Thursday 12/8/2010
Cheater, Cheater bum beater bench
60 kg x 5
100kg x 2
120kg x 2
140kg x 1
160kg x 1
200kg x 1 (1-2 inches high see video)
200kg x 1 (1 inch high)
200kg x fail (touched my fucking chest!)
140kg x 1 (cunted)
Didn’t end up training today but I was inspired by the freakishness I witnessed yesterday so I started to cunt around at work
Sunday 15/8/2010
Power Snatch (hip)
Bar Work
40kg 2x3
50kg 2x3
60kg 2x3
70kg x 1,1
BN Jerk
80kg x 2
90kg x 2
100kg x 2
110kg x 1
120kg x 1
130kg x 1
140kg x 0,1
CG Deadlift
140kg x 1
180kg x 1
210kg x 1
230kg x 1
Mixed bag today had a good short snappy bench session this afternoon and an absoloutly bollocks squat session tonight. Think I was just knackered from work.
Monday 16/8/2010
AM
Bench Press (5/3/1 wave 3)
70kg x 5
85kg x 5
100kg x 5
125kg x 3
145kg x 3
157.5kg x 7 (PB 2 reps I think)
PM
Back Squat
bar x 5
60kg x 5
100kg x 3
140kg x 2
180kg x 1
205kg x 1 (belt)
210kg x 1 (belt)
200kg x 1,1 (burried and belt off)
[quote]stephen said:
I’ve used a Fury in the past and found it to be really good and easy to use, it’s a good shirt to start off with.[/quote]
Cool hopefully I can crack it in the next couple of weeks.
Wednesday 18/8/2010
BB Row Underhand
bar x 10
60kg x 10
100kg x 10
140kg x 10
170kg x 8 (not pretty)
140kg x 10
100kg x 10
Pulls Ups (chest to bar)
BW 10kg x 20 reps total
WG Pull downs
65kg x 10
72kg x 6
65kg x 12
[quote]yusef wrote:
[quote]IrishMarc wrote:
170kg x 8 (not pretty)
WG Pull Ups
72kg x 6
[/quote]
This is a bit ridiculous.[/quote]
Should be pull downs.
Friday 20/8/2010
Pre expendables work out.
Snatch
Bar work
60kg 3x2
Bench Press
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
Clean and Jerk
bar work
70kg x 1
100kg x 1
120kg x 1
Back Squat
70kg x 2
120kg x 2
160kg x 2
190kg x 2
[quote]IrishMarc wrote:
Friday 20/8/2010
Pre expendables work out.
Snatch
Bar work
60kg 3x2
Bench Press
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
Clean and Jerk
bar work
70kg x 1
100kg x 1
120kg x 1
Back Squat
70kg x 2
120kg x 2
160kg x 2
190kg x 2[/quote]
Solid stuff in here man, keep up the good work. Just wondering, what kind of routine are you following such that your workouts look like this? Definitely seems to be working well
Sunday 22/8/2010 - Really light session
Snatch - Bar Work
Power Clean
Bar Work
60kg 3x3
80kg 3x3
90kg 2x3
100kg 2x3
110kg 5x1
Glute/Ham Sit Ups
BW 3x10
Think I have finally cracked keeping my arms straight and relaxed during the clean all reps felt easy and snappy.
[quote]Raw Meat wrote:
[quote]IrishMarc wrote:
Friday 20/8/2010
Pre expendables work out.
Snatch
Bar work
60kg 3x2
Bench Press
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
Clean and Jerk
bar work
70kg x 1
100kg x 1
120kg x 1
Back Squat
70kg x 2
120kg x 2
160kg x 2
190kg x 2[/quote]
Solid stuff in here man, keep up the good work. Just wondering, what kind of routine are you following such that your workouts look like this? Definitely seems to be working well[/quote]
My training is typically all over the place I have a rough routine and work from that depending on how I feel, if I feel good I will max if I feel weak or beat up I will fuck around or take days off. Current routine looks like.
Monday -
AM 5/3/1 bench
PM Back Squat (wraps) to Max
Tuesday -
Off or some olmypic stuff.
Wednesday -
Heavy Back Session
Thursday -
Equipped Bench
Friday -
Deadlift (meant to be anyway lol)
Saturday -
Snatch/C+J and assistance
Sunday -
Off
That is what it is meant to look like but like I said it changes quite a bit.
[quote]IrishMarc wrote:
[quote]Raw Meat wrote:
[quote]IrishMarc wrote:
Friday 20/8/2010
Pre expendables work out.
