New year first log | Page 67

Discussion in 'Training Logs' started by fbmmofo, Jan 8, 2013.

  1. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    High bar squat
    5x5 172.5kg

    Close grip bench
    5x5 120kg

    Deficit dead
    6x3 160kg

    Superset of
    OHP 65kg x8
    Chins x8
    3 sets

    Y-T-W
    3x8 2.5kg per hand
     
    #1321
  2. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Front squat
    4x5 80kg

    Feet up bench
    5x5 120kg

    Deficit dead
    6x3 160kg

    Superset of
    BW dips x10
    Barbell curls x10 with 40kg
    3 sets
     
    #1322
  3. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    High bar squat
    5x5 172.5kg

    Close grip bench
    5x5 120kg

    Deficit dead
    6x3 160kg

    Superset of
    OHP 65kg x8
    Chins x8
    3 sets

    Y-T-W
    3x8 2.5kg per hand
     
    #1323
  4. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Squats
    3x3 195kg
    1x3 205kg
    1x3 210kg. 5kg down on my 3rm but pretty happy with that to be honest. Moved pretty slowly but moved.

    Bench
    3x3 135kg
    1x3 145kg
    1x3 150kg 2.5kg down on my best but again happy with that.

    Pause squat
    3x3 172.5kg

    Superset
    Y-T-W x8
    Face pull x20
    3 sets
     
    #1324
  5. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Was supposed to be going for a 3 reps at RPE 9 but wanted to hit my 1rm for the competition.

    Did my last warm up at 230 then jumped to 250kg, moved fairly well, slow but not quite a true max.

    Moved to 255 and got that two which was definitely a max IMO. Down 10kg from my best sumo but conventional doesn't irritate my ass.

    Close grip bench
    4x4 127.5kg

    Barbell curls
    4x8 40kg
     
    #1325
  6. fbmmofo Blue Belt

    fbmmofo
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    Just did some bits and pieces tonight. Away next week and then plan to start sheiko the week after.

    Agile 8

    Squats
    Worked up to a single at 215
    3x5 150kg belt less

    Bench
    3x10 100kg

    Barbell curls
    3x8 42.5kg

    Seated curls
    3x10 7.5kg
     
    #1326
  7. fbmmofo Blue Belt

    fbmmofo
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    First day in the gym in ten days. Been away with the family.

    Started sheiko again, which I've used before not for a few years. Downloaded the official app, it's put me on advanced medium load to start with.

    Agile 8

    Front squats
    1x4 70kg
    1x4 90kg
    3x4 115kg

    Bench
    1x5 85kg
    1x4 100kg
    1x3 115kg
    4x2 125kg

    Back squat
    1x3 125kg
    1x3 150kg
    4x2 175kg

    Dips
    4x8 bw+5kg

    Ab wheel
    3x10
    Supersetted with
    Band face pulls x25

    Going to be sore tomorrow.
     
    #1327
  8. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Paused deadlift - at knee
    1x3 130kg
    1x3 155kg
    4x3 180kg

    Bench
    1x5 85kg
    1x5 100kg
    1x3 115kg
    1x5 115kg
    1x7 115kg
    1x4 115kg
    1x6 115kg
    1x8 115kg

    Pause deadlift- above knee
    1x3 140kg
    1x3 165kg
    4x2 190kg

    Weighted chins
    4x6 bw+10kg

    Safety squat bar Good mornings
    5x5 60kg
     
    #1328
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  9. fbmmofo Blue Belt

    fbmmofo
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    Bench press
    1x5 85kg
    1x4 100kg
    1x3 115kg
    4x3 125kg

    Squat - pause going down
    1x3 115kg
    1x3 140kg
    4x3 160kg

    Board press
    1x3 100kg
    1x3 115kg
    2x3 130kg
    3x2 140kg
    Haven't done this before. It was interesting. Can't decide whether it felt easier or harder than normal bench.

    Dips
    4x8 bw+5kg

    Was supposed to do hyper extensions but don't have the equipment so I did curls instead. Same.

