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British classic 2014 prep

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shaun_kelly1993IconBritish classic 2014 prep01-07-2014 @ 12:57 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Started my new training cycle yesterday so this is my new journal to keep up to date with my progress leading into the british classics, the aims are to get a 282.5kg squat, 180kg bench and a 295kg deadlift, anything more will be a bonus, i just wanna concentrate on making steady gains on each lift leading up to the internationals next year, it's all about building that total.
shaun_kelly1993Icon31/06/2014 Squat session01-07-2014 @ 13:01 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats: 180/200/220kg x 1r (no belt), 3 x 190kg x 10r (no belt)

Pause squats: 5 x 160kg x 5r (no belt, 3 sec count at bottom)

Stiff leg dl: 140/160/180kg x 10r (no belt)

Leg press: 450kg x 20r (really trying to concentrate on building inner thigh strength to prevent knees coming in to the ascent)

Leg extentions: 3 x 10r (just a warm down/stretch)

Leg curls: 3 x 10r (same principle as leg ext)

Ab rollouts: 3 x 20r
shaun_kelly1993Icon01/07/2014 Bench03-07-2014 @ 14:34 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Bench Press: 1 x 140/150/160kg, 2 x 125kg x 10r

Spoto press: 2 x 120kg x 10r

Close grip Bench: 2 x 120kg x 10r

Incline dbell press: 4 x 50's x 8r

Dip's: 4 x bw x 12r

Face pulls: 4 x 12r

Tricep pushdowns: 3 x 20r
shaun_kelly1993Icon03/07/2014 Shoulder workout04-07-2014 @ 14:56 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
I'm really trying t get m bench and bodyweight up as clean as i can so working in some bodybuilding style shoulder sessions to try and gain some decent mass if possible.

Military press (strict): 100/110/120kg x 2r, 3 x 90kg x 10r

Behind neck press: 3 x 90kg x 10r

Dumbell press : 3 x 10r x 50kg dbells

Side lateral raise: 3 x 12r

Front raise: 3 x 12r

High pulls: 5 x 130kg x 5r

Shrug's: 4 x 12r

Mendy shrugs: 3 x 12r
shaun_kelly1993IconSquat session 07/07/201425-07-2014 @ 12:06 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Post Edited: 25.07.2014 @ 12:12 PM by shaun_kelly1993
Squats: 3 x 200kg x 10r

Pause squats: 5 x 170 x 5r (no belt)

Stiff leg dl: 10 x 150/170/190

Assistance s**t
shaun_kelly1993IconBench session 09/07/201425-07-2014 @ 12:07 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Bench press: 2 x 130kg x 10r

Spoto press: 2 x 120kg x 10r

Close grip: 2 x 120kg x 10r

Incline db: 4 x 12r

Dips: 3 x 12r x 20kg

More assistance s**t
shaun_kelly1993IconDeadlift session 11/07/201425-07-2014 @ 12:09 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deadlift: 1 x 210 x 10r

4" block pulls: 1 x 230 x 10r

2" deficits: 1 x 190 x 10r

High bar squat: 3 x 160 x 10r

Hyper dl: 4 x 120 x 12r
shaun_kelly1993Iconshoulder session 12/07/201425-07-2014 @ 12:10 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Military press: 3 x 100kg x 10r

Seated db press: 3 x 50's x 12r

Behind neck press: 3 x 100kg x 8r

Lat raise: 3 x 20r

Front raise: 3 x 20r

Shrugs: 4 x 25r
shaun_kelly1993IconSquat session 14/07/201425-07-2014 @ 12:11 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats: 3 x 210kg x 8r

Pause squats: 5 x 185 x 5r

Stiff leg dl: 8 x 160/180/200

Assistance
shaun_kelly1993Icon16/07/2014 Bench25-07-2014 @ 12:13 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Bench: 2 x 135 x 8r

Spoto: 2 x 125 x 8r

Close grip: 2 x 125 x 8r

Incline db: 4 x 10r

Dips: 3 x 20kg x 12r

assistance
shaun_kelly1993Icon18/07/2014 Deadlifts25-07-2014 @ 12:14 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deadlift: 1 x 220 x 10r

4" block pull: 1 x 240 x 10r

2" deficit: 1 x 200 x 10r

High bar squat: 3 x 170 x 10r

Hyper dl: 3 x 140 x 10r
shaun_kelly1993Icon18/07/2014 Shoulders25-07-2014 @ 12:17 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Military press: 3 x 102.5 x 10r

Seated db: 3 x 50's x 12r

Seated behind neck press: 3 x 100 x 10r

Lat raise: 3 x 20r

Front raise: 3 x 20r

rev fly's: 3 x 20r

Shrugs: 3 x 20r
shaun_kelly1993Icon20/07/2014 Squats25-07-2014 @ 12:18 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats: 3 x 220kg x 8r (holy s**t they were hard work on the lungs!)

Pause squat: 5 x 190 x 5r (no belt)

Stiff leg dl: 6 x 170/190/210

Assistance
shaun_kelly1993Icon22/07/2014 Bench session25-07-2014 @ 12:20 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Bench press: 2 x 140kg x 7r

Spoto: 2 x 130 x 7r

Close grip: 2 x 130 x 7r

Incline db: 4 x 8r

Dips: 4 x 40kg x 6r

Assistance
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