ThreeWhiteLights Posted June 22, 2015 Report Share Posted June 22, 2015 I'm probably not going to be the best at logging on here but maccaz suggested getting a journal up and running. I will do my best to make it as interesting as possible but it will mostly be just random training highlights. Yesterday was some front squats and close grip bench with moderate volume and Conan's wheel to finish. Top set was 294kg which you can view below: Thx men x Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 22, 2015 Report Share Posted June 22, 2015 strong beard Quote Link to comment Share on other sites More sharing options...
Realtalk Posted June 22, 2015 Report Share Posted June 22, 2015 Are you doing the fit expo SM Comp? Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 22, 2015 Author Report Share Posted June 22, 2015 Are you doing the fit expo SM Comp?Yeah hopefully mate if my body holds together long enough lol Realtalk 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 22, 2015 Report Share Posted June 22, 2015 Wow. That's not one I've seen before. I think you'd need a gym with a certain amount of free space for that one - ie, not Les Mills at rush-hour, although using Conan's Wheel to clear out a crowded weights area would be a beautiful thing indeed. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted June 23, 2015 Report Share Posted June 23, 2015 lol that looks like an interesting exercise can imagine bunch of people doing that 1 after the other . good log name looking forward to them saiyan level gains Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 23, 2015 Author Report Share Posted June 23, 2015 Yeah plenty of floor space at GetStrength and no waiting round for equipment makes training flow smoothly. Today was just a bench pyramid up to 2 moderate singles nothing exciting intensity wise just getting the volume in. Currently doing Sheiko 30 for close grip bench. Hoping to get back into proper comp benching soon. Tomorrow is strict log and upper back accessory e.g pendlay rows, pullups, facepulls. Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 24, 2015 Author Report Share Posted June 24, 2015 Today was strict log - for want of a better word. Strict in the sense that there is no leg drive involved but each rep after the first is usually touch n go rather than paused on the clavicle for this cycle. Finished up with some upper back accessory stuff which I filmed as a reference point for how I perform each exercise. I do rows pendlay style but focusing on exploding each rep off the floor to help with stones. Pullups I make sure I go all the way down into a dead hang position. Rows w/ chalk, pullups with straps. Log 67x3 77x3 87x3 93x4x4 (Sets 1,2 & 4 on film)Barbell Rows 60x5 80x5 100x5 105x5 107.5x5 110x5Pullups BW x 8 x 4 (93kg BW)Facepulls x 12 x 3 Ran out of time to do any more volume on back today. jimmybro1 1 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 25, 2015 Author Report Share Posted June 25, 2015 Thursday is always a bit of pressing in the horizontal plane. Today was narrow grip bench for two waves. First wave was 5 triples and second was 5 5's as per program. In between waves I did some random front squats with bands around knees and I finished the session with overload work in the Reactive Slingshot. For a RAW lifter it's a useful tool - I don't understand people using triple ply maddog ones to bench 50kg over their max. Pretty pointless imo 5-10% is enough of a training effect if used correctly. Narrow grip bench work sets 125x3,3 128x3,3 130x3 - all ez. Weight prescribed was 5 triples at 125 but if feeling good I like to increase this by 0-4% depending on session. Second wave was 110x5x5. Slingshot was just to an easy single at 160 at about 8rpe Just uploading vids as a reference point so people can see technique at this stage. Will probably just post numbers in future unless people are actually taking time to watch the vids lol. Tonkintechnique and Skeletor 2 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 26, 2015 Author Report Share Posted June 26, 2015 Today was log push press was supposed to be 5 doubles at 107.5 but shoulder playing up so just did a few singles and called it. Dropped the weight and did a few sets of log clean and press with comp weight 95kg - 60 second time cap on the day. Didn't go to failure but still left feeling gassed anyway. Here is a vid of one of the sets 95x4 clean and press. Will probably try crack 5-6 on the day depending on left shoulder. Realtalk and Skeletor 2 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 26, 2015 Report Share Posted June 26, 2015 unless people are actually taking time to watch the vids lol.I'm watching. They're good. :nod: Quote Link to comment Share on other sites More sharing options...
Tonkintechnique Posted June 26, 2015 Report Share Posted June 26, 2015 This is a cool thread bro! Strong as!! Quote Link to comment Share on other sites More sharing options...
