Nails Log

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

Re: Nails Log

Postby Nails » Tue Feb 03, 2015 11:38 pm

Wednesday 04th February 2015

--MAIN WORK--

Squats
70kg x 5 reps
120kg x 5 reps
160kg x 1 rep
--Belt on, I've been forgetting to record this recently.
180kg x 2 reps
180kg x 2 reps
180kg x 2 reps
180kg x 2 reps
180kg x 2 reps
180kg x 2 reps
180kg x 2 reps
180kg x 2 reps --All fast reps with the exception of the very last one which I decided to pause for 5 seconds. That made it a grinder. I won't do that again, I want fast explosive reps not slow ones. Feels like I've been a bit conservative but I'll stick with it for this cycle.

--EXTRA'S--

Need some recovery today, chest is in bits after yesterday.
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 Feb 09, 2015 6:42 pm

Tuesday 10th February 2015

--MAIN WORK--

Still feeling rough after nearly a week of illness, on the mend but not there yet.

Bench Press
60kg x 5 reps -- Feels very heavy
100kg x 3 reps
130kg x 1 rep
150kg x 1 rep --Felt like a car but went smoothly if a little slower than I'd have liked.
130kg x 3 reps
130kg x 3 reps
130kg x 3 reps
130kg x 3 reps
130kg x 3 reps
130kg x 3 reps--Damn managed to put the bar on my hand in the rack. Had to chalk my hand quite a bit after that since it was slippy with blood. I'll b;led later, I want to get my sets done.
130kg x 3 reps
130kg x 3 reps --Done. Not my best performance and I had to dig deep to get the last sets.

Press
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps --What a difference, all sets and reps were smooth fast, almost effortless and very enjoyable. I've gone a bit on the light side here but there's room for progression.


--EXTRA'S--

Need some recovery today, chest is in bits after yesterday.[/quote]
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 » Wed Feb 11, 2015 10:00 am

Wednesday 11th February 2015

--MAIN WORK--

Squats
70kg x 5 reps
120kg x 5 reps
160kg x 1 rep
--Belt on
200kg x 1 rep --Considered going for a 210 or maybe 220, this was an easy rep.
185kg x 3 reps
185kg x 3 reps
185kg x 3 reps
185kg x 3 reps
185kg x 3 reps
185kg x 3 reps
185kg x 3 reps
185kg x 3 reps --hmm felt harder than it should of done, reps started getting to me in the end. Guess that's the illness again. Meh got all the reps.

--EXTRA'S--
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 » Thu Feb 12, 2015 1:43 am

Thursday 12th February 2015

--MAIN WORK--

Press
Bar x lots - DOMS is just unreal, can hardly move.
60kg x 5 reps
70kg x 3 reps
80kg x 1 rep
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps

Bench Press
60kg x 5 reps
100kg x 3 reps
125kg x 2 reps --Done. Just now power left in me at all. I've decided to dial back my training max for the rest of the cycle since I'm not yet adjusted to bench and press on the same day. Give me a few weeks and it will all be settled in nicely.

--EXTRA'S--

2 Mile Walk
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 » Thu Feb 12, 2015 10:12 pm

Friday 13th February 2015

--MAIN WORK--

Tried a hook grip today, gonna take some getting used to but I quite like it.

Deadlift
70kg x 5 reps
120kg x 3 reps
160kg x 1 rep
200kg x 1 rep
--Belt on
240kg x 1 rep
172.5kg x 3 reps
172.5kg x 3 reps
172.5kg x 3 reps
--Switched to a mixed grip as thumbs had given up.
172.5kg x 3 reps
172.5kg x 3 reps
172.5kg x 3 reps
172.5kg x 3 reps
172.5kg x 3 reps

--EXTRA'S--
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 » Wed Feb 18, 2015 12:47 am

Wednesday 18th February 2015

--MAIN WORK--

Reason/excuse #856 why I didn't train today - Universe doesn't like me.

--EXTRA'S--

I decided since things aren't going my way for the morning sessions I'd at least get some work in at lunch.

KB Swings
40kg x 25 reps -- Not sure what's happened but my form has improved drastically. Guess I simply wasn't strong enough for good reps before.

1xDB Clean and Push Press --Alternating sides each rep.
40kg x 5 reps (Each Side)
40kg x 5 reps (Each Side)
40kg x 5 reps (Each Side)
Gassed me out, that's exactly what I was aiming for, light but with a high work rate.

