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thosebananasIcon...02-03-2017 @ 22:07 
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Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
Post Edited: 02.03.2017 @ 22:16 PM by thosebananas
reminiscing....

nearly 4 years ago, I think Im close again soon!

https://www.youtube.com/watch?v=T4LSKjwXrDs
thosebananasIcon...02-03-2017 @ 22:14 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
Post Edited: 02.03.2017 @ 22:18 PM by thosebananas
x2
thosebananasIcon...03-03-2017 @ 07:48 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am

Reps / circuit / fitness day

DB bench
Up to
34kg 3x12

BTN smith machine press
Up to
50kg 4x8

High incline dbs
28kg 4x10

Shoulder press machine thing
50kg 3x10

Seated lateral dB lateral raise
14kg 3x10

Close hand press ups bw x 10
Supersetted with
Barbell front raise 22.5kg x6-x
3 sets

Rear delt pully thing x8
Supersetted with Tricep push down x8
3 sets

Rests between sets 60-90seconds

Pooped but awake after that!
thosebananasIcon...04-03-2017 @ 12:39 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
Post Edited: 04.03.2017 @ 12:57 PM by thosebananas
10am

Good warm up

Deads
60kg x loads
110kg x8
160kg x5
180kg x3
200kg x2
200kg x3 belt on
220kg x2
240kg x1
250kg x1
220kg x3
200kg x5

hang high pulls
70kg x5
90kg 2x5

DB row 60sec rest between sets
44kg 4x10

90 seconds rest

Low pulley row 60 second rest between sets
80kg x10
75kg x12
70kg x15

90 seconds rest

Lat pull down 60 second rest between sets
70kg x10
60kg x12
50kg x15

Some curls and glute stuff.

Deads felt a tad slower off the floor than last week but lock outs were a lot more solid and fluid.
thosebananasIcon...05-03-2017 @ 11:55 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
Post Edited: 05.03.2017 @ 11:56 AM by thosebananas
11am

Complex A
Bent row - hang power clean - paused front squat - military press - paused back squat.
Bar x10
40kg x8
50kg x5
55kg x4
60kg x3
65kg x3
70kg x3
75kg x3 (x1 on military)
80kg x3 (x0 on military)

20mins rolling hills cross trainer / 100avg spm

20mins stretching + 10mins foam rolling


I love/hate complexs with equal zest!!
thosebananasIcon...06-03-2017 @ 08:51 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am

Military press
40kg x8
50kg x8
60kg x5
65kg x5
70kg x5

Bench
Up to
90kg x8
100kg x6
105kg 2x5

Dips
Bw x8
Bw 3x5

Incline db press
34kg 4x6

Circuits -------

Seated side raise 14kg x8
Into
Cg bench 60kg x8
2 sets 60 second rest

90 seconds rest

Barbell front raise 30kg x8
Into
Cg bench 60kg x8
2 sets 60 seconds rest

90 seconds rest

Seated dB front raise 14kg x10
Into
Tate press 20kg x8
Into
Plate behind head x10
2 sets 60 seconds rest

90 seconds rest

Bw press ups to failure x 1

Good start to the week!!
FAT_SAMIcon...06-03-2017 @ 10:04 
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more like 'FAT TROLL'
Member 984, 6331 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
He's back!!!!
thosebananasIcon...06-03-2017 @ 17:02 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
FAT_SAM said:He's back!!!!


Taking names and kicking ass
thosebananasIcon...07-03-2017 @ 08:19 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am

Squats
Up to
140kg x6
150kg x5
160kg x3
165kg x3
170kg x3
140kg x5

I'm fairly sure there's a lot more there. Need to work on tekkers. The bar is rolling forward when I come out the hole. Glutes??

1 plate deficit Romanians.
Up to
100kg x10
120kg x8
140kg x8

Barbell lunges
50kg x8
60kg 2x6 per side.

Palloff press
3x6

Ab pull down
3x10
thosebananasIcon...08-03-2017 @ 07:55 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am

Fasted state

Cross trainer
30mins rolling hills + hi lo blocks level 10. Avg spm 100

Upright bike
1 on 1 off x10 level 6
Avg spm 90 while off
Avg spm 120 while on

Can't wait to eat!
thosebananasIcon...09-03-2017 @ 07:52 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am

Pretty beat up today so dropped intensity in place of volume.

Db bench
Up to
30kg 4x15

Db seated shoulder press
20kg x20
24kg 3x10

BTN standing press
40kg 3x10

Front raise 4x10

Lateral raise
super setted with
press ups to failure 3 sets

Tricep push downs
Super setted with
Tricep rope thing 3 sets

Good pump and this fat boy even got some vascularity! Bosh!
thosebananasIcon...12-03-2017 @ 13:04 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
Post Edited: 12.03.2017 @ 17:58 PM by thosebananas
Deads
Up to
210kg 3x5 beltless

Box squat
Up to
140kg 5x3 (fast, bar flying off shoulders at top)

Chins
Bw 3x5
thosebananasIcon...13-03-2017 @ 07:40 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am

Bench
Up to
100kg x6
105kg x5
100kg 2x6

Dips
Bw 3x5

Standing db press
24kg 3x8

30 incline db
34kg 3x8

Various raises and Tricep pulley stuff
thosebananasIcon...14-03-2017 @ 08:09 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq
6am.

Hang power snatch
40kg x5
50kg x3
60kg x3
70kg x3

Front squat
60kg x5
70kg x5
80kg x3
90kg x3
100kg x3
110kg x3
120kg x1
100kg 2x5

Barbell lunges
60kg 3x5

1 plate deficit stiffys
60kg x10
100kg x8
110kg x5
120kg x5
140kg x5

I reckon 3 wheels is there on front squat. Couple of weeks of fronts and box squats and then 600lb deadlift will surely fall.
JackRevansIcon...14-03-2017 @ 08:15 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
enjoyable stuff!

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