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#Post#: 1359--------------------------------------------------
Re: Nails Log
By: dirtyvest Date: June 10, 2019, 10:59 am
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Braving the weather, but echo Brett, how you can start going
backwards on a PP yet rescue it and press out suggests a lot
more pressing potential in there
#Post#: 1392--------------------------------------------------
Re: Nails Log
By: Nails Date: June 11, 2019, 4:08 am
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Cheers dudes, it was a bit of an off day yesterday. My push
press is rubbish and needs a fair bit of attentions, I only
saved this because I can strict press it. If my PP was better
then I would be using more weight and there would be no chance
of saving it.
My intention is to loose the rack over the coming weeks even
though this will mean an initial drop in weight.
#Post#: 1405--------------------------------------------------
Re: Nails Log
By: Nails Date: June 11, 2019, 6:51 am
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Tuesday 11th 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
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 --Easy enough, bar speed was good.
A3 Sledgehammer Swings
x 10 reps (Each Hand)
x 10 reps (Each Hand)
x 5 reps (Each Hand)
x 5 reps (Each Hand)
x 5 reps (Each Hand)
B1 Reverse Bands Deadlift
270kg x 3 reps
300kg x 3 reps
300kg x 3 reps
B2 1xDB Row
60kg x 5 reps (Each side) --I had intended for more reps but I
was flagging by this point.
60kg x 5 reps (Each side)
60kg x 5 reps (Each side)
Lunch
Band Pull Aparts
BP Planks
~30 seconds
~30 seconds
~30 seconds --Side,left
~30 seconds --Side, Right
Seated Band Rows
x 25 reps
x 25 reps
x 25 reps
HTML https://www.youtube.com/watch?v=4aiNlsgRL2A
HTML https://www.youtube.com/watch?v=DizhaOOkrJk
HTML https://www.youtube.com/watch?v=EexfCxhFxPI
#Post#: 1407--------------------------------------------------
Re: Nails Log
By: JayBoy Date: June 11, 2019, 7:00 am
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Mate that push press 2nd rep was awesome - the grind and
determination was epic. Top work mate.
#Post#: 1413--------------------------------------------------
Re: Nails Log
By: Nails Date: June 11, 2019, 7:17 am
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[quote author=JayBoy link=topic=27.msg1407#msg1407
date=1560254455]
Mate that push press 2nd rep was awesome - the grind and
determination was epic. Top work mate.
[/quote]
Cheers mate, needs more work though. The plan is to hit 105
next week and 110 the week after aiming for a triple each time.
Damn near cocked it up on week 1 though.
#Post#: 1415--------------------------------------------------
Re: Nails Log
By: ANIMAL Date: June 11, 2019, 7:24 am
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240 hook you beast. great pressing too mate.
do you feel all healed up now ?
#Post#: 1420--------------------------------------------------
Re: Nails Log
By: Nails Date: June 11, 2019, 7:43 am
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[quote author=ANIMAL link=topic=27.msg1415#msg1415
date=1560255879]
240 hook you beast. great pressing too mate.
do you feel all healed up now ?
[/quote]
Thanks mate, hook reduces my ROM by a good inch. I have a wide
carry angle so using a mixed grip increases the ROM, it still
works but if I'm looking to optimise then reducing ROM is a big
factor. Thumbs hated me initially but after a while you adapt
and it become tolerable. In fact it now feels very secure.
When I first started using it I tried to get my thumb around the
bar which was a mistake. Instead I need to go horizontally
across the bar but with my wrists at about 70 degrees rather
than a straight 90, when I apply pressure it all adjusts and
sits in a snug firm grip.
When you've been lifting for years are you ever really healed
up? There's always something that's not 100% even if it's not
classed as an injury. I'll stop being dick and answer the
question. Everything feels good now apart from my right elbow
but that's not a limiting factor. My right shoulder tends to
get a bit pulled forward (due to lifestyle rather than lifting).
This causes some pain in my elbow which is fixed by putting
more effort into external rotation. The elbow pain is sort of a
blessing as it's a n early warning that I need to pay attention
to my posture ans shoulder health. Give me a sore elbow over a
dodgy shoulder any day.
#Post#: 1468--------------------------------------------------
Re: Nails Log
By: Nails Date: June 12, 2019, 7:25 am
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Wednesday 12th 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
A1 BOR
60kg x 10 reps
80kg x 5 reps
90kg x 5 reps
110kg x 5 reps
A2 CG Bench Press
bar x 25 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
A3 Dragon Flag Progressions
x 10 reps
x 10 reps
x 10 reps
x 10 reps
B1 BOR
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
110kg x 5 reps
B2 Reverse Band CG Bench Press
130kg x 6 reps
130kg x 6 reps
130kg x 6 reps
130kg x 6 reps
130kg x 6 reps
Lunch
Band Pull Aparts
BP Planks
~30 seconds
~30 seconds
~30 seconds --Side,left
~30 seconds --Side, Right
Seated Band Rows
x 25 reps
x 25 reps
x 25 reps
HTML https://www.youtube.com/watch?v=lCDkbWaq4MI
HTML https://www.youtube.com/watch?v=xJtENCD4cTM
HTML https://www.youtube.com/watch?v=NmLsvDxz6PI
#Post#: 1472--------------------------------------------------
Re: Nails Log
By: Brett Date: June 12, 2019, 7:36 am
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Rows looking solid mate!
I need to incorporate more core work into my stuff I think. I'm
really lacking here.
#Post#: 1475--------------------------------------------------
Re: Nails Log
By: H0M3R Date: June 12, 2019, 7:43 am
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They looked more like Pendlay rows than BOR to me. Still strong
as fook though, impressive.
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