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| Simeon |  | ... | 14-06-2011 @ 18:27 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 2 DAY 1 Squats - 1x5x92.5, 2x4x110, 2x3x110, 5x2x147.5 Incline dumbbell bench - 1x5x30s, 1x4x36s, 2x3x42s, 5x2x48s Pendlay rows - 4x8x70 Squats - 1x3x100, 1x3x120, 3x3x137.5 Weighted Push ups - 4x10x110 | ||
| pia06rc | | ... | 14-06-2011 @ 18:41 |
 Member 2441, 34 posts SQ 231.5, BP 152.5, DL 290674.0 kgs @ 93kgs UnEq | alright mate- ur training seems to be going nicely. do you think you have the 190 squat in you? | ||
| Simeon | | ... | 14-06-2011 @ 19:03 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | pia06rc said:alright mate- ur training seems to be going nicely. do you think you have the 190 squat in you? Cheers! Yeah for sure. Gonna try 190/195 at the end of this four weeks. I'm confident I'll get it. | ||
| Simeon | | ... | 16-06-2011 @ 15:23 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 2 DAY 2 Deadlift to knees - 1x4x110, 2x4x132.5, 4x4x155 Incline bench - 1x5x60, 2x5x72.5, 5x5x85 minute rest between each set Deadlift - 1x4x110, 1x4x132.5, 2x3x155, 5x3x165 Lunges - 5x5x80 | ||
| Simeon | | ... | 18-06-2011 @ 18:29 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 2 DAY 3 Squat - 1x4x92.5, 1x4x110, 2x3x130, 6x3x137.5 I switched to a closer stance with oly shoes. Squats have never felt easier - every rep shot up! Really happy with these. Benchpress - 1x6x65, 1x5x80, 2x4x92.5, 2x3x100, 2x3x105, 1x3x100-FAIL Decided to do sets of 3 instead of 2 for 105. Bad move - managed them but got pinned on the 3x100 after. Decided to stop benching there. Pullups - 5x5x95 Overhead extensions - 4x10x40 Ran out of time so couldn't do my second lot of squats or GMs. | ||
| Simeon | | ... | 20-06-2011 @ 17:06 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 3 DAY 1 Squat - 1x5x92.5, 2x4x110, 5x3x130 Bench press - 1x5x60, 1x4x80, 2x5x90 Bench press liftoffs - 4x1x110 Bench press - 1x8x60 Squat - 6x2x60 Loads of hang cleans etc with 40kg to practice technique. Light day today in preparation for test day on Wednesday. | ||
| Simeon | | ... | 22-06-2011 @ 19:17 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 22.06.2011 @ 20:10 PM by Simeon TEST DAYSquat - 1x8x60, 1x6x80, 1x3x100, 1x3x120, 1x2x150, 1x1x170, 1x1x190 - PB, 1xFx200 Bench press - 1x10x20, 1x8x60, 1x3x80, 1x1x105, 1x1x125 - PB, 1xFx130 Load of pulldowns on a machine. Was gonna deadlift too but felt a twinge in my leg after the squats so gave it a miss. Still though - can't complain about 2 PBs! | ||
| Simeon | | ... | 14-07-2011 @ 11:32 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 1 DAY 1 Bench press - 1x5x70, 2x4x80, 2x3x97.5, 1x2x105, 6x2x100 Squat - 1x5x95, 2x5x115, 1x5x132.5 --felt a twinge in my groin so had to stop there Benchpress - 1x6x70, 2x6x85, 4x6x90 Incline flyes - 5x8x36 Curls - 4x8x36 Pulldowns - 3x10x the whole stack minus two. Not too bad a session after 2-3 weeks off. Bench felt all over the place at first but much better by the end of the session | ||
| Simeon | | ... | 20-07-2011 @ 18:42 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 1 DAY 1 Bench press - 1x5x70, 2x4x85, 2x3x97.5, 3x3x105, 2x3x100 Squat - 1x5x95, 2x5x115, 4x5x135 Incline bench - 1x6x50, 2x6x65, 3x6x70 Flat dumbbell bench - 2x8x60 Pulldowns - 3x8x#10 | ||
| Simeon | | ... | 20-07-2011 @ 18:47 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 1 DAY 2 Deadlift - 1x5x110, 2x5x132.5, 2x4x155, 4x3x170 Incline bench - 1x6x40, 2x6x60, 2x6x80, 1x4x80 18" rack pulls - 1x5x110, 2x5x132.5, 2x4x155, 2x3x180 Biceps - did a big drop set on a machine Abs - did some stuff when I got home | ||
| Simeon | | ... | 22-07-2011 @ 18:29 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 1 DAY 3 Bench press - 1x7x70, 1x6x77.5, 1x5x85, 1x4x90, 2x3x97.5, 2x2x2x105, 2x3x97.5, 1x4x90, 1x6x85, 1x8x77.5, 1x10x70 Punching the ceiling with these - bench is coming along really nicely. Incline dumbbell bench - mixed bag here, eventually settled down to 3x10x18 Assorted dumbbell curls - 3x8x18 Squat - 1x5x95, 2x4x115, 2x3x132.5 Might as well not have bothered.. Abs - some leg raises and a big pyramid set on some kind of an ab machine thing. | ||
| Simeon | | ... | 22-08-2011 @ 19:07 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 1 DAY 1 Proper start of a new cycle... Bench press - 1x5x67, 2x4x81, 2x3x94, 5x3x101 Squat (belt lever open) - 1x5x95, 2x5x115, 5x5x135 Clean and strict press - 1x5x40, 1x5x50, 1x3x60, 4x1x70, 1x3x70 Bent rows - 1x8x60, 3x8x60 GHR - tried doing some of these but can't get the hang of them?? Triceps - some cable pushdowns. Bench felt comfy, had a twinge in my groin when I tried squatting with the belt tight (?) went away when I opened it though. I'll probably go beltless from now on. just getting the feeling for clean and press as I've never really trained it properly. | ||
| Simeon | | ... | 24-08-2011 @ 16:26 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 24.08.2011 @ 16:27 PM by Simeon WEEK 1 DAY 2Deficit deadlift (beltless) - 1x5x110, 2x5x110, 2x5x130, 2x4x154, 4x3x165 Incline bench - 1x10x40, 1x5x60, 1x10x70, 3x6x70 3 board press - 1x10x60, 5x5x100 Rackpulls (beltless) - 1x5x110, 2x5x132, 2x4x154, 4x3x176 Lunges - 1x5x60 Deficit deads felt great. Did them with a hook grip until the last 2 sets were I put on straps. | ||
| Simeon | | ... | 26-08-2011 @ 17:44 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Bench - 1x7x67, 1x6x74, 1x5x81, 1x4x87, 2x3x94, 2x2x101, 2x3x94, 1x4x87, 1x6x81, 1x8x74, 1x10x67 Bent rows - 1x10x60, 4x10x80 Squat (beltless) - 1x5x95, 2x4x115, 2x3x135, 1x3x145 Hyperextensions - 2x10xBW, 1x10xBW+10 | ||
| Simeon | | ... | 29-08-2011 @ 19:43 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 2 DAY 1 Squat - 1x5x95, 2x4x115, 2x3x130, 1x2x161, 4x2x151 Bench - 1x5x67, 1x4x81, 2x3x94, 8x2x104 Dumbbell rows - 1x10x22, 1x6x42, 1x6x62, 1x14x52 Bench dumbbell rows - 2x10x52 3 board - 1x10x100, 3x7x110 Squat - 1x3x105, 1x3x125, 4x3x141 GM - 3x13x61 | ||
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