Jan 8, 2012
474:102 - Keg work
22/11/11
Warmup
Keg 41kg
50 keg overhead press
100 keg cheat curl
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474:102 - Keg work
22/11/11
Warmup
Keg 41kg
50 keg overhead press
100 keg cheat curl
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443:98 - Keg work
22/10/11
Warmup
5min 30kg sandbag lunges: 71
5min pullups: 27
5min 40.5kg keg cheat curl: 58
One more week of exams.
391-90: Keg Work
29/08/11
Warmup: 2min jump rope, walking lunges, 30kg C&P.
Axle Deadlift: DO 55kgx5, 70kgx2, 80kgx0.
MG 100kgx3, 112.5kgx2, 122.5kgx2
10min keg press (~38kg): 40
10min keg cheat curl: 130
10min keg conditioner: 63
The nice spring weather has started and I've decided to stop deadlifting for a while, and focus on farmers walk, sled, and keg lifts. Warm weather makes me want to get outside run around, move my body more.
316: 77 - Press & Keg
14/06/11
Warmup: 2min jump rope, walking lunges, 30kg C&P x5
Press: 40kgx4, 47.5kgx2, 52.5kg: 3,3,2,2.
~30kg sandbag lunges: 150 - 13:52
5min ~37kg keg press: 28
5min keg cheat curl: 70
60 bar pullups: 12:27
I could not press to save my life today. Was hoping to get 3x5. Just one of those days I guess...
258: 66 - Deadlift & Keg Work
18/04/11
Warmup: 3min jump rope, walking lunges, 30kg C&Px8.
Axle Deadlift: DO 50kgx5, DO 72.5kgx5, MG 97.5kgx3
MG 110kg x25: 8:54
100 Sandbag (30kg) lunges: 9:11
5min keg (~37kg) cheat curl: 60
100 ring pushups: 50 in 2:43, 100 in 9:46.
5kg Formulator - Reverse curl: 25, Curl: 100
15kg Neck harness - Front: 10, Back: 40
Beautiful, freezing morning. Lunges were hard work. Hard to grip the bag after the deadlifts.
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215: Press & Sled
Warmup: 30kg Clean and press x10
Axle press: 40kgx5, 45kg: 5,5,3
Axle push press: 45kgx2, 50kgx6, 55kgx3, 57.5kgx3
30kg sandbag tyre sled:
30m horizontal press
30m horizontal row
4 rounds
30kg sandbag + 24kg KB tyre sled:
60m push
60m pull
2 rounds
Keg ~36kg
5min cheat curls: 66
5min keg pushups: 50, 6x15s kegatives.
Formulator - 2.5kg RC: 80 3.75kg curl: 100
Neck harness 7.5kg - Front: 40, Back: 100
Nice Sunday afternoon so put a little longer session today. Fun.
158: Lots of pulling
Warmup: 5min jump rope, some lunges and squats.
Keg weight ~36kg
10min keg shouldering: 74
10min keg cheat curl: 121
10min keg conditioner: 82
Formulator - 2.5kg Reverse Curl: 40, 3.75kg Curl: 55
Neck Harness 3.75kg - Front: 55, Back: 55
Straightforward. Keg conditioners were painfully slow to knock out. Time to start eating.