Realtalk Posted June 26, 2015 Report Share Posted June 26, 2015 I watch them. On the old nzbb forum you used to be able to see how many times your photos or videos had been viewed. Not sure if you can on new forum or not. Anyway Yeah keep the videos coming... They are good. I try to video at least once a week I might do more as they keep it interesting.What gym is this? Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 27, 2015 Author Report Share Posted June 27, 2015 Okay men I will continue to upload then. I'm the polar opposite of you Tom, I find video great extrinsic feedback and film most if not all of my work sets. Usually just delete after the session unless PB or breakdown in technique. I mostly train at Miada Otahuhu or GetStrength in Onehunga bro. Sometimes elsewhere e.g. at work depending on schedule. Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 30, 2015 Author Report Share Posted June 30, 2015 Sunday was just more volume on narrow grip, some high bar - very light and sets of 10 and Conan's. Today was bench pyramid finishing with 3 doubles. Prescribed weight was 133 but felt ez so did 136 for my final double. Pretty happy with the bar speed Skeletor 1 Quote Link to comment Share on other sites More sharing options...
Skeletor Posted June 30, 2015 Report Share Posted June 30, 2015 I watch them to man. Keep posting them Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 3, 2015 Author Report Share Posted July 3, 2015 Was meant to test log today which didn't really go to plan. For whatever reason tech feeling a bit off but managed to bank a 2.5kg PB. Did some back off sets with comp weight for reps and high bar back squats for sets of 10 to finish. Log press 67x3 77x3 87x3 97x1 add belt 102.5x1 110x1 115xm 115xm 115xm 112.5x1 - thank god110 flew up then missed all 3 attempts on 115 above head. Back offs Clean and Press 95x5 x 2 sets - pretty gassed Skeletor and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
Skeletor Posted July 3, 2015 Report Share Posted July 3, 2015 Strong. What does the log weigh without any plates? Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 3, 2015 Author Report Share Posted July 3, 2015 Strong. What does the log weigh without any plates?67-68 unloaded bro Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 7, 2015 Author Report Share Posted July 7, 2015 Went down to Papamoa to do Conan's and stones on Sunday. Kinda pinged my back again on stones. Anybody who knows me will appreciate how much I hate picking stuff up off the ground lol. Today was testing my narrow grip bench presson vid is singles at 140, 147.5 and 152.5 @ 94kg BW. Fairly happy with these. Surely 160+ bench is there when I move back to comp grip over the next couple of months. Fitex comp this Saturday so will try and rest my back for the remainder of the week zzzz Skeletor 1 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 9, 2015 Author Report Share Posted July 9, 2015 Just went in and did some light front squats and pressing today to keep the body ticking over. Back still niggly so Saturday gonna be fun lol. No vids or anything to post so here is an old one that I've just chucked up on youtube from the Auckland Highland Game's last year. Farmer's walk 87.5 per hand for 50m. Skeletor 1 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted July 13, 2015 Report Share Posted July 13, 2015 How did you go mate? Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 13, 2015 Author Report Share Posted July 13, 2015 Conan's and log for reps alg, inch db and stones not so flash. Besides my back I did something to my forearm so finding it hard to grip tightly but other than that body pulled up alg. I chucked a vid up on FB bro. Having a rest this week lol Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 31, 2015 Author Report Share Posted July 31, 2015 Took a bit of a break after comp to let back and forearm tendon heal up then went for a holiday to Oz but back into it this week. Today was some axel continental clean and push press. Nice and easy start to training cycle 80kgx10x4 all v ez. Will bump it up for second week of tens next week. Bodyweight sitting around 92 in the morning at the moment. Making a conscious attempt to eat a little better so bodyweight / water weight down a bit already. Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted August 14, 2015 Author Report Share Posted August 14, 2015 Today was first week of 8's on push press. Hit sets of 85x10 last week on 10's and today was 90's for 8's. Added a belt for the last set (4 in total) which is linked below.Been doing my usual narrow grip as primary tricep builder and incline in the reactive slingshot as it keeps my shoulders safe. Some vids below Set of beltless 10's @ 85kg last week Set of 8's @ 90kg this week Incline Assistance 107.5kg x 8 7rpe Quote Link to comment Share on other sites More sharing options...
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