps
50kg x 5 reps
60kg x 5 reps
70kg x 2 reps --Intended to just do 1 rep but wasn't happy about how it felt so did another just to make sure.

BTN Push Press
70kg x 5 reps
80kg x 5 reps
90kg x 2 reps
100kg x 1 rep --All easy reps

Very foggy today, felt like I was lifting in a bubble of silence. Weird and nice all at the same time. Didn't push things today, I've had some much needed down time and will step things up again next week.

--EXTRA'S--

Sandbag press
75kg x 3 reps
100kg x 1 rep --PB despite waht I said above about taking things easy this was without doubt a gut busting, kidney shitting, eye ball popping ugly arse of a lift. It certainly wasn't pretty but I got it. Seemed to be a series of micro reps, a bit like jacking up a car. Down a bit up a bit, down a bit up a bit until it locked out.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

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

That's something that I've begun to copy, I mean why not? I was just wondering seeing how you hit over 2 plates for OHP, but I guess after watching the Olympics it's not an excuse!

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My Log.

That would be incredible. I tend to take to from the floor just because: why not? If the clean starts to actually get in the way of the press, I'll stop doing it though.

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My Log.

Monday 13th 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
60kg x 5 reps

BTN Push Press
80kg x 5 reps --Backed off a little hear

Military Press
62.5kg x 5 reps
72.5kg x 5 reps
82.5kg x 5 reps --Have done more than this in the past but not today.

BOR
62.5kg x 10 reps
72.5kg x 10 reps
82.5kg x 10 reps

Need to get in some more rows, seems to have been dropping them a bit recently.

--EXTRA'S--

Dips
x 50 Reps Total

Chin Ups
x 1 Rep --Right Shoulder Really hurt when I did this so decided to skip them today

DB Rows
6kg x 100 Reps Total -- Very light but they didn't hurt my shoulder and felt good to get some blood in there.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

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

Thursday 16th 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
60kg x 5 reps

BTN Push Press
80kg x 7 reps --Lost my groove
80kg x 3 reps

Incline Press --1 Click up
90kg x 5 reps
102.5kg x 5 reps
115kg x 4 reps --Hmm, missed a rep.

Bench Press
130kg x 1 rep
140kg x 1 rep
150kg x 0 reps --Have done this in the past but I'm a little out of practice right now.

R Band Bench Press
150kg x 1 rep --Easy.
160kg x 1 rep
170kg x 1 rep
180kg x 1 rep
185kg x 1 rep --PB by 10kg. My regular bench has gone down a little but my rband bench had shot up. Guess my tri's have got stronger.


--EXTRA'S--
DB Row
10kg x lots of reps. Not sure how many I did just put a DB by my sofa and bashed out a set or 2 every 15 or so minutes.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

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

Friday 17th 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--

Squats
60kg x 5 reps with pause in the hole between reps
100kg x 5 reps
122.5kg x 5 reps
142.5kg x 5 reps
160kg x 5 reps

Good Mornings
60kg x 10 reps --Under estimated how shite I would be at these. Hamstring must be piss weak.
40kg x 10 reps
40kg x 10 reps --Need more reps ideally but couldn't walk.

Shrugs
130kg x 30 reps
140kg x 20 reps

--EXTRA'S--

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

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

Tuesday 28th August 2012

Had a nice little holiday but now it's back to the grind stone.

--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 --Cambered Bar, this is a first
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
130kg x 3 reps
140kg x 1 rep --From bottom position
160kg x 1 rep
180kg x 1 rep
200kg x 0 reps -- My boxers ripped in half and put me off my groove so I dumped the bar. Couldn't be aresed to unload and reload the bar but am certain I would have got this had I done so.

Bench Press
60kg x 10 reps
70kg x 5 reps
80kg x 5 reps
90kg x 5 reps
100kg x 3 reps
120kg x 1 rep
140kg x 1 rep --Felt pretty comofortable but decided to leave it there today.

Deadlift
90kg x 10 reps
130kg x 5 reps
150kg x 5 reps
180kg x 5 reps
200kg x 3 reps
220kg x 1 rep
250kg x 1 rep
275kg x 0 reps --Broke the floor but didn't get to my knee. Wasn't really expecting to get this but meh gave it a little tickle any way.

Keg Press
110kg x 1 rep --Saw the keg and fancied giving it a little press, supprised myself that I managed it.

Reverse Band Deadlift --Bands took 80kg off the bottom.
120kg x 10 reps --Felt weird
160kg x 5 reps
200kg x 5 reps --The band assitance was less noticeable at this point.
240kg x 1 rep
270kg x 1 rep
300kg x 1 rep --Clear the bands helped out but the whole loft still felt damn heavy.
330kg x 0 reps --This was just madness, not sure if I broke the floor or not.

--EXTRA'S--

Think I'll just be doing stretches and mobility type work later, feel stiff already.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

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