[b][color=red]10/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
60 seconds gear 13 > 80 RPM x 13
30 seconds gear 13 > 120 RPM x 12
RPM - 92
Watt - 154
ODO - 8.5
Gear - 13
Time - 19.00
decent one.
Printable View
[b][color=red]10/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
60 seconds gear 13 > 80 RPM x 13
30 seconds gear 13 > 120 RPM x 12
RPM - 92
Watt - 154
ODO - 8.5
Gear - 13
Time - 19.00
decent one.
[b][color=red]10/12/18
What i felt like doing deload[/color][/b]
Wide Grip Pullups EMOM
BWx12
BWx12
BWx12
BWx9
Wide Grip Pullups Every 2 minutes
BWx12
BWx12
BWx12
Chinese DB Row
22.5x20
22.5x20
22.5x20
22.5x20
22.5x20
Crunches on Ball
BWx30
BWx30
BWx30
BWx30
Good deload ish session.
[b][color=red]10/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 78
Watt - 174
ODO - 5.7
Gear - 15
Time - 15.00
Great third session of the day.
[b][color=red]11/12/18
What i felt like doing Speed endurance[/color][/b]
Movement prep
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
1 minute rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
didn't drink enough, started to cramp, drink water people!
[b][color=red]11/12/18
What i felt like doing deload[/color][/b]
Bench
20x20
60x15
60x15
100x5
120x14
100x23
Skullcrushers
60x12
60x12
60x12
60x12
Crunches on Ball
BWx30
BWx30
BWx30
BWx30
Good deload ish session.
Keep it going, and through 2019!
[QUOTE=EoR;1568377291]Keep it going, and through 2019![/QUOTE]
I will keep it going, whether I log I doubt.
[b][color=red]13/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 66
Watt - 141
ODO - 6.4
Gear - 15
Time - 20.00
Just a nice easy cycle, after the cramping calve on Tuesday still can't run so did a nice easy cycle there as squatting in a couple of hours.
[b][color=red]13/12/18
What i felt like doing load[/color][/b]
Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x2
140x2
150x2
[color=blue]160x2 (=PR 352lbs)
165x2 (PR 363lbs)
170x2 (PR 374lbs)[/color]
Olympic Squat - Just simple seeing where I am at the end of a years training. this same session a year ago I got 135x2. I got 160x2 about a 6 weeks ago. Very happy there, still no belt, second rep I did have that I am going to fail feeling but got through it, just!
Impressive. Good work
[QUOTE=Fang2;1568529221]Impressive. Good work[/QUOTE]
thanks, been great to have a year without any real problems!
[b][color=red]13/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 70
Watt - 175
ODO - 3.4
Gear - 16
Time - 10.00
first ever 16 cruise. 10 minutes was certainly enough.
[b][color=red]14/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 72
Watt - 174
ODO - 5.3
Gear - 16
Time - 15.00
first ever 16 cruise. 15 minutes is definitely hard than 10.
[b][color=red]15/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 75
Watt - 193
ODO - 3.6
Gear - 16
Time - 10.00
went for it. very happy.
[b][color=red]17/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
60 seconds gear 13 > 80 RPM x 13
30 seconds gear 13 > 120 RPM x 12
RPM - 94
Watt - 144
ODO - 8.7
Gear - 13
Time - 19.00
weird power numbers.
[b][color=red]17/12/18
What i felt like doing load[/color][/b]
Olympic Squat
BWx20
20x10
20x10
60x10
100x20
100x20
Flat Bench
20x20
60x15
100x5
120x5
140x5
130x7 ds 120x5 ds 100x8
Skulls
60x20
60x16
60x16
Close Grip Bench
60x23
Side laterals
15x20
15x20
15x20
Standing Russian Twists
20x30
20x30
20x30
20x30
Olympic Squat - well for some reason I felt like trying 20 reps at 100, harder than. I thought it would be. second set was better but that is enough. you can tell I have not done anything more than 5 reps for a long time properly.
