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  1. #126
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 7 Week 4 Day 2

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Lat pull

    70lb x 3, 100lb x 3, 135lb x 3/3/3/3/3/3/3/3/3/3

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 70kg x 10, 80kg x 3, 87.5kg x 3/3/3/3/3 (paused)

    Worked in with 2 guys, so free styled warm up.

    Thoughts

    Actually 2 sessions on the same day. Terrible week with things in the way. Just cut the session to fit life in.

  2. #127
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 7 Week 4 Day 3

    Warm up

    Timed circuit

    16kg x 3 x snatch/squat/swing/side

    9 rounds in 10 mins

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1

    Paused deadlift

    162.5kg x 1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1
    RPE 9

    Hanging leg raise

    BW x 7/5/5

    Thoughts

    Felt week today, but good session - coincided with glute day for many it seems too! Some guy did hip thrusts as close to a girl squatting as possible...so that was weird. Anyway, need to plan my next training move as I hope to hit some PRs soon!

  3. #128
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 7 Week 4 Day 4

    Warm up

    Timed circuit

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Press

    Bar x 5, 30kg x 3, 35kg x 3, 40kg z 3, 45kg x 3, 50kg x 3, 55kg x 1/1/1/1/3/2/2/2/2

    Diverging row

    70lb x 3, 100lb x 3, 1305b x 3/3/3/3/3/3/3/3/3/3

    Circuit

    BW x 3 x clapping press ups

    24kg x 3 x kb clean/side

    Managed 10 sets in 10 mins

    Thoughts

    Weird moment a PT decided to do a LBT class around me! Need to start planning my next block.

  4. #129
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 8 Week 1 Day 1

    Warm up

    Timed circuit

    24g x 1 x snatch/squat/swing/side

    Just played with the weight - didn't really count the rounds (really just swapped hands), but stopped after 6mins.

    Squat

    bar x 5, 50kg x 3, 55kg x 3, 70kg x 3, 80kg x 3, 80kgx 3, 90kg x 3, 100kg x 3, 110kg x 2

    Speed squat

    120kg x 2/2/2/2, 90kg x 2/2/2/2

    Timed circuit

    24kg x 10 swings, 24kg x 5 snatch/side

    10mins 4 rounds

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Not a great session, hardly had a plan - just impulse to train. Speed was good, but didn't keep rest constant. Snatching 24kg kb was actually ok too!

  5. #130
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 8 Week 1 Day 2

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1

    Speed bench

    72.5kg x 2/2/2/2, 60kg x 2/2/2/2

    Pull up ladder

    BW x 1/2/3/4/5/5/4/3/2/1

    Timed circuit

    50kg x 3 x bent over row, 16kg x 3 x kb clean and press/side

    10 rounds in 10mins, could maybe do 12

    Thoughts

    Was going to bail on this session, but was pretty good! Took a few days off for live - though you have to admire the effort folk go through to squat and use the stepper at 11PM!

  6. #131
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 8 Week 1 Day 3

    Warm up

    Timed circuit

    24g x 3 x snatch/squat/swing/side

    4 rounds in 10 mins

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2

    Speed deadlit

    132.5kg x 2/2/2/2, 110kg x 2/2/2/2

    Timed circuit

    24kg x 10 x swings, 24kg x 5 x kb squat/side

    5 rounds in 10 mins

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Some negative life changing event happened - so my energy has been zapped. I even had an afternoon nap I was so drained. Session was so so, trying to get better bar speed. I feel I may be hitting my strength limit recently though...

  7. #132
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
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      809,625

    Default Cycle 8 Week 1 Day 4

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Seated Db press

    2x12kg x 5, 2x16kg x 5, 2x20kg x 10/10/10

    Single arm diverging row

    50lb x 5/side, 70lb x 5/side, 100lb x 10/10/10/side

    Timed circuit

    BW x 3 x clapping press ups, 24kg x 3 x kb cleans/side

    8 rounds in 10 mins - slightly sandbagged

    Thoughts

    Still a bit meh - but quite a nice easy session - some boys were hitting around 200kg squats while I was generically sucking at the gym!

