Just do wraps and belt off the rack for one set I guess. Seems simple enough.
1 Like
15/09/17
My PE teacher thought it would be a good idea to make me max out on all my lifts even though I did them the other week. I didnāt want to so I prated around doing power cleans and did 60 quite easily for a few then messed up 70. Then my friend was doing scared cat deadlifts with the teacher encouraging him to add more weight so I taught him and the teacher the 5 step set up which the teacher said was good except the bar should be over my toes. Then I had to teach two other kids how to squat as the teacher (25 years old and plays rugby) has bad knees. Then the four of us had a bench off where I did 95 (My TM) for a speedy single with no wraps, the teacher said touching your chest was improper form and did 95 really shake arms which was entertaining. After that I had to show my friend how to do a chin up as the teacher has a bad back and he was amazed I could to a chin since I weighed 110 on the scales lol.
Felt like a gym saint.
Paragraph of stupidity out the way I still did my training.
AlphaBuild Week 2 Day 4
Bench light, with rows between
52 x 12
62 x 10
71 x 15 PR so nice when you rep your max from a year or so ago for 15
Bentover Rows Decided to scrap my TM and go by feel using @MarkKO 's technique
8ās @ 60, 65, 70, 75
Floor Press Heavy
Warmup then singles @ 80 and 90 which were okay
Meadows Row Heavy
Triples @ (20 plate) 3, 3 Ā¼,
Singles @ 3 Ā½,3 Ā¾, 4, 4 Ā¼
Incline DB Medium
30ās x 8 PR, then 35ās x 3 PR
Did EZ bar curls at the same time and did a 20 either side strict
Conditioning
This got a little dumb I did 1 and a half mins of heavy bag, 8 20kg bumper laying extensions and 8 bumper curls for 5 rounds total.
The dumb part is I added a broom on a bro-belt round the bag with gloves and as the bag swung I had to dodge it. Each round I took a clasp off the top of the bag so it swung more. I bet @Irishman92 has something condescending to say lol. Hereās a pic of it:
Also on the last round of the āheavyā bag I just did it normal and recorded it.
3 Likes
How did you like the rows?
Why arenāt there knives in the hands of those gloves??
Ok, so a bit of background for you Hugh. I work at a large shopping complex in the middle of a pretty big town that attracts a lot of the less desirable crowd.
A lot of youth looking for trouble, black fellas looking for dumpers (cigarette butts on the ground that still have a bit of tobacco) and white trashy sort that look like they put down the crack pipe not 20minutes ago.
My point is, I see so much stupid shit happen every day by the direct influence of people. People who should know better but just do it anyway. This makes me very wary of people in general and if Iām in a position to hopefully help someone see their stupidity than I certainly will!
Now Iām not calling you stupid Hugh, in fact quite the opposite. The more I see your posts and your real actions, I can see that you are indeed pretty funny and a smart dude. So keep it up 
4 Likes
Also I havenāt read your log (400+ posts is a bit daunting), so Iām just going to continue following from here!
1 Like
If it makes you feel any better, there are tons of gym/training dumb asses in positions of authority.
There was this one student club management staff who thought she was qualified to teach the canoe team how to do their gym work since she ādoes crossfitā. That and sheās really bad at crossfit too hah.
Now that I read back on what I just wrote. There are just a bunch of dumb asses in positions of authority in general. Just the world we live in.
3 Likes
Felt good, will keep this technique from now on.