Flat bench - Well, certainly winging this benching. comfortable 140 for 5 and then trying tis silly drop set, don't really know if that was a good effort or not.
Skulls - I forgotten how much I love these, until last week I have not done them in months. well second set I was trying for 20 again but not even close. Good third set.
CGB - just finishing myself off.
Side Laterals - why not.
[b][color=red]17/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 74
Watt - 169
ODO - 7.3
Gear - 15
Time - 20.00
felt good tonight after the 20 rep squats.
[b][color=red]18/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 72
Watt - 189
ODO - 3.5
Gear - 16
Time - 10.00
wow legs are dead after that.
[b][color=red]18/12/18
What i felt like doing load[/color][/b]
Power Snatch
20x3 ss 20x3 OHS ss 20x3 Klockov Press
20x3 ss 20x3 OHS ss 20x3 Klockov Press
40x3
40x3
50x3
60x3
60x3
65x1
67.5x1
Snatch pulls
80x3
90x2
100x1
110x1
120x1
Wide Grip Pullups
BWx10
15x7
30x13
30x12
15x12 ds BWx8
15x12 ds BWx6
DB concentration Curls ss Rear Laterals
15x12 ss 15x12
15x12 ss 15x12
15x12 ss 15x12
Crunches on Ball
BWx30
BWx30
BWx30
BWx30
Power - Seeing if I can still snatch, well, power snatch. very happy.
Pulls - very good to move 120, tank that is the most I have tried this year.
Pullups - Just seeing what i can do at 30kg. was wanting more overall but oh well.
Misc - just extra volume.
[b][color=red]18/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 73
Watt - 165
ODO - 7.2
Gear - 15
Time - 20.00
legs are really feeling it now!
[b][color=red]19/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 71
Watt - 179
ODO - 5.2
Gear - 16
Time - 15.00
some more volume at gear 16, legs were feeling it the whole time, they are going to enjoy the rest of the day off.
[b][color=red]20/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 72
Watt - 187
ODO - 5.3
Gear - 16
Time - 15.00
new record.
[b][color=red]20/12/18
What i felt like doing load[/color][/b]
Front Squat
BWx20
20x5
20x5
60x3
80x3
100x2
110x2 Belt
120x2 Belt
125x2 Belt
Olympic Squat
120x8
[color=blue]140x10 (PR 308lbs)[/color]
BTN Press
20x20
40x10
50x10
Military Press
60x8
70x5
70x8
60x12
Close Grip Bench
20x20
60x15
100x5
110x14
110x10
100x15
60x25
Ab Roller Torture
BWx15
BWx15
Hanging leg raises
BWx10
BWx10
Fronts - so surprised how well that all went. surprised how light 125 felt in the rack position, very happy still heavy in the core but felt good with he legs.
Olympic Squat - very happy wanted to get 10 at 140 and made it very well. Very happy with he year and squatting!
Overhead - Just using the first few sets to get a good stretch in the shoulders. not tried to push the Mp for a while, 60 was heavier than a couple weeks ago. Overhead is certainly my main weakness now and of course o lifts but I suck at them and not a fan so think they always will be. Much better the second set at 70 an finished ok.
CGB - swing what I still have left. dammit wanted 15 at 110, didn't attempt rep 15. finished ok.
[b][color=red]21/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 74
Watt - 190
ODO - 3.6
Gear - 16
Time - 10.00
feeling it now at the end of the week. One week till skiing.
