i want to cast a biggef stronger shadow.

have a great week in Butlins.

I'm off to center parks soon myself...first time the kids will have seen a swimming pool.

Back and ready to rock, tell you what though butlins has you walking some bloody hell, kids loved it though.

Ok re did Brad Gilliam wk 1
Sorry to bore you but that consisted of 90% 180x1
Then 80%160 3x5
Floor pin press 3x5@140
Chest supported row 3x10 @ 100kg
3x20 wide tricep ext , done

If I've learned anything mate, it's that the boring stuff is usually very effective. How can gains be boring?

True that mate, I must say though I felt that distinctive ache after Monday lol

Tuesday deadlift after a week off
Bar -240,
180 for 1 every 15 seconds
Safety squat bar deadlift stance box squat bar-180 3x3
Narrow pull downs 3x12
Kettle bell (improvised) swings 3x15
Still have this cold so hopefully will have more energy next time,

Thursday wk1 day2 Brad gillingham program, I do the part gillingham has put out, but there is no mention of accessories so I've just slotted in what I think covers my weakness.

Warm up then 2x8@130kg roll on next week bg
Cgbp 5x5 @130kg
Chest supported row 3x10
Tricep extensions,3x15

Couldn't do shoulder pin press rack in use,

Friday squats

Box squat., warm up then 5x 100/140/180/ 3x200 had a slight pain muscle pain in my hip abductor but nothing serous just knocked that on the head.
10x140kg no belt or wraps,
Sumo deads of blocks (Dan green recommendation) warm up in 3s until 220, nothing special but next week on lower blocks this is going to be challenging,as a conventional puller,
Single arm cable rows 3x12
Leg ext 4x15.

I can see an enjoyable 25 reps 130k cgbp posted.

Goodluck with the new routine. pbs for crimbo...

Floor benchin pin bad arse stuff. I will do these tonight. Hate the floor once there was a mouse years ago. Want to but now talked myself out of it.. thanks John!

Defo recommend them,don't like my elbows hitting the floor,useing the pins stops that and you get a good push from a dead stop

W2 day 1 heavy
Bar x 10/100x10/140x1/160x1/185x1

Work sets 5x3 @165. Hard going today not sure why still got through it though,
Football bar press 3x10@100kg
2x15 hammerhead tricep ext L10
2x15 black band YTWL
Was nervous about the 185 so god knows how I'm going to feel next week

I did them years back and had 2 spotters lift the barbell from the floor. Transferring bar with weights from their grip to mine bothered me. I never thought about my arms smacking off the ground but now that you mentioned it pin distance is a bit too deep. Did them but with an axle the other day. Great pick sir! Love reading and incorporating ya strategic training.

As I do yours sir

Deadlift day,
Warmed up 70/110/150/190/ in 3s
5x3@220kg
Pendley rows 5x5 110kg
Lat engage with bands 10x3
I'm finding getting the right technique is key to a good lift just wish I could be more consistent , feel as I should be lifting in the 270-280 at least by now.

Thursday Brad gillingham programme light week 2
I've made a slight change but this because I think this is what Brad might have had in mind,
So last light day was 2x8 @60% where as this week we have 8x3, I think 2x8 is good for getting a nice pump but 8x3 would be better for speed work, the program alternates each week from 8x3-2x8 lineur, so on my 8x3 days I'm going to use bands,

So with that said lol

8x3 120 bar weight +2green bands = 140ish emphasis on form and speed
Shoulder seated pin press dead, 4x4 90kg
Db press 52.5kg 3x6
Wide grip tricep extensions 3x15 ss YWTL 2x15
Done .