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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...21-10-2015 @ 12:49 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
21.10.15

Low Bar Squat
20kg x10
40kg 4x5
60kg x5
80kg 2x5

Just testing the water.

Sumo Deadlift
60kg 2x5
100kg 2x3
140kg 2x1
155kg 15x1

Piece o piss.

Close Grip Bench
20kg x10
40kg x8
60kg x5
80kg 5x10
n3ver3nderIcon...30-10-2015 @ 21:05 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Did a sumo PB on Tues (230kg), then caught a horrid cold that's REKT me. Going to physio again on Monday to see if he can fix me. Will be looking at how I sit into hole wonky and bar not straight on my back.
n3ver3nderIcon...08-11-2015 @ 14:22 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
3.11.15

Sumo Block Pulls
60kg 2x5
100kg 2x3
140kg x2
170kg 6x1
180kg 6x1
190kg 6x1

Had DB bench press but it was a choice of doing them or catching the bus, couldn't be arsed waiting around for an hour as I was starving.
n3ver3nderIcon...08-11-2015 @ 14:31 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
5.11.15

Bulgarian Split Squats
Bodyweight 2x10
6kg 1x10

Just starting out light.

Pin Press
20kg x10
60kg x5
80kg x3
100kg x1
112.5kg 4x2, 1x5

5x2 programmed but I felt like doing a Cheeky AMRAP for my last set. Felt good, think I lost my elbow position under the bar though and it went towards my feet. I really like pin press for enforcing elbow position. Just wish I could set the pins a little lower and get a bit more ROM.

T Bar Row
+40kg 6x8

Lat Pulldown
45kg 5x10
n3ver3nderIcon...08-11-2015 @ 14:41 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
6.11.15

Deadlift
60kg 2x5
100kg 2x5
132.5kg 6x1
145kg 5x1
155kg 3x1
165kg 2x1
175kg 2x1

Easy 1st week on the new program.

Landmine Press
+15kg x8
+25kg 5x8

Chest Supported Row
+30kg 5x10

Rear Delt Fly
6kg 3x15
n3ver3nderIcon...08-11-2015 @ 14:47 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
8.11.15

Spotto Press
20kg x10
40kg x8
60kg x5
80kg x3
105kg 5x4

Bit of a bas***d.

1 Board Press
105kg x4

Just testing out my budget bench blok - a foam yoga block with bits cut out. Works well for the 1 and 2 and 4 boards, but a bit flimsy touching with the 5 and the slot for the 3 board is too wide so it fell off the bar.

Leg Extension
21kg x8
28kg x8
35kg x8
42kg x8
49kg x8
54kg x8
63kg x8
21kg x30, 5x15 (occluded)

Hammer Curl
12kg x8
14kg 3x8

Tricep Cable Extension (overhead)
20kg 4x10

Concentration Curl
6kg x30, 1x15 (occluded)
4kg 4x15 (occluded)
n3ver3nderIcon...02-12-2015 @ 11:16 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
1.12.15

Squat
20kg x10
60kg 2x5 (Hip Circle)
80kg x3 (HC)
110kg 5x5
140kg x1
160kg x1
180kg x1

Hip feeling good. Volume will be kept to a gradual recovery but I needed to at least try 180kg just for my mental health.

Deficit Sumo
60kg 2x5
110kg 15x1

CGBP
20kg x10
40kg x8
60kg x5
77.5kg 4x10

Harder than it sounds!
AppetiteIcon...02-12-2015 @ 12:48 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Nice to here the hips coming back alright
n3ver3nderIcon...04-12-2015 @ 09:52 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
03/12/15

Squat
20kg x10
60kg 2x5 (HC)
80kg x3 (HC)
115kg 5x5

Easy. Hips been a tiny bit creaky out the gym if I've been sat down for long periods, but feels good squatting so far. Seem to be catching a stretch reflex in my groin a lot higher in the ROM now which is good on one hand but given the battering my groin will take with sumo, is something I need to keep on top of.

Slingshot bench
20kg x10
60kg x5
80kg x3
100kg x1
115kg x1 (slinger on)
135kg x1.5 (spotter lifted off before I'd even set myself properly!)
130kg 2x3

Aborted 135kg set through me off big time. That's one potential spotter off the list now anyway.

