BKS's Log
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17th June
Trap bar deadlift
76kg x5
96kg x3
121kg x3
136kg x3
151kg x5 (4&5 PB)
Nordic curls
3x5
it's hard to quantify but I am noticeably better at these since I started them
Kettlebell swings
32kg 3x8
Knee physio
patterns
and I got to watch Tom Martin bench 195
19th June
OHP
20kg x10
30kg x3
40kg x3
45kg x5
50kg x3
57.5kg x4 @9.5
52.5kg x4
47.5kg x6
40kg x8
Paused floor press
40kg x10
60kg x 12, 10, 9
my back is really sunburnt, this was possible the most painful thing I've ever done in the gym, def more than the time someone dropped 25kg on my foot. Maybe that'll make me remember to put more sun cream on
Lat raise
5kg 3x12
Rope push down
20kg 3x12
Chin ups
5x5
Ab wheel
partials from standing 2x5
Incline cable flies
5kg 3x8
Pallof press
stretching and patterns
Trap bar deadlift
76kg x5
96kg x3
121kg x3
136kg x3
151kg x5 (4&5 PB)
Nordic curls
3x5
it's hard to quantify but I am noticeably better at these since I started them
Kettlebell swings
32kg 3x8
Knee physio
patterns
and I got to watch Tom Martin bench 195
19th June
OHP
20kg x10
30kg x3
40kg x3
45kg x5
50kg x3
57.5kg x4 @9.5
52.5kg x4
47.5kg x6
40kg x8
Paused floor press
40kg x10
60kg x 12, 10, 9
my back is really sunburnt, this was possible the most painful thing I've ever done in the gym, def more than the time someone dropped 25kg on my foot. Maybe that'll make me remember to put more sun cream on
Lat raise
5kg 3x12
Rope push down
20kg 3x12
Chin ups
5x5
Ab wheel
partials from standing 2x5
Incline cable flies
5kg 3x8
Pallof press
stretching and patterns
(edited 6 years ago)
Original post by BKS
X
TM trains at your gym? Cool! I don't follow PL anymore but that guy is a beast.
Original post by Sae.HH
TM trains at your gym? Cool! I don't follow PL anymore but that guy is a beast.
No, I think he coaches/trains at a semi private gym in Salford and trains at OSG in Ashton. Some folk who do train at my gym were in for a quick session before going to help run a comp so he was doing the same.
Was cool though, most I've ever seen benched before was 180 and turns out he was doing 205, like it's nothing
21st June
Prowler push: 10m
145kg x1
195kg x1
230kg x1
275kg x1
Trap bar shrug
76kg 3x12
One arm cable row
30kg x10
50kg 3x8
Knee physio
Bit of leg/kick control stuff
I meant to do more but out of time
Prowler push: 10m
145kg x1
195kg x1
230kg x1
275kg x1
Trap bar shrug
76kg 3x12
One arm cable row
30kg x10
50kg 3x8
Knee physio
Bit of leg/kick control stuff
I meant to do more but out of time
24th June
OHP
20kg x10
30kg x3
40kg x5
47.5kg x5
52.5kg x6 @9.5
47.5kg x6
42.5kg x8
Pull down
3x10
Incline cable flies
3x8
Rope push down
3x10
Lat raise
4kg 3x12
Face pulls
3x20
Skullcrushers
3x10
Machine flies
3x12
Visiting a random gym, no point recording weights
Doing another cycle of 531. I was just going to to one until I decided what programme I want to stick at but I'm liking it so going to see how long it works. I've cut down to three session per week, no point in a lower push just now and it gives space for strongman events as a separate session
OHP
20kg x10
30kg x3
40kg x5
47.5kg x5
52.5kg x6 @9.5
47.5kg x6
42.5kg x8
Pull down
3x10
Incline cable flies
3x8
Rope push down
3x10
Lat raise
4kg 3x12
Face pulls
3x20