Run x 1 mile
Not sure what happened here I intended to go for a brisk walk just to keep my heart rate up a touch. Found myself running shortly after starting. I though I'll just walk when I get tired but I didn't get tired. That's a nice little bonus if nothing else. All very easy really. I need more of this fitness stuff for the next few weeks in the run up to my grading.
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 » Thu Feb 19, 2015 12:44 am

Thursday 19th February 2015

--MAIN WORK--

Yes Finally got out to the garage and managed to get a KM session in last night. Happy days.

Press
bar x 20 reps
60kg x 5 reps
70kg x 3 reps
80kg x 1 rep --So much easier than last time
90kg x 1 rep --I'll be doing 100 as a meh rep soon. Come on, come on.
65kg x 3 reps
65kg x 3 reps
65kg x 3 reps
65kg x 3 reps
65kg x 3 reps
65kg x 3 reps
65kg x 3 reps
65kg x 3 reps

Bench Press --Paused
60kg x 5 reps
100kg x 3 reps
112.5kg x 2 reps
112.5kg x 2 reps
112.5kg x 2 reps
112.5kg x 2 reps
112.5kg x 2 reps
112.5kg x 2 reps
112.5kg x 2 reps
112.5kg x 2 reps --On the very last rep I managed to really get my lats into the lift. The bar flew up so hard my upper back came off the bench. Fingers crossed I can learn how to do this more and more, it will really help with the big weights.

--EXTRA'S--

30 minutes KM shadow boxing. Practising all the strikes that will be coming up the grading plus some random combinations. I could really use a punch bag or even better a training partner but yet again some things better than nothing.
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 » Fri Feb 20, 2015 1:06 am

Friday 20th February 2015

--MAIN WORK--

Deadlift
--Hook grip
70kg x 5 reps
120kg x 3 reps
150kg x 1 rep
--Belt on
185kg x 2 reps
185kg x 2 reps
185kg x 2 reps
--Mixed grip, thumbs crying off. Give them a few more weeks and they'll adjust.
185kg x 2 reps
185kg x 2 reps
185kg x 2 reps
185kg x 2 reps
185kg x 2 reps --All very rapid today and not taxing.

--EXTRA'S--

KB Swings
40kg x 25 reps
40kg x 25 reps --Phew, this put me on my arse.

Had a got at DB clean and push press but shoulders are a little fatigued from yesterday so sacked that off.

Run x 1 mile -- Easy as you like. Considering doing two 1 mile intervals with say 3 minutes rest. Fitness feels like it is on the rise in general but improvements can certainly be made.
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 Feb 23, 2015 2:10 am

Monday 23rd February 2015

--MAIN WORK--

Squats
60kg x 5 reps
100kg x 5 reps
140kg x 3 reps
170kg x 2 reps
--Belt on
200kg x 1 rep
220kg x 0 reps --Pitched forward and dumped the bar on the safeties. Pissed off.
Had a bit of a hissy fit at this point then decided to take off 200kg and dead squat it back up.

Dead Squat
200kg x 1 rep. Flew up, no issues at all (this could actually be a PB). So power is not an issue. Decided to back the weight off and try and find what went wrong.

Squats
100kg x 30 reps --Singles, rack and unrack everytime, getting my set up right. Realised on rep 29 my form was off because I wasn't packing my neck correctly. Set that and suddenly I had power in my hips.
100kg x 20 Reps --Singles and all felt beautiful.

As a result I'm backing off my squat training max slightly so I can feel my form again. I'm also resetting the cycle since it's been too hit and miss lately. Fingers crossed all the illness is done for now so I can crack on.

--EXTRA'S--

Tabata KB Swings 40kg
Why did I think this was a good idea, feel like dieing and puking, in that order.

Kroc Rows
40kg x 10 reps
50kg x 10 reps
70kg x 15 reps + 5 reps --Regrip and a slight rest at the 15 rep mark.
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 Feb 24, 2015 2:41 am

Tuesday 24th February 2015

--MAIN WORK--

Bench Press -- Paused
60kg x 5 reps
100kg x 3 reps
120kg x 1 rep
140kg x 1 rep
105kg x 3 reps
105kg x 3 reps
105kg x 3 reps
105kg x 3 reps
105kg x 3 reps
105kg x 3 reps
105kg x 3 reps
105kg x 3 reps

Press
60kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps
75kg x 2 reps

Nothing special today but happy to get the grunt work in

--EXTRA'S--

boat loads of work on today so nothing else.
My log

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


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