Pull ups
2x3

Lat pulldowns parallel grip
45kg 5x10
n3ver3nderIcon...04-12-2015 @ 09:52 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
03/12/15

Squat
20kg x10
60kg 2x5 (HC)
80kg x3 (HC)
115kg 5x5

Easy. Hips been a tiny bit creaky out the gym if I've been sat down for long periods, but feels good squatting so far. Seem to be catching a stretch reflex in my groin a lot higher in the ROM now which is good on one hand but given the battering my groin will take with sumo, is something I need to keep on top of.

Slingshot bench
20kg x10
60kg x5
80kg x3
100kg x1
115kg x1 (slinger on)
135kg x1.5 (spotter lifted off before I'd even set myself properly!)
130kg 2x3

Aborted 135kg set through me off big time. That's one potential spotter off the list now anyway.

Pull ups
2x3

Lat pulldowns parallel grip
45kg 5x10
n3ver3nderIcon...04-12-2015 @ 21:21 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
4.12.15

Well today was s**t. Could've finished work 45 mins early, but bus home was 45 mins late so had to stand twiddling my thumbs for 45 mins. Got to gym and had a nosebleed that wouldn't stop for 10 mins. Calf cramp so bad on my deadlifts that I'm still lifting and then I missed my bus home. Should've gone straight home from work!

Sumo
60kg 2x5
100kg 2x3
140kg x1
160kg x1
180kg x1
195kg 12x1
197.5kg 1x1, 1x0.5 (calf cramp mid rep)

Should've had 225kg 4x1 and 235kg 1x1 after this but couldn't really walk never mind lift.
n3ver3nderIcon...07-12-2015 @ 12:04 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
6.12.15

Trained at sports centre

Squat
40kg 2x8 (had to work in with someone)
60kg 2x5 (HC)
80kg x3 (HC)
100kg x1 (HC)
120kg 5x5
140kg x1
160kg x1

Felt good after getting the hip circle on. Hurt a bit initially, but it seems getting my glutes firing well really does have a big impact.

Feet Up Wide Grip Bench
20kg x10
60kg x5
80kg x3
90kg 5x5

Pretty easy once I remembered to start pinning shoulders properly.

Paused Tricep Extension
4kg x10
6kg x10
10kg 5x10

Done these like Ali, lying on the floor and pausing with the DB's on the floor.

Hammer Curl
6kg x10
7kg x10
8kg x10
9kg x10
10kg x10
12kg x10

Juts worked my way up the rack, did really controlled reps today.

Cable Tricep Extensions
10kg x10
12kg x10
15kg x10
17kg 4x10
AppetiteIcon...08-12-2015 @ 08:59 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Good to see you squatting again mate.

What is a hip circle?
n3ver3nderIcon...08-12-2015 @ 09:37 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Appetite said:Good to see you squatting again mate.

What is a hip circle?


http://www.improveyourbench.co.uk/products/hip-circle

You can do same thing with bands but this means no fannying around trying to tie a band to get to right length, plus the greater width/surface area seem to make it work a bit better.
n3ver3nderIcon...03-01-2016 @ 19:48 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
3.1.16

New year new me and all that s**t. I've decided to dedicate 3 months to getting a bit of weight off and sorting my hip out, with a 2 month turnaround after to get into some form of competition shape for the YNE classic on May 29th. Current weight is 98.3kg and I want to get under 93kg to the point I can eat before weigh in with no water cut and look less disgusting naked. If I can recover lost ground on squat, not let bench fall below 120kg and continue to improve my deadlift as less gut = better starting position I might just squeak the QT in too.

The plan is to continue lifting as programmed with a small load reduction and a couple extra sets here and there, and 1-2 times a week I'll be doing light cardio for active recovery/general health reasons.

Diet wise I'll stick to IIFYM and aim for more veg and unprocessed food majority of the time.

Squat
20kg 2x10
60kg 2x5
80kg 2x3
100kg 2x3
140kg 8x4

Board Press
20kg x10
60kg x5
100kg x1
110kg 4x4
110kg x10 (AMRAP, to RPE 9ish)

Then curls until pumped.

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