G.F.H. - Vegan Style

hey that stone is like a pebble compared to the beast at Milsys!

went to the gym with a clear plan: bench up to 115 easy, then push press volume, no heavy sets. Sugden Heavy Singles training philosophy and being a strength junkie got better of me though - Ride the Wave!

Bench press
8x60
4x90
3x105
1x115 - paused till this
1x125 - not paused
1x132.5kg - PB by 2.5kg - but not paused.
8x110 - equal pb

nailed a PB and i am not even at the pre-december strength level yet. 300lbs should fall soon.

Push press
5x50
5x70
2x80
1x85
1x92.5kg - new PB!
10x75 - tried to work for 75 seconds but arms went jelly in 30ish and could not recover.

shoulder db press superset with dumbell "cleans" for 75 seconds
10x27.5kg dbs for shoulder then unknown number of reps with the cleans.

Tricep pushdown 50 reps with light weight

done.

Awesome PB on bench mate, great grinder and great balls to just f**king go for it. You're right about 300lb, it's close!

Good stuff on push press too.

Proper Sugden session that was. Good work mate.

Dont expect tomorrow to be easy either

Great PB, Joni! You're definitely stronger than me on bench at the moment.

thank you, i think i agree with you.

aye thanks guys, riding the wave! After nailing the PB i was not as happy as i usually am, but it sunk in on the way home and i felt over the moon about the session. f**k it if it is not exactly what i should be doing ahead of the comp next week - its good to build confidence with great sessions.

Good stuff, you'll soon be benching more than me.

great stuff!

thanks guys!

Today a quick session, had to run:

deadlifts
10x60
5x100
3x140
1x180
1x200
1x210
fx215
10x160 - killer

dumbell swings
10x30, one hand at the time

Had an hour to kill, so went to the gym for some drills:

barbell woodchoppers
two warm up sets and then:
75 seconds continuous work - brutal, about 30 reps with 30kg

dumbell swings
75s work with 32.5kg db. I think the db was a bit too heavy and it was tricky to fire the hips to it. got R:10, L:10, R:5, L:5 before collapsing.

ab pulldown
8x56
6x63

ran out of time.

Good work on the deadlifts.

Training on a Thursday is a 50p fine I think mate. We'll discuss tomorrow.

thanks W!



which reminds me that you should be fined for 50p for arbitrary fining.

And how many times have you done your Sunday training on Saturdays recently, mr kettle ?

Shut it or i'll fine you all for bickering. Remember guys, this isnt a democracy