Snatch
Bar work
60kg 3x2
Bench Press
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
Clean and Jerk
bar work
70kg x 1
100kg x 1
120kg x 1
Back Squat
70kg x 2
120kg x 2
160kg x 2
190kg x 2[/quote]
Solid stuff in here man, keep up the good work. Just wondering, what kind of routine are you following such that your workouts look like this? Definitely seems to be working well[/quote]
My training is typically all over the place I have a rough routine and work from that depending on how I feel, if I feel good I will max if I feel weak or beat up I will fuck around or take days off. Current routine looks like.
Monday -
AM 5/3/1 bench
PM Back Squat (wraps) to Max
Tuesday -
Off or some olmypic stuff.
Wednesday -
Heavy Back Session
Thursday -
Equipped Bench
Friday -
Deadlift (meant to be anyway lol)
Saturday -
Snatch/C+J and assistance
Sunday -
Off
That is what it is meant to look like but like I said it changes quite a bit. [/quote]
Ahh very nice, thanks!
Monday Night Squat club 3 fat cunts with all the blues in the corner.
Back Squat
Bar x 5
60kg x 5
100kg x 3
140kg x 3
180kg x 1
Belt On
205kg x 1
215kg x 1
Wraps On
235kg x 1
250kg x 1 ( 10kg PB still high)
Wraps Off
205kg x 4 (comedy first rep buried down light I had wraps on lulz where had)
Belt Off
180kg x 8 (fucked!)
Push Press (did these because thompson was doing them and I wanted to be a cunt. Backpack was on because in theory I was leaving the gym.)
100kg x 7
120kg x 3 - Also note the flying bottle from the start of the video think he was annoyed lol.
PWO Curry and Starcraft.
Tuesday 24/8/2010
Some Snatch Bar Work and Light Doubles followed by stretching my back is ****ing mince after yesterday.
Wednesday 25/8/2010
Bench Press
bar x 20
bar x 20
60kg x 5
80kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 1
Shirt On
200kg x 1 (3 inches off)
180kg x 0 (touched)
180kg x 1 (touched)
180kg x 1 (touched)
Shirt Off
100kg x 26
Tuesday 24/8/2010
Some Snatch Bar Work and Light Doubles followed by stretching my back is fucking mince after yesterday.
Thursday 26/8/2010
Clean
bar work
60kg 4x3
100kg 3x2
110kg 6x1
Back Squat (no bounce)
100kg x 5
140kg x 5
180kg x 1
Front Squat
100kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
Foam rolling, Stretching and Abs.
Monday Night Squat Club (30/8/2010)
Back Squat
bar x 10
bar x 10
60kg x 5
100kg x 4
140kg x 2
180kg x 1
Belt on
205kg x 1
220kg x 1
Wraps on
240kg x 1 (good depth)
250kg x 1 (border line but far better groove)
Wraps off
210kg x 5 ( 3 rep PB bit of a spot on the last one)
Push Press
60kg 2x3
110kg x 2
130kg x 1
140kg x 1 ( 10kg PB)
160kg x 0 (behind the neck terrible fail got the leg drive to over my head but it was far to heavy to press out just got greedy)
A sponsored edinburgh university athlete.
Tuesday 31/8/2010 5/3/1 wave 2 session 1
bar x 10
65kg x 5
80kg x 5
95kg x 5
105kg x 5
120kg x 5
130kg x 5
142.5kg x 12 ( 2or3 rep PB)
Thursday 2/9/2010
Snatch
Bar work
50kg 4x2
70kg 2x2
80kg x 1
90kg x miss, miss, 1,1,1,1 ( 5kg PB)
Front Squat
90kg x 2
130kg x 1
150kg x 1
170kg x 1
180kg x miss
Clean and Overhead
50kg x 3 (press)
90kg x 2 (jerk)
110kg x 1 (jerk)
Bench Press
bar 2 x 20
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
shirt on
180kg x 1 (inch off)
190kg x 1 (touched)
190kg x 1 (inch off)
180kg x 1 (inch off)
100kg x 13 (got put off my thompson fucking around)
100kg x 23
Friday 3/9/2010
Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 1
suit and belt on
220kg x 1
250kg x 1
270kg x 1 ( 5kg PB)
WG Pull Ups
BW x 5
bw 20kg x 3
bw 20kg x 1
bwx5
bwx5
DB ROW
70kg x 10, 10
70kg x 10, 10
Seated Row
65kg x 10
90kg x 10
Sunday 5/9/2010
Power Clean
bar work
60kg 3x5
80kg 2x3
90kg 2x2
100kg x 2
110kg x 1
20 minutes cardio - Stretch and abs.