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Relatively new to this game.

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ChrisBarrIcon...22-03-2011 @ 20:32 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Cheers Andy also no bother, yeah the bench did look really good you clearly much more in the tank!

Tuesday night squatting

Just messed about worked up to 140 x 1 on squats

Then started messing about with deadlift, conventional felt horrible so switched to sumo

worked up to 195 x 1 Sumo PB!!
went for 200 but it wasnt happening. However 3 days after my comp and i got a sumo pull 5kg away from my max conventional deadlift has made me quite chuffed.
DuncanIcon...22-03-2011 @ 20:36 
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deadlift 300kg conventional ? never gonna happen
Member 414, 1127 posts
SQ 275, BP 187.5, DL 317.5
780.0 kgs @ 115kgs Eq		Good work, my son. The way, Sumo is

http://motivationalspeaker1.files.wordpress.com/2008/03/yoda.j...
WiegieboardIcon...22-03-2011 @ 20:39 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		lol nice work with that Sumo. What'll you do if it overtakes your conventional?
ChrisBarrIcon...22-03-2011 @ 21:22 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Wiegieboard said:lol nice work with that Sumo. What'll you do if it overtakes your conventional?


Well I think it is basically on par with my conventional deadlift, I really doubt i would have been able to pull 195 conventional today. So I think im just going to switch to sumo for a while and give it a proper bash.
ChrisBarrIcon...26-03-2011 @ 17:43 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Tested out a DE squat day today.

DE squat with red band each side.
10 x 2 with 87.5
1 x 1 with 105
1 x 1 with 122.5
1 x 1 with 122.5 put on my super loose squat suit straps down
1 x 1 with 140, Really hard pushing down to sit onto the box as the suit felt quite tight, straps down ( not that they make much difference, the suit is more like a pair of briefs )

Stiff leg dl
3 x 12 - 120kg

45 deg back raise
4 x 15.

lat pull
3 x 12

Abs
side bends 4 x 10 e/s
cable crunches 4 x 12.

Not bad session
ChrisBarrIcon...28-03-2011 @ 15:53 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 28.03.2011 @ 21:19 PM by ChrisBarr
Trying out a 9 week westside program since messing about with it before my first comp seemed to give me a better comp performance than 5/3/1 did at my most recent comp. And thus I begin the process of devagification.

DE Bench
8 x 3 at 60% - 67.5
3 different grips.

4 board press
70 x 3
100 x 3
110 x 3

DB Bench 3 x 10
26,30,36

DB BOR 3 x 10
32,40,45

Tri PD 4 x 12.

Nice and quick workout.
ChrisBarrIcon...29-03-2011 @ 19:59 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 29.03.2011 @ 20:00 PM by ChrisBarr
ME Lower

2" lower than parallel box squat.

40 x lots
70 x 5
110 x 3
130 x 1
145 x 1.- On this squat the same thing happened like my 175kg at comp. The weight barely moves when pushing above parallel and just after to a point where i thought i was going to have to dump it. Then once i get it to a decent height i can lock out quickly. It clearly shows im very weak at the bottom/ in the hole. Since I lose good form.

20" Rack pull
70 x 5
110 x 5
140 x 3
160 x 3
180 x 3

Rev Lunge.
bw x 10 e/s
15kg e/s x 10 e/s
18kg e/s x 10 e/s

45 deg ext
1 x 15 - bw
1 x 15 - 10kg
1 x 15 - 15kg

Cable pull throughs
3 x 10.
ChrisBarrIcon...31-03-2011 @ 16:07 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME Bench 31/04/11

2 Board Press
Warmed up using full rom.
40 x 10
60 x 5
80 x 3
90 x 3
2 BOARD
105 x 1
110 x 1
115 x 1
120 x 1 PB!

Pullups 5 x 2

3 way shoulder raise. front raise, side raise, back raise.
3 x 20
2,3,4kg.

