New PR, Training

New PR Today! Training Going Well

Hit a new Log Press PR today! My previous best log press was 155 lbs. Today, after warming up with some light yoke press, I managed to hit 160 lbs for a triple! This was a huge lift for me, since I’ve struggled to improve my log press for quite some time now.

I feel very encouraged, and it seems like my training is really paying off. Feeling stronger every week.

Here are my training reports for the week:

Tuesday Dec 20, 2016

DB Chest Press

  • 20 kg x 15
  • 26 kg x 12 (2)

DB Z-Press

  • 9 kg x 15, 12, 10

Z-Press, Barbell, Bench-Straddle

  • 40 kg x 8 (2)

Bench Press

  • 20 kg x 10
  • 40 kg x 8
  • 60 kg x 10
  • 70 kg x 5
  • 80 kg x 5
  • 90 kg x 3
  • 95 kg x 1
  • 90 kg x 3 (4)

Upright Barbell Rows

  • 30 kg x 15 (2)

Finished with Hammer Curls and a Shoulder Fly Dropset. I was feeling very worn out from my weekend event training, and it took me a long time to loosen up and find my rhythm. But in the end, I was able to hit 90 kg for four triples, and it felt quite easy. Hoping to build up to 100 kg triples soon. Spending more time on the basics this year, building up my strength foundation.

Thursday Dec 22, 2016

Low Bar Back Squats

  • 20 kg x 15
  • 40 kg x 12
  • 60 kg x 10
  • 70 kg x 5
  • 90 kg x 5
  • 100 kg x 5
  • 120 kg x 2
  • 125 kg x 1

High Bar Back Squats

  • 100 kg x 3
  • 110 kg x 3 (3)

Front Squats

  • 50 kg x 5
  • 70 kg x 3 (2)

Stiff Leg Deadlifts

  • 50 kg x 8 (3)

Plenty of volume on Thursday, really focusing on getting deep in my squats. My lower body power has always been a weak point for me, especially my squat. But it’s feeling a lot more solid now, and I’m hoping to hit a 150 kg squat soon.

Saturday Dec 24

Axle Deadlifts

  • 50 kg x 8
  • 70 kg x 8
  • 100 kg x 5
  • 110 kg x 3
  • 100 kg x 5

Yoke Walk, 20 m, drop and turn and halfway.

  • 94 kg x 1
  • 134 kg x 1
  • 174 kg x 1
  • 215 kg x 2
  • 174 kg x 2

Yoke Press

  • 54 kg x 5
  • 64 kg x 4 (3)

Log Push Press (Clean once)

  • 50 kg x 5
  • 60 kg x 3
  • 70 kg x 3

Incline Log Bench

  • 80 kg x 2
  • 70 kg x 5 (3)

Log Cleans

  • 90 kg x 1
  • 80 kg x 2

Today felt extremely good. Took a while to loosen everything up, but after the Axle Deadlifts everything felt light. The 70 kg triple on the Log was an enormous success, and it felt fairly easy. I will definitely be hitting my goal of a 100 kg log soon. That’s all for now, I’m feeling stronger every day, and I can’t wait for my next chance to compete.

Cheers,

The Bear.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s