Morba's New Log: Time to step up, more cake!
- Thread starter Morba
- Start date
Fri:
Incline log
70x10
70x10
90x10
90x5
110x5
120x3
120x3
120x3
110x5 pause at chest
110x5 "" ""
110x5 "" ""
Trap bar deads.
65x5
105x5
145x3
195x3
225x1
255x1
285x1
305x1
Thoughts
My knees have started hurting again, not happy would have thought the weather would help.
Didn't want to do deads but we got the trap bar out so thought I'd play along. No idea if 305kg is good or not, but in the heat I'm happy.
Incline log
70x10
70x10
90x10
90x5
110x5
120x3
120x3
120x3
110x5 pause at chest
110x5 "" ""
110x5 "" ""
Trap bar deads.
65x5
105x5
145x3
195x3
225x1
255x1
285x1
305x1
Thoughts
My knees have started hurting again, not happy would have thought the weather would help.
Didn't want to do deads but we got the trap bar out so thought I'd play along. No idea if 305kg is good or not, but in the heat I'm happy.
overhead
knees killing me so all strict tonight
log, clean first rep:
70x10
70x10
70x10
80x5
90x5
95x5
95x5
95x5
95x5
95x4 - gah stupid last rep
70x10
seated axle, take from rack, sit, press, stand and re rack (nice partial front squats lol):
60x10
80x10
90x5
90x5
90x5
incline db:
45x8
45x7
45x6
thoughts:
knees, they hate me. Not sure where this has come from again as all was working fine for a while.
happy that my strict pressing for reps is going up
knees killing me so all strict tonight
log, clean first rep:
70x10
70x10
70x10
80x5
90x5
95x5
95x5
95x5
95x5
95x4 - gah stupid last rep
70x10
seated axle, take from rack, sit, press, stand and re rack (nice partial front squats lol):
60x10
80x10
90x5
90x5
90x5
incline db:
45x8
45x7
45x6
thoughts:
knees, they hate me. Not sure where this has come from again as all was working fine for a while.
happy that my strict pressing for reps is going up
Deads:
warmups
all reps done with intention of being "fast"
60x10
60x10
60x10
100x10
120x5
140x5
160x5
180x5
200x5
217.5x5
140x3
140x3
140x3
140x3
140x3
pendlay rows:
100x8
100x8
100x8
thoughts:
hot, too hot again especially for deads.
earlier reps and sets were pretty fast, 200/217.5 werent though. Hopefully the intention to do it fast was enough lol.
did them all side on to a mirror so that the first rep I could see I was in a good position so happy with that!
warmups
all reps done with intention of being "fast"
60x10
60x10
60x10
100x10
120x5
140x5
160x5
180x5
200x5
217.5x5
140x3
140x3
140x3
140x3
140x3
pendlay rows:
100x8
100x8
100x8
thoughts:
hot, too hot again especially for deads.
earlier reps and sets were pretty fast, 200/217.5 werent though. Hopefully the intention to do it fast was enough lol.
did them all side on to a mirror so that the first rep I could see I was in a good position so happy with that!
Events: headed up to pro strength for the day:
Block press:
90kg x lots and lots and lots
Yoke:
Empty x 20m (10m drop and turn)
220 - fast
220 - fast
220 - fast
300 - slow but didn't drop (other than for turn)
Axle clean and press:
100x5
Then we went upstairs and did some grappling for about 45 mins.
I feel absolutely ****ed now, but a great session was had
Block press:
90kg x lots and lots and lots
Yoke:
Empty x 20m (10m drop and turn)
220 - fast
220 - fast
220 - fast
300 - slow but didn't drop (other than for turn)
Axle clean and press:
100x5
Then we went upstairs and did some grappling for about 45 mins.
I feel absolutely ****ed now, but a great session was had
Would you adam and eve it, i've given up on the Forced Entry as just cannot do it in my unit with the amount of people that are doing other things. Far too many clashes of use of equipment.
So, I have a new routine to play with - Blockhead by Bish. It fits much more with what can be done in our gym, started tonight with push press
axle push press, first rep cleaned from floor.
40x10
40x10
60x5
80x5
80x5
90x5
90x5
95x5
97.5x8 (aim was at least 5 reps as top set).
Other stuff:
Incline log:
70x10
90x10
110x5
120x5
120x5
120x4
100x13
Seated log, almost upright back
70x5
90x5
90x4
90x4
DB curls
23kgx8
23x8
23x8
front hold on duck walk
14kgx25secs
14kgx35secs
thoughts:
push press hurt my knees, was double dipping for the fun of it, each rep of the 95kg got better as the set went on. If I hit 5 reps next week would be +2.5kg, 8 reps = +10kg, will be interesting
So, I have a new routine to play with - Blockhead by Bish. It fits much more with what can be done in our gym, started tonight with push press
axle push press, first rep cleaned from floor.