Skullcrushers
3x10
Machine flies
3x12
Visiting a random gym, no point recording weights
Doing another cycle of 531. I was just going to to one until I decided what programme I want to stick at but I'm liking it so going to see how long it works. I've cut down to three session per week, no point in a lower push just now and it gives space for strongman events as a separate session
25th June
Trap bar deadlift
76kg x5
96kg x3
106kg x5
121kg x5
141kg x7 @8
videoed all sets, happy with how they are looking. Struggling to breath on last set cause hayfever
Prowler push: 10m
145kg x1
195kg 3x1
Farmers: 12m
60kg x1
70kg x1
80kg x1
surprisingly easy, hitting my full shuffle jog speed
Nordic curls
3x5
Ab wheel
From standing to 5.5 shoe lengths: 3x5
decided I needed to introduce some distance measurement system, my feet seem as good as any
Knee physio
Trap bar deadlift
76kg x5
96kg x3
106kg x5
121kg x5
141kg x7 @8
videoed all sets, happy with how they are looking. Struggling to breath on last set cause hayfever
Prowler push: 10m
145kg x1
195kg 3x1
Farmers: 12m
60kg x1
70kg x1
80kg x1
surprisingly easy, hitting my full shuffle jog speed
Nordic curls
3x5
Ab wheel
From standing to 5.5 shoe lengths: 3x5
decided I needed to introduce some distance measurement system, my feet seem as good as any
Knee physio
(edited 6 years ago)
27th June
Bench
20kg x10
40kg x5
62.5kg x5
72.5kg x5
82.5kg x7 @8.5
75kg x7
65kg x7
I think I might manage to get a bench PB this cycle
those are a rare thing these days
Paused floor press
65kg 3x8
Single arm cable row
40kg x10
50kg x10
60kg 2x8
50kg x10
Hammer curls
10kg 3x10
Lat raise
4kg 3x10
Rear delt fly
3.5kg x10
5kg 3x10
Russian twist
some
need to change how I do these
Rope push down
20kg x10
25kg 10, 8, 8
Knee physio
Bench
20kg x10
40kg x5
62.5kg x5
72.5kg x5
82.5kg x7 @8.5
75kg x7
65kg x7
I think I might manage to get a bench PB this cycle
those are a rare thing these daysPaused floor press
65kg 3x8
Single arm cable row
40kg x10
50kg x10
60kg 2x8
50kg x10
Hammer curls
10kg 3x10
Lat raise
4kg 3x10
Rear delt fly
3.5kg x10
5kg 3x10
Russian twist
some
need to change how I do these
Rope push down
20kg x10
25kg 10, 8, 8
Knee physio
29th June
Trap bar deadlift
76kg x5
96kg x3
131kg x3
146kg x6 @9
Prowler: 10m
100kg x1
150kg 3x1
Nordic curls
3x3
Ab wheel
from standing to 6 shoe lengths: 3x6
Kick control stuff
Patterns
I was stressed to **** from work, went to the gym and had a nice, relaxing session then I went into the shop on the way home and two guys robbed it. Everyone was fine but I stood there waiting to intervene if they actually went for the cashier they were threatening so all the adrenaline. And now it's 11pm and I'm just having tea and all my relaxedness is gone.
Trap bar deadlift
76kg x5
96kg x3
131kg x3
146kg x6 @9
Prowler: 10m
100kg x1
150kg 3x1
Nordic curls
3x3
Ab wheel
from standing to 6 shoe lengths: 3x6
Kick control stuff
Patterns
I was stressed to **** from work, went to the gym and had a nice, relaxing session then I went into the shop on the way home and two guys robbed it. Everyone was fine but I stood there waiting to intervene if they actually went for the cashier they were threatening so all the adrenaline. And now it's 11pm and I'm just having tea and all my relaxedness is gone.
