Aaron's Training Log

Wednesday 22nd July 2009
Zercher squat 11" box concentric(off box)
60kg-10
80kg-8
100kg-5
120kg-3
140kg-1
160kg-1
180kg-1
200kg-1
210kg-1
215kg-1

Hip belt squats on machine
50kg-12
70kg-10
90kg-8
100kg-12

reverse hypers (tilted forward)
90kg-15
100kg-15
110kg-15

face pulls
80lb-15
80lb-15
80lb-15

roman chair sit ups
bodyweight 290lb-5
5kg behind head-5
7.5kg behind head-5

front neck
20kg-15
20kg-15
20kg-15

24th July 2009
Dynamic bench press
8 sets @ 80kg + 1 set chain x3reps

Press out of chain
60kg -5
100kg-5
140kg-5
195kg-5

Axle Bradford Press
60kg-8
80kg-8
100kg-8
120kg-8

DB rows
30kg-10
60kg-20
60kg-20

Reverse wrist curls

22kg-10
22kg-10
22kg-10

Thin one hand pinch set to 28mm
68lb-5
68lb-5
68lb-5

Aaron, your shifting some serious weight there, nice bradford presses aswell 120kx8 great stuff
Mark

Strong stuff Aaron !

Cheers lads

27th July 2009

Dynamic squats
14" box average band set up with 30kg tension on box

135kg bar weight 8x2

romanian deadlift
60kg-5
100kg-5
140kg-5
180kg-5
220kg-5
255kg-5

Glute ham raise using safety squat bar

bar=30kg-8
50kg-8
80kg-8

pulley shrugs
3x15-90kg

db side bends
30kg-8
60kg-8
60kg-8

front neck
3x15@25kg

Nice looking session, especialy the RDLs. Big numbers mate.

Cheers Sam, looks like your not doing too bad yourself.



Aaron

29th July 2009

incline bar press set up with average bands 30kg bot/55kg top
bar weight
bar-10
40kg-8
60kg-5
80kg-3
90kg-3
110kg-3
112.5kg-2

db flat press
42.5kg-20
42.5kg-16

tricep ext to forehead paused
bar-10
40kg-8
60kg-5
70kg-5
80kg-5

medium grip pulldowns
160lb-3x8

ez reverse curls up wall
45kg-8
45kg-7
45kg-6

inch trainer
right left

65kg-5 55kg-5
65kg-5 55kg-5
65kg-3 55kg-2

Been after a new training unit, we have been training at home for the last 3 years but its getting a bit tight for space, just had a call today that one should be free in the next few weeks, 50ftx12ft with a flat floor and only £30.00/week

Aaron's Training Log

31st july 2009

Zercher squat 11" box concentric(off box)
60kg-10
80kg-8
100kg-5
120kg-3
140kg-1
160kg-1
180kg-1
200kg-1
210kg-1
220kg-1

Hip belt squats on machine
50kg-12
70kg-10
90kg-8
105kg-12

reverse hypers (flat)
90kg-15
100kg-15
140kg-15

face pulls
85lb-15
85lb-15
85lb-15

roman chair sit ups
bodyweight 290lb-5
5kg behind head-5
10kg behind head-5

aaron plant wrote:Been after a new training unit, we have been training at home for the last 3 years but its getting a bit tight for space, just had a call today that one should be free in the next few weeks, 50ftx12ft with a flat floor and only £30.00/week

Sounds like a quality unit. £30 a week isn't too bad either especially if a few mates can chip in aswell. I used to train in my backyard with no roof before me and my mate got a lock up!

Strong zercher squats and good work on the inch trainer aswell.

Cheers Sam, I use a harness which I made, its a tough movement but it makes my squat and deadlift go up, this was only the second time that i had tried them off the box.

Aaron

Aaron's Training Log


3rd August 2009
Dynamic bench press
8 sets @ 80kg + 1 set chain x3reps

Press out of chain
60kg -5
100kg-5
140kg-5
197.5kg-5

Side lateral raise(too much front delt)
25kg-10
25kg-10
25kg-10

DB rows
30kg-10
62.5kg-20
62.5kg-20

Reverse wrist curls

25kg-10
25kg-9
25kg-7

Thin one hand pinch set to 28mm
70lb-5
70lb-5
70lb-5

6th August 2009

Dynamic squats
14" box average band set up with 30kg tension on box

140kg bar weight 8x2

romanian deadlift + mini band extra 60kg tension at bottom
60kg-5
100kg-5
140kg-5
200kg-5


Glute ham raise using safety squat bar

bar=30kg-8
50kg-8
85kg-8

pulley shrugs
3x15-95kg

db side bends
30kg-8
62.5kg-8
62.5kg-6

front neck
3x15@27.5kg