40x10
40x10
60x5
80x5
80x5
90x5
90x5
95x5
97.5x8 (aim was at least 5 reps as top set).
Other stuff:
Incline log:
70x10
90x10
110x5
120x5
120x5
120x4
100x13
Seated log, almost upright back
70x5
90x5
90x4
90x4
DB curls
23kgx8
23x8
23x8
front hold on duck walk
14kgx25secs
14kgx35secs
thoughts:
push press hurt my knees, was double dipping for the fun of it, each rep of the 95kg got better as the set went on. If I hit 5 reps next week would be +2.5kg, 8 reps = +10kg, will be interesting
Deads
60x10
60x10
Warmups
Prep sets, all fast or trying to be:
120x5
140x5
160x5
180x5
200x5
210x5
Top set, amrap:
217.5x5 - damn, wanted more but hot and humid and hardly eaten all day so understandably underperformed
Speed deads 2" defecit:
140x3
140x3
140x3
140x3
140x3
Pendlay rows:
90x8
90x8
90x8
Done.
Thoughts:
Hardly eating all day does nothing for energy levels!
60x10
60x10
Warmups
Prep sets, all fast or trying to be:
120x5
140x5
160x5
180x5
200x5
210x5
Top set, amrap:
217.5x5 - damn, wanted more but hot and humid and hardly eaten all day so understandably underperformed
Speed deads 2" defecit:
140x3
140x3
140x3
140x3
140x3
Pendlay rows:
90x8
90x8
90x8
Done.
Thoughts:
Hardly eating all day does nothing for energy levels!
Squats and a little bench
Warmups
60x10
60x10
Build up sets, fast out of hole:
110x5
120x5
130x5
140x5
150x5
160x5
Top set:
175x5
Descending box squat. 7 bumper plates stacked, after each rep take a plate away:
110kgx6
Bottom plate was a 25kg one, about 3" thick? Was just above it, couldn't touch
Dan did, I'll grab the vid (we made him do it again to capture it)
Bench:
60x10
110x5
120x5 (was told to stop laughing lol)
130x5
130x5
Thoughts:
Rarely squat or bench do was a hard night. Good though
Warmups
60x10
60x10
Build up sets, fast out of hole:
110x5
120x5
130x5
140x5
150x5
160x5
Top set:
175x5
Descending box squat. 7 bumper plates stacked, after each rep take a plate away:
110kgx6
Bottom plate was a 25kg one, about 3" thick? Was just above it, couldn't touch
Dan did, I'll grab the vid (we made him do it again to capture it)
Bench:
60x10
110x5
120x5 (was told to stop laughing lol)
130x5
130x5
Thoughts:
Rarely squat or bench do was a hard night. Good though
Overhead.
bag of crap session, felt like crap the whole way through. Wanted to do push press before strict but couldnt.
strict log:
70x10
70x10
75x5
80x5
85x5
90x5
95x5
top set
97.5x4 - what crap.
push press:
70x10
80x5
90x5
95x5
100x5
top set
107.5x3 - what crap.
really unhappy with this session, not impressed.
bag of crap session, felt like crap the whole way through. Wanted to do push press before strict but couldnt.
strict log:
70x10
70x10
75x5
80x5
85x5
90x5
95x5
top set
97.5x4 - what crap.
push press:
70x10
80x5
90x5
95x5
100x5
top set
107.5x3 - what crap.
really unhappy with this session, not impressed.
Why could you not push press before strict out of interest
Tasty numbers mate.
This, indeed, is a good question.
Man of Honour
- Joined
- 5 Jun 2003
- Posts
- 91,561
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I don't believe you're not able to PP more than me and my AIDS shoulders. Sort it out Mark!!! 
Why could you not push press before strict out of interest
Tasty numbers mate.
This, indeed, is a good question.
Because the rack was being used by 3 others squatting and there wasn't room to get the axle out to clean it first. Nightmare with the small space we have.
I don't believe you're not able to PP more than me and my AIDS shoulders. Sort it out Mark!!!
I know, my shoulders are a major weak point for me
Weds deads:
warmups
build up sets, concentration on speed through lift
60x5
110x5
150x5
190x5
200x5
210x5
top set:
220x6 - not bad, feeling faster rather though which is the main thing at the moment.
speed reps:
150x3
150x3
150x3
150x3
150x3
pendlay rows
110x8
110x8
110x8
thoughts:
speed is increasing which is great and the main focus right now
warmups
build up sets, concentration on speed through lift
60x5
110x5
150x5
190x5
200x5
210x5
top set:
220x6 - not bad, feeling faster rather though which is the main thing at the moment.
speed reps:
150x3
150x3
150x3
150x3
150x3
pendlay rows
110x8
110x8
110x8
thoughts:
speed is increasing which is great and the main focus right now
I know, my shoulders are a major weak point for me
Come on Morba - you can strict/whatever over 100kg, so your shoulders are not at fault.
Sort your hip/leg drive out.