Nails Log

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David_89
Posts: 2726
Joined: Sun Jun 21, 2009 1:27 am
Location: Australia

Re: Nails Log

Postby David_89 » Mon Dec 05, 2011 10:10 pm

18" Rack Pulls
120kg x 5 reps
145kg x 5 reps
175kg x 5 reps
205kg x 20 reps --PB, new 20RM (20rm sounds so wrong)


How unfunctional of you, 20 rep sets with a partial movement. All your sarcomeres are about to explode into a puddle of unfucktional. :mozilla_laughing:

w1cked
Posts: 3967
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Nails Log

Postby w1cked » Tue Dec 06, 2011 12:12 am

Nails wrote:Tuesday 6th December 2011

Power Snatch
37.5kg x 5 reps
42.5kg x 5 reps
47.5kg x 5 reps

18" Rack Pulls
120kg x 5 reps
145kg x 5 reps
175kg x 5 reps
205kg x 20 reps --PB, new 20RM (20rm sounds so wrong)

Its a slippery slope you're on...gonna be posting your 30 rep cleans and thrusters, for time, next.
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

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Nails
Posts: 2954
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Thu Dec 08, 2011 8:24 pm

Friday 9th December 2011

A1 - Front Squat
67.5kg x 10 reps
80kg x 10 reps
95kg x 10 reps --These hurt like a bitch
A2 - Farmers Walks
75kg (Each Hand) x 40m (Turn @20m)
75kg (Each Hand) x 40m (Turn @20m)
75kg (Each Hand) x 40m (Turn @20m) --Nice and fast, had good pace on these. The turn is getting quicker but it's still not quick enough.

Squat
140kg x 5 reps
140kg x 5 reps --These were much deeper than usual. I've been doing front squats because I can get deeper on them and maintain good form. Looks like I'm getting some carry over on my squat.
My log

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

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Nails
Posts: 2954
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Sun Dec 11, 2011 9:15 pm

Monday 12th December 2011

Military Press
67.5kg x 5 reps
70kg x 3 reps
80kg x 5 reps

A1 DB Rows
30kg x 15 reps (Each Side)
30kg x 15 reps (Each Side)
40kg x 8 reps (Each Side) --Still crap but getting better.
A2 Axle Press --Reps from shoulder
75kg x 5 reps
80kg x 5 reps --Really need to work on my continental clean. Haven't got a big enough power gut.

Too much talking, not enough lifting today. Quite happy with military press since is the first time I've gone heavy on these for a long time. Should crack 100kg before over long.
My log

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

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Nails
Posts: 2954
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Mon Dec 12, 2011 9:22 pm

Tuesday 13th December 2011

Power Snatch
40kg x 3 reps
45kg x 3 reps
50kg x 3 reps

Deadlift
70kg x 5 reps
120kg x 5 reps
140kg x 5 reps
180kg x 5 reps
200kg x 3 reps
252.5kg x 1 rep --PB by 2.5kg
272.5kg x 1 rep --PB by a further 20kg. Very happy with this, think I'm good for a few more KG. Grip is starting to be a factor.
My log

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

w1cked
Posts: 3967
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Nails Log

Postby w1cked » Tue Dec 13, 2011 1:17 am

600 lbs !!!! :romance-admire:
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

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David_89
Posts: 2726
Joined: Sun Jun 21, 2009 1:27 am
Location: Australia

Re: Nails Log

Postby David_89 » Tue Dec 13, 2011 1:42 am

Great stuff man. Next stop, 7 plate city!

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David_89
Posts: 2726
Joined: Sun Jun 21, 2009 1:27 am
Location: Australia

Re: Nails Log

Postby David_89 » Tue Dec 13, 2011 10:49 am

Perhaps just add rack pulls against doubled bands as an assistance movement? I find them pretty damn hard and 'top heavy'. Doubling some 20kg resistance bands makes it pretty tight, you may need a little tighter though, seeing as you pull 200lbs more than me Now, that's funny.

If you can't use them on a rack like that, then some banded pulls or band GMs after your work sets would probably work as well. Have you got band pegs on your rack? Or you going to go underfoot (I've only seen a few guys do this, can't imagine it would be as good as on a rack)

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Nails
Posts: 2954
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Wed Dec 14, 2011 9:26 pm

Thursday 15th December 2011

A1 - Bench Press
60kg x 10 reps
100kg x 3 reps
115kg x 3 reps
130kg x 4 reps --PB by 3 reps with this weight
A2 - Thick Bar Chin Ups
x 5 reps
x 5 reps
x 5 reps
x 5 reps --Excellent, no elbow pain.

B1 - Bench Press --Wider Grip, Pinkies Near Rings
115kg x 5 reps
115kg x 5 reps
115kg x 5 reps
B2 - Close Grip EZ Curls
25kg x 5
25kg x 5
25kg x 5 --Happy that these don't give me elbow/forearm pain but these suck big time. Think I'll replace them with some underhand rows until my forearm recovers.
My log

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

User avatar
Nails
Posts: 2954
Joined: Thu Sep 21, 2006 3:17 am
Location: Essex, UK

Re: Nails Log

Postby Nails » Thu Dec 15, 2011 9:03 pm

Friday 16th December 2011

A1 - Front Squat
60kg x 8 reps
72.5kg x 8 reps
87.5kg x 8 reps
102.5kg x 8 reps
A2 - Farmers Walk
80kg (Per Hand) x 40m (Turn@20m)
80kg (Per Hand) x 40m (Turn@20m)
80kg (Per Hand) x 40m (Turn@20m)

Squat
140kg x 6 reps
140kg x 6 reps --Very deep, need to film these since they muust be near enough atg. Just need to get more sets in.
My log

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


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