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my log part deux...

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    #32
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    chin ups
    6x3 front grip ( wide grip)

    inclined bench
    5x5 @70kg

    declined tricep extensions
    14kg dumbells 4 sets of 8

    rev fat bar curls
    4sets of 8 with 5kg on the fat bar..think it weighs 17kg

    Thoughts: was meant to be day 1 in my shirt again today getting ready for ipo bench in spetember but due to lack of training partners it looks like thats out the window...so today i said after 8 weeks or so of normal chinups id try wide grip..its the one exercise ive never been able to do before...till today so im happy enough


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    #33
    DM-BM
    Registered Users Posts: 338 ✭✭DM-BM


    Cool log, out of curiosity are you the same Drifter from E30owners site?


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    #34
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    there is only one drifter my friend....

    quick update... fecking dying sick mad to train but can barely walk let alone squat!!!
    hope to be back in action soon...


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    #35
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    right had enough and trained this morning

    chinups wide grip

    6 sets of 3

    indclined bench
    75kg 5x5

    hex bar shoulder press

    bar + 25kg 4 sets of 8

    barbell tricep extensions to the chin
    30kg 4 sets of 8

    hammer curls
    4 sets of 8 16kg dumbells


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    #36
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    yesterday

    quick swim...nothing much

    today
    morning session

    bench
    60x5
    80x3
    100x3
    shirt on
    120 x1 onto 2 board
    130x1 ont0 1 board
    140x1 onto chest--fail
    130x1 onto chest
    140x1 onto chest

    3 boards
    140x3
    145x3

    2 boards
    140x3
    145x3

    t-bar rows
    60x6
    70x5x5

    face pulls with a band

    2 sets of 10

    afternoon session

    ultra wide incline bench
    60x8x3

    lat pull downs
    100lbsx10x5

    dumbell 4 presses
    34kgx8x2

    declined tricep extensions super seted with seated hammer curls
    4x8 on each with 10kg dumbells


    thoughs: right id forgotted how to use a shirt felt great to be back no much weight thrown around today still only wk1 and i need to find that grove again....

    wight just below 15 stone today too...


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    #37
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    swimming again

    20 lenghts of the pool...

    had a great laugh afterwards with 2 of the lads trying to get me to do a handstand in the pool....yes yes i am 12...


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    #38
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    squat
    60x5
    80x5
    100x5
    110x3
    120x3
    130x3
    140x3

    sumo dead lifts
    100 5x5

    45 deg back raises
    8x4 with the technique bar

    rev hpys
    4x8 bodyweight

    leg raises
    4x6 with light medicine ball

    thoughts:first lower back session since the flu..didnt go too mad didnt really have a plan when entering the gym. light sumos were nice fro a change and the 3's were easy. gonna use this as a light week and et back into my x12's next week..will prob start from scratch with them again. my trainings going to be all over the place next few weeks though with work and stuff.. counting down the days till my training partners come back from the summer in the states and can start focusing on nationals then..


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    #39
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    right im going to have to start keeping this again..

    where ive been at since i last posted...

    Trainings been going well recently..late august and all of september were a write off due to being away with work. but since then some solid training has been done. i attempthed the 9 week russian extended cycle and reached week 5 and got a belt of the man fly which ruined that. saying that the foirst 5 weeks wre high volume which has benfited me alot. since then ive been working to a max 5 rep on all lifts and have been hitting PB's every week 6 in the past 7 days in fact!

    my current 5 rep PB's are

    bench 115kg x5 previous 105x5
    squat 145kgx5 previous 135x5
    deadlift 160kgx5 previous 150x5
    dumbell press 55kgx5 previous nothing that big!!
    leg press 250kgx5

    im going to take a crack of 165x5 deadlift and 150x5 squat and 260x5 leg press this week

    my 1rm are bench 132.5 squat 162.5 and deadlift 180 im going to cycle to max 3's coming up to xmas and poss for 2 weeks after then cycle to max 1's and all going well take a crack of 140 bench in the IDFPA single lifts in Febuary. Either way going by by 5rm i should break all previous 1rm's on training fairly soon.

    This is the strongest ive ever been so it would be rude not to consider doing some competitions next year...

    oh bodyweight 94.5kg..but im alot leaner than i was 6 months ago!

    right now i really have to keep this up to date..