    Seated db curls
    5x8 2.5kg plus db handle each hand
     
    #1329
  10. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Deficit deads
    1x3 130kg
    4x2 155kg

    Incline press
    1x3 100kg
    4x3 110kg

    Block pull ( should be just below knee but was more like mid shin)
    1x3 140kg
    1x3 165kg
    2x3 190kg
    3x2 215kg

    Much harder than I expected

    Dips
    5x4 bw+20kg

    Lunges
    5x5 per leg with 20kg each hand

    Seated db curls
    5x10 5kg plus db bar
     
    #1330
  11. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Squats
    1x5 115kg
    1x4 140kg
    1x3 160kg
    1x3 175kg
    5x2 185kg

    Bench
    1x5 85kg
    1x4 100kg
    1x3 115kg
    5x2 130kg

    French press
    5x6 30kg plus ez bar

    Dips
    4x8 bw+7.5kg
    Supersetted with
    Face pull 4x20
     
    #1331
  12. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Slingshot bench
    1x3 100kg
    1x3 115kg
    1x3 130kg
    4x3 135kg

    Paused dead ( below knee)
    1x3 130kg
    1x3 155kg
    1x3 180kg
    5x2 190kg

    Overhead press
    4x6 75kg
    1x6 70kg

    Lunges
    5x6 20kg per hand

    Ab wheel
    4x8
     
    #1332
  13. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Front squat
    1x4 70kg
    1x4 90kg
    4x4 115kg

    Board press
    1x3 100kg
    1x3 115kg
    1x3 130kg
    2x2 140kg
    3x1 150kg

    Dips
    5x6 bw +20kg

    Chin ups
    4x8 bw +5kg

    Safety bar good mornings
    5x5 70kg
     
    #1333
  14. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Close grip bench
    1x4 85kg
    1x3 100kg
    4x3 105kg

    Double pause deads
    1x3 130kg
    1x3 155kg
    2x2 180kg
    3x1 190kg

    OHP
    5x6 70kg

    Lunges
    5x4 20kg per hand

    Db curls
    5x10 7.5kg
     
    #1334
  15. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Front squat
    1x4 9
    1x4 115kg
    3x3 125kg

    Bench
    1x5 85kg
    1x4 100kg
    1x3 115kg
    2x2 130kg
    2x1 140kg
    2x2 130kg

    Squat- pause going down
    1x3 115kg
    1x3 140kg
    1x3 160kg
    4x2 175kg

    Chins
    4x6 bw+7.5kg

    Seated good morning
    4x5 60kg
     
    #1335
  16. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Deadlift ( paused at knee)
    1x3 127.5kg
    1x3 152.5kg
    1x3 177.5kg
    4x2 192.5kg

    Bench
    1x5 82.5kg
    1x5 100kg
    1x3 115kg
    1x7 115kg
    1x4 115kg
    1x8 115kg
    1x2 115kg
    1x6 115kg

    Deadlift (off blocks)
    1x4 152.5kg
    1x4 177.5kg
    4x4 205kg

    Dips
    4x6 bw +20kg

    Ab wheel
    3x10
     
    #1336
  17. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Board press
    1x3 90kg
    1x3 1075kg
    1x3 125kg
    2x2 140kg
    3x1 150kg

    Squat
    1x5 115kg
    1x4 140kg
    1x3 160kg
    5x2 185kg

    Slingshot bench
    1x4 110kg
    1x4 120kg
    4x4 130kg
     
    #1337
  18. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Pause above knee dead
    1x3 130kg
    1x3 155kg
    1x3 180kg
    4x2 190kg

    Medium grip bench
    1x4 85kg
    1x4 100kg
    4x4 105kg

    Double pause dead
    1x3 130kg
    1x3 155kg
    1x3 180kg
    4x2 190kg

    Skull crushers
    1x6 25kg
    3x6 30kg

    Seated db curls
    5x10 5kg plus bar
     
    #1338
  19. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Front squat
    1x3 90kg
    1x3 105kg
    2x3 115kg
    3x3 125kg

    Bench
    1x5 85kg
    1x4 100kg
    1x3 115kg
    2x3 130kg
    3x2 140kg
    2x3 130kg

    Squat
    1x3 115kg
    1x3 140kg
    1x3 160kg
    4x3 185kg

    Dips
    5x6 21.5kg

    Chins
    4x6 bw+7.5kg

    Db curls
    5x8 5kg plus handle
     
    #1339
  20. fbmmofo Blue Belt

    fbmmofo
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    Agile 8

    Deficit dead
    1x3 130kg
    1x3 155kg
    4x2 180kg

    Board press
    1x3 100kg
    1x3 115kg
    1x3 130kg
    1x3 140kg
    2x2 150kg
    2x1 155kg

    Deadlift from blocks below knee
    1x3 155kg
    1x3 180kg
    2x3 205kg
    2x2 230kg
    2x1 240kg

    Dips
    4x8 bw +20kg

    French press
    5x6 30kg
     
    #1340

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