NZ Anaesthetics.....

[nate225]

awsome stuff on the PR nate :clap: will be an awsome battle at nzsm for sure :nod:

Cheers John!

[nate225]

Fri 11 June 2010

Hang Snatch - 5x40, 3x60, missed 70 three times!, 1x70

Powercleans - 3x60, 1x80, 5x90, missed 100 twice, 4x100

Chest Sup Rows - 8x100, 5x140 PR, 12x100

Chins - 8, 8, 8

Cable crunch - 12x100, 12x120, 12x120

KB Russ twist - 16kg, 24kg, 24kg

Bridges - 2 sets with 30kg powerbag on back

* Oly stuff a bit hit or miss but fun and a great challenge for me.

Sat 12 June 2010

WFH Swings - 10p/s x 28lb

WFH - 5 singles @ 28lb, 5 @ 56lb*

Log Press - 2x72.5, 1x82.5, 5 singles @ 90kg**

Stones - 2x80 lapped, 2x80 load, 3x100 Atlas lapped, 2x120 lapped, missed 120 load @ 1.2m, just low on 120 load on 1.5m***

Stone Carry - 90kg x 50m

* technique better, lots of practice needed though!

** first 3 very explosive, technique good, started pressing a little reps 4,5

*** stones good fun, still lacking hip/leg strength but will be back within 6 weeks.

[nate225]

Mon 14 June 2010

Ab Triset - 2 sets

DL - 8x60, 6x100, 5x140, 4x180, 5x220, 5x220 PR for a 2nd set!

Leg Press - 8x120, 10x200, 10x320, 10x320, 10x320 - felt good! Up weights next time.

Leg Extn rehab - 20x50, 20x50, 20x50 (eccentric top 30 degrees)

Poorman GHR - 8, 8, 6

Bar Curls - 8x40, 8x60, 5x70, 10x50

DB Curls - 10x20, 12x25 PR, 10x20

Good workout with two minor PRs and some better weights.

Weds 16 June 2010

Rotator trisets - 2 sets

DB Shldr Press - 10x15, 8x25, 6x40, 6x50* 1 spot PR, paused explosive sets - 9x35, 12x30

Front raise - 10x12.5, 10x12.5, 10x12.5

Bench - 8x60, 8x100, 4x140!! blown out tris!, 8x120

Inc DB - 15x30, 15x40, 12x40

Rolling KBs - 10x24, 10x24, 21x16

Box Jumps - 5x med box, 5x med box

Another solid workout at a quick pace. Enjoying getting PRs although I'm early in a conditioning phase - role on strength phase in a months time! :nod:

[drizzt]

Fark, big numbers Nate! Awesome work :clap:

[Big john]

yea bro dif dishing to the tin nate....wheeew big DB shoulder press too! :twisted:

[nate225]

Cheers guys.

[nate225]

Been chaotic at work & travelling to Carisbrook for the test match (and the Gardies last night!) so training has been a little rushed & all over the place. Good sessions though.

Fri 18 June - Early train at Aspyre

Hang Clean - 5x60, 3x80, missed 100 twice - very close!!

Power Snatch - 3x60, missed 80, 1x80, 1x80

Log Press - 2x75, 1x92.5, 1x92.5, 1x92.5, 1x92.5, 1x92.5

Chins - 8, 6x20, 6x20, 12

DB Rows - 8x72, 18x72 PR, 10x72

Oly stuf good, snatch weight easy in the end, up weights next time. Enjoying the rapid progress here.

Log work very explosive.

Mon 21 June - late night train at Magpies

Ab trisets x 2 (heavier)

GHR - 10, 6x15kg at front PR, 10x5

Leg curls - 10x70, 10x100, 10x120, 10x100

SSQ Bar High box - 8x60, 8x100, 8x140, 8x160, 8x180*

Rehab Leg Extn (30 deg eccent focus) - 20x60, 20x60, 20x60

Bar Curls / 1-legged Calf raise - 8x30/15psx80, 8x30/15psx120, 15x60PR/15x160, 12x70PR/15x160, 15x160

Hammer Curls - 8x20, 10x20, 10x20

* Awesome SSQ high box given early stage - will be back to best within a few months at this rate!

Nice to see PRs still happening.

[Viking Power]

Hey Nate,

It seems like things are trucking along well brother, things are going up keep it up mate. awesome

VP :clap:

[nate225]

Weds 23 June 2010 - training on my lonesome again!

Rotator trisets - 2 sets

Strict Standing Military Press - 8x40, 6x60, 4x80 PR, 11x70 PR

Push Press - 1x100, missed 110 (close but bailed out!).

BOLR - 10x20, 12x30, 12x30

Inc DB - 10x40, 16x50 PR, 10x50

Flyes - 10x17.5, 10x20, 8x20

Skullcrushers - 8x30, 6x50, 7x70 PR, 15x50

TPD - 28x60, 22x60

Awesome session - used Universal Intra-Aid supplement, seemed pretty good.

Good high rep PR on Inc DB esp given pressing prior. The PRs should keep coming on the military presses as these are relatively new in my routine. Massive PR on skullcrushers adding 2 reps to previous PR 2 weeks ago.

[drizzt]

Strict Standing Military Press - 11x70 PR

Phwoar, monster! 8)

[nate225]

Strict Standing Military Press - 11x70 PR

Phwoar, monster! 8)

LOL that was like cardio compared to how much heavier the 4x80 was! Will expect to push the heavier PRs up quite quickly though.