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    #40
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Yesterday

    Bench
    60x5
    80x5
    100x5
    110x5
    115x5-pb

    T-bar row
    50x8
    60x8
    70x6
    70x6
    70x4

    Declined dumbell tricep extensions

    4 sets of 8 with 14kg dumbells

    Hammer curls
    4 sets of 8 with 20kg bells

    Thoughs: new bench pb well happy.. new 1rm looks set to fall soon:D


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    #41
    Arsenal1986
    Registered Users Posts: 654 ✭✭✭Arsenal1986


    Never even saw ud a log!some class benching and squatting there man! Cant help but notice a distinct lack of your beloved Chins in there though!


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    #42
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Arsenal1986 wrote: »
    Never even saw ud a log!some class benching and squatting there man! Cant help but notice a distinct lack of your beloved Chins in there though!

    ah ha thats where your wrong...im basing the training on a 3 main day cycle now but ive been doing an extra assistance day with some strongman stuff...we got some new kit since you left logs and stuff... so chins weighted pushups and log presses get hammered out once a week...im still getting great carry over to the bench from the chins im alot more stable with the weight now my lats are stronger!!


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    #43
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Deadlift
    60x5
    100x5
    120x5
    140x5
    165x5-pb
    170x3-pb

    Legpress
    80x6
    120x6
    160x6
    200x6
    240x6
    250x6

    overhead lunges
    4 sets of 8 with just the bar

    side bends on 45Degree back raise
    4 sets of 6 with 14kg dumbell

    Core
    4 sets of 8 with the ab wheel

    Thoughts

    What can i say i went in wanting 165x5 and i blitzed it..the 170x3 was uber easy could have done 170x5.Trainings been going well recently and im happy


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    #44
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Sh1t. What ever you're doing is working. That's massive pulling. Especially after 165x5!!


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    #45
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Hanley wrote: »
    Sh1t. What ever you're doing is working. That's massive pulling. Especially after 165x5!!

    it was the 5 weeks of gut busting volume in the russian cycle...its going to be done again after feb this time increacing the working weight for the 5 weeks by 10kg on each lift...should set me up nicely for nationals...


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    #46
    Arsenal1986
    Registered Users Posts: 654 ✭✭✭Arsenal1986


    thats unbelievable deadlifting man!dambit the one thing i was as strong as you before i left now a good 20/30 kilos behind ye!overhead lunges sound absolutly horrible!


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    #47
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    nothing is horrible anymore....just have to suck it up and go for it!!! im hoping for 200 deadlift soon might try 180 for 3 next week


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    #48
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    inclined DB press
    20x8
    30x8
    36x8
    40x8

    chins
    1x3
    1x3
    1x3+10kg
    1x3 +10jg
    1x3+10kg

    press ups
    4x10 +20kg plate

    log press

    4x6 @50kg

    Thoughts

    worked 22 hours yesterday due to major fault. Poor session today ill make up for it tommorow when i get some sleep


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    #49
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    94kgbw today and well sleepy


    Squat
    60x5
    100x5
    120x5
    135x5
    145x1
    150x5-pb
    160x1
    167.5x1-pb

    Rev Hypers
    4x8+5kg

    Glute ham raises
    4x8 paused

    swiss ball situps
    3x12

    ThoughtsMy sleep pattern is fooked... im working alot of late and weird hours lately and im wrecked and my diet. Still pbs's the 150x5 was tough..the 5th rep was ugly. and the 167.5 was prob the worst form ive ever seen...still rested and working to 1rm only id be suer of 170-175 all in all 2009 is shaping up good..ive reached the end of my max 5 cycle..tempted to rest now and then test my 1rp maxes before xmas...

    Bit of crack
    Few of the oy lifters around and the bordem was setting in so we decided to have a weighted pushup comp...my 1rm was bw+70kg! i was well happy with that


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    #50
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Bench
    60x5
    80x3
    100x3
    110x3
    120x3-pb
    125x2-pb
    127.5x1
    130x1


    T-bar rows
    55x8
    60x8
    70x8
    70x6
    70x6

    Barbell tricep extensions
    4x6@40kg

    Hammer curls
    20kg bell 4x8 reps

    Thoughts
    I dunno..i went for 3 on the 125..took the first one all wrong and had to recover leg positioning and setup was all over the place..the 127.5 and the 130 were handy enough..i need 135kg next monday evening when i test my 1rm's before xmas...time will tell..ive deadlift tommorow then a 5 day deload compliments of work sending me to dublin to stay in a hotel and eat loads of food at there expense...oh and i think i might have to do some work too. The aim is to finally break 500kg total next week...175/135/190 are the aims


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    #51
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Are you butter???



































