Nails Log

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XDSHo
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Re: Nails Log

Postby XDSHo » Wed Feb 01, 2012 4:31 am

Do you do any forearm work or do you get enough work from your strongman training?

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XDSHo
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Re: Nails Log

Postby XDSHo » Wed Feb 01, 2012 5:16 am

No issue really mate, just curious. Was browsing through the "post your training pictures" thread and saw your pics from the strongman comp in november, you have some thick forearms. My forearms suck because my inserts are terrible, was seeing if I could pick up any tips. I'm thinking to add some thick bar grip work on my lower body days and see how that pans out

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Nails
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Re: Nails Log

Postby Nails » Wed Feb 01, 2012 10:15 pm

Thursday 02nd February 2012

A1 - Bench Press
60kg x 10 reps
97.5kg x 5 reps
112.5kg x 5 reps
127.5kg x 6 reps --PB by 1 rep. Wasn't really feeling it today, just felt off.
A2 - Neutral Grip Chin ups
x 8 reps
x 8 reps
x 8 reps

EZ Curls
30kg x 10 reps
35kg x 10 reps
42.5kg x 5 reps
42.5kg x 5 reps

Incline Press --2 Notches up
75kg x 10 reps
75kg x 10 reps
75kg x 5 reps
75kg x 5 reps --Must have a weak spot here since these just turned me to jelly. Each rep was crazy hard.
My log

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

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Nails
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Location: Essex, UK

Re: Nails Log

Postby Nails » Thu Feb 02, 2012 9:21 pm

Friday 03rd February 2012

Bench Press --Completely unsheduled but I was early today and the bench was setup from yesterday so it would have been rude not too.
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
130kg x 3 reps

A1 ATG Squats
60kg x 10 reps
60kg x 10 reps
75kg x 8 reps
100kg x 8 reps
112.5kg x 8 reps
140kg x 3 reps --Wow these were deep, think my form went a bit off right in the hole since realistically I lack the flexibility to go this deep. I used a box to make sure I had uniform depth but these weren't box squats more squats to a box. The box was 6", think I need to adjust this to be 9" and they will still be deep and form should not suffer. Loves these even though I can't got as heavy.
A2 Farmers Walk
90kg (Each Hand) x 40m (Turn @ 20m)
90kg (Each Hand) x 40m (Turn @ 20m) --Dropped from my right hand about 10cm before the entire bar was over the line.
90kg (Each Hand) x 40m (Turn @ 20m) -- Could feel my right hand opening just after the turn so turned upo the speed and almost ran over the line.

Happy with today although I'm a little supprised my right hand started losing grip. Thats my strong hand but I do have a lot of bruising on my palm so I wonder if that could be a factor. Just need to keep loading these up and conditioning for higher loads I think. I've done 125kg each hand before so I guess I'm out of practice.
My log

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

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Nails
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Location: Essex, UK

Re: Nails Log

Postby Nails » Sun Feb 05, 2012 9:08 pm

Monday 06th February 2012

Military Press
65kg x 5 reps
75kg x 3 reps
85kg x 5 reps --PB By 2 Reps, think I could have ground out an extra one if I wasn't standing on ice.
85kg x 3 reps
85kg x 3 reps
85kg x 4 reps

1x DB Row
45kg x 10 reps (Each Side)
45kg x 10 reps (Each Side)
45kg x 10 reps (Each Side)

Training was a bit crazy today since my footing was very unstable. It snowed a lot over the weekend so I was standing on a good inch of ice today. Just stuck with strict pressing as didn't want to rock the boat too much and start jumping around with the weight.
My log

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

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Nails
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Location: Essex, UK

Re: Nails Log

Postby Nails » Mon Feb 06, 2012 9:11 pm

Tuesday 07th February 2012

Hang Power Snatch
30kg x 3 reps
35kg x 3 reps
40kg x 3 reps

Deadlift
120kg x 5 reps
180kg x 5 reps
205kg x 3 reps
230kg x 1 rep --Very fast easy rep
280kg x 0 reps --Got to mid shin and stalled out.
280kg x 0 reps --Same, mid shin. Think this is close, just need a bit more speed or learn to grind better.

Wanted to do either high (ish) rep deads or shrugs (or both) but near shit myself on the last rep so decided it was best to leave and have a good clear out.
My log

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

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Nails
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Location: Essex, UK

Re: Nails Log

Postby Nails » Wed Feb 08, 2012 8:23 pm

Thursday 09th February 2012

A1 - Bench Press
60kg x 10 reps
105kg x 3 reps
120kg x 3 reps
135kg x 3 reps --Just going to hit required reps for a bit, my bench used to have a big carryover to my overhead but this has dried up. Need to shift the focus elsewhere.
A2 - Neutral Grip Chin Ups
x 8 reps
x 8 reps
x 8 reps --Need more sets here. Want to start hitting 50 total reps on a regular basis.

Incline Press --2 Notches Up
77.5kg x 8 reps
77.5kg x 8 reps
77.5kg x 8 reps
77.5kg x 8 reps --Still new to these and form is a little shakey but much better than last week. Going to increment again next time.

Chucked in various rows, not sure what weight I used or the reps. Was running low on time so just picked up whatever was closest and rowed until I couldn't row any more. Did 3 sets of this.


My lantern was failing today so most sets were done in the gloom. There was a little light but all it seemed to do was highlight the darkness. Lantern is on charge now but I did notice the sun starting to come up as I locked the garage. Will be good to train in the light again, feel like some sort of nocturnal weightlifting chimp right now.
My log

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

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XDSHo
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Re: Nails Log

Postby XDSHo » Thu Feb 09, 2012 8:31 pm

16 inch forearms are ridiculous. h8chu

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Nails
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Re: Nails Log

Postby Nails » Thu Feb 09, 2012 10:03 pm

Friday 10th February 2012

ATG Squats
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps
60kg x 5 reps --Legs took a fair amount of warming up today, they felt very stiff and weak. After 5 sets they felt loose and warm, all good.
105kg x 5 reps
120kg x 5 reps
137.5kg x 5 reps

Front Squats
120kg x 3 reps
120kg x 3 reps
120kg x 3 reps --Think I may have to lower my safety bars since I kept hitting them and could have gone deeper. I've been doing a lot of shoulder dislocations/dislocates recently, think my shoulders were much tighter than I realised. I now seem to have increased ROM on so many lifts, quite amazing really.

Shrugs
170kg x 20 reps
170kg x 20 reps
170kg x 20 reps
My log

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

w1cked
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Location: Buffalo NY

Re: Nails Log

Postby w1cked » Fri Feb 10, 2012 2:50 am

I've been thinking of giving the 100 band pullaparts/day a shot (DeFranco, Wendler). Thoughts?
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout


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