[b][color=red]21/12/18
What i felt like doing load[/color][/b]
Clean Panda Pulls
20x3 ss 20x3 FS ss 20x3 COHS
20x3 ss 20x3 FS ss 20x3 COHS
60x3
80x3
90x1
100x1
110x1
Shrugs 2 sec pause
110x12
110x12
110x12
BB Bulgarian Split Squats
20x10
60x10
60x15
60x20
Back Extensions ss Chinese DB Rows
15x20 ss 22.5x20
15x20 ss 22.5x20
15x20 ss [color=blue]32.5x20 (PR 71.5lbs)[/color]
Upright Rows
20x10
30x10
40x10
[color=blue]50x10 (=PR 110lbs)
60x10 (PR 132lbs) [/color]
Crunches on Ball with Twist
BWx30
BWx30
BWx30
BWx30
Pulls - Wow clean grip overhead squats are hard! Just seeing where I am here, been used to doing triples at 100 but seeing where I am for a single. I think I would get 115 but it would not be pretty so happy enough with 110, only 10kg off my PR.
Shrugs - never do these anymore so just fancied it, had to pull the weight off the floor as far too lazy to set up the other bar in the rack. 12 was a very good number here, wow I am weak shrugging!
Splits - Still my second favourite leg exercise.
Superset - keep the core working after the back extensions was so hard with the Chinese Rows. went for the PR, the rowing was easy but wow my lower back and hips are dead now.
Upright Rows - First couple of sets are stupid easy.50 Flet nice and easy so tried more than 50 for the first time in my life.
[b][color=red]23/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 76
Watt - 164
ODO - 7.5
Gear - 15
Time - 20.00
nice Sunday Cruise.
[b][color=red]24/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 76
Watt - 199
ODO - 3.7
Gear - 16
Time - 10.00
smashed it.
[b][color=red]24/12/18
What i felt like doing load[/color][/b]
Front Squat
BWx20
20x5
20x5
60x3
80x3
100x2
110x2 Belt
120x2 Belt
[color=blue]130x1 (=PR 286lbs)[/color] Belt
Olympic Squat
130x8
[color=blue]140x10 (=PR 308lbs)[/color]
Flat Bench
20x20
60x15
60x15
100x5
120x5
140x4
130x7
120x12
100x18 ds 60x17
Skullcrushers
60x16
60x15
GHR
BWx12
BWx12
BWx12
BWx12
Hanging leg raises
BWx10
BWx10
BWx10
BWx10
Fronts - Cruising to 110 now. 120 was very easy. Did the first rep at 130 and and took a deep breath before rep two and my brain went don't even try it, so didn't. Cant complain at all!
Olympic Squat - almost failed rep 10 at 140, last squatting this year for me! what a difference a year makes!
Flat Bench - Wanted 5 at 140 but 4 was my limit. Wanted 7 and got it at 130. Just got 12 at 120. So weird that last drop set, almost missed re racking the 100 then the 60 was just stupid fast and weird feeling, think my body was thinking it was heavier than it was.
Skulls - chest is dead now finish off the triceps.
GHR - only fair for the hammier to do something.
[b][color=red]25/12/18
What i felt like doing endurance[/color][/b]
Keiser M3 bike
RPM - 74
Watt - 168
ODO - 7.3
Gear - 15
Time - 20.00
Nice Christmas Cruise.
[b][color=red]25/12/18
What i felt like doing load[/color][/b]
Wide Grip Pullups
BWx10
15x7
30x13
30x12
15x12 ds BWx8
15x12 ds BWx7
Shrugs 2 sec pause
60x12
100x12
120x12
Back Extensions ss Chinese DB Rows
15x20 ss 22.5x20
15x20 ss 22.5x20
15x20 ss [color=blue]32.5x20 (=PR 71.5lbs)[/color]
DB concentration Curls ss Side Laterals ss Rear Laterals
15x12 ss 15x12 ss 15x12
15x12 ss 15x12 ss 15x12
Crunches on Ball
BWx30
BWx30
BWx30
BWx30
Pullups - wow struggled to match the 13 from last time, just. wow struggling through this big time.
Shrugs - just more volume, Strange I was not sore after doing them last time since I never do them anymore.
Superset - this was so hard last time I needed to try again. its so weird the row part is not heavy but stabilising the body after the back extensions is killer! the heavy set is just stupid hard not eh abs and lower back.
Superset - Running out of motivation and gas. done weights for 2018!