1 Like
AlphaBuild Week 3 Day 1
19/09/17
Deadlift heavy
107.5 x 8
122.5 x 6
140 x 6 recorded
Paused Deadlift medium
Triples @ 100, 110, 120
SM/ Conditioning
Did some bear hug keg carries and some boxing
Finished today in under an hour
Videos
3 Likes
AlphaBuild Week 3 Day 2
19/09/17 yesterday day after deadlifts
Press light
36 x 12
42.5 x 10
49 x 8
Z Press at forehead
60, 65. 70 failed, chucked on reverse minis which took off very little and did it
Giant Set Assistance 1
DB Press up to, 30 x 6, 25 x 8
Snatch Grip Shrug up to 140 x 8, 160 x 5
Neck 25 plate x 2 x 12, red band
Giant Set Assistance 2
FacePull bunch
Hammer Curls 18 x 3 x 6
DB Overhead Ext up to 30 x 8
4 Likes
AlphaBuild Week 3 Day 3
20/09/17
Squat
84 x 8
98 x 8
112 x 8 PR
SSB Pause Tempo
80 x 5
60 x 60 sec pause at bottom
Conditioning
Did sparring with my friend who is about the same height
Did boxing and then some floor grappling which Iām good at
Videos woops forgot
112 x 8 squat, couldāve of got more I think but cut it at 2 above amrap.
4 Likes
Passed my driving theory test today so thatās a PR lol
7 Likes
I dunno if I should like that or be very worried and get everyone I love off the road 
1 Like
20/09/17
PE teacher made me train at school at 10 am so did so
AlphaBuild Week 3 Day 4
Benchheavy, with rows inbetween
57.5 x 8
67.5 x 8
75 x 10 PR
Bentover Rows
Rep sets up to 75 x 8 or so
Floor Press medium, teacher got very confused by this one
Up to 80 x 5
DB Row teacher got very mad at how I do DB rows and threatened to not let me train at the gym because of how I do them lel
up to 47.5 x 8
Machine 1 Arm Rows light
reps
1 set of boring arm stuff
Was working from 3pm to 9pm at own gym and my friend wanted to train with him soā¦
Alpha Build Week 4 Day 1 Wave 2
Did some sparring which is a good warmup
Deadlifts medium
100 x 4
120 x 4
140 x 6 matches last weeks set but felt easier
Rack Pull @ knee, light
140 x 6, same as dead weight
Going heavy on last movement didnāt seem wise so did some DB RDLās
Good day training
2 Likes
Dang, should I be worried? haha
2 Likes
Apparently soā¦
AlphaBuild Week 3 Day 2
23/09/17
Press heavy
45 x 4
52 x 4
60 x 5 PR, @Benanything Iām considering this my entry to our competition as I donāt have another heavy press day for 3 weeks which would be past the entry date. If you one up me Iāll give it another go for sure.
Did some other light preses and some one arm rear delt and arm stuff
Conditioning
Sparring with the 6 foot 2 strong guy again and was better at breathing, dodging and keeping in the fight. Did about 5 mins no breaks.
Did another 5 mins of sparring with a guy my age whoās is pretty new to boxing. Very tough just keeping up this long.
Videos
sorry i forgot video @Benanything whoops
5 Likes
Well shit, thatās hard to beat haha. Do you have a video of it?
1 Like
25/09/17
Did another double day as PE teacher wanted me to train in morning, didnāt have gym stuff so did upper early
AlphaBuild Week 3 Day 4
Bench medium
60 x 10
70 x 8
77.5 x 10 PR
Bentover Rows
10ās @ 60, 70, 75, 60
CG Bench
Up to a Triple @ 82.5 PR
Machine Row
bunch
1 set of arms
AlphaBuild Week 3 Day 3 own gym now
Squat
84 x 10
98 x 8
112.5 x 10 PR upped weight .5 to get a pr but increased my 10 rm by 7 kg in a month noice
Front Squat
100 x 1
110 x 1 PR
115 x 1 PR NOICE
Conditioning
Did about 10 mins sparring then the guy I was doing it with either got mad or was a being a dumbass and caught me in the jaw 5 times in a minute despite the rules to not hit their at all. Called it there lol
Didnāt record anything but got a photo of my dogās pup in the squat rack lol
6 Likes
Where are you from dude? For some reason I think youāre Scandinavian every time I see you post.
South of England, I think Joery is from Netherlands so that might be the mix up.
2 Likes
PRs dropping all over the place! Nice. Howās the shred coming? lbs dropping off yet?
1 Like