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04-03-2015, 11:35 AM
#411
You got me. I am all about the abzzz. Summer is coming after all.
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04-03-2015, 11:49 AM
#412
I keep a secret stash of dumb bells in the bathroom...
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04-05-2015, 12:29 PM
#413
Little light day
Front squat 5s, no belt, flat shoes - 45, 90, 90 - last set was easiest but these are still hard for the weight. Reckon a short LP should get me to some respectable numbers.
Snatch grip deads, straps, no belt - 5s - 60, 100, 140, 160 - grip was the weak point despite straps, otherwise these were straightforward. Need to learn to use straps. Going to try and keep a light pulling day with snatch grip / sumo deads in for 3-4 working sets of five. Works well after coaching.
3-4 sets of 10 per hand with CoC 0.5
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04-06-2015, 07:11 AM
#414
Monday 6th April
Squat - singles - 180, 200, 215 @ 6, 225 @ 7.5-8 - all felt pretty smooth
DE Box Squat - 150kg x 2 x 10 on 1 minute clock. About the right weight I think
Push press - 80 x 5 @ 7, 85 x 5 @ 8.5, 87.5 x 5 @ 9 - technique is sloppy on these but decent line in the sand
Close grip bench - 115 x 5 x 3 @ 8, 8.5, 9 - harder than they should be, but mainly in the tris
Prowler - 6 x 20m round trips, no weight, high/high handles apart from 1st which was high/low. Rest went 1 min, 2 mins, 1 min then 2 mins for the rest. Heart rate up to 181 at peak.
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04-06-2015, 10:59 AM
#415
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04-09-2015, 11:30 AM
#416
Bro'ing it up in the hotel gym in Tenerife
4-5 sets of 6-10 reps with 1 min rest of:
Incline bench
Lat pulldown (chin grip)
Sit up / plank superset
Seated cable rows, v-handle
Tricep press downs
CurlzZz
+ 5 Wingates
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04-13-2015, 11:36 AM
#417
Another make do sesh in our hotel. Non standard bars so don't know weights. Just made sure it was hard ish. 1 min rest on most of this.
Press - 6 x 5, first reps cleaned
Barbell rows - 4 x 10
CG Bench - 6 x 5
Lat pulldowns - 10, 8, 6, 4, 5 x 2, 5 (ramping weight)
GHR - 4 x 6
LTE - 2 x 15, 2 x 8
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04-17-2015, 04:08 PM
#418
Friday night pull-a-thon
Clean & Press - 60x3x2, 70x3, 80x3, 90x1, 95x1, 100xF (clean) - my cleans suck. I need to unsuck them.
Deadlift, Oly shoes, no belt - 140x3, 160x3, 180x5x3 - easing into some volume on DLs. Hooked apart from last set. All easy.
Bent over row, strict - 80 x 6, too heavy, 70 x 7, too heavy, 60 x 10 x 2 - alternated with a few fat man banded chins
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04-20-2015, 03:58 PM
#419
Monday 20th April
Press - 75 x 5 - too light - 80 x 5 x 3 - think this is a PR for 5s across. Was pretty easy. Going to run a short twice a week Press LP while coaching.
Fat man Chins, black band - 3 x 2, 5 x 3 - too easy, need to add reps. Doing a vol / int split for chins.
Close grip bench - 115 x 5 x 3 - harder than they should be. Blaming the presses.
LTE - 26 x 12 x 2, 31 x 12 x 2 - 1 min rest, too easy
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04-21-2015, 03:51 PM
#420
Little bit of squatting
Tuesday 21st April
Squat - singles up to 225, didn't feel explosive (putting that down to long day at work and being poorly hydrated) but never in danger of a miss
DE Box Squats - 150 x 2 x 10, 1 min clock. Don't know if these will do anything for my squat - they feel like conditioning
Good morning, flat back, to pins - 60 x 10 x 4 - a little light. Trying these out for extra low back / hamstring work instead of pulling, because I've increased my pulling work on Friday. Will see what happens.
Quite liking the four day split I've accidentally found myself on
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