    Cos you're on a roll!!

    Nice work man, high 5!


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    #52
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    cheers dude... really want to hit the 500 next week... 180x3 tommo will set me up nicely


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    #53
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    been thinking more about this if i hit 500 next week...ill aim for 180/140/200 for nationals in april..then i think im ready to bite the bullet and look at getting into equipment...i dont know what the other federations comps are like next year maybe ill get a crack off 580-600 in equipment in IP0 or something before 2009 is out...id be happy with 600 at 90kg..


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    #54
    Arsenal1986
    Registered Users Posts: 654 ✭✭✭Arsenal1986


    Some serious ifting there man jesus you are flying!when you coming dublin?u must come training in hercs with me when ur round!


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    #55
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    cheers lad im up wednesday thurdsay and friday but wont be doing any training im afraid...some time in the new year we will do a session though


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    #56
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Deadlift
    60x5
    110x5
    140x3
    160x3
    180x3-pb
    187.5x1-pb
    190x1-fail
    190x1-so so so close...

    Thoughts
    Quick session tonight...got stuck in work till 6:45 so missed my feed and my 30 min relaxing time before training. Tensions boiling in the office today and i really wasnt in the mood for this at all. Im well happy with the results. the 180 is 3 times my previous 1rm and the 187.5 is just off double bodyweight.Also i appear to be straightening up too early on heavy weights...i need to work on correcting this. my lockout has always been my weak point and im going back to rack pulls from below the knees first thing in the new year!

    Taking my 1rm from the past 3 sessions bearing in mind ive worked to a 3 or 5 rep pb before all of them im on 485kg i so basically i need to be able to put 5kg onto my 1rm for next week rested and working to a 1rm only...i think itd doable...

    overall its been a savage 10 week cycle im 8kg lighter than this time last year and a whole lot stronger!!


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    #57
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    right no training since tuesday im seriously bored.....come on monday evening!


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    #58
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    1rm test

    Sqaut 172.5kg
    Bench 135kg
    Deadlift195kg
    Total502.5kg

    Thoughts
    All pbs 5 on the squat 2.5 on the bench and 7.5kg on the deadlift...i know what i need to work on now. the leg strenght is there for the squat and dead..my core let me down on the squat and the deadlift im still strainghtening up too early..and my lockout is week...more rack pulls needed...the bench im confident of 140kg fairly soon. i took out 137.5kg but it came back over my head on the press and i thought safer to call for the spotter than try press it.. the 135 was super easy...all in all im happy... next stop 177.5/140/205 for 522.5 total


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    #59
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    seriously feeling last night session this morning!!! no more training till 3rd of januray now...well climbing a mountain on stephens day but thats about it!!! need to sit down over the xmas and figure out how im going to sort out these little problems...


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    #60
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Bench 2 board press
    60x5
    100x5
    boards
    110x5
    117.5x5
    122x5x5-pb
    127.5x3
    132.5x1
    137.5x1

    Squat
    60x5
    80x5
    100x5
    120x2
    130x2
    140x2x6

    Declined tricep extensions
    4 sets of 8 @ 14kg bells

    Thoughts


    Happy enough with this the 137.5kg was text book...squats felt fine..bodyweight 95kg today..dam xmas pudding:)


    Question to anyone who has use boards leading up to a comp. Hanley i know you have done soem board work. im basically going to go 2 weeks 2 boards 2 weeks 1 board 2 weeks of my chest then deload then comp....today i think i went too heave on the 5's should i be focusing more on my 1rm coming up to the comp?? opinions lads/ladies....


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    #61
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I dunno about the boards tbh.... I reckon you might even get better results if you pause on them. Last time I used em coming up to a raw comp I suuuucked. WDFPF world champs '06 in Kinsale - we all remember the self destruction there.

    I did 130x1 off a 1 board coming into it, struggled with 115 in comp and got stapled 2x with 125.


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