My Quest/blog

[Fraz524]

OK so here I go, I'm going to use this as my log book, adventure journal, quest log and anything else that I can ram in here. I have always wanted to write a blog and get my opinions out there instead of being the quiet introvert, who has a difficult time voicing my thoughts and if no one reads this then no matter at least I'm doing it rather then continually putting it off.

If you do read this then thank you very much, I hope you enjoy what I have to say and if you can offer me any advise then I'm more then happy to listen. 

 

Thank you for you time,

 

Fraz 

[Fraz524]

Here is my first article, input appreciated,

 

failure

 

Yesterday I attempted the thousand pound challenge. Which is the accumulated weight lifted from  the squat, deadlift and bench press trying to lift a thousand pounds in total (454kg).

I'm not ashamed to say that I failed. Infact I'm quite proud of my achievement I squated 304lbs (138kg) which is a new record, bench pressed 274lbs (124kg) again another new record and performed a 404lbs (183kg) deadlift but my grip let me down. Although I failed to reach a thousand pounds I had achieved two PBs and found out that I need to put more work into my grip strength. So now I have a couple more goals to aim for and once I achieve it I will aim for the 1250lb challenge. Instead of letting this failure beat me I'm spurred on to improve those weaker areas, I have started reseaching how to improve grip strength and implemented them into my training program. The only true failure is to give up completely. Think your up to the challenge? Give it a go if you fail thats okay, work on those weaker areas and come back stronger. Don't let the fear of failure stop you from trying or you'll never try anything.

 

Thank you for reading, please let me know your thoughts

 

Fraz

[Fraz524]

Todays workout:

 

morning

 

Squat- top isolation holds for 30secs with 3 partial reps 150kg x 3 sets

110kg x 1 rep x 9 sets (60sec rest between sets)

100kg x 3 reps x 1 set

 

Deadlift

160kg x 1 rep x 9 sets (60sec rest between sets)

140kg x 3 reps x 1 set

 

Afternoon

 

Clean and press ton up:

do the first exercise then rest for the same amount of time it took you to complete. Then repeat the first exercise and add the second, again rest the same amount of time it took you to complete. Do this until you make it all the way through every exercise.

Deadlift

High pull

Hang clean

Front squat

Clean

Military press

Hang clean and press

Thrusters

Clean and press

 

All exercises were done for 10 reps with a 20kg bar.

 

 

 

 

 

 

 

[Fraz524]

Disaster strikes

 

So today I have had to take a rest day and recover from and injury sustained in yesterdays training. 

 

bench press

130kg iso hold for 30 seconds x 3 sets

110kg x 1 rep x 4 sets (supposed to be 9) but injury prevailed and I could not continue.

 

Unfortunately I have pulled a muscle in my neck and or though I could of probably pushed through the pain, decided not to as it would more then likely cause me a longer delay. Hopefully I will okay to train again tomorrow.

[Fraz524]

So after a days rest I managed to continue training 

 

squat- top iso holds for 30secs with 3 partials 150kg x 3 sets

110kg x 1 rep x 10 sets

100kg x 3 reps x 1 set

 

Deadlift- 

160kg x 1 rep x 10 sets

140kg x 3 reps x 1 set

[Fraz524]

So I have just come back from Iraq. Had a week of decompression and normalisation, I decided to take some time off training and settle back into the 'norm'. I have a lot of catching up to do, games to play and achievements to fulfill. But first of all its time to get back into training.

