Bombers Training Log

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bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Bombers Training Log

Postby bomberboy4life » Tue Mar 08, 2016 6:13 am

I've decided to start logging again.

If anyone has some tips i would happily take on board to help me achieve my goals. Thank you in advance

Goals : perform muscle ups on bars & rings.
squat 3 plates for reps
Get better @ my mobility
Get a good conditioning base.

Today : Bench 5/3/1

Bench Press
5 @ 55kg
5@ 60kg
5+ @ 70kg = 15 Reps

Assistance :
Pullups - 5s x 5r - 1 min in between sets
Dips - 5s x 10, 8, 5, 7, 6
Lying Leg Raises 5s x 10r - 1 min rest between sets

Finisher :
3 sets of Farmers Walks 20kg Plate in each hand

Note : Dips & pullups felt hard today, struggled to do 5x5 pullups & extended the rest to 2 mins between dips made a little difference to my numbers, hopefully its just on theday type stuff, bench felt pretty good
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.




bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Wed Mar 09, 2016 7:57 am

Squat
5 @ 60kg
5 @ 70kg
5+ @ 80kg - 12 reps

Assistance

5 x 10

Reverse Hypers ( bend at knees then straighten legs, 3s hold )

Calf Raises
5 x 10 - 80kg, 5 sec hold at top of each rep

Notes :
Quick 1 tonight as went for a bike ride with the kids after work which took a little longer than expected, squeezed out the 12th rep for a new 1rm of 112kg
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Sat Mar 12, 2016 6:18 am

OHP

5 @ 35kg
5 @ 40kg
5+ @ 45kg = 8 reps

Assistance

Pullups 5 x 5 different grips each set

Dips 5 x 10, 10, 7, 9, 10

Notes :
Went alright i suppose, didnt hit big on OHP it is my weakest lift, done better on dips & pullups than i thought i would as i missed a meal today due to being busy at work.
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Thu Mar 17, 2016 1:06 am

3s week
Squat

Warm Up
Shadow Boxing 5 mins

Mobility
Agile 8 plus few other things

Main
3 @ 65kg
3 @ 75kg
3+ @ 85kg = 10 reps

1 x 110kg

Assistance

5s x 10r - +20kg Back Extensions
3s x 5r - Jefferson Curls
5s x 10r - Calf Raises @ 75kg

Notes

Good sesh, low back got a little tight so didnt do any more 50% squats, need to strengthen low back more, jefferson curls are great going to incorporate them in now
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Fri Mar 18, 2016 12:39 am

Bench Press

3 @ 60kg
3 @ 65kg
3+ @ 77kg = 14 reps

Assistance

Weighted Pullups +10kg 5s x 3r
Weighted Dips +15kg 5s x 3r
Trap Bar Deadlift 5s x 5r @ 120kg

Notes :

Fukt up on the AMRAP set misread it it was supposed to be 73kg :doh: probably would of got few more reps with the lighter weight, the dips & pullups were strong same as the TBD.
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Sun Mar 20, 2016 1:18 am

Squat

3 @ 60kg
3 @ 65kg
3+ @ 75kg - 10 reps

Assistance

Glute Ham Raises 5 x 5
Back Extension 5 x 15
Calf Raises 5 x 10 3s hold at top @ 95kg

Finisher

3 sets - 30kg T Bar Swings & 10 Air Squats

Notes :
Do legs twice a week at a lighter weight 531 style just for extra volume as i dont DL, GHR is tough as always but feeling progress slowly, finisher sure did finish me, good WO overall
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Fri Mar 25, 2016 7:22 am

23/03/2016

Squats

5 @ 60
3 @ 70kg
1+ @ 77kg - 10 reps

Assistance

Went football training after the main sets

24/03/2016

Turned into a rest day as got out to camp after 6:30 & was told the kitchen is shutting @ 7:30 so would of been rushing

25/03/2016

Military Press

5 @ 40kg
3 @ 50kg
1+ @ 50kg - 10 reps

Assistance

+10kg Weighted Pull Ups
5s x 4r

+15kg Weighted Dips
5s x 3r

Notes :

Was a good sesh, getting better at OHP, weighted pulls felt strong, but the fucking power tower i was doing dips on was a piece of unstable shit, fuckin thing kept wobbling, it got abit dangerous but i managed to stable it a little but the handles are so narrow that it put me in a weird position & the pool noodle kept hitting it on the way up & down. Was pissed
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Thu Mar 31, 2016 12:36 am

27/03/2016

Squat

5 @ 70kg
3 @ 80kg
1+ @ 90kg - 9 reps

1 x 120kg

Assistance

5x 10
+10kg back extensions

5x 10
90kg Calf Raises

Notes : have limited time while at work, more so the time in which the kitchen closes

28/03/2016

Bench Press

5 @ 60kg
3 @ 70kg
1+ @ 80kg - 13 reps

5s x 6r
pullups/ chinups

5 x 10, 10, 8, 8, 8
Dips

Notes : bench, pulls felt good but fatigued toward the end of the dips, the power tower was unstable that i was using, i dont know if that played a part or not, it was hard to concentrate when it was constantly shaking through the set
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Thu Mar 31, 2016 11:20 pm

Military
New cycle

5 @ 35kg
5 @ 40kg
5+ @ 45kg - 10 reps

1x 20reps of the bar focusing on speed

Assistance

Weighted Pullups
5s x 3r @ +12.5kg

Weighted Dips
5s x 3r @ +17.5kg

Hang Clean to Press
3s x 10r @ 30kg

Lying Leg Raises
5s x 15r
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.

bomberboy4life
Posts: 93
Joined: Sat Oct 12, 2013 11:00 pm

Re: Bombers Training Log

Postby bomberboy4life » Tue Apr 05, 2016 12:28 am

04/03/16

Went football training, was feeling it big time, feeling the kicks better and meausring them heaps better, was very rusty at the start having never kicked a ball properly for over 6 months.

Today

Bench Press

5 @ 55kg
5 @ 60kg
5+ @ 70kg - 17 reps

Assistance

Pullups
5s x 8,6,6,4,6

Dips
5s x 10, 10, 10, 6, 8

Incline BB Bench Press
5s x 10r - 42kg

Lying Leg Raises
5s x 15,10, 15, 10, 15

Farmers Walks
3s x 20kg each hand for time

Notes :
Went away for the weekend so didnt do any workouts, was good.to go back to country shooting & fishing, footy training went well as woke up this morning with legs feeling some DOMS so didnt squat & chose to bench so will double up on squats in the next 3 days.

Fatigued in the pullups and dips but did the same amount of reps as previous cycle so happy with that to say the least
The body does what the mind tells it to do, so just apply the mind to be dedicated & it will show in your results. That goes for everything in life.


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