  8. #133
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
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      809,625

    Default Cycle 8 Week 2 Day 1

    Warm up

    Timed circuit

    16kg x 3 x snatch/squat/swing/side

    8 rounds in 10 mins

    Squat

    bar x 5, 50kg x 3, 55kg x 3, 70kg x 3, 80kg x 3, 80kgx 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1/1/1/1/1, 120kg x 4

    Timed circuit

    24kg x 10 x kb swings, 16kg x 5 x kb snatches/side

    5 rounds in 10.

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Not my best session - 160kg felt too heavy! So reduced the reps and went done the weight - knees are still holding. Everyone seemed to be doing glute/leg day - so pretty thankful I grabbed the rack.

  9. #134
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
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    Default Cycle 8 Week 2 Day 2

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 2, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 1/1/1/1/1

    Dips

    BW x 10

    Pull up ladder

    BW x 1/2/3/4/5/5/4/3/2/1

    Timed circuit

    50kg x 5 x bent over row, 16kg x 5 x kb clean and press

    Managed 7 rounds

    Thoughts

    Not bad for post 9 hour drink sesh! Felt quite good really.

  10. #135
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 2 Day 3

    Timed circuit

    16kg x 3 x snatch/squat/swing/side

    10 rounds in 10 mins

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 175kg x 1/1/1/1/1, 150kg x 4

    Timed circuit

    2x16kg x 3 x kb squats, 2x16kg x 3 x kb swings

    10 rounds in 10 mins

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Super tired today, but decided to press on - with no earphones my workout was much more speedy than expected.

  11. #136
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
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      809,625

    Default Cycle 8 Week 2 Day 4

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Seated Db press

    2x14kg x 5, 2x18kg x 5, 2x22kg x 10/10/10

    Single arm diverging row

    50lb x 5/side, 70lb x 5/side, 105lb x 10/10/10/side

    Timed circuit

    BW x 5 x press ups, 2x16kg x 5 x kb clean

    10 rounds in 10 mins

    Thoughts

    Monday's workout - Had a nice pump. Just blasted through the session.

  12. #137
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 3 Day 1

    Warm up

    Timed circuit

    16kg x 3 x snatch/squat/swing/side

    6 rounds in 10 mins

    Squat

    bar x 5, 50kg x 3, 55kg x 3, 70kg x 3, 80kg x 3, 80kgx 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 5/5/5

    Timed circuit

    24kg x 5 x kb swings, BW x 5 x reverse lunge/side

    10 rounds in 10.

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Tuesday's workout - 140kg would be semi-impressive if an 18 yr old boy didn't squat 200kg+ next to me!
    Totally felt the weakness in my right - so need to focus.
    Timed circuit was pretty deadly, as my legs were dead after the 5 rep scheme.
    Last edited by 0606196t; 10-25-2017 at 10:19 PM.

  13. #138
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 3 Day 2

    Warm up

    BW x 6 x dips, BW x 6 x pull ups

    3 rounds

    Chins

    BW x 6/6/6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 5/5/5

    Timed circuit

    16kg x 5 x kb clean and press/side

    10 rounds in 10 mins

    Thoughts

    Wednesday's workout - slightly sandbagged the circuit, but didn't want to wait and find room and equipment. Session was ok considering it was 4/5th day in a row!

  14. #139
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 3 Day 3

    Timed circuit

    16kg x 3 x snatch/squat/swing/side

    10 rounds in 10 mins

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 5/5/5

    Kb snatch ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Took a few days off socialising during Halloween weekend. Had to cut things short as sleep has been really poor and limited, and today was one of those days. 155kg felt really heavy, which makes the session disappointing.