Todays session

 

bench press- 150kg iso holds for 30secs with 3 partials x 3 sets

115kg x 1 rep x 5 sets

105kg 3 reps x 1 set

 

Deadlift- 

165kg x 1 rep x 5 sets

145kg x 3 reps x 1 set 

 

dragon flags

3 reps x 4 sets

[Fraz524]

Todays session

 

strength

bench press- 130kg iso holds for 30secs with 3 partials x 3 sets

112.5kg x 1 rep x 5 sets (1 min rest between sets)

102.5kg x 3 reps x 1 set

 

shoulder press- 

62.5kg x 1 rep x 3 sets (1 min rest between sets)

60kg x 1 rep x 1 set (attempted a 2nd but failed)

50kg x 3 reps x 1 set 

( form needs work on posterial tilt of pelvis may need to lower weight)

 

Assistance

 

Want to increase calisthenics to improve all round stength

tucked front lever held for 30secs

Tucked back lever held for 30secs

( time to start making it harder by extending one leg)

Tucked planche held for 30secs

( start bringing my back up higher)

Dips 10 reps x 3 sets

Pull ups 10 reps, 5 reps, 5 reps

 

[Fraz524]

Todays workout

 

beast complex- 40kg

clean grip muscle snatch

Push press

Squat

Step ups

Romanian deadlift

Barbell rollout

Performed each exercise for 1 rep, rest for the same amount of time it took to complete execise then move onto 2 reps. Repeat up to 5 reps and make your way back down to 1 rep. Do this wirh out putting the weight down until you complete all the exercises. Great conditioning drill.

 

Handstand work to finish.

 

[Fraz524]

Todays workout

 

squat- 150kg iso holds for 30secs with 3 partials x 3 sets

115kg x 1 rep x 6 sets (1 min rest between sets)

105kg x 3 reps x 1 set

 

deadlift- 

165kg x 1 rep x 6 sets (1 min rest between sets)

145kg x 3 reps x 1 set

210kg partial lifts x 3 reps x 3 sets ( weight resting 2 inches from the top of the lift, once lifted to full extension held for a minimum of 2 secs to help improve grip. Will lower the height as the weeks go on)

 

[Fraz524]

 Todays workout

 

bench- 130kg iso holds for 30secs with 3 partials x 3 sets

112.5kg x 1 rep x 6 sets (1min rest inbetween)

102.5kg x 3 reps x 1 sets

 

shoulder press- 

55kg x 1 rep x 6 sets (1min rest in between)

45kg x 3 reps x 1 set

(Lowered weight to keep form)

 

Assistance work

 

Accumulation of 30secs on each exercise

SL front lever holds 10secs x 3 sets

SL back lever holds 3 sets- 15secs, 5secs, 10secs (wow my head almost exploded on this one)

Tucked planche holds 15secs x 2 sets

L sit holds 15secs x 2 sets

 

[Fraz524]

Manual labour lift 

 

Shoulder press- 47.5kg

Power clean- 85kg

Squat- 100kg

Perform 1 rep of each exercise, all 3 lifts is 1 set x 20 sets = 60 lifts in total

(Talk about getting a sweat on)

[Fraz524]

todays workout

 

Squat- 150kg iso holds for 30secs with 3 partials x 3 sets

115kg x 1 rep x 7 sets (1min rest between sets)

105kg x 3 reps x 1 set

 

Deadlift

165kg x 1 rep x 7 sets (1min rest between sets)

145kg x 3 reps x 1 set

210kg partials 3 reps x 3 sets (3-4sec holds top end of deadlift)

 

Dragon flags 3 reps x 3 sets

[Fraz524]

todays workout

 

Bench- 130kg iso holds for 30secs with 3 partials x 3 sets

110kg x 1 rep x 7 sets ( 1min rest between sets)

100kg x 3 reps x 1 set

 

Shoulder press-

55kg x 1 rep x 7 sets ( 1min rest between sets)

45kg x 3 reps x 1 set

 

Assistance work

 

Accumulation of 30secs on each exercise

SL front lever- 15secs, 15secs

SL back lever- 10secs, 10secs, 10secs

Tucked planche- 20secs, 10secs

L sit holds- 20secs, 10secs

Pull ups- 5 reps x 3 sets

[Fraz524]

snatch complex -

40kg x 6 reps x 4 sets (1min 30sec rest between sets)

 

Snatch pulls

Power snatch

Overhead squat

Good mornings

Bent over rows

 

Handstand work