1st July
weight: 70.3kg
Power cleans
40kg x5
50kg x5
55kg 2x3
60kg x3
62.5kg x1, f, f
Need to drill elbows up and squatting lower. But I think I'm getting proper extension now. Videoed
Farmers: 10m
60kg x1
80kg x1
95kg x f
about 4m then f, I put my belt on too tight, couldn't breath enough, felt like I was going to be sick
least I know I can do it now. 100kg farmers is def happening this year
Knee physio, knuckle conditioning, leg/kick control, stretching
breaking a brick with a punch might happen this year too, I've already got my brick picked out and dried and everything
weight: 70.3kg
Power cleans
40kg x5
50kg x5
55kg 2x3
60kg x3
62.5kg x1, f, f
Need to drill elbows up and squatting lower. But I think I'm getting proper extension now. Videoed
Farmers: 10m
60kg x1
80kg x1
95kg x f
about 4m then f, I put my belt on too tight, couldn't breath enough, felt like I was going to be sick
least I know I can do it now. 100kg farmers is def happening this yearKnee physio, knuckle conditioning, leg/kick control, stretching
breaking a brick with a punch might happen this year too, I've already got my brick picked out and dried and everything
(edited 6 years ago)
2nd July
Bench
20kg x10
40kg x5
50kg x3
67,3kg x3
77.5kg x3
87.5kg x4 @9.5
77.5kg x5
67.5kg x8
tight but some dodgy bar path going on
Floor press
60kg x10
65kg x8
70kg x8
75kg x5
70kg x8
65kg x8
Pull down
50kg x10
60kg x10
65kg x8
70kg x8
75kg x5
70kg x8
65kg x8
Ab wheel
standing to 6 shoe lengths: 3x5
Curls
12.5kg 3x8
Rope push down
25kg x10
30kg 3x8
Bench
20kg x10
40kg x5
50kg x3
67,3kg x3
77.5kg x3
87.5kg x4 @9.5
77.5kg x5
67.5kg x8
tight but some dodgy bar path going on
Floor press
60kg x10
65kg x8
70kg x8
75kg x5
70kg x8
65kg x8
Pull down
50kg x10
60kg x10
65kg x8
70kg x8
75kg x5
70kg x8
65kg x8
Ab wheel
standing to 6 shoe lengths: 3x5
Curls
12.5kg 3x8
Rope push down
25kg x10
30kg 3x8
(edited 6 years ago)
4th July
2hrs TKD
Sparring drills, take away point is use back kicks more when someone is trying to be half on top of me
Patterns
black belt pattern I taught myself is looking good, probably move on to a second one now
We've got training space sorted for once a week this month, much better than nothing
2hrs TKD
Sparring drills, take away point is use back kicks more when someone is trying to be half on top of me
Patterns
black belt pattern I taught myself is looking good, probably move on to a second one now
We've got training space sorted for once a week this month, much better than nothing
5th July
OHP
20kg 2x10
30kg x5
40kg x3
50kg x3
55kg x5
50kg x5
45kg x5
Incline bench
45kg x8
50kg x5
55kg x8
60kg 2x6
Chin ups
BW 8x5
Lat raise
Rear delt fly
skull crushers
Knee physio
7th July
Trap bar deadlift
76kg x5
96kg x5
121kg x5
141kg x3
156kg x3 @9
Nordic curls
3x3
DB row
30kg x5
40kg 3x5
Ab wheel
OHP
20kg 2x10
30kg x5
40kg x3
50kg x3
55kg x5
50kg x5
45kg x5
Incline bench
45kg x8
50kg x5
55kg x8
60kg 2x6
Chin ups
BW 8x5
Lat raise
Rear delt fly
skull crushers
Knee physio
7th July
Trap bar deadlift
76kg x5
96kg x5
121kg x5
141kg x3
156kg x3 @9
Nordic curls
3x3
DB row
30kg x5
40kg 3x5
Ab wheel
9th July
Bench
20kg 2x5
40kg x5
60kg x3
72.5kg x3
82.5kg x3
92.5kg x2 @9
82.5kg x5
72.5kg x8
Literally nobody around to give me a hand off, not even a bad one, so no chance of a PB
Floor press
60kg x10
70kg x5
80kg x4
75kg x5
Close grip bench
40kg x12
55kg 3x8
Face pulls
20kg 4x15
Hammer curls
12.5kg 2x8
10kg x10
Bench
20kg 2x5
40kg x5
60kg x3
72.5kg x3
82.5kg x3
92.5kg x2 @9
82.5kg x5
72.5kg x8
Literally nobody around to give me a hand off, not even a bad one, so no chance of a PB
Floor press
60kg x10
70kg x5
80kg x4
75kg x5
Close grip bench
40kg x12
55kg 3x8
Face pulls
20kg 4x15
Hammer curls
12.5kg 2x8
10kg x10
11th July
Power clean technique work
I found a video I'm really liking, helping me understand what I'm meant to be doing better than any other has
Few pull ups
Patterns
Stretching
Later on
2hrs TKD
mostly cardio and sparring drill then taught patterns
Power clean technique work
I found a video I'm really liking, helping me understand what I'm meant to be doing better than any other has
Few pull ups
Patterns
Stretching
Later on
2hrs TKD
mostly cardio and sparring drill then taught patterns
12th July
learned some of a new pattern
40mins yoga
I discovered a way I might be able to get into slide splits, previously thought my hips just weren't able to, I'm more excited by that than I probably should be
Tomorrow I'm going to do a ninja warrior style course with my gym cause my gym is the best gym
learned some of a new pattern
40mins yoga
I discovered a way I might be able to get into slide splits, previously thought my hips just weren't able to, I'm more excited by that than I probably should be
Tomorrow I'm going to do a ninja warrior style course with my gym cause my gym is the best gym
(edited 6 years ago)
14th July
75mins yoga
The instructor wasn't good, like I've tweaked my hip because he had us doing deeper stretched before warm up sequences. But friend I went with said her regular place is doing £30 for a month so I might do that whilst I have more time from less TKD.