[nate225]

Fri 25 June 2010

Ab Trisets - 2 sets

D.O DL - 8x60, 8x100, 5x140, 2x180

DL - 2x180, 12x200PR Cardio......

LPD - 8x180, 12x225, 10x225

Chest Sup Row - 8x100, 8x100, 12x80

Hang Snatch - 3x40, 3x60, 1x70, 1x72.5 PR crap technique!

Powerclean - 3x60, 5x100, 5x100

Good session - high rep DL taxing, trashed by the time Oly stuff began!

Sat 26 June 2010

Absolutely pissing down - makeshift garage session less than ideal - steel log pressing space limited (trusses & garage door opener above!) and almost came down on the Kingi (and it's 6K panel job!).

Axle Press warmup - 5x40, 3x60

Log Press - 2x72.5, 2x72.5, 1x95, 1x95, 1x95, 1x95, 1x95

Herc Hold - 118p/s x 1.01

Not at all happy with log press - expect a much crisper performance next week with increased weight.

Herc hold was redeeming though, easy minute and put down. Next time will aim to unofficially beat the NZ record of 1.13 by a few seconds.

[Old Bull]

Hang Snatch - 3x40, 3x60, 1x70, 1x72.5 PR crap technique!

Good work on the PR nate :clap: not to sure in any PR is of good technique

[nate225]

Hang Snatch - 3x40, 3x60, 1x70, 1x72.5 PR crap technique!

Good work on the PR nate :clap: not to sure in any PR is of good technique

LOL thats true for my PRs OB! :grin:

[nate225]

Mon 28 June 2010

Ab trisets x 2 sets

Zerchers - 5x60, 3x100, 2x140, 1x180*, 5x140

Leg Press - 8x160, 8x240, 15x400PR, 32x240!! :grin:

Leg Curls 12x80, 10x120, 10x120

Poorman GHR - 7, 8

EZ Curls - 8x30, 8x50, 8x75PR, 12x50

Hammer curls - 10x20, 10x20

*Zerchers showed up one current weakness - glutes & hams - still down on previous level. Will bring these up fast with heavier leg work I'm currently doing - will add 20kg+ and 3 reps to those Zerchers real soon!

[steak]

Demon on the leg press...bet that 32 had ya chuffing 8)

[nate225]

Demon on the leg press...bet that 32 had ya chuffing 8)

LOL yup!

[nate225]

Looking pretty rough, but SM aint about looking pretty!

[Big john]

Hey nate, awsome clip bro, gotta love the zercher berzerker power there :twisted: good tinsmash!

[nate225]

Hey nate, awsome clip bro, gotta love the zercher berzerker power there :twisted: good tinsmash!

Cheer bro,

We're trying to up the tempo somewhat, low volume next week & into first strength phase. Should be fun!

[steak]

Those zerchers would be great for the anvil carry huh 8) :clap:

[nate225]

Those zerchers would be great for the anvil carry huh 8) :clap:

Those Zerchers need work! But yes! Zercher Carries are fun - due to do some some - I'll video them.

[nate225]

30 June 2010

Rotator trisets - 3 sets

DB Shldr Press (paused on shoulders) - 8x20, 8x30, 8x40, 7x45 PR, 10x40*1spot

Lat Raises - 8x20, 5x30!, 8x20, 15x20

Bench - 8x60, 5x100, 8x130, 14x100

Inc Flyes - 10x20, 8x25, 10x15

Dips - 24, 11, 8

Box jumps - 3xmedium, 3xhigh, 3xhigh

5-metre sprint starts - 5 sprints

Good session - hindering the stretch reflex on Shldr Press was more specific to SM pressing. Good to get 7x45 as only did 8x45 in Kaz challange which had no pause, and 5x50 gym reps (not touching delt). Will try for a couple of paused reps at 50kg soon.

[nate225]

2 July 2010

Hang Clean - 5x40, 5x40, 3x60, 1x80, 2x100*, 2x100*, 3x90

Power Snatch - 3x60, 3x80*, 5x60

Bar Rows - 8x100, 5x140, 5x180, 3x210**, 21x140!!!!PR :tongue:

Chins - 10, 9, 8

Face Pulls - 15x60, 15x60, 15x60

Swissball Crunches - 3 sets

Leg Throws - 2 sets - tough but cool new exercise to add to the mix, Cheers Darc!

*Not caught well

**Pretty rugged but getting where I need to be

[nate225]

Sat 3 July 2010

Farmers - 25mx80kg, 10mx80, 10x80, 10x100, 10x100 working on starts

Log - 2x72.5, 1x87.5, 1x97.5, 1x97.5, 1x97.5, 1x97.5, 1x97.5 - really happy with these reps

WFH alternate sides - 4p/side x 28lb

Atlas Stones 1x100, 1x125/1x100, lapped 146

Ran out of light!

Mon 5 July 2010 (LOW VOLUME WEEK)

Rotator trisets x 3 sets

Base Jammer strict press - 8x20, 8x40 , 8x60, 8x60

Smith Bench - 8x60, 8x100, 8x120, 8x120

Skullcrushers - 8x35, 850, 8x50, 8x50

TPD - 10x80, 10x100, 10x100

Low effort, low motivation, low fun......... just what I need so I can get back into 110% training next week feeling refreshed and hitting more PRs - not to mention the mini-comp I scheduled for Sat.