DB Tri ext.
3 x 10
10,12.5,15kg

Cable Face Pull 4 x 20
7.5
12.5
17.5
21.5

Good session. Also reading through my log to see if my board press was a PB, i need to stick to one method and use it. Therefore i am sticking to this westside for 9 weeks and will analyse it and see what worked and what didn't. Hopefully i will get some nice lifts at the end.
ChrisBarrIcon...02-04-2011 @ 18:00 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		DE Lower 2/4/11
13" Box squat. 10 x 2
97.5kg

Speed Sumo DL 10 x 1
110kg

Good Morning 5 x 5
40,50,60,80,90

Band Ab Pull downs 3 x 10

Side Bends 3 x 10
28,30,32

Hanging Kneee Raise 3 x 10
ChrisBarrIcon...04-04-2011 @ 17:02 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 04.04.2011 @ 17:03 PM by ChrisBarr
Great workout today.
DE Bench 04/04/11

DE Bench
8 x 3 at 60% - 67.5
3 different grips.

4 board press
90 x 3
110 x 3
120 x 3

DB Bench 4 x 10
26,30,36,40.

DB BOR 4 x 10
30,36,40,50

Tri Ext 4 x 10
9,10,12.5,15

Face Pull 4 x 20.
ChrisBarrIcon...05-04-2011 @ 20:57 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME Lower 05/04/11

2" deficit sumo dls
70 x 5
120 x 5
150 x 5
180 x 1
190 x 1 - PB!!
200 x f - Got it up to my knees and it just wouldn't budge, not happy with this. However since it was defecit i cant complain.

19" rack pulls
70 x 5
120 x 5
150 x 5
170 x 5
190 x 5 - PB

Rev lunge 4 x 10
bw
1 chain
2 chains
2 chains

45 back raise - 4 x 10
bw/10kg/15kg/15kg

Ab fall outs 5 x 10
Hanging leg raise. 3 x 12.

Good session. Happy with the PB. Just need to break the stupid 200kg barrier on my deadlifts!
ChrisBarrIcon...07-04-2011 @ 19:50 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME Upper 07/04/11

Floor Press
60 x 5
80 x 5
90 x 3
100 x 3
110 x 1
115 x F
105 x 3 REP PB!
110 x 1

Annoyed with not being able to do 115kg.

BTN Jerk
40 x 3
50 x 3
60 x 1
70 x 1
80 x 1
90 x 1

Pullups 6 x 2

3 way shoulder raise 3 x 20
2,3,4kg

Tri PD 4 x 10

Facepull 4 x 20.
ChrisBarrIcon...09-04-2011 @ 19:16 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 09.04.2011 @ 19:17 PM by ChrisBarr
DE Squat 09/04/11

13" Box Squat - Wide stance and decided to squat without oly shoes for the first time in almost a year. Just put on DL slippers as i didn't have any flat shoes.

10 x 2 - 105kg

Speed Sumo DL - 120kg
10 x 1

Goodmorning 5 x 5
60,70,80,90,100

Side bend 3 x 10
30,32,35

Hanging leg raise. 3 x 10.

Good session today. Really couldn't be arsed doing it though.
ChrisBarrIcon...11-04-2011 @ 18:39 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 11.04.2011 @ 18:42 PM by ChrisBarr
Week 3
DE Bench

8 x 3 at 67.5
1 x 2 at 80kg
1 x 1 at 90kg

4 board 3 x 3
110kg
120kg
130kg

DBBP 5 x 10
26,30,36,38,32

DB BOR 5 x 10
30,36,40,50,50

Tri PD 4 x 10
Facepull 4 x 20
ChrisBarrIcon...12-04-2011 @ 18:16 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME Squat

Parallel Box Squat 15"
Bar x lots
40 x 5
70 x 5
90 x 5
110 x 5
130 x 3
140 x 3 - Belt on
150 x 1
160 x 1 PB
170 x 1 New PB
180 x 1 Knee Wraps on to test PB
190 x F - Quite gutted just missed this. It took me 4 attempts to wrap my left side so I think that wasted some of my energy. I reckon if I got someone to help me it would work. Still still really happy with my session

13" Sumo block pulls
70 x 5
120 x 5
150 x 3
170 x 3
190 x 3. Im sure this is a PB

Too shafted to do any other assistance.

Very good session today happy with it all. And I think if I was free squatting and got someone to put my wraps on I would have a bigger squat carryover. Happy with this. Best feeling from a session in a while.

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