500+ pull, 05:xx mile

[14/12/17]

Zercher Lift (from floor)
70x5, 110x5
150x3
170x2
190x1 (+7.5kg PB)
200xF

I made some tiny adjustments (higher bar placement, slightly wider stance) & crushed it.
 
I've had a case of food poisoning since last Thursday evening & lost a bunch of weight. Still not 100%, will probably only have one or two light sessions before Xmas if that.
 
[21/12/17]

Bench Press
50x5, 60x5
70x3, 80x3, 90x3
100x2x2
80x8x2

[22/12/17]

Deadlift (sumo + conventional)
60x5
100x8x6
 
[31/12/17]

Bench Press
50x5, 60x5, 70x5
80x8x6

Barbell Rows
50x10x5

BTN Press
10x25x4

[1/1/18]

Bench Press
50x10x6

Barbell Rows
50x10x6

[2/1/18]

Deadlift (conventional)
60x8, 60x5
100x5
120x3, 140x3, 160x3
180x2x5

Pull-Ups
x6x4

Upright Cable Rows
whateverx10x3

BTN Press
10x25x4
 
Volume.

Lots of it.

Yeah I hope you're right- I'm gonna try doing more rows & benching at least 3 times a week instead of 1-2.

[3/1/18]

LISS 35 mins

[4/1/18]

Bench Press
50x10x7

BTN Press
10x25x4

Barbell Rows
50x10x5

Deadlift
(conventional + sumo)
90x8x5

Zercher Squat (from floor)
90x5x3
 
[5/1/18]

Box Squat
60x8
100x5
120x3, 140x3
160x2x5

BTN Press
10x25x3

DB Curls

10sx15x7

Pulley Rope Pulldowns
43x15x7
 
[6/1/17]

BTN Press
10xheapsxheaps

Bench Press
Barx5, 50x5, 60x5, 80x5
90x3
100x2x7

BTN Press
30x5
40x8x4
 
[7/1/17]

Bench Press
50x5, 60x5
80x6x6

Back Squat
70x5x7
 
Trained a few times but didn't log. Today:

[15/1/17]

BTN Press
10xheapsxheaps

Bench Press
Barx10
50x5, 60x5
80x3, 90x3
100x2x2
100x3
100x2x3



My upper body lifts really suck, & I'm trying to fix them. Other than adding volume & just putting in the work, if something stands out technique wise please shout out. My sticking point is definitely 1/3 - half way up rather than off the chest.

Muscle Clean to OHP
30x5, 40x5
50x3
60x2x5
 
kinda looks like you're not getting any leg drive. check out australianstrengthcoach on insta he gives great tips on setup and technique in his stories. he's pretty strong and has trained haftor bjornson for wsm where he challenged eddie hall in the deadlift and alex simon for big dogs 2 where he came second and smashed a bunch of records.

 
kinda looks like you're not getting any leg drive. check out australianstrengthcoach on insta he gives great tips on setup and technique in his stories. he's pretty strong and has trained haftor bjornson for wsm where he challenged eddie hall in the deadlift and alex simon for big dogs 2 where he came second and smashed a bunch of records.



Thanks man, good pick up. I wasn't trying to use any leg drive at all.

[16/1/18]

BTN Press
15x20x4

Bench Press
Barx10
50x5, 70x5
80x5x5

Barbell Rows
70x5x5

DB Curls
10sx20x4

Tricep Pulldowns
9downx10x4
 
[25/1/18]

Deadlift (conventional)
60x6, 100x6
120x3, 140x3
160x2, 180x2
200x1
210x1

Fell off the wagon a little bit but I got this done during my break @ work; felt surprisingly easy
 
[28/1/18]

Bench Press
50x10x7

Rows
50x10x7

Muscle Clean to OHP
50x5x5
 
[29/1/18]

Box Squat
60x8, 100x8
120x3, 140x3
160x2x6

Curls
10sx10x6

Pulldowns

Xx10x6

Cable Upright Rows

Xx10x3

[30/1/18]

Bench Press
Barx10
40x8
60x5, 70x5
80x3
90x2
100x2x2
102.5x2x2
100x2x2

Muscle Clean ==> OHP
30x5, 40x5, 50x5
60x3x3
 
[3/2/18]

Deadlift (conventional)
60x8
100x6
120x3, 140x3, 160x3
180x2x3

Zercher Lift
140x3x3

Lazy, not feeling it.
 
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