29 November 2010

Squat/Bench - 29.11.10

Squat... 60x2x5 / 100x3 / 140x3 / 170x3 / 180x3@8 / 150x3x3

Bench... 60x2x3 / 80x3 / 100x3 / 120x5@9 / 90x10 / 90x8

Scarecrows
Pullups
Pulldowns
Hyperextensions
Rev Flyes

cant get to the gym much atm and training in the shed is just not worth the bother in the temps, prob gona drop down to once a week through december and then see how things go once i start the job, hopefully back to 3/wk

22 November 2010

Deadlift - 22.11.10

Deadlift 3@7... 70x2x3 / 90x3 / 120x3 / 170x3 / 180x6x3@7

Pulldowns, close grip and wide... 5x10

Scarecrows... 3x8

Seated PCs... 3x10

Hyperextension situps... 3x10

Leg raises... 3x8

skipping - 5 mins


all good, glad to be training, though might still have to resort to my setup over the next few months. well see how long stuff lasts

21 November 2010

asst work

continued from last night whilst away at a conference;

Facepulls... 5x10

Pulldowns... 5x10

15 November 2010

Bench - 15.11.10

Skipping 5mins

Bench - 4@9... 60x3x4 / 80x4 / 100x4 / 110x4 / 120x4@9.5 / 110x3x4 (stop due to cramp)

Skipping 5mins

session absolutely ruined by cramp due to cold and gay darkness. felt warm but most sets were hindered by some sort of cramping, mainly in my lats and erectors. can't wait to get training in a gym full time.
rope turn best - 48

still havent sorted training schedule, so atm im thinking something like..

Squat / bench repetition / back / PC

Bench / squat asst / hams / upper back & abs

GMs/DL / back / upper back / abs/glutes


something along those line anyway

11 November 2010

ME Squat - 11.11.10

Squat 2@9 ... 60x2x3 / 80x2 / 100x2 / 130x2 / 150x3 / 170x2 / Belt - 180x2 / 190x2@9.5

YTWLs

DB Bench... 40x10 / 40x8 / 40x10

Pull Ups... 4x8

Scarecrows... 3x8
SS
Suspended Push Ups... 3x8

Hyperextension... 60x4x6
SS
Ab Pulldowns

Skipping - 15mins - New PR -53 turns

9 November 2010

ME Bench - 08.11.10

Bench - 2@9... 60x3x3 / 80x2x2 / 100x2 / 120x2 / 130x2@9.5 / 122.5x2x2

Pullaparts


shiiiiiite. thinking of dropping back to 3 times a week, also thinking of doing a hypertrophy phase until the new year

7 November 2010

ME Squat - 07/11/10

Skipping Rope

Squat - 2@9... 60x2x3 / 80x2 / 100x2 / 130x2 / 160x2 / 180F / 170x2@9 / 150x2 / 150x2 / 150x2@9

seriously peeved. need to look back through my log and see what the **** is going on. i remember dave saying my 210 at the BDFPA comp was fast, i have done 210 since (i think) and pasued 200. so somehwere along the time between then and now i've seriously ****ed up. this is what, 17% strength loss!!?

4 November 2010

DE Upper - 04.05.10

Rev Band Bench (-20) - 3@7... 40x3 / 60x3 / 80x3 / 100x3 / 122.5x5x3

CGBP... 90x2x10

Snatch... 40x3 / 60x3 / 80 / 90 / 95 / 97.5F

Jerk from rack... 90x3 / 100 / 110 / 120 / 130

Pullups... 8 / 8 / 8 / 8

Seated Cleans... 10x4x10

bench good, jerk ok, bit ropey but no pressout. happy with that

1 November 2010

Conditioning - 01.11.10

Jump Rope - 10mins or so, prob about 400 turns total, best run - 48


plan to start doing some conditioning on a regular basis, plan is to do a jump rope session once or twice a week and sledgeing once a week. not for losing weight as cals will go up, but to work the ticker.

had started to do my DE deads session but was getting dark, i hate pulling in my shed and doing 3x3 on ITH andersons didnt work right in my head considering i have ME squats friday. need to sort my asst work out and sort my shit out in general