Da Shetland Plan

Im not quite sure yet. I was going to alternate it with squat and deadlift but after making such good gains on the deads im not sure if I want to be deadlifting @ 50% 1rm for 5 weeks while I do it for squat. Ill probably do a few weeks concentrating on squat along with some not too heavy volume on the deads and then do the routine on deadlift again.

you should try doing the deadlift one week and sqaut the other approach as i'm finding my lower back isn't as tired when i'm doing events

found this article and thought i would give some of the ideas a go for helping with the deadlift
http://robertsontrainingsystems.com/articles/acconslaught3.htm...

8/1/08

deadlift
180kg x 2
180kg x 2
180kg x 2
250kg x 1 with suit holly s**t this flew up so quickly
280kg x 1 the form when here as i didn't get enough air and ran out but it was so quick off the floor i got a wee shock.

Speed deadlift
185kg x 2
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Romanian Deadlift
120kg x 8
120kg x 7
120kg x 6

Cable rows
80kg x 8
100kg x 8
120kg x 6

Pull Throughs
20kg x 8
30kg x 8
30kg x 8

Biceps with d/b's
20kg x 10 each hand curls
20kg x 10 each hand hammers
25kg x 7 each hand curls
25kg x 11 each hand hammers
30kg x 4 each hand curls
30kg x 6 each hand hammers

Cable Side bends
3 sets of 10 on each side with 30 kgs

Standing Concentration curls
17.5kgs x 10 each hand for 2 sets

good work man, that must be a nice confidence boost for the qualifiers!

yeah it is but i'm thinking see how it goes with the ack pulls and speed deadlifting up to the comp and i'll make my mind up to use it there or not.

is there any tips on how to breath properly with the suit on and i found it almost imposible to hold on to my breath when getting into possiton.

i'm thinking that i would try and get into possition as quickly as possible and just pull kinda like what tony does or and bolton.

any ideas guys

just bought a f6 titan bench shirt so i'm well on the road to doing a comp this year. so out of interest for a run in to a comp would a 4 to 6 week build up with a rest week be a good rule to follow?

10/1/08
Me bench
60kg x 8
100kg x 3
140kg x 3
140kg x 3
140kg x 3
160kg x 2
160kg x 2
180kg x 1

Push Press
100kg x 6
120kg x 8
150kg x 1 PB WOOOO
120kg x 4

Front Squats
70kg x 5
100kg x 5
130kg x 5
150kg x 5
120kg x 5

Power shrugs
120kg x 8
170kg x 5
200kg x 7 straps
200kg x 6 straps

Inclein D/b Bench
50kg+ x 10
60kg+ x 4
50kg+ x 10

Push Downs
20kg x 20
30kg x 30
40kg x 12
50kg x 10
60kg x 6

have made a vid of tonights session so will post when i have put it together, really chuffed with the 150 push press 160 here i come!!!!

holy smoke !!! 150 !!

looking forward to the vid mate !

top effort

EXCELLENT lift!

Great session Thing!

Looking forward to the video.

Beast!

f**k!!! awesome stuff mate. Whats the b/w nowdays???

i've got back down to 148kgs since november so that a 8kgdrop and another 8 to go before the summer

I'm better at pressing thatn squats or deadlift

has anyone got the like ti the stregth discussion forum??