Tim's Journeyman Log

[El Freako]

Lol... I didn't even spot the 30 reps set

 

[tim290280]

Got around to doing the workout I meant to do the other day. Didn't max it as I couldn't be bothered pulling out the loading pins.

Skipping
4mins

C&J
20kg x4
40kg x4
60kg x2x2
70kg x2
80kg x1x4

Box squat (thighs just above parrallel)
80kg x4
100kg x2
120kg x2
140kg x2
160kg x2
165kg x1
170kg x1
175kg x1
177.5kg x1

Standing calf raise
160kg x10x3

GM
60kg x2x8

Step-up (low step)
60kg x20x2

Plank
60sec
45sec

Soundtrack:

 

[El Freako]

Good work on the boxies Timbo.

 

[tim290280]

^^ Thanks Ben. I'm guessing I'm good for 180-185kg on them at the moment. So I'd say that this session would be about what I could parrallel squat.

 

[PrinceVegeta]

Strong boxies man!

 

[tim290280]

^^ Thanks Jono.

I'd like to get a bit more out of these to help with the full range, especially the mid section.

 

[tim290280]

Did some cardio this evening because the fiance wanted to have dinner early and I really didn't feel like lifting after that.

Rowing machine:
6060m in 30mins.

 

[PrinceVegeta]

nice cardio man, now go lift!

 

[El Freako]

Did some cardio this evening because the fiance wanted to have dinner early and I really didn't feel like lifting after that.

That bad a cook is she?

 

[tim290280]

PV: Here is the lifting.

ElFreako: No it was just late. And she made very good chicken and rice.

Skipping
4mins

Snatch
20kg x4
40kg x3x2
60kg x2
65kg x2x2

Floor press
65kg x6
100kg x2
110kg x2
120kg x2
125kg x1x2
130kg x1x2
135kg x1x2

Thick bar DB row
40kg x3
56.5kg x5x4

Standing OHP
50kg x12
50kg x9

Chinup
10
8

Dip
14
12

Soundtrack:

 

[El Freako]

Making headway with the floor-pressing?

 

[Hypocrisy86]

awesome improvements man, keep it up!

 

[tim290280]

Steve, thanks for the comments.

Ben I think I am. 135kg would be 96% of what I did last week (not a max but close). Did two singles of it after already doing 4 singles above 90%. Next week I'll do 5kg more on each of the >90% sets. Although it is only a total of 6 singles above 90% and 8-10 above 80%. Not sure if that is enough volume.

 

[PrinceVegeta]

Nice session Timmy, do you feel the floor presses working the chest really good? or are u just doing it for lockout strength?

Cuz besides that, i dont see you doing any real chest movements( except dips)

 

[El Freako]

Nice session Timmy, do you feel the floor presses working the chest really good? or are u just doing it for lockout strength?

Cuz besides that, i dont see you doing any real chest movements( except dips)

As a partial ROM exercise I wouldn't recommend floor presses for direct chest development, but for training your press they're excellent!

 

[tim290280]

Yep pretty much for my pressing, it seems to be where I am weak.

I have a full ROM bench for DE day. That will hit the chest hard. And the dips do hit the chest a bit.

 

[tim290280]

Had very little energy tonight and my back was very stiff from yesterday and it really affected my form on the C&J. I stopped those early but I have no idea how much it affected my rack deadlifts.

Skipping
3mins

C&J
20kg x4
40kg x4
60kg x2x2
80kg x1x2
90kg x1x2

Rack deadlift (low pin, below the knee)
90kg x4
120kg x2
140kg x2
160kg x2
177.5kg x1
197.5kg x1
210kg x1
215kg x1
217.5kg x1

Front squat
70kg x2x8

SLDL
55kg x20x2

Split squat (the lunges were hard on my knees last week)
55kg x20x2

DB SL calf raise
32kg x8x3

Soundtrack:

For everyone who grew up on a farm.

 

[Hypocrisy86]

Congrats on the rack deads, also good soundtrack man.
old school to me

 

[jonathan]

like the deads and the clean and jerks

 

[Bulkboy]

awesome clean and jerks mate. 90 kg is very solid, cuz that is a hard lift for sure. also, those rack deads are looking great. what do u estimate ur conventional deadlift 1rm is at the moment?