Macroth's log of strength (currently following SS template)

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macroth
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Re: Macroth's log of strength

Postby macroth » Fri Feb 10, 2017 9:45 am

1. 500m skierg 1:26.0

2a. Incl DB Bench 3x20x17.5kg
2b. DB Row 3x20x25kg+FatGripz

3. Skull crushers 10xbar,30kg,30kg

4a. Incl pec fly 3x10 (band)
4b. DB Shrugs 3x15x30kg

End of deload week, back to the grind on Monday.

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macroth
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Re: Macroth's log of strength

Postby macroth » Mon Feb 13, 2017 8:44 am

Sunday: 1h of xc skiing

Today: Start of the 2nd cycle

1. Log clean+push-jerk (clean every rep) 87x3, 92x2+1
87 was ok, bit disappointed by the 92.

2. Strict log 57x8,8

3a. Strict pullups 3x8 (reg/chins/wide)
3b. Face pulls 3x20

4. Z press 2x10x50
Off pins at chin level.

5. 3 way delts 3x20x8kg

6a. BB curl 3x10x40kg
6b. Tricep press downs 3x20

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macroth
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Re: Macroth's log of strength

Postby macroth » Tue Feb 14, 2017 8:22 am

1. Front squat 8x3x85 (1st rep cleaned)
Nice and snappy.

2. Sandbag carry 2x72m (236ft) @90kg (55s each)
Hit the weight/distance/time sweet spot.

3. Barbell walking lunge 2x12/leg @60kg

4. Hanging Leg raises 3x8

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Re: Macroth's log of strength

Postby macroth » Fri Feb 17, 2017 2:16 am

Log stuff from Monday. Not worth your time, just for future reference.


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macroth
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Re: Macroth's log of strength

Postby macroth » Fri Feb 17, 2017 2:25 am

Thursday:
1. Strict press 3x8x50
Solid. Will adjust weight accordingly next week.

2. Cgbp 85x5, 100x3, 112.5x9
Happy with that.

3a. Incl db bench 22.5x20,16+5
3b. Db row 2x15x30+Fatgripz
So bad at incline pressing! :D

4. Dicks press 3x10x30

5a. Hammer curls 3x12x22.5
5b. Band pull aparts 3x20
5c. Band tricep press downs 30,40 (switched to easier band),35

6. Easy 2k ski cooldown

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macroth
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Re: Macroth's log of strength (currently doing SS template)

Postby macroth » Fri Feb 17, 2017 10:20 am

Today

1. DL 180x5, 210x3, 240x5
That's a bit more like it.



2. Sbag load @50”
Went too heavy/high, so instead of 3x3 it turned into a bunch of single attempts.

3. Sn grip dl off 4" blocks 140x12,11, 130x9
Lower back was doing all the work, and couldn't handle it.

4. Ab rollouts 3x10

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Re: Macroth's log of strength (currently doing SS template)

Postby macroth » Mon Feb 20, 2017 8:37 am

On Saturday I helped two people from the gym through their first powerlifting meet. It was a long day for me being surrounded by barbells and not lifting any of them :D , but they both did well and were happy with their results.


I finally have a date, a location and a list of events for my first SM show this year.

May 6th (enough time to complete a full cycle after this one)
- Conan wheel
- Viking press
- FW
- Yoke
- Axle DL

They haven't listed any weights or details yet, but I can bet on the farmers being 140kg and the yoke 300-320. I don't think I'll need to change the templates much, but will definitely switch to log push-press instead of push-jerk next week to make it closer to a viking press.

Today:
1. Minilog 1 clean+push-jerks: 95x3, 90x4,4
Never quite made it to 5 reps :roll:

2a. Kipping chest-to-bar pullups 5x10
2b. Face pulls 5x20

3. Z press 40x13,6,4,4 (rest pause 30 s)
Lol at my shoulders quitting on me completely after the first set.

4a. Barbell curls 40kgx20,20,17
4b. Band tricep push downs 29,20,23

5. 3 way delts 3x10x12.5

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Re: Macroth's log of strength (currently doing SS template)

Postby macroth » Mon Feb 20, 2017 3:09 pm

Awful, weak logging, for your viewing pleasure.


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Re: Macroth's log of strength (currently doing SS template)

Postby macroth » Tue Feb 21, 2017 10:34 am

1. Squat paused 3s 115/135/152.5kgx3
My back takes over as soon as things get heavy. :(


2. Overhead yoke walk 90/90/100/100kg x14m
Aka "isodynamic lower back hyperextensions". Goddamn stiff shoulders.


3. Bodyweight walking lunges 3x20/leg

4. Weighted planks 3x60s
+25kg, rings+25kg, rings+25kg

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macroth
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Re: Macroth's log of strength (currently doing SS template)

Postby macroth » Fri Feb 24, 2017 3:19 am

1. Strict press 3x12x47.5
Just on the limit on sets 2 and 3. +7.5kg since the start of the year.

2. CGBP 70x8,85x8,100x11
Think I had on more in me, but 10+ was the goal.

3a. Incline db bench 3x12x25
3b. Meadows row 3x10x10kg

4. Ski erg 10x90”on/30”r, easy/moderate


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