Nails Log

Post your workouts
User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Sun Dec 28, 2014 7:04 am

fctilidie wrote:Huge trap bar deadlift. Such a strong grip.


Cheers mate, I really love that bar, plays right to my strengths. Funny thing is I think straps would make the lift harder. I can pick up anything with a neutral grip, back and legs are the limit not grip.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle




User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Mon Dec 29, 2014 12:42 am

Monday 29th December 2014

--MAIN WORK--

My body has been racked with DOMS for the last few days and only today am I able to actually function so with that in mind I decided to have gayness in the anus and skip out on my main work.

--EXTRA'S--

Kneeling Rollouts - Paused
x 10 reps
x 10 reps
x 10 reps

Kroc Rows
60kg x 10 reps
60kg x 10 reps
60kg x 20 reps --Although the reps remain the same each rep was much stronger than previously. Grip was rock solid and there was very little body English. I'm clearly getting better although I couldn't manage that 21st rep.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Tue Dec 30, 2014 6:37 pm

Wednesday 31st December 2014

--MAIN WORK--

Safety Squats
65kg x 5 reps
105kg x 5 reps
150kg x 3 reps --PB, new 3rm. Sat a bit more upright today and managed to get good tension in my abs. Made for a deeper squat, really hit my hamstrings.

Bench Press
60kg x 5 reps
100kg x 5 reps
140kg x 2 reps
I focused on form and setup a lot today. I did a lot more unracks than reps. Ended up lowering hooks a little as I found with ~1rm weights I have to lose upper back tightness in order to unrack the bar. I think the heavy weight forces me into a deeper and tighter position, just need to keep that and not let it disappear before the rep has even started. I also realised my leg drive has taken a leave of absence again. That's something I struggle with, it comes and goes but mostly goes.

--EXTRA'S--

Nope. Getting my new TV delivered today so I'll be spending my "spare time" putting that up.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Mon Jan 05, 2015 12:49 am

Monday 05 January 2015

--MAIN WORK--

Safety Squats
65kg x 5 reps
65kg x 5 reps
105kg x 5 reps
150kg x 3 reps --So much easier than last time, I think I'm starting to get stronger on this lift. Think I'll add an extra 5kg next time.

Trap Bar Deadlift - High Handles
135kg x 5 reps
175kg x 3 reps
215kg x 3 reps
255kg x 3 reps
285kg x 1 rep --Ran out of time, if I'd realised in advance I'd have gone for a triple on this set as it was easy enough. Really I wanted 315kg but such is life, there's always next week.

--EXTRA'S--

Kneeling Rollouts - Paused
x 10 reps
x 10 reps
x 10 reps

Kroc Rows
60kg x 10 reps
60kg x 10 reps
60kg x 20 reps -- Really getting better at these and grip is much more solid, just need to try and get more reps. Got a bit stuck in the mud here but I can feel improvement so it's all good.


Krav Maga starts back up tonight, can't wait to get stuck back in. Should be going for my P1 grading in March.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Tue Jan 06, 2015 1:05 am

Tuesday 06 January 2015

--MAIN WORK--

Safety Squats
65kg x 5 reps
105kg x 5 reps
155kg x 3 reps --PB new 3rm.

Bench Press - Paused
60kg x 5 reps
100kg x 5 reps
125kg x 5 reps
125kg x 5 reps

--EXTRA'S--

Had to do other stuff today so:

Push Ups
x 15 reps
x 15 reps
x 15 reps
x 15 reps
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Al200msprinter
Posts: 948
Joined: Sat Aug 25, 2012 5:10 am
Location: Wales

Re: Nails Log

Postby Al200msprinter » Tue Jan 06, 2015 9:25 am

Nice work on those rows mate, what is the goal with them?

User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Thu Jan 08, 2015 2:03 am

Thursday 08 January 2015

--MAIN WORK--

Teething baby caused me to skip out again today. It's going to be an ongoing story for the time being.

--EXTRA'S--

1xDB z-press
30kg x 5 reps
35kg x 3 reps
40kg x 3 reps --Really tough on the left.

Sandbag Clean and Push Press
130kg x 1 rep --Failed the press
130kg x 1 rep --Failed the press
Left it there as I tweak something in my left forearm. It's not major but continuing could have made it worse.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Al200msprinter
Posts: 948
Joined: Sat Aug 25, 2012 5:10 am
Location: Wales

Re: Nails Log

Postby Al200msprinter » Thu Jan 08, 2015 9:10 am

Sorry to hear about the little one!

Nails wrote:
Al200msprinter wrote:Nice work on those rows mate, what is the goal with them?


Cheers mate. I realised my upper back was letting me down and becoming the weak link in the chain so thought I'd best address it. Rowing has never been one of my strengths so it all makes sense really. Kroc rows appeal to me since they're a bit insane and promote all the attributes I'm interested in (strength, size, mental toughness, etc). They are certainly working as my back it notably bigger and indeed stronger. I'm at the end of the "newbie" part so gains will no longer be easy but in my minds eye that's where the fun starts. The newbie period is just unlocking what you already had, the hard slog after that is forcing your body to adapt and grow. In terms of numbers I'm aiming at 60kg x 40 reps, 70kg x 20 reps and 100kg x 10 reps. My first goal is 70kg x 20 reps by (or in) early March. Above 70kg will force me to build a new db handle so that goal has to be hit first.


Awesome. 70kg x 20 & 100kg x 10 would be amazing, no doubt you'll achieve them. Kroc rows always beat me up and make me feel ill.

Keep it up Nails!

User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Fri Jan 09, 2015 1:03 am

Friday 09 January 2015

--MAIN WORK--

Same old story today.

--EXTRA'S--

Kneeling Rollouts - Paused
x 10 reps
x 10 reps
x 10 reps

Kroc Rows
60kg x 10 reps
60kg x 10 reps
60kg x 23 reps --PB by 3 reps, grip felt so much stronger today. Forearms look like they are on the grow so the two could go hand in hand (pun intended)
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

User avatar
Nails
Posts: 2936
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Mon Jan 12, 2015 2:20 am

Monday 12 January 2015

--MAIN WORK--

Safety Bar Squat
65kg x 5 rep
105kg x 3 reps
155kg x 3 reps

Trap Bar Deadlift - High Handles
135kg x 3 reps
175kg x 3 reps
215kg x 3 reps
255kg x 1 reps
--Belt on
285kg x 3 reps --PB new 3rm. I think I could have got 5 if I'd gone to complete failure but I was happy with this.
255kg x 5 reps --Not sure if this is a new 5rm or not, it felt easy so possibly not. Again I could have got more but it's not my intention to cripple myself right at the start of the week. That's what Fridays are for.

I learned an important lesson today, don't let your phone decided if it needs the flash/light on.



--EXTRA'S--

Kneeling Rollouts - Paused
x 10 reps
x 10 reps
x 10 reps --I fee like my form on these has improved, they certainly feel harder. This is encouraging as I'm also feel great abs engagement on other lifts.

Kroc Rows
60kg x 10 reps
60kg x 10 reps
70kg x 10 reps --Very happy with these. As usual the numbers do not tell the whole story. I had very little body english but really exaggerated the stretch at the bottom and felt a huge contractions when retracting my shoulder blade. Lats were relitively unpumped today though. Might have to do a light uber rep da since they are just awesome.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle


Return to “Workout Logs”


Who is online

Users browsing this forum: No registered users