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ksg
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Re:Starting over... 2017/03/21 11:19:27 (permalink)
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Very quick one but got enough done
 
Strength:  rounds of
single row x10
z press x3 (20,30,40,50,55)
flutter kicks
 
Then 3 rounds
pulldowns x10
z press 8,5,5 @42.5
flutter kicks
 
assistance:
bb curls
Floor press
l raises
 
That was that.  Two more speed sessions then prime movement moves from triples to a single for the next 6 weeks.
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Brett
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Re:Starting over... 2017/03/24 03:38:16 (permalink)
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Not recording weights for assistance then?

Have you done any before/after pics?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
ksg
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Re:Starting over... 2017/03/24 13:13:38 (permalink)
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Brett
Not recording weights for assistance then?

Have you done any before/after pics?



Nope just going by feel on the day for the assistance work.  Reps usually between 8-12ish.  Some days light and slow tempo others I chase it a bit more.
 
Likewise no photos.  Really no goal other than to enjoy training at the minute.  For what it's worth I seem to be leaning out some after going to a bit overboard on the gain train.  Feel in a reasonable place strength wise.  Will see how things pan out over the next 6 weeks. 
ksg
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Re:Starting over... 2017/03/24 13:16:23 (permalink)
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Legs have been in bits all week so today's speed session was approached with trepidation.  Turns out it was just what I needed.  Felt very good.
 
Speed:
banded squats (medium bands) 10 sets of 3 @90
banded pulls (medium) 10 sets of 3 @110
 
assistance:
good mornings
lat pulldowns
rkc front plank
 
Good one.  Squats felt really nice.
 
On The Flop
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Re:Starting over... 2017/03/24 17:05:02 (permalink)
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Positive session mate.
 
Got anymore distance running planned?

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ksg
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Re:Starting over... 2017/03/24 18:05:14 (permalink)
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On The Flop
Positive session mate.
 
Got anymore distance running planned?


Nothing concrete mate.  Payed up for the Ragnar relay but only half of the team stumped up the cash so prob a no go.  There is a barrel of laps event http://ratrace.com/barreloflaps/about/ that looks interesting (Running, beer, camping) but will see.  My running needs work at the minute.  
ksg
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Re:Starting over... 2017/03/27 11:06:31 (permalink)
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Low energy this morning and a bit lacklustre.
 
Strength: rounds of
pulldownx6
cgbp (50/3, 70/3, 85/2, 100/1)
side bends
 
then 3 rounds
pulldowns x6
cgbp 70/11,8,6
side bends
 
assistance:
flyes
tri ex
curl
 
Not the best start to the second half of the program but prob enough done.  
ksg
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Re:Starting over... 2017/03/29 12:45:59 (permalink)
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Bee's knees:
 
Yesterday was stung on the knee by a bumble bee.  Felt a sting, then a tickle, whipped my jeans off and there it was.  I like to occasionsly live dangerously but this was a weird one.
 
strength rounds:
(a1) kb swings x10
(a2) 2" def pulls x1 (100, 140, 160, 175)
(a3) standing abs x10
 
then 3 rounds
(b1) kb swings x10
(b2) 2" def pulls 140x8,6,5
 
no assistance as short of time.  The 175 was shocking and drifted forwards a lot.  Still went up ok though.  
 
last 3 days have jogged 3.5 miles x2 and did 6.5 miler today on a swollen knee.  My running really is in the gutter.
 
ksg
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Re:Starting over... 2017/03/30 13:16:10 (permalink)
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First 'proper' session in a while
 
conditioning:
3 minutes 25kg db snatch
3 minutes speed rope
2"
2"
1"
1"
 
then OMEM:
speed bench x3 (50kg+Medium band)
6 reverse crunches
then
push press x3 (40kg+light/med band)
 
Assistance 3 rounds with 40kg
5 klokov press
6 bb curls
10 bent rows
 
 
 
Brett
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Re:Starting over... 2017/03/31 09:06:45 (permalink)
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ksg
Bee's knees:
 
Yesterday was stung on the knee by a bumble bee.  Felt a sting, then a tickle, whipped my jeans off and there it was. 



