Da Shetland Plan
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| Thing |  | ... | 31-10-2008 @ 07:55 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 30/10/08 OH squats bar x 3 bar x 3 bar + 20kg x 3 Bar + 30kg x 3 Bar + 40kg x 3 Bar + 50kg x 3 Bar + 50kg x 3 Bar + 50kg x 2 missed the 3rd rep again but the movement felt alot better than the last session i did OHS Hip belt squats 35kg d/b x 10 45kg d/b x 10 70kg d/b x 10 Bulgarian one legged squats BW for 3 sets of 6 on each leg Pull downs Kneeling 40kg x 10 60kg x 10 80kg x 10 Chest supported rows 82kg x 10 for 3 sets Planks BW x 55 seconds bw x 45second bw x 42 seconds | ||
| Thing | | ... | 31-10-2008 @ 11:18 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | this is the routine that i'm using for bench just thought i would share week 1........................ 1prm x 70% 3 x 3 week 2........................ 1prm x 75% 3 x 3 week 3........................ 1prm x 77.5% 3 x 3 week 4........................ 1prm x 82.5% 3 x 3 week 5........................ 1prm x 72.5% 3 x 3 week 6........................ 1prm x 75% 3 x 3 week 7........................ 1prm x 80% 3 x 3 week 8........................ 1prm x 82.5% 3 x 3 week 9........................ 1prm x 85% 1 x 1 week 10...................... 1prm x 87.5% 1 x 1 week 11 ..................... 1prm x 92.5% 1 x 1 week 12...................... 1prm x 95% 1 x 1 week 13 ..................... 1prm x 85% 1 x 1 week 14...................... 1prm x 72.5% this is the base the there is 2 sets of paused bench 2 x 3 % varries from 62.5% to 85% through the program also there is light bench works 4 sets of 5 from 62.5% to 75%. then two tricep exercises 3 sets of 8 to 10. on the assistance day its speed bench, close grip board bench and may be for incline or military bench. | ||
| JC | | ... | 31-10-2008 @ 11:52 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Looks nice mate (although I know nothing about bench routines)  Martin would probably be the man to ask, he will tell you if its a good'un! | ||
| Thing | | ... | 31-10-2008 @ 11:56 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers james, by the way i have just nicked your idea in page 45 of yur journal for squats bench and deadlift, using it for squats but not untill jan or feb | ||
| Thing | | ... | 03-11-2008 @ 08:08 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 2/11/08 Back felt the best it has in months, so training when as follows warm up cross trainer 125+ strides p/m for 8 minutes building this up again to 15 minutes as anything longer than that and i'll start getting suicidal. Box Squats 2 inches below parallel just a rehband neoprene belt on bar x 5 20kg x 5 40kg x 5 60kg x 5 80kg x 5 100kg x 5 Seated Militay Behind the neck press bar x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 3 60kg x 8 40kg x 10 4 board bench 100kg x 10 140kg x 5 180kg x 5 200kg x 2 220kg x f to much to quick 140kg x 10 cable pull throughs 30kg x 10 for 3 sets swiss ball cable obliques 35kg x 10 each side for 3 sets Side bends cable push downs / cable pull ups 30kg x 10 / 10 on each side for 3 sets skipping 3 sets of 20 seconds solid - jesus christ it gets the lungs going. | ||
| JC | | ... | 03-11-2008 @ 09:36 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Verty strong 4 board work mate. Good session all round | ||
| Thing | | ... | 03-11-2008 @ 09:37 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | JC said: Verty strong 4 board work mate. Good session all round cheers james felt really good yesterday, and the back is a wee bit stiff but nothing like it use to be | ||
| WILLSAN | | ... | 03-11-2008 @ 11:50 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | Thing said: skipping 3 sets of 20 seconds solid - jesus christ it gets the lungs going. it does doesnt it. even when I was at my fittest training for thai boxing 4 times a week I would struggle to skip for much more than a minute. good to hear the back is improving. the plan must be working! | ||
| Thing | | ... | 03-11-2008 @ 12:14 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | WILLSAN said: Thing said: skipping 3 sets of 20 seconds solid - jesus christ it gets the lungs going. it does doesnt it. even when I was at my fittest training for thai boxing 4 times a week I would struggle to skip for much more than a minute. good to hear the back is improving. the plan must be working! Da Plan is working so i'm thinking another couple of weeks of phase 1 then i'll start phase 2 add in some snatch hang snatch with the bar and some hang cleans The skipping i think will be a keeper even if i can get 30 to 40 seconds for 5 sets i would be delighted. | ||
| philnosko | | ... | 03-11-2008 @ 14:48 |
He's BACK Member 177, 1039 posts SQ 230, BP 155, DL 300685.0 kgs @ 95kgs UnEq | Good to hear the back didnt give you too much jip. Some strong pressing thing. | ||
| Thing | | ... | 03-11-2008 @ 14:51 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | philnosko said: Good to hear the back didnt give you too much jip. Some strong pressing thing. its a little stiff still today but when i warm up and get going tonight it will be fine. i think i got a little excited with the 4 board bench though, need to calm down and build some volume so i can nail the 220 bench in feb. | ||
| JC | | ... | 04-11-2008 @ 12:46 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Thing said: philnosko said: Good to hear the back didnt give you too much jip. Some strong pressing thing. its a little stiff still today but when i warm up and get going tonight it will be fine. i think i got a little excited with the 4 board bench though, need to calm down and build some volume so i can nail the 220 bench in feb. 220 would be very nice mate! You going to go watch the Scottish qualifiers? I may go up there myself if I can get Shawn/Millsy/Joni go up with me? | ||
| Thing | | ... | 04-11-2008 @ 13:03 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | JC said: Thing said: philnosko said: Good to hear the back didnt give you too much jip. Some strong pressing thing. its a little stiff still today but when i warm up and get going tonight it will be fine. i think i got a little excited with the 4 board bench though, need to calm down and build some volume so i can nail the 220 bench in feb. 220 would be very nice mate! You going to go watch the Scottish qualifiers? I may go up there myself if I can get Shawn/Millsy/Joni go up with me? i doubt i'll get down for the if i'm not competing but i think i will get down to the bench comps if there is any in england | ||
| Thing | | ... | 05-11-2008 @ 08:23 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 05.11.2008 @ 09:06 AM by Thing missed a session on monday due to the back being nippy and stiff so have had to change things around this week 4/11/08 Skipping 1) 32 seconds 2) 28 seconds 3) 23 seconds 4) 20 seconds Bench bar x 10 60kg x 5 100kg x 5 140kg x 1 165kg x 3 165kg x 3 165kg x 3 155kg x 3 paused 155kg x 3 paused light bench 110kg x 5 for 5 sets Over head Tricep extensions 20kg x 14 30kg x 12 35kg x 10 40kg x 8 cross trainer intervile stuff 5 x 45 seconds at 135 stided perminute with 20 seconds rest. dips bw x 6 bw x 5 bw x 5 flat bar curls 20kg x 8 30kg x8 40kg x 8 50kg x 8 50kg x 8 cable abs 40kg x 28 40kg x 25 for got to add these too shrugs 120kg x 14 170kg x 14 170kg x 14 face pulls 30kg x 10 35kg x 10 40kg x 10 | ||
| JC | | ... | 05-11-2008 @ 09:13 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Nice benching and skipping work mate. Some good "beach body" work too  | ||
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