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Here's a copy and paste of the last 7 days training.
Wed 8th
Prowler 40kg - 2 lengths, 4, 6, 4, 4
Deadlift - Bar x lots, 60x15, 100x10, 140x10, 140x10, 140x10
Fast Deficit deadlift (feet on 20kg plates) - 140x3, 140x3, 140x3, 140x3, 140x3 - Continuous rotation
Sumo dead (fast) - 100x5, 100x5, 100x5
Bent over rows - 60x10, 70x10, 80x10, 90x10
Lat pull down and chin up super set 77x10 5, 84x10 5, 91x10 5
Seated row - 80x10, 90x10, 100x10
Fri 10th
I got involved with a 100kg reps challenge with some power lifters on Facebook, so rushed through this before starting the main session.
Bench - Bar x 20, 60 x 15, 80 x 8, 100 x 9 (Sadly only 5 count for the challenge as the pauses weren't long enough on some)
Then we went back on plan!
Tyre flipping (220kg tyre) - 5 flips, flips for time 17 flips in 70secs.
Bench - 105 x 5, 105 x 5, 105 x 5, 105 x 5, 105 x 4
Rope pull down - 10 plates x 10, 12 x 10, 13 x 9
Cable cross over - 3 plates x 10, 4 x 10, 5 x 10
Lateral Raise machine - 35 x 10, 45 x 10, 55 x 10
O'head tri extension - 4 plates x 10, 10 x 10, 12 x 10
Pec deck - 15 plates x 10, 16 x 10, 16 x 10
Sat 11th
Axle C&P - Barbell x 10, Axle bar (35kg) x 10, 55 x 5, 75 x 3, 85 x 1
Arm over arm, into sled drag 20m - 70, 70, 150, 150, 70.
Farmers - Handles only (25kg) x 60m, 65 x 60m, 105 x 30m
First go with an axle so a mate filmed it
Mon 13th
Got some great advice from a decent strongman on axle man handling so that formed the basis of my warm up. I need to get it from the floor to my chest in one movement or it'll be disallowed in the comps, discovered I can snatch 75kg from the floor to overhead on an axle which I'll film next time as it looks really cool!
Strict press - barbell x lots x 2, 60 x 10
Axle clean - 55 x 5, 75 x 3, 85 x 3
Axle snatch - 75 x 2, 85 fail, 75 x 2
Axle clean and press - 85 x 3
Then onto legs day, it seems like everyone in the gym had the same idea as well, never seen it so busy! Luckily I remembered everything I went through with the coach last week and squatted better than I've ever done before, really good movement pattern.
Squats - bar x 10 x 2, 100 x 10, 120 x 8, 130 x 6, 140 x 5, 140 x 4
Calf raise - 106 x 15 (feet II), 106 x 15 (feet V), 106 x 15 (^)
Leg press (Fast) - 220 x 5, 260 x 5, 300 x 5
Trap bar dead lift (Fast) - 135 x 5, 175 x 5, 85 with double green bands really fast x 3
As I spent some time with a coach last week, he'd asked me to record the last set of squats, so we can see what happens when I'm tired. Pleased to say they were as bad as all the others so at least I'm consistent - Which is the main objective at the moment as I really struggle with getting a decent movement sorted for squats, they're something I really struggle with and another weakness I'm changing into less of a weakness along with deadlifts! |
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