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#Post#: 2159--------------------------------------------------
Re: Nails Log
By: Nails Date: June 26, 2019, 7:35 am
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Wednesday 26th June 2019
X Band Rows
x 25 reps
x 25 reps
x 25 reps
Band Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
Kneeling high pull
70kg x 3 reps
70kg x 3 reps
70kg x 3 reps --Saw kneeling cleans yesterday and though I'd
give them a go. 70kg was far too heavy but worked well as a
high pull. These look like fun variant to chuck in as either a
deload of activation. Massive amount of hip extension required
for these.
A1 Band Good Mornings
x 15 reps
x 15 reps
x 15 reps
x 15 reps
x 15 reps
A2 Deadlift
--Hook Grip
70kg x 5 reps
120kg x 5 reps
160kg x 3 reps
200kg x 1 rep
240kg x 1 rep -- felt like I hit a wall after the 160 set,
clearly in need of a deload.
A3 Full contact shit storm (twists)
5kg x 5 reps (Each Side)
5kg x 5 reps (Each Side)
5kg x 5 reps (Each Side)
5kg x 5 reps (Each Side)
5kg x 5 reps (Each Side) --I saw a video describing how to do
these but where you face forward and twist backwards rather than
from side to side. Lets just say this need work. In fact all
my rotational work is poor which in a way is a good thing as it
means there's plenty I can improve.
B1 1x DB Snatch
40kg x 3 reps (each side, alternating)
40kg x 3 reps (each side, alternating)
40kg x 3 reps (each side, alternating)
B2 Reverse Band Deadlift
240kg x 3 reps
270kg x 3 reps
310kg x 1 rep with hold.
Lunch
Band Pull Aparts
Full Extension Plank
x 30 Seconds
x 30 Seconds
--Side Plank
x 30 Seconds
x 30 Seconds
Seated Band Rows
x 25 reps
x 25 reps
x 25 reps
HTML https://www.youtube.com/watch?v=7xYmrpLV_NA
HTML https://www.youtube.com/watch?v=bKjg75I_sVk
HTML https://www.youtube.com/watch?v=Vqd6zXhu_fs
#Post#: 2167--------------------------------------------------
Re: Nails Log
By: dirtyvest Date: June 26, 2019, 10:18 am
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Even the camera was puling on that DL clip. Strong old session,
dude
#Post#: 2173--------------------------------------------------
Re: Nails Log
By: Newcy Date: June 26, 2019, 12:00 pm
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Height and weight please.
#Post#: 2180--------------------------------------------------
Re: Nails Log
By: Nails Date: June 26, 2019, 1:06 pm
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[quote author=dirtyvest link=topic=27.msg2167#msg2167
date=1561562282]
Even the camera was puling on that DL clip. Strong old session,
dude
[/quote]
I'll take all the help I can get. Cheers mate.
#Post#: 2182--------------------------------------------------
Re: Nails Log
By: Nails Date: June 26, 2019, 1:09 pm
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[quote author=Newcy link=topic=27.msg2173#msg2173
date=1561568453]
Height and weight please.
[/quote]
I'm a whole 5'10" if I stand up straight like a big boy and
~102kg. Weight has been trending down over the last few months
but at a snail's pace. Fine by me, I'm not actively trying to
lose weight and strength seems to be on the up.
#Post#: 2193--------------------------------------------------
Re: Nails Log
By: Nails Date: June 27, 2019, 9:01 am
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Thursday 27th June 2019
Phenomenal KM lesson last night. The focus was on sparring and
we kept switching partners every two minutes with 15 seconds
"rest" between rounds. We did that for the best part of an hour
and at the end I could barely hold myself up. Exhausted. Loved
very second of it.
X Band Rows
x 25 reps
x 25 reps
x 25 reps
Band Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
A1 Rows
bar x 10 reps
60kg x 5 reps
90kg x 5 reps
110kg x 5 reps
130kg x 5 reps
A2 Bench Press
bar x 25 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
130kg x 1 rep
A3 Dragon Flag Progressions
x 5 reps
x 5 reps
x 5 reps
x 5 reps
x 5 reps
B1 Rows
130kg x 5 reps
110kg x 5 reps
110kg x 5 reps
90kg x 5 reps
90kg x 5 reps
B2 Reverse Band Bench Press
125kg x 10 reps
125kg x 10 reps
125kg x 10 reps
125kg x 10 reps
125kg x 10 reps --Damn those last 2 reps made me dig deep.
Almost failed the last one.
Lunch
Bollock all as I had an audit today.
#Post#: 2196--------------------------------------------------
Re: Nails Log
By: dirtyvest Date: June 27, 2019, 10:25 am
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That's some hefty volume work in there today
#Post#: 2200--------------------------------------------------
Re: Nails Log
By: Nails Date: June 27, 2019, 10:54 am
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[quote author=dirtyvest link=topic=27.msg2196#msg2196
date=1561649156]
That's some hefty volume work in there today
[/quote]
The reps got to me in the end, this is week 6 of 16 and it only
gets worse from here. Should be fun. I live and die buy the
effort so I'm actually looking forward to it but I enjoy Smolov
Jr so I'm a bit unhinged like that.
#Post#: 2213--------------------------------------------------
Re: Nails Log
By: Nails Date: June 28, 2019, 8:07 am
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Friday 28th June 2019
Crashed and burned today. I hoped to have one more good session
in me before resting and deloading but it wasn't to be.
X Band Rows
x 25 reps
x 25 reps
x 25 reps
Band Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
A1 Squat
70kg x 5 reps
90kg x 5 reps
A2 Dips
x 8 reps
x 8 reps
A3 Sledgehammer Swings
x 5 reps (each Side)
x 5 reps (each Side)
I was slower than Brexit so I decided to keep the squats and
sack everything else off. Plan was out the window and instead I
just got a few reps in but nothing special.
Squat
120kg x 5 reps
140kg x 5 reps
160kg x 1 rep
180kg x 1 rep
200kg x 1 rep --Easy enough but slow. I had at least 220 in me
today but no point in pushing it when I'm clearly already
fatigued.
Split Squat --Experimenting
70kg x 5 reps (Each Side) --Fairly easy, could have hit at least
10
100kg x 5 reps (Each Side) --Brutally hard and not fully under
control. 80kg would be about perfect for these although I
don;'t like the lac of ROM. I think a BSS trap bar experiment
is on the cards.
Lunch
band Pull Aparts
HTML https://www.youtube.com/watch?v=DRTz2md_3lU
HTML https://www.youtube.com/watch?v=tEX_GxmLycw
#Post#: 2214--------------------------------------------------
Re: Nails Log
By: dirtyvest Date: June 28, 2019, 8:51 am
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Plenty of work leading up to today.... bit more recovery fuel in
for those bigger sessions and you'd probably be grand
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