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
David_89
Post subject: Re: Nails Log
Posted: Fri Mar 09, 2012 4:01 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2600 Location: Australia
I've still been keeping up to date with my log, just not posting my off day stuff and less general stuff, so it's on the first page less often I guess.
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete.
Joined: Thu Sep 21, 2006 3:17 am Posts: 2551 Location: Essex, UK
Monday 12th March 2012
--WARM UP--
Plate Swings 10kg 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 10 reps + Squats x 5 reps
1xDB Rows 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side) 30kg x 10 reps(Each Side)
--MAIN WORK--
Military Press 60kg x 5 reps 72.5kg x 5 reps 82.5kg x 3 reps 92.5kg x 1 reps 102.5kg x 1 rep --PB by 2.5kg, didn't think this wopuld happen today as the warm up sets felt really hard but just blasted this up. Think I'd be good for 105kg (or perhaps slightly more) but I'll save that for the next overhead max day.
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
Nails
Post subject: Re: Nails Log
Posted: Mon Mar 12, 2012 9:18 pm
Joined: Thu Sep 21, 2006 3:17 am Posts: 2551 Location: Essex, UK
Tuesday 13th March 2012
--WARM UP--
Plate Swings 10kg 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
--MAIN WORK--
Power Snatch - From Hang 35kg x 5 reps 40kg x 3 reps 45kg x 3 reps 50kg x 1 rep 55kg x 1 rep 65kg x 1 rep --PB, my training partner informed me that I've done 70kg before but I know I pressed it out therefore this is the PB.
18" Rack Pull 120kg x 5 reps 152.5kg x 8 reps 185kg x 8 reps 230kg x 18 reps --PB by default since I haven't done reps with this weight before. So close to 20 reps but the last 3 were grinders and I just didn't have anything left.
Joined: Sun Jun 21, 2009 1:27 am Posts: 2600 Location: Australia
^ Just a note, typically a skin the cat is done with palms staying pronated, more going up and down, sort of like a bodyweight shoulder dislocate. A german hang is a static hang, supinating the hands and allowing the chest to open right up, you just try to grip with your hands and pull your scapula back and down, allow the rest to just hang.
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete.
Joined: Sun Jun 21, 2009 1:27 am Posts: 2600 Location: Australia
Ha! I could give a whole bunch of completely valid reasons why I dont wear much, but instead I'll just claim that it is more primal to wear less clothing and it improves my broad spectrum fitness *hic*
I like to put a shirt on but take my pants off when I deadlift and squat.
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete.
Joined: Thu Sep 21, 2006 3:17 am Posts: 2551 Location: Essex, UK
Thursday 15th March 2012
--WARM UP--
Plate Swings 10kg 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 10 reps + Squats x 10 reps
--MAIN WORK--
Incline Press --2 notches up, looks to be somewher beteen 45-60 degrees 50kg x 10 reps 70kg x 5 reps 82.5kg x 5 reps 92.5kg x 1 rep --PB, Default PB's since I haven't gone heavy on these before. 100kg x 1 rep --PB 105kg x 1 rep --PB 115kg x 1 rep --PB 120kg x 1 rep --PB , Should have gone for bigger increments, ran out of time but these were still quite easy. All reps were fast but had a pause at the chest. Think I'll be good for 135kg.
I've tried a few different grip widths with these. Wide grips hurt my shoulders like a bitch, medium just feels a bit weird. Close grip with fingers right up against the smooth part of the bar feels best.
--EXTRA'S--
Standing Rollout Progressions x 10 reps
Band Face Pulls x50 reps x50 reps
Dislocates x 50 reps --Total
Chin Ups x13 Reps
Really want to find somewhere I can do dips. Or maybe I'd be best doing 1 arm push ups.
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
Nails
Post subject: Re: Nails Log
Posted: Sun Mar 18, 2012 9:25 pm
Joined: Thu Sep 21, 2006 3:17 am Posts: 2551 Location: Essex, UK
Monday 19th March 2012
Random warm up today, just did what I felt like and didn't write it down.
Axle Clean and Press 40kg x 10 reps 60kg x 1 rep 70kg x 1 rep 80kg x 1 rep 90kg x 1 rep 100kg x 1 rep 110kg x 0 reps 110kg x 0 reps --Kept failing the clean. Could power clean up to this point and tried to continental these but no joy. I don't have a big enough gut for these, there's nothing to rest on.
Zercher Lift 110kg x 1 rep 120kg x 1 rep 140kg x 1 rep 160kg x 0 reps --Was trying to double overhand the deadlift and grip failed, the bar just kept spinning out of my hands 160kg x 1 rep
Bench Press 85kg x 21 reps Deadlift 140kg x 21 reps Neutral Grip Chin Ups x 21 reps EZ Curls 40kg x 21 reps
Total time 16:44
This was hard as all hell. Went off like a train and bashed out the bench and deads easily but as soon as I finished the deads fatigue caught up with me. I had some contention for the chin ups since my training partner was using the rack for his bench part of the circuit. Had to do these in sets of 3-4 but eventually got through. Think I could shave off a good 2 minutes by having someone else doing the timing rather than leaving it going on a bench. Also would have been a bit quicker with less contention. Happy with this so next time I'll go for the slightly harder version.
Bench Press 100kg x 21 reps Deadlift 165kg x 21 reps Neutral Grip Chin Ups + 10kg x 21 reps EZ Curls 50kg x 21 reps
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