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Sam's Strength Experiment

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Sam_Byrne		Thursday 7th August 2014	07-08-2014 @ 21:13
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 0915 Justas singles - Weighted Chin Ups - 47.5 x 1/9 (OTMEM) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex) Last couple tough.
Sam_Byrne		Friday 8th August 2014 Phase 1, Week 3, Workout 3	08-08-2014 @ 18:13
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Warm up - skip for 10 mins Back Squat Bar x 5 60 x 5 long pause 100 x 5/5 varying stance width Bench Press (3 grips) Bar x 5/2 72.5 x 6/6 Deadlift 60 x 5 100 x 3 150 x 5/5 Technique getting much better, feels like hips doing the work. Slow eccentric, sitting the hips back and ensuring a completely straight bar path are definitely helping. Explosive Grip Plate toss 20 x 3,3/4 Stretching (PNF) Bar Hangs - few 1 & 2 hand Sumo Squat - 2mins / 2 Bridge - 2mins / 2 Pike - 3-4mins Groin Stretch (straddle) - 3-4mins
Sam_Byrne		Friday 8th August 2014 2nd Cycle	08-08-2014 @ 18:28
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Marinecraft Gym 1400 between deadlift and grip work. Justas singles - Weighted Chin Ups - 47.5 x 1/11 (OTMEM had to take 100s rest before the last rep) was tough after my workout. (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Saturday 9th August 2014	09-08-2014 @ 20:20
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Post Edited: 12.08.2014 @ 21:34 PM by Sam_Byrne Home 0900 Justas singles - Weighted Chin Ups - 47.5 x 1/13 (OTMEM) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Sunday 10th August 2014 Cycle 2	12-08-2014 @ 21:20
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1000 Justas singles - Weighted Chin Ups - 47.5 x 1/15 (OTMEM) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Monday 11th August 2014 Cycle 2	12-08-2014 @ 21:23
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1100 Justas singles - Weighted Chin Ups - 50 x 1/3 (OTMEM) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Tuesday 12th August 2014 Cycle 2	12-08-2014 @ 21:25
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1100 Justas singles - Weighted Chin Ups - 50 x 1/5 (OTMEM) hard today? (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Tuesday 12th August 2014 Phase 1, Week 4, Workout 1.	12-08-2014 @ 21:32
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Warm up - skip for 10 mins Back Squat Bar x 8 long pause 60 x 5 long pause 102.5 x 5/5 Bench Press (3 grips) Bar x 5/2 75 x 6/5 75 x 5 no 6, don't know what happened here Deadlift 60 x 5 100 x 3 150 x 5/3 152.5 x 5/2 Should of been 152.5 x 5/5 Grip 1 hand deadlift 100 x 1,1 w/ 10s hold 120 x 1,1 " - " 140 x 1R " - " 140 x L fail Stretching (PNF) Bar Hangs - few 1 & 2 hand Sumo Squat - few holds Bridge - couple reps + hold Pike - 1min
Sam_Byrne		Wednesday 13th August 2014 cycle 2	13-08-2014 @ 19:13
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1845 Justas singles - Weighted Chin Ups - 50 x 1/7 (OTMEM) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Thursday 14th August 2014 cycle 2	14-08-2014 @ 18:19
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 0930 Justas singles - Weighted Chin Ups - 50 x 1/9 (OTMEM) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex) Anti-shrugging as hard as possible on the set up helps to increase the stretch reflex.0
Sam_Byrne		Thursday 14th August 2014 Phase 1, Week 4, Workout 2	14-08-2014 @ 18:28
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Post Edited: 14.08.2014 @ 18:31 PM by Sam_Byrne Bodyweight today - 85.0kg Marinecraft 1300 Warm up - skip for 10 mins Back Squat (various stance width) Bar x 5 long pause 60 x 3 long pause 102.5 x 5/5 Press (strict / TnG) Bar x 8 52.5 x 6/4 52.5 x 5 1/2 52.5 x 5 didn't attempt 6th rep Felt good after struggling at 50 x 6/6 last time. Deadlift 60 x 5 100 x 3 152.5 x 5/5 Grip 40 x 5 50 x 3/8 (OTMEM) Stretching (PNF) Groin Stretch (straddle) - 3-4mins / 2 Bar Hangs - few 1 & 2 hand Sumo Squat - 2mins / 2 Bridge - 90s Pike - 2-3mins Still aching from last session. Encouraging knowing I can still complete a hard session even when I'm a bit tired.
Sam_Byrne		Friday 15th August 2014 cycle 2	15-08-2014 @ 18:51
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1830 Justas singles - Weighted Chin Ups - 50 x 1/11 (OTMEM exc last 4reps, which was every 90s) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Saturday 16th August 2014 Phase 1, Week 4, Workout 3.	16-08-2014 @ 15:41
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Marinecraft Gym 0915 Warm up - skip for 10 mins Back Squat Bar x 5 long pause 60 x 3 long pause 102.5 x 5/6 varying stance width Bench Press (3 grip widths) Bar x 5 75 x 6/5 75 x 5 long paused them all and didn't get 6th Deadlift (dead stop / hook grip / conventional) 60 x 5 100 x 3 152.5 x 5/5 Grip (hook) 18" lockout + 10s hold 140 180 220 Stretching (PNF) Bar Hangs - few 1 & 2 hand Sumo Squat - 2mins / 3 Pike - 3-4mins Groin Stretch (straddle) - 3-4mins /2 Last workout of the volume phase, really enjoyed it and confident going into the next phase : )
Sam_Byrne		Saturday 16th August 2014 cycle 2	17-08-2014 @ 20:14
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1830 Justas singles - Weighted Chin Ups - 50 x 1/13 (approx 2mins rest between each rep) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)
Sam_Byrne		Sunday 17th August 2014 cycle 2	17-08-2014 @ 20:16
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210 465.0 kgs @ 83kgs UnEq	Home 1800 Justas singles - Weighted Chin Ups - 50 x 1/15 (OTME2M's) (3 grips close, 4" wider, another 4" wider / power breathe / get tight before pull / explosive as possible / stretch reflex)

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