  15. #140
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 3 Day 4

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Seated Db press

    2x12kg x 3, 2x16kg x 3, 20kg x 3, 2x24kg x 10/10/10

    Single arm diverging row

    50lb x 5/side, 70lb x 5/side, 110lb x 10/10/10/side

    Timed circuit

    BW x 10 x press ups, 24kg x 5 x kb clean/side

    5 rounds in 10 mins

    Thoughts

    Today's session post dinner - I am still full! So sandbagged the circuit in an attempt to not vomit!
    Nothing crazy - just a nice quick session late at night.
    I'm currently more concerned about my final week of this cycle...not even have wraps or anything!

  16. #141
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 4 Day 1

    Warm up

    BW squats, lunges, and 16kg swings

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 180kg x 1, 140kg x 5

    Kb snatch ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Taken a few days off for this week, diet has been poor/weak - but today finally hit a PR!

  17. #142
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 4 Day 2

    Warm up

    BW x 3 x chins, BW x 3 x dips

    4 rounds

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 1, 100kg x 1, 80kg x 5/5

    Chins

    BW x 5/5/5/5

    Circuit

    16kg x 5 x db clean and press from ground/db row/side

    5 rounds in 10 mins

    Thoughts

    Didn't hit 110kg as planned, as 100kg felt a bit shaky - this may be me going to a vodka bar then a Latin club last night, or I had Donner meat and cheesecake as breakfast, or I only had that 1 meal until I went to the gym in the morning...we will never know.

  18. #143
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 8 Week 4 Day 3

    Warm up

    BW squats and 16kg swings

    Deadlifts

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 1, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 180kg x 1, 190kg x 1, 200kg x 2, 150kg x 5



    Circuit

    24kg x 3 x swings, 24kg x 3 x kb squat/side

    10 rounds in 10 mins

    Hanging knee ups

    BW x 10/10/10

    Thoughts

    Finally a PR - 5 years to overcome the fear! Probably no one reads this - very likely, but failed 200kg in 2012, and ever tried again.
    Good way to end my training year - despite no bench progress - now to reduce my whisky intake and eat less cheesecake for breakfast.

  19. #144
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 8 Week 4 Day 4

    Warm up

    BW x 3 x dips, BW x 3 x pull ups

    6 rounds

    Seated Db press

    2x14kg x 5, 2x18kg x 3, 22kg x 3, 2x26kg x 10/10/10

    Single arm diverging row

    50lb x 5/side, 70lb x 5/side, 115lb x 10/10/10/side

    DB bench

    2x26kg x 10/10/10

    Lat pull

    115lb x 10/10/10

    Thoughts

    Saturday's workout - was still boozed! Gym was quite buzzy and busy. Good way to finish up my final session of trying to hit PRs.

  20. #145
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 9 Week 1 Day 1

    arm up

    Timed circuit

    16kg x 3 x snatch/squat/swing/side

    7 rounds in 10 mins

    Squat

    bar x 5, 50kg x 3, 55kg x 3, 70kg x 3, 80kg x 3, 80kgx 3, 90kg x 3, 100kg x 3, 110kg x 2,

    Speed squats

    122.5kg x 2/2/2/2/2/2

    Paused squats

    90kg x 1/1/1/1/1

    Timed circuit

    16kg x 5 x reverse lunge/side, 24kg x 5x kb swings

    6 rounds in 10.

    Hang straight leg raise

    BW x 5/5/5

    Thoughts

    Not bad for fasted afternoon workout - good day today all round! Evolving this training model into 2018.

  21. #146
    Seasoned M&S Veteran 0606196t's Avatar
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      809,625

    Default Cycle 9 Week 1 Day 2

    Warm up

    BW x 6 x dips, BW x 6 x pull ups

    3 rounds

    Chins

    BW x 6/6/6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 72.5kg x 2/2/2/2/2/2

    Lat pull

    70lb x 5, 100lb x 5, 130lb x 5/5/5/5/5

    Shoulder press machine

    45kg x 10, 65kg x 101/10/10

    Cable row

    130lb x 10/10/10

    Thoughts

    Last Thursday's workout - had an ankle sprain and thought I broke my thought. Still recovery!

 

 

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