Friday 20th 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 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
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps
90kg x 8 reps
110kg x 8 reps --Decided to leave it there. Something just wasn't right today, can't put my finger on what. Each rep felt off, didn't struggle at all, don't really know what happened.

Farmers Walk
110kg(Each Hand) x 40m(Turn@20m) --PB, previously I've used a drop turn so this is a distance (and turn) PB with that weight.
110kg(Each Hand) x 20m --Focusing on speed since I'm like treacle right now.
110kg(Each Hand) x 20m --Focusing on speed since I'm like treacle right now.

Evil Legs
25 x BW Squats
24 x Alternating Lunges
24 x Split Jumps
15 x Squat Jumps


--EXTRA'S--

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

Chin Ups
x13 Reps

_________________
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

Thanks Nails, I'm just trying to be consistant and hopefully the fat will eventually turn to some muscle, haha. Nice squat, hopefully with what I'm doing I will be back to squatting 3 plates in a couple months, 4 plates will probably be a lot further away for me!

_________________
Don't wanna be a fatty no more...I AIN'T A FATTY I JUST EAT A LOT!

Tuesday 24th 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 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--

Seems like an ages since I've done any overhead work or deadlifting so decided to ease myself back in gently

Military Press
65kg x 5 reps
75kg x 5 reps
85kg x 5 reps

Deadlift
165kg x 5 reps
185kg x 5 reps
210kg x 10 reps --Used an exaggerated 15s pause between each rep, wanted it to be a true deadlift on each rep.

HSPU
x 3 reps --Need to dig out my pushup bars they make it more wrist friendly and put the lowest part right at my sticking point. Gonna bash a few sets of these out in the evening whenever I can. I've done that in the past to great effect.

--EXTRA'S--

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

Chin Ups
x13 Reps

_________________
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

Just had a play around with HSPU and push up bars. I need to be strict with myself but if I keep my head/spine neutral then my tri's get completely fried. Want to hit say 15 reps with this twice a week. Once I'm on sets of 5+ then its time to up the ROM.

_________________
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 26th 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 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--

Incline Press --2 clicks up.
87.5kg x 3 reps
100kg x 3 reps
112.5kg x 5 rep --Default PB, last rep was a grinder and get stuck for a split second just before lockout.

EZ Curls
45kg x 6 reps
45kg x 6 reps
45kg x 6 reps

Reverse Band Bench Press
155kg x 6 reps
155kg x 6 reps --PB by default

Diamond Push Ups
x 10 reps
x 10 reps
x 10 reps

--EXTRA'S--

--Lats are really sore so I'm limiting the extra stuff.
Band Face Pulls
x 50 reps
x 50 reps

Dislocates
x 50 reps --Total

_________________
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 27th 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 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
55kg(Each Hand) x 20m
55kg(Each Hand) x 20m
95kg(Each Hand) x 20m
115kg(Each Hand) x 20m
125kg(Each Hand) x 20m -- 1 Drop at about the 18m mark
137.5kg(Each Hand) x 2-3m -- No problem picking the weight up (had loads more pulling power) and grip was also reasonable but found it very difficult to put 1 foot infront of the other.
115kg(Each Hand) x 20m --Very doable but slower than I'd like, never seem to get out of second gear.
55kg(Each Hand) x 20m

--EXTRA'S--

Did 3 HSPU's on push up bars but had to abandon since my dog kept getting under my head. Also nearly squashed him when I kick back down from the wall.

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

Chin Ups
x13 Reps

_________________
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, I don't go out wide either, I've found when I try to use any leg drive like that I just lift my butt off the bench. I'm going to do some more benching tonight, just sets of 5 at 60% and try to find the most comfortable grip and body position.

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

My log

Monday 30th 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 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--

A1 - Military Press
70kg x 3 reps
80kg x 3 reps
90kg x 5 reps --PB by 2 reps
A2 - BOR
70kg x 10 reps
80kg x 10 reps
90kg x 10 reps
70kg x 10 reps

Ghetto Log Press --FTOH
70kg x 8 reps
70kg x 2 reps --A quicker 30s breather after the first set. All reps were done as one motion. Quite shocked at how easy these were. Fitness is the limiting factor.

--EXTRA'S--

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

Chin Ups
x13 Reps

_________________
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 1st May 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

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--

Was up all night with the shits and it was pissing down, really didn't feel like training today.

18" Rack Pull
70kg x 10 reps
120kg x 10 reps
145kg x 10 reps
180kg x 10 reps
220kg x 10 reps --Couldn't get enough pressue in my stomach. Felt like if I built up the pressue I would shit myself so just did 10 rather limp reps and called it a day.

Sandbag Shouldering
85kg x 1 rep --Piss easy so thought I be a dick and jack the weight right up.
135kg x 1 rep --PB by 20kg. The bag is crazy big with that much sand in it. Really had to power with my hips but overpowered the bag, didn't even hint at dropping it.

Considering I had about 2 hours sleep and was holding back a shit flood I'm happy with this. Would have been much easier if I hadn't got soaked during my warm up.

--EXTRA'S--

--Had the shits again so the extra might have to wait.

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

Chin Ups
x13 Reps

_________________
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 3rd May 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

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--

Incline Press --2 clicks up.
92.5kg x 5 reps
105kg x 3 reps
120kg x 1 rep
130kg x 1 rep --PB by 5 kg

Neutral Grip Chin Ups
x 5 reps
x 5 reps
x 5 reps

Messed about with some row variants, nothing serious just trying out new stuff.

--EXTRA'S--

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

Chin Ups
x13 Reps

_________________
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