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 Post subject: Re: Nails Log
 Post Posted: Wed Mar 21, 2012 8:59 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Thursday 22nd 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--

Just pissing about today really, couldn't decide what to do.

115kg Sandbag Shoulder + Walk --Just getting it out of the garage for my training partner.

80kg Gorilla tub block press --Couldn't quite lock it out

75kg Atlas stone shoulder and press --Again couldn't quite lock it out. Think it's a grip thing, if I lockout I'll have to adjust my hand position and thus drop the stone.

Zercher Deadlift
70kg x 1 rep
90kg x 1 rep
120kg x 1 rep
150kg x 1 rep --I like these. Think I could have got more but I'd pissed about too much early on and ran out of time.


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My log

"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: Thu Mar 22, 2012 10:28 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Friday 23rd 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--

Decided I'd make myself fail on zercher squats, need to find my weak point.

Zercher Squat
60kg x 1 rep
100kg x 1 rep
150kg x 1 rep
200kg x 0 reps


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My log

"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: Sun Mar 25, 2012 7:24 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Monday 26th 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--

A1 - Military Press
65kg x 5 reps
75kg x 5 reps
85kg x 5 reps
60kg x 10 reps
60kg x 5 reps
60kg x 5 reps
A2 - DB Row
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
40kg x 10 reps (Each Side)

--EXTRA'S--

Lalanne plank hold
x 30 seconds

Band Face Pulls
x 50 reps
x 50 reps

Dislocates
x 50 reps --Total

Chin Ups
x13 Reps

_________________
My log

"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: Mon Mar 26, 2012 7:15 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Tuesday 27th 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--

Deadlift
120kg x 5 reps
120kg x 5 reps
142.5kg x 5 reps
157.5kg x 5 reps
175kg x 5 reps

Zercher Lift
175kg x 1 rep --Couldn't resist, the bar was loaded so it seemed rude not too. This felt pretty close to my max

No time today, only had about 15-20 minutes so just jumped in with my mates deadlift session.



--EXTRA'S--

Lalanne plank hold
x 30 seconds

KB Rear Delt Swings --Not sure what to call these.
7.5kg x 25 reps(Each Side)

Band Face Pulls
x 50 reps
x 50 reps

Dislocates
x 50 reps --Total, these are getting better, it's slow progress but I'll take it.

Chin Ups
x13 Reps

_________________
My log

"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: Wed Mar 28, 2012 8:07 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Thursday 29th 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 clicks up.
50kg x 10 reps
80kg x 5 reps
90kg x 5 reps --Got the bench wrong on this set and did 3 clicks up.
102.5kg x 6 reps -- PB by default since I haven't repped this weight before.

Reverse Band Bench Press
140kg x 5 reps
190kg x 0 reps -- failed when the bands ran out. This is good I wanted to fail, not I have a point of reference.
160kg x 2 reps --I have failed this 2-3 times on bench press. My tri's were burning on the second rep. Would like to build up the reps a bit with this weight.

The bands take about 60kg off the very bottom but goes completely slack about 6 inches up.

--EXTRA'S--

Lalanne plank hold
x 60 seconds

KB Rear Delt Swings --Not sure what to call these.
7.5kg x 25 reps(Each Side)

--To do
Band Face Pulls
x 50 reps
x 50 reps

Dislocates
x 50 reps --Total

Chin Ups
x13 Reps -- Need to have a think here. Not sure if it's best to just add more reps or work on harder variants. May be just add reps until I'm over 15 on a regular basis.

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My log

"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: Thu Mar 29, 2012 5:18 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2724
Location: Australia
No worries man, I know what you mean. Its hard work with someone like him though, it's either black or white and if you disagree then you are a retard.

I don't really jump to anyone's defense unless it is someone from the Workout logs forum, the brotherhood has to stick together, yahkno? I probably wouldn't post here if it wasn't for this section.

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http://rosstraining.com/forum/viewtopic.php?f=5&t=69769


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 Post subject: Re: Nails Log
 Post Posted: Thu Mar 29, 2012 6:06 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Friday 30th 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--
A1- Farmers walk
105kg(Each Hand) x 40m(turn@20m)
105kg(Each Hand) x 40m(turn@20m)--Dropped and regripped about 5m from the end
105kg(Each Hand) x 40m(turn@20m) --Dropped and regripped about 2m from the end
A2- Squats
77.5kg x 8 reps
87.5kg x 8 reps
110kg x 8 reps
122.5kg x 8 reps --Had some major cba today, that or the farmers asked too much of me

Reverse Band squats --Testing
160kgx 1 rep from bottom position--My training partner failed his first rep assuming the bands would take more load. So I got underneath for a very deep squat and got it back on the rack. Next we tried double looping the bands and discovered we couldn't hit depth before the bands took the entire bar weight. Need to have a rethink.

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My log

"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: Sun Apr 01, 2012 8:11 pm 
User avatar

Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Monday 02nd April 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--

A1 - Military Press
60kg x 3 reps
70kg x 3 reps
80kg x 3 reps
90kg x 3 reps -- Equal PB
A2 - DB Row
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
30kg x 10 reps (Each Side)
45kg x 5 reps (Each Side) with a pause at the top for each rep.
45kg x 5 reps (Each Side) with a pause at the top for each rep.

Ghetto Log Press --FTOH Each Rep
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps --Intended to do these as strict presses but all reps turned into a viper press. Need to do more reps, think 8's would be ideal. A bit more weight would be good as well, want to be gassing at the end of the set.

--EXTRA'S--

Lalanne plank hold
x 30 seconds

Band Face Pulls
x 50 reps
x 50 reps

Dislocates
x 50 reps --Total

Chin Ups
x13 Reps -- Feel I could have done more today, not sure why I didn't. Really felt my back doing all the work.

_________________
My log

"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: Sun Apr 01, 2012 11:34 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2724
Location: Australia
Squats aren't too bad, there is a chance that they cause a bit more pain afterwards, but I found since cleaning up my form a bit that there has been less. It's odd the things that it has affected, standing up after lying down is the worst for some reason.

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 Post subject: Re: Nails Log
 Post Posted: Mon Apr 02, 2012 6:34 pm 
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Joined: Thu Sep 21, 2006 3:17 am
Posts: 2910
Location: Essex, UK
Tuesday 2nd April 2012

--WARM UP--

Plate Swings
10kg x ~20 Reps

Band Face Pulls --Memory is a bit hazy, not sure if i did these or not, can't feel the usual upper back pump.
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--

Mixed Grip Axle Cleans
60kg x lots and lots. --Find these really weird, can't really get the hang of them. I can power clean 60kg without issue but when the weightget above 100kg on the axle my power just goes. Trying the continental clean with mixed grip but my big problem is I don't have a gut to rest the bar on. This needs a lot more work.

18" Rack Pull
160kg x 5 reps
200kg x 5 reps
230kg x 5 reps
260kg x 5 reps
300kg x 1 rep
330kg x 0 reps --This would have been a strapless PB but something felt like it tore in my hand. I have a nice purple bruise near my little finger now, don't think it's serious, just a warning.

--EXTRA'S--

Lalanne plank hold
x 60 seconds

KB Rear Delt Swings --Not sure what to call these.
7.5kg x 25 reps(Each Side)

Band Face Pulls
x 50 reps
x 50 reps

Dislocates
x 50 reps --Total

Boat Rope Chin Ups
x? Reps

_________________
My log

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


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