[quote]trentmeister69 wrote:
u still doing that equipped comp soon? u must be close to a 500 pound bench in a shirt [/quote]
Going to do the scottish unequipped’s the 25/7 then will look to do an equipped comp and another oly comp before the year ends.
Have only benched shirted twice so I couldn’t tell you if I was good for 227 or not.
Friday 2/7/2010
Deadlift
60kg x 5
100kg x 2
140kg x 2
180kg x 2
220kg x 1
250kg x 1
140kg x 5
Monday
AM
Power Clean
Bar Work
60kg x 8 (made up of doubles and singles)
80kg x 6 (made up of doubles and singles)
90kg x 4 (made up of doubles and singles)
100kg x 2 (made up of singles)
110kg x 2 (made up of singles)
120kg x 1
Squat Clean
60kg x 5
100kg x 2
120kg x 6 (made up of singles)
Warm up Jog (240 meters)
5 x 30" Box Jumps
Med Ball Circuit 4x20
Overhead Toss - Side Toss - Side Toss - Chest Pass - Under Arm Toss
PM
Back Squat
bar x 5
60kg x 5
80kg x 2
100kg x 2
140kg x 2
160kg x 2 - Moved Platform since the decent one cleared up.
60kg x 5
100kg x 2 (paused)
140kg x 2
180kg x 1
200kg x 1
220kg x 1 (tie PB felt easier than last time)
180kg x 7 (with a belt)
180kg x 4 (with a belt)
200kg x 2 (with a belt)
220kg x 0 (with a belt) was fucked.
Power Clean
70kg x 10 (made up of singles)
Tuesday 6/7/2010
Bench Press (no bouncing)
bar x 10
60kg x 5
100kg x 2 (shoulder felt like it was caving in)
140kg x 2
160kg x 2 (slow hard drives)
170kg x 1 (better than 160 but too hard!)
140kg x 10
100kg x 5
DB Bench (deliberatly slow)
25kg x 15,15,6
Tricep Push Down
60kg x 10, 10
Treadmill Tabatha
incline@2 Speed@13kph
20 seconds on 10 seconds off x 8
PM - Back Work out too be logged later.
6/7/2010
Underarm Rows
bar x 10
60kg x 10
100kg x 10
130kg x 10
WG Pull Ups
bw x 40 (made up of multiple sets biggest of which was 10)
Nautilus Pulldown (palms away)
55kg 3x10
8/7/2010
Bench Press (all reps controlled unless otherwise stated)
bar x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
150kg x 5
150kg x 8 (bouncy bouncy!)
130kg x 9
Incline bench press
bar x 10
40kg x 10
60kg x 12
DB Flys
20kg x 10
20kg x 7
Press Ups
BW x 30
BW x 35
BW x 6
[quote]yusef wrote:
You sure you did enough powercleaning on monday?[/quote]
all about practice.
Deadlift
60kg x 3
110kg x 3
160kg x 2
210kg x 2
240kg x 1
260kg x 1 (easy rep)
270kg x 0 (lost my back from the floor CUNT! need more top down rep work)
Monday
PM
Back Squat
bar x 10
60kg x 5
100kg x 5
140kg x 5
180kg x 2, 2, 1 (belt on)
200kg x 1 (belt on)
225kg x 1 (belt on - bit high I think 5kg PB)
230kg x burried
200kg x 5 ( 2 rep PB)
Tuesday
PM
Power Clean
60kg 2x3
80kg 3x3
Squat Clean
110kg 2x2
120kg x 1,1
125kg x 1
130kg x 1
Couldn’t really be arsed today.
Thursday 15/7/2010
Bench Press
bar x 10
60kg x 5
100kg x 5
140kg x 2 (paused)
160kg x 2 (paused)
170kg x 1 (paused)
160kg x 2 (paused)
160kg x 1 (paused)
140kg x 5 (paused last rep for 1-2 seconds)
DB Press
50kg x 15, 12
DB Flys
18 Kg 3x10
Press Ups
100 Reps (53,32,15)
Just finished reading some training logs from 2006 fucking hell its a shambles if 2010 marc met 2006 marc 2010 marc would probably kick the fuck out of 2006 for being such a gullible tit
Friday 16/7/2010
Didn’t train just some lifts I did bombing around the gym chatting to people and working in.
Dips
179kg (BW + 75kg) x 5
Deadlift
180kg x 1
220kg x 1
250kg x 1
Monday 19/7/2010
Back Squat
20kg x 10
60kg x 5
100kg x 3
140kg x 3 (nice rep in the middle)
180kg x 2 (real easy rep at the start)
200kg x 2 (belt on)
220kg x 1 (fucking EASY! was gonna try 230 again think I have definitely have got it in me but wanted not to push the boat too far out what with comp on Sunday)
200kg x 7 (+2 rep PB)
Chat and home.
Tuesday 20/7/2010
BB Row (underhand grip)
60kg x 10
100kg x 10
140kg x 10
Pull Ups
BW x 100 (most reps 9, fuck loads of sets)
Pullover
55kg x 10
60kg x 10
Straight Arm Pull Downs
25kg x 12
Bicep Curls (DB)
20kg x 7,7
24kg x 2,2
18kg x 10,10
[quote]yusef wrote:
[quote]IrishMarc wrote:
Just finished reading some training logs from 2006 fucking hell its a shambles if 2010 marc met 2006 marc 2010 marc would probably kick the fuck out of 2006 for being such a gullible tit [/quote]
What would you change about 2006 marc’s training?[/quote]
I would stop trying to overcomplicate things and just get fucking stuck in (srs post is srs)
Wednesday
Bench (comp prep)
bar x 10
60kg x 5
100kg x 2
140kg x 2
160kg x 1 (with commands)
150kg x 2 (3 second pause)
Machines for some pissing about.
Good luck on Sunday Marc! Own it!
[quote]trentmeister69 wrote:
Good luck on Sunday Marc! Own it! [/quote]
Cheers brah.
Saturday morning 101.8kg BW in the morning 1.8kg to go in 24 hours wee buns.
130g tuna, bannana, 3 coffees for breakfast. Last meal at 1-2pm.
Should b able to knock off that 1.8kg no probs. Hope u make another badass video of your comp again!