2013 - New Year New Thread Same Old Same

10 min stretch

Snatch up to 50 shoulder dodgey

Squat

50 x 10
90 x 5
130 x 3
180 x 1
Belt
200 x 6 (bit dicey)
200 x 4 (better)

Tempo Squat (2 down / 2 up)

160 x 3 x 2
180 x 3

Deadlift

90 x 5
130 x 2
180 x 1
Belt
210 x 1
170 x 10

Not the best but glad to be lifting heavy on the regular just need to stop myself from hurting my hip so might loose the belt and try get nice sexy form and stretch.

Really like the commentary bud

cheers cuuuz

fri 6-12-13

bw 100.3

stretching

squat

bar x 10
60 x 5
100 x 3
140 x 1
180 x 10 (beltless squat strength coming on best 10 with out is 192 i think.)
belt
220 x 2 x 2 (more volume think i could have went 3 but didnt fancy loosing my shape)

wg pull up

bw x 7
bw x 6
bw x 5
bw x 5

cg bench

80 x 10 x 2
120 x 2
160 x 4 (piss but getting better)

9-12-2013



5:45am start

bw - 102kg

Stretching

Back Squat

bar x 10
70 x 5
120 x 3
160 x 2
190 x 1
Belt
210 x 1
230 x 1
Belt Off
160 + 62 in chainz x 2 x 4

Deadlift

70 x 5
120 x 5
160 x 5 x 5

WG pull up

bw x 5 x 5

Later

Bench Press

bar x 20
70 x 10
120 x 3
150 x 10 (s**te, nae chalk, slippy bar might need to start doing these on a real bench soon)

heaviest squat since the hip injury?

Looks like it won't be long until it's back around 260

Your new site is looking fantastic.

Thanks matt spent some time working with it yesterday happier with the look but still tinkering.

Yup heaviest squat since June I think, felt decent just gonna keep building till I feel I need to do a set programme.

11-12-2013



Stretching and warm up.

Back Squat

bar x 10
70 x 3 (paused)
120 x 3
140 x 1
160 x 1
180 x 1
195 x 1
210 x 1 (pleasantly surprised with how easy 220 beltless before Christmas is a short goal)
170 x 3 x 2

Strict Press

70 x 10
90 x 9 (fuuuuuuuuuuuu)
100 x 2
70 x 10

WG Pull up (chest getting closer to bar)

bw x 8
bw x 8
bw x 6

Will do an extras workout tomorrow for upperbody muscle fibraz

I hate sets of 9. Worst number.

Fuuuck your overhead press is strong! I dunno why I was so surprised really considering your obscene benchpress!

Not blowing my own trumpet but that's pretty poor for me. My best 10 rep strict is 110, best 3 reps is 125-130 and best single is 137.

Oh my freaking god! That is beast! Earlier this year I dedicated like 12 weeks of my training (instead of benching) to pursuing a 100kg military press. I ended up getting 2 reps in the end and I was pretty chuffed with that :P. I found it increased my benchpress dramatically though, do you find a similar relationship with your bench?

It helped me go from 185 - 200 but found it didn't really help much after that, maybe if I push it again I might get a similar bump. that would be nice...

12-12-2013

Bench Press

bar x 20
60 x 10
80 x 3
100 x 3
120 x 1
2 board
140 x 3 (s**te)
170 x 3 (fully s**te)
Boards away
160 x 1 (paused)
180 x 1 (paused)
2 Board
140 x 16
160 x 5
140 x 12

Lat Pulldown - 5x10
Seated Row - 3x10

Conclusions - boards feel s**t so I should probably do them and I am gonna try a wide foot position like foxbar king of prussia said.