Thursday, April 25, 2019

Still Getting it Done

PULL+ Friday April 19th
Deficit deadlifts:
30 kg x 10 - 5 kilo plates
40 kg x 10 - 10 kilo plates
50 kg x 10 - 15 kilo plates
Deadlifts:
60 kg x 10
Cambered bar good mornings:
20 kg x 10
60 kg x 10
90 kg x 10
110 kg x 10
Hamstring curls (p/l):
10 kg x 15
15 kg x 2 x 15
Meadows rows (l&r):
30 kg x 3 x 10
Face-pulls:
45 kg x 4 x 20
DB side raises (p/h):
10 kg x 4 x 10



EVENTS Saturday April 13th
Log clean-press:
45 kg x 5 x 5
Bench press (paused):
20 kg x 10
40 kg x 10
45 kg x 10
As of this week, I don't have to wear this thing anymore
50 kg x 10
Triceps pushdowns:
right 9 kg x 20,
13.5 kg x 20, 18 kg x 20
left 45 kg x 3 x 10
DB curls:
right 2 kg x 3 x 20
left 15 kg x 3 x 10
DB side raises:
5 kg x 10
9 kg x 3 x 10

Friday, April 12, 2019

Yoke Thursday: Back in Action

STANDING in the centre of the gym on Thursday night, staring at that new, monstrous black piece of equipment from Stand or Submit, I realised I couldn't wait till the weekend; I needed to walk it now. So I did. It felt good to get under a yoke again... and what a yoke it is! The SoS Tower yoke is lighter than it's imposing frame would suggest, with an unladen weight of 130 kilograms, but is built tougher than any other I've used. The frame is totally rigid - which, granted, most well-made yokes are when first assembled - but this one just feels generally more solid.

If it has one downside, it's operational. The height adjustment is not so easy to use when training solo, due to there being two bolts per side instead of just one, but with practice I'm sure it won't be an issue. The movement of the crossbar is very smooth, and it's level of craftsmanship overall is superb.

Legendary Lifting made a wise investment with this purchase. Not the only one, either. Saturday afternoon I'm looking forward to playing around with the new 12 inch log, also from Stand or Submit. This item is very familiar to me, having both trained and competed with one just like it in 2017-18.

All the lower-body focussed training I've been doing lately has taken its toll on my hamstrings and glutes, which need a thorough stabbing soon. In fact the whole of both legs could do with some work. I wonder if my physio could needle everything in a one hour session...

Thursday April 11th
Yoke walk:
130 kg x 8 x 20 meters
190 kg x 2 x 20 meters
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 3 - tight all over!
Meadows rows:
left 30 kg x 3 x 10
right 10 kg x 3 x 20
DB front raises:
left 12.5 kg x 3 x 10
right 2 kg x 3 x 15
Cardio:
bike 5 mins @ +55 rpm

Wednesday, April 10, 2019

One Kilo Curls Commence K-now

I'M CALLING IT. This week I draw up a new program and begin using the right arm once more. I did some one kilo curls last night, and overhead pressed for the first time in months. I am looking forward to re-integrating more axle and barbell pressing, and gradually adding strongman events that directly activate the biceps over the next couple of months.

Tuesday April 9th
Axle OHP (strict):
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
Cambered bar squat:
50 kg x 10
90 kg x 10
120 kg x 3 x 10 TPR
DB curls:
left 15 kg x 4 x 10
right 1 kg x 4 x 20

Wednesday April 3rd
1-arm DB bench press:
15 kg x 10
25 kg x 10
32.5 kg x 10
40 kg x 10 TPR
1-arm DB OHP:
15 kg x 10
25 kg x 3 x 10
1-arm DB front raises:
12.5 kg x 3 x 10
1-arm DB curls:
15 kg x 10
20 kg x 3 x 10
Cardio:
bike 5 mins @ 60 rpm

Saturday March 30th
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 5
110 kg x 3 x 10 TPR
Leg extensions (p/l):
15 kg x 10
25 kg x 3 x 10
1-arm seated rows:
30 kg x 10
45 kg x 10
60 kg x 5
75 kg x 5
90 kg x 5
105 kg x 5
120 kg x 4 TPR
1-arm DB side raises:
10 kg x 4 x 10
1-arm face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ 55 rpm

Thursday March 21st
Belt squat:
unloaded x 10
50 kg x 10
90 kg x 10
110 kg x 3 x 10
Cambered bar GMs:
20 kg x 10
60 kg x 10
100 kg x 3 x 10
Leg extensions (p/l):
15 kg x 10
25 kg x 3 x 10
1-arm face-pulls:
31.5 kg x 3 x 20 TPR
1-arm DB front raises:
12.5 kg x 4 x 10