500+ pull, 05:xx mile | Page 7

Discussion in 'Training Logs' started by SexyMahnaz, Dec 31, 2016.

  1. SexyMahnaz Green Belt

    SexyMahnaz
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    [18/10/17]

    LISS 30 mins
     
    #121
  2. SexyMahnaz Green Belt

    SexyMahnaz
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    [19/10/17]

    Box Squat (heavy)
    barx8
    60x8x2
    100x3, 120x3, 140x3
    160x2x3
    *swapped to a lower, spongier bench
    160xF
    140x2x2

    Deadlift (speed, half conventional half sumo)
    60x8
    100x8x8

    Hammers
    17.5sx8x4
     
    #122
  3. SexyMahnaz Green Belt

    SexyMahnaz
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    [20/10/17]

    Seated BTN Press (heavy)
    Barx8x3
    30x3, 40x3, 50x3
    55x2x5

    Pull-Ups
    x6x4

    [21/10/17

    Bench Press (heavy)
    14sx8x2 (db warm-up)
    40x5
    60x3, 70x3
    82.5x2, 92.5x2
    102.5x2x6

    Pull-Ups
    x6x10

    Low Row
    57x12x5
     
    #123
  4. SexyMahnaz Green Belt

    SexyMahnaz
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    [22/10/17]

    Deadlift (heavy, conventional)
    60x5, 80x5
    100x3, 120x3, 140x3
    160x2
    180x2x6

    Seated BTN Press
    Barx12
    40x8x4

    Pulley Upright Row
    28x10x4
     
    #124
  5. SexyMahnaz Green Belt

    SexyMahnaz
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    [23/10/17]

    LISS 35 mins
     
    #125
  6. SexyMahnaz Green Belt

    SexyMahnaz
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    [24/10/17]

    Bench Press (speed)
    16sx8x2 (db warm-up)
    50x10x7
    50x20

    Box Squat (speed)
    60x8x2
    90x8x3

    Zercher Squat (from floor, speed)
    90x8x3
     
    #126
  7. SexyMahnaz Green Belt

    SexyMahnaz
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    [27/10/17]

    Paused Box Squats (heavy)
    60x8x2
    100x3, 120x3, 130x3
    140x2x4

    Deadlift (speed, sumo + conventional)
    60x8
    100x8x7

    Hammers
    16sx10x4

    Cut the squats and deads a little short as I was feeling some serious tweaks in my right knee. I really want to build my bench & dead, so I'm going to lower the squat volume/intensity a little for the next few weeks.
     
    #127
  8. SexyMahnaz Green Belt

    SexyMahnaz
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    [28/10/17]

    BTN Press (heavy)
    10x8
    20x8x2
    30x5
    40x3, 50x3
    55x2x6

    Pull-ups
    x6x4

    CG Bench Press
    50x8x4

    Feeling worn out, easy day.
     
    #128
  9. SexyMahnaz Green Belt

    SexyMahnaz
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    [29/10/17]

    Bench Press (heavy)
    14sx8x2 (db warm-up)
    50x5
    60x3, 70x3
    90x2, 100x2
    105x2
    100x2x4

    Pull-Ups
    x6x9

    Low Row
    57x12x5
     
    #129
  10. SexyMahnaz Green Belt

    SexyMahnaz
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    [30/10/17]

    Deadlift (heavy, conventional)
    60x6, 80x6
    100x3, 120x3, 140x3
    160x2
    185x2x5

    Seated BTN Press
    Barx12
    40x8x4

    Pulley Upright Row
    28x10x4
     
    #130
  11. SexyMahnaz Green Belt

    SexyMahnaz
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    [1/11/17]

    LISS (jog) 45 mins
     
    #131
  12. SexyMahnaz Green Belt

    SexyMahnaz
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    [4/11/17]

    Bench Press
    (speed)
    15sx8x2 (db warm up)
    40x10
    50x10x9

    Paused Box Squat (speed)
    70x8x9

    Curls
    15sx10x4
     
    #132
  13. SexyMahnaz Green Belt

    SexyMahnaz
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    [5/11/17]

    Paused Box Squat (heavy)
    70x8x2
    100x3, 120x3
    140x2x7

    Deadlift (speed, conventional + sumo)
    60x8
    90x8x7

    CG Bench Press
    50x8x4
     
    #133
  14. SexyMahnaz Green Belt

    SexyMahnaz
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    [6/11/17]

    Bench Press (heavy)
    50x8
    60x5
    70x3, 80x3
    90x2, 100x2
    105x2
    100x2x3

    BTN Press
    10x10x2
    20x8
    40x8x3
     
    #134
  15. SexyMahnaz Green Belt

    SexyMahnaz
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    [8/11/17]

    AM
    1km run moderate pace

    PM
    Deadlift [conventional, heavy]
    60x6, 100x6
    120x3, 145x3
    165x2, 175x2
    190x2x4

    Pull-ups
    x7x6
     
    #135
  16. SexyMahnaz Green Belt

    SexyMahnaz
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    [9/11/17]

    1.4km Run moderate pace

    [10/11/17]

    Bench Press
    50x10x10
    70x1
    100x1
    110x1

    Front Squat
    90x2x10
     
    #136
  17. SexyMahnaz Green Belt

    SexyMahnaz
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    [11/11/17]

    Box Squat (18", firm bench)
    60x8x2
    100x5, 120x5
    140x3, 160x3
    170x2 (PB)
    180x1 (PB)
    190x1 (PB)
    200x1 (+40kg PB)

    BTN Press
    10x10x3
    20x10x2
    30x10
    40x8x3

    Deadlift (conventional)
    60x5
    100x3, 140x3
    170x2
    200x1
    210x1 (PB)
    220x1 (PB)
    230x1 (+27.5kg conventional PB) (+5kg all time PB) (Log Goal)

    Boom. I'd never really maxed out properly on box squats before, they felt felt really strong-- & the feeling carried over into my deads. If I pull up OK tomorrow I'll take a run @ the sub 6 mile. Bodyweight's 84.5kg.
     
    #137
    vision1 and KotovSyndrome like this.
  18. SexyMahnaz Green Belt

    SexyMahnaz
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    [12/11/17]

    Mile Run 06:41

    I went pretty close to all out but didn't even come close to breaking 6 mins. Not surprising since all I've been doing are LISS runs, but part of me thought I'd be able to just wing it & make it happen. I'll keep trying & very gradually add more running to my week.

    Lifts from yesterday:

     
    #138
    Last edited: Nov 11, 2017
  19. LatFlare EADC

    LatFlare
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    fuck yeah dawg yuuuuuge PBs!

    what program are you doing?
     
    #139
  20. SexyMahnaz Green Belt

    SexyMahnaz
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    Thanks m8!

    No program but I saw this interview with Eddie Hall about 2 months ago. Watch it from 1:04:45.



    I've been doing my own thing but trying to use those principles (combining heavy & speed work). So for compounds each week 1 heavy session of doubles (however many I feel like, sometimes 8 sometimes only a few) & then one session of speed work doing ~40% 1RM or less, for sets of 8-10x8-10
     
    #140
    Last edited: Nov 11, 2017
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