Also, I have a new found respect for people who even do badly on Ninja Warrior
75mins yoga
The instructor wasn't good, like I've tweaked my hip because he had us doing deeper stretched before warm up sequences. But friend I went with said her regular place is doing £30 for a month so I might do that whilst I have more time from less TKD.
Also, I have a new found respect for people who even do badly on Ninja Warrior
16th July
OHP
20kg x10
40kg x5
45kg x3
50kg x4
55kg x4 @8
57.5kg x3 @9
Incline bench
40kg x6
45kg x6
50kg x6
55kg x6
60kg x6 @7
65kg x6 @9
Rope push down and Russian twists
Got a free trail pass to poshest non-hotel gym in the city cause there's a comp at my gym. I learned that rich people will pay £50/month to use Pure Gym level quality equipment so long as you have reception staff in shirts and a steam room.
OHP
20kg x10
40kg x5
45kg x3
50kg x4
55kg x4 @8
57.5kg x3 @9
Incline bench
40kg x6
45kg x6
50kg x6
55kg x6
60kg x6 @7
65kg x6 @9
Rope push down and Russian twists
Got a free trail pass to poshest non-hotel gym in the city cause there's a comp at my gym. I learned that rich people will pay £50/month to use Pure Gym level quality equipment so long as you have reception staff in shirts and a steam room.
Original post by BKS
16th July
OHP
20kg x10
40kg x5
45kg x3
50kg x4
55kg x4 @8
57.5kg x3 @9
Incline bench
40kg x6
45kg x6
50kg x6
55kg x6
60kg x6 @7
65kg x6 @9
Rope push down and Russian twists
Got a free trail pass to poshest non-hotel gym in the city cause there's a comp at my gym. I learned that rich people will pay £50/month to use Pure Gym level quality equipment so long as you have reception staff in shirts and a steam room.
OHP
20kg x10
40kg x5
45kg x3
50kg x4
55kg x4 @8
57.5kg x3 @9
Incline bench
40kg x6
45kg x6
50kg x6
55kg x6
60kg x6 @7
65kg x6 @9
Rope push down and Russian twists
Got a free trail pass to poshest non-hotel gym in the city cause there's a comp at my gym. I learned that rich people will pay £50/month to use Pure Gym level quality equipment so long as you have reception staff in shirts and a steam room.
I get the steam room for £18 at Simply so it's just the shirts I think.
Original post by Sae.HH
I get the steam room for £18 at Simply so it's just the shirts I think.
True. I had steam room at a £25/month gym
Maybe it's nice shirts + more spa style decoration = charge twice what you would otherwise
Original post by BKS
16th July
OHP
20kg x10
40kg x5
45kg x3
50kg x4
55kg x4 @8
57.5kg x3 @9
Incline bench
40kg x6
45kg x6
50kg x6
55kg x6
60kg x6 @7
65kg x6 @9
Rope push down and Russian twists
Got a free trail pass to poshest non-hotel gym in the city cause there's a comp at my gym. I learned that rich people will pay £50/month to use Pure Gym level quality equipment so long as you have reception staff in shirts and a steam room.
OHP
20kg x10
40kg x5
45kg x3
50kg x4
55kg x4 @8
57.5kg x3 @9
Incline bench
40kg x6
45kg x6
50kg x6
55kg x6
60kg x6 @7
65kg x6 @9
Rope push down and Russian twists
Got a free trail pass to poshest non-hotel gym in the city cause there's a comp at my gym. I learned that rich people will pay £50/month to use Pure Gym level quality equipment so long as you have reception staff in shirts and a steam room.
David Lloyd?
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