Operation:Develop actual strength

COH

Liam Henners257 wrote: »

If you bring some.

Is maith liom các milis!

columok

Powersnatch
20x5
40x3x2
55x2x2

Powerclean
55x2x2
75x3x2

RDL:Working on Tech and Stretch at bottom!
20x3x5
40x2x5
60x5
80x5
100x5

Powashrugz
100x5
120x5
130x5
140x3

GHR
5x5 (working on better ROM)
Green band 2x10

Hanley

...by the power of?

columok

https://www.youtube.com/watch?v=VkAVfsw5xSQ

...Huey Lewis. Always Huey Lewis.

columok

Back from disc injury. Have been training on baddisc buzz for last 3-4 years without knowing. Gah. Anyway got back to training in Feb and will get back logging online again.

11/02/2012: Ironside

Incline(Hammer 6)
20x3x5
40x5
50x5
60x2
40x10,10,7

Bench
40x5
50x5,10,10,5

Chins
2,3,2,2,2

Kurlov dblov
20x10
30x3x10

columok

Bench
20x3x10
40x6
60x3
70x3
80x1
50x5x10

Incline (Hammer 6)
20x6,6
40x5
50x3
55x3
60x1

Chins
1,2,2,2,2

Kurlovdblov
18x10
16x10,10

Shruglov
44x10
32x3x10

columok

11/3/2012: Ironside

Press
20x5,5
40x5
50x3
55x3
60x1
65F

Chins
2,2,2,2

BenchRows
40x6
70x6
75x2x6

RingDips(Purple)
4x8

Bench
20x8
40x6
52.5x3x10


15/3/2012: Ironside

Press
20x5,5,5
40x3
45x3
50x3
52.5x3
55x3
57.5x3
60x1
62.5x1
65F

Chins
2,2,1,1,1,1

BenchRows
60x6
80x3x5


RingDips(Red)
10
Real bar: 3,3,3

Bench
20x8
55x10,9,8

Kurlov Kettlebellropelov
8,8

Kurlovdblov
12kgx8,8

columok

Press
20x5,5,5
Triples (35,45,52.5,55,57.5)
60x1
70xF,F

Bench:CloseGrip
20x5
40x10
50x10
60x4x8

Chinz:Hammer
3,3,2,2,1
Purple 3x6

columok

Press
20x5,5,5
40x3
50x3
55x3
57.5x3
65x1

Abz press
Purple 5
Green 5,5,5

Single leg boxsquatz: Green band
R/L:5/5,5/5,5/4,3/2

StepUpz
BW:5/5,
BW:5/5,
12kg: 5/5,
20kg: 5/5

Chinz
3,2,2,2,2,2,2

Bench: Close
20x5,5
40x5
62.5x5
70x3
50x10,10,9,10

columok

Incline: Hammer 6
20x5,5,
40x3
50x3
55x3
60x3
65x3
70x1: PR I guess
75F

Abz press s/s Pot-stirrers
Purple 8,8,8,8

Single leg boxsquatz: Green band
5x5

StepUpz
BW:8
BW:8
20kg: 8,8

Chinz
3,3,2,2,2,2,1

Rowing
Day 5 of keto so uncle glycogen is gone on holidays:
4:48 - 1170m
Have to keep weird short stroke to avoid back weirdness.

token

By the power of the Kurlovs bicep! I knew Kurlov would once again return to the arena of maxium swoleage. Welcome back....brah.

columok

Weight: 103.14kg (well hydrated)
Day 9 of cleaneatzing

The new term of YPR has been invented by Keith and myself. In my case its a post-injury PR which is pretty much daily

Press
20x5,5,5
50x3
60x3 (3RM YPR) 5kg off PR
67.5 1RM YPR 7.5kg off PR
55x2
50x5,5

Chins
3x3
Lat PullDown (wide grip)
40x4x8

SingleLeg BoxSquats s/s w/ KurlovDblov
BW(r/l): 5/5,5/5,8/9,9/9,9/9 w/ 16kgx4x10

Closegripbench
20x5,5
40x6
8s (50,55,60,65)

Rowingz
5:00 1280m (4.26 m/s)
[previous 4:48 1170m (4.06 m/s)

columok

Day 12 of cleaneatzing

Incline Hammer 6
20x5,5,5
50x3
60x3
65x3
70xF,1

Chins
3,3,3,3,2

SingleLeg BoxSquats s/s w/ CheatKurlov
BW(r/l): 5/5, 5/5, 5/5, 5/3 w/ 10s (30,35,40,42.5)


Closegripbench
20x5,5
50x8
60,65,70x6
75x3

Rowingz (group of 4 of us kept going)
200s:36,37,37,39,39

columok

Day 12 of cleaneatzing

Press
20x5,5,5
40x3
60x2
62.5x2
65x1
70xF,F

Chins
3,3,3,3

Lat Pulldown (wide)
45x4x8

StepUpz II: The Street s/s w/ CheatKurlov
BW 8 w/ 10x35
10 8 w/ 10x35
15 8 w/ 10x35
20 8 w/ 10x35


Slow Db Bench rows
20kgx4x8

Rowingz (group of 4 of us kept going)
200s:40(fall),36,36,36,39,40