I was waiting for a punch line or at least a poetic ending! 
 
Nice slog on a sore knee anyhow

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
ksg
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Re:Starting over... 2019/03/04 19:07:40 (permalink)
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Long time!
 
Thread title still works.  Been away a long while and haven't lifted anything in such a bloody long time.  Occasional short run but that really has been it.
 
So once again I am starting over.  My physical state demands it and my mental state  desperately needs it.  
 
Weak, skinny and fat (77.2kg bw).  Looking to string some training together and just generally feel in a better place.  Much work to do.
 
day 1:
 
warm up.  Skipping and little mobility work.
 
a1) single leg hip thrust 3x6
a2) db squat jump 3x6
 
b) bb hang clean 4x3 @50kg.  Too light but couldn't find 2.5 or 5's.
 
c) fronts x5 50/50/50/70/70
 
d) db rom deadlift 4x10
 
e) split sq 2x15
 
f) goblet squat 2x25
 
Doesn't look a great deal but legs felt worked.  A start.
Ox
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Re:Starting over... 2019/03/04 20:42:20 (permalink)
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Blast rom the past! Hello mate, welcome back!!
ksg
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Re:Starting over... 2019/03/05 18:18:46 (permalink)
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Cheers Ox.  Will try and catch up in time.  
 
Looks like you're still killing it.  The bench and squat numbers look like they have jumped loads, whilst your deadlift is still nuts!
ksg
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Re:Starting over... 2019/03/05 18:26:36 (permalink)
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Certainly feeling yesterday's 'work'.  Legs sore.  Haven't had that feeling in a long time.
 
today:
 
a1) subscap push up 6,6,6
a2) bench plyo push 6,6,6
b) bb push press 3x5
c) bench 4x5
d1) bb incline 2 sets
d2) chest support row 3 sets
e1) flyes
e2) tri ex
e3) curl
 
Whizzed through that.  Ridiculously weak.  Feel like things are 40-50% down on when I was training before.  So much to do.  
 
 
Brett
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Re:Starting over... 2019/03/06 12:33:22 (permalink)
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Hey bud welcome back!
 
Whats the plan then? Bulk? Strength? Lose weight? what?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
ksg
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Re:Starting over... 2019/03/07 10:44:57 (permalink)
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Brett
Hey bud welcome back!
 
Whats the plan then? Bulk? Strength? Lose weight? what?




Thanks Brett.  Good to see you, ox, flop et al are still on it.  Look forward to seeing how you have all kicked on.
 
Only plan right now is to commence some training.  Am sure things will become more focused but for now I just need the head space training provides.
 
Everything needs Work.  My running is okay but not great.  Strength, mass, body fat levels, mobility...the list goes on!
ksg
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Re:Starting over... 2019/03/07 10:44:59 (permalink)
+1 (1)
Brett
Hey bud welcome back!
 
Whats the plan then? Bulk? Strength? Lose weight? what?




Thanks Brett.  Good to see you, ox, flop et al are still on it.  Look forward to seeing how you have all kicked on.
 
Only plan right now is to commence some training.  Am sure things will become more focused but for now I just need the head space training provides.
 
Everything needs Work.  My running is okay but not great.  Strength, mass, body fat levels, mobility...the list goes on!
ksg
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Re:Starting over... 2019/03/07 10:50:13 (permalink)
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Day 3: lower
 
a1) bw hip thrust 12,12,12
a2) box jump 5,5,5
b) split sq 8,8,8,8
c) snatch grip deads 8,6,6,6
d) goblet sq 12,12,12,12
e1) x band walks
e2) walking lunges
e3) pallof presses
 
Started the session feeling like tin man.  A lighter session than Monday.  Felt good.
H0M3R_j4y
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Re:Starting over... 2019/03/08 09:43:55 (permalink)
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Welcome back, strength should come back soon enough mate.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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Re:Starting over... 2019/03/11 10:29:58 (permalink)
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Look what the cat dragged in!!!!
 
How's it going old mate?, good to see you back!!!

“It ain’t all sunshine and rainbows”
 
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