Dunkster

[dunkster]

No training Monday due to family issuse.

Tuesday

Press ups with bars

8x10

Planks

3x1minute

[dunkster]

Thursday

Shoulder press

20kgx10
40kgx8
60kgx5
70kgx5
80kgx5
80kgx2
75kgx5
75kgx4
75kgx5

Still not getting the connection between my brain and shoulders yet, not getting a feel or confidence back.

18" Deadlift

100kgx5
140kgx2
180kgx2
220kgx1
260kgx1
280kgxfail
220kgx4

Too soon after Saturday but I felt good so gave it a shot. Nevermind do them again in 10 days.

Grippers

R/H CCS #3 vn,vn,vn,n
Wide set #3 1,1,1,1

L/H CCS vn,vn,vn,n
Wide set #3 1,1,1,1

[dunkster]

Friday

Planks

Bodyweight 1min 20secs
+30kg 48secs
+30kg 1min 2secs

Some 16kg kettle bell swings

Red extensor band

[cougarman]

where were today Dunkster you missed out on a good day.

Are you still going to go to thwe Welsh tomorrow if so can you ring me.

Mike

Ps is your mobile turned off i've tried to phone a couple of time.

[dunkster]

I don't get much signal here. I was supposed to come today but Cat worked over so I couldn't make it. I won't be able to go tomorrow now I had forgotten that I had promised Cat's dad i would help him do some work in his attic.

[dunkster]

Tuesday

Grippers

R/H
Wide set #3 1,1,1
CCS #3 vn,vvn,vvn,vn,vn,n

vvn's were the closest yet, between 1 and 2mm.

L/H
Wide set #2.5 1,1,1
CCS #2.5 vn,vvn,vvn,vvn,vn,vn

Even closer on this one.

[dunkster]

Thursday

2 Hand Pinch

50kgx5
55kgx3
60kgx3
65kgx3
70kgx3
75kgx2
77.5x1
80kgx1

Grippers

R/H
CCS #3 vn,vn
WS #3 1,1
CCS #2.5 1,1

L/H
CCS #2.5 vn,vn
WS #2.5 1,1,1

Baby inch lifts (53kg)

R/H 5,6,6,7
L/H 5,6,6,7

+5kg
R/H 5 reps
L/H 3 reps

+10kg
R/H 1,1,1,
L/H f,1,f

Bag work

[dunkster]

Unable to train Monday, still bad from drinking so much Saturday.

Tuesday

Bench press

50kgx15
70kgx10
80kgx10
100kgx9x6

Sledge on tyre

3x20

Kettle bell swings

3x20

[dunkster]

I'M BACK!!

Been training once or twice a week in my garage for the last 5 weeks and made big progress and some good pb's with what I have to work with.
Last week bench pressing, after learning how to bench properly utilising your whole body and locking everything in, courtesy of Youtube, I got a 145kg PB which I was happy as fuck with.

Then tonight while doing my pushpress, which I haven't done for months I worked up in triples to a single for 115kg equalling my PB from last summer!

Then I opened my new BB Elite and choked the bitch to just past parallel and crushed it for 3 singles. Give me a fortnight and I'll have it with a MM set no probs. A lot harder than my hard 3 but once I know I can get something from a parallel choker then it's only a matter of time.

I also made some squat stands at the weekend from 2 beer barrels and some 4x4 timber concreted in which I used on the pushpress and will be using for some front squats on friday. Bar not wide enough and not enough weight available for proper back squats, but as soon as all my call out is done I'll be back up the Whey and get on with my aim for a 300kg deadlift. ;D

[Steve Gardener]

Good lad. Get yer arse up for th 22nd do. I'm gonna bench 180!!

[dunkster]

Friday

Worked upto some front squat singles with 145kg, which is the most I can fit on the bar at the mo but have a 7 footer coming soon so will be able to go up.

Monday

Push Press

30kg x 10
50kg x 5
70kg x 5
90kg x 5
100kg x 3
110kg x 1
120kg x f
120kg x f
120kg x f
117.5kg x 1 PB
120 kg x 1 PB ;D
40kg x 40

Happy with this got my head focused and at ease it seems to have given me some new strength. I knew that most of what has held me back in the past was all psych but now I'm using it to my benefit.

Grippers

RH
150 x 10
250 x 5
coc 2.5 tns x 5 x 1
coc 3 ccs x 2 x 1 - seems getting the elite has helped my finishing strength but it's still not a done deal, still hard as fuck to finish off
BBE parallel choked x 3 x 1

LH
150 x 10
250 x 5
coc 2.5 5 x 1 wide set
coc 2.5 3 x f ccs
coc 3 3 x vvn

[dunkster]

Time to start again.

Monday

Push press with blue log

Worked upto 80kg on this. Not done any log for over 2 years so felt weird with balance etc would have got more on bar but just feeling it out.

18" deads

Worked upto 260kg which i was quite happy with as haven't done these for a year.

Just testing the water at the moment to see where i am and working out a plan of attack. Played aroundwith the hamstring machine and baby inch and gripper. Felt good to be back. There's no place like home ;D

BW 270lbs

[dunkster]

Tuesday

Not aching to bad in the morning but as the days gone on it's been creeping in and getting worse and I'm thinking tomorrow willl be shit

Preacher curls

13kgx12x3
24kgx6x6
24kgx10

Took it easy on these as with the aching coming on from yesterday i don't wanna be totally immobile t work as i'll look like a twat ;D

Grippers

[cougarman]

Welcome home Dunkster.

[Steve Gardener]

Cue music... coming home, coming home (country and western stylie).