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Simeon		...	16-11-2012 @ 18:40
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Dumbbell rows - 20sx10, 25sx10, 45sx10,9,8,7,6,5,4,3,2,1 did these Really strict dunno what made me do the weird pyramid set thingy Pull downs - 95x10,10,10 tricep push downs - half the stack x12, full stack x10,10,10, half the stack x15 loads of shoulder stretches Seated curls - 12.5sx10, 20sx5 drop 15sx10 drop 10sx10 drop, 5sx10 drop barbellx10 reverse flyes - 7.5sx10,10,10 side raises - 7.5sx10,10,10 face pulls - 15xsomething, 20xwho cares rope crunches - stackx12,12,12
Simeon		...	19-11-2012 @ 19:10
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	high bar squats (beltless) - 60x12, 80x6, 100x12, 120x12, 100x12,12 probably had another 1 or two at 120. I'll push these a little harder next week beltless dead - 60x1, 100x5, 140x6, 185x8PB, 145x8,8,8 sumo dead - 145x1 rope crunches - stackx12,12,12 Reverse crunches - 12.12,12 ham curls - 70ishx12, 90ishx12,12 felt like my calf was gonna explode, but i figured it probably wouldn't
Simeon		...	21-11-2012 @ 17:09
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	bench - 20x12, 40x12, 60x12, 80x5, 92.5x11F12 80x12,12,12 medium grip on bench. Missed 12th rep about half way. Bench still isn't back to where it should be - but it's getting there. After hearing that Eric Lilliebridge used a belt to avoid back cramps whilst benching I tried the same. It seemed to work! no hint of a cramp, and I felt very stable Seated dumbbell - 20sx12, 30sx5, 25sx9, 22.5sx12,12,12 the 30s were some long silver things and were very hard to stabilise dips - BW+chainx7,7,6,6,6 BWx5 Flyes - 15sx12,12,12 bodyweight facepulls - BWx12,12,12
ursus		...	21-11-2012 @ 17:27
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300 892.5 kgs @ 158kgs UnEq	good strong work Si !
Simeon		...	21-11-2012 @ 17:37
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	ursus said:good strong work Si ! Cheers Ursus!
Simeon		...	25-11-2012 @ 13:11
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Did some snatch pulls to start with, with an empty bar and then with 30kg. Everything hurt so I decided to foam roll loads and try again... Snatch pulls - 20xloads, 30xsome Drop snatches - 20xloads Hang snatch - 30xsome, 40x1,1,1,1 Did various drop snatches with the bar in between sets too - these really helped me jump under the bar, and snatches felt very snappy (and to full depth) whenever I did these first. Also did some more snatch pulls with 20kg - all of a sudden I got the hip drive right... shame it was right at the end of the session Dumbbell rows - 15x12, 20x12, 30x12,12,12 Dead stop pullups - bwx3,3,3 fat man rows - bw,5,5,5 Hammer curls - 15x12,12,12DROP10x12 Barbell curls - 20x12
Simeon		...	26-11-2012 @ 19:32
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	High bar squats(beltless) - barx10,10, 100x10, 120x5, 140x10, 100x10 Poooossibly had leg power for another rep at 140, but certainly didn't have the oxygen! only did one volume set as there was someone waiting, and I was pretty done from 140 anyway Deadlifts (beltless - 100x10, 155x4, 195x6, 155x6,6,6 don't think I hitched the last rep at 195, but it was a grinder. First set at 155 was DOH, the rest was straps. Leg raises- 20,20,20 Hip was too f**ked to do anymore at this point
Simeon		...	28-11-2012 @ 20:20
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Bench - 20x10,10, 50x10, 70x5, 95x10,9FAIL10, 80x10,10 First set at 95 was easy. Dunno what happened on the second - think i just rushed the last rep so it wen all over the place - as a result I got pinned and had to do a kind of horizantal reverse-contintental clean to get it off. I'm like Martin at the minute with all these fails (except martin would crumble like Ryvita if he got pinned by 95kg) incline bench 70x10, 70x6, 50x15DROP30x28 dips chainx6,5,4 elbows out extensions - 10x13,13,13 side raises - 10sx10,10,10 rear flyes - 10sx10,10,10
Simeon		...	30-11-2012 @ 19:46
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Drop Snatch - Barxloads Hang Snatch - up to 60x1, then I failed 70 3 times. First one I just lost it forward, second one didn't even pull it past my head, and the third one barely went anywhere... Trap bar rows - 20x10, 60x10, 80x10,10,10, 60x10,10,10 Pullups - BWx6,6,6 Hammer curls - 20sx10,10,10 DROP 15sx10 DROP 10sx10 DROP Barbellx10
Simeon		...	03-12-2012 @ 18:26
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	High bar Squats (beltless) - 20x8,8, 60x6, 90x8, 120x4, 150x7, 110x8,8,8 No chance of an 8th at 150. Whilst doing the volume sets at 110 however, I discovered I am much stronger with a narrow stance. If I hadn't gone wide I reckon 8 would've been there. Ah well. next time. Deadlift (beltless) - 60x1, 100x4, 150x4, 180x1(DOH PB), 207.5x4, 165x4,4,4, straps on the 207.5, last rep was a real grinder. DOH with all warm ups, and Hook at 165. Dumbbell Lunges - 20sx8,8,8 Still not sure I get these.
Simeon		...	05-12-2012 @ 12:40
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 05.12.2012 @ 12:40 PM by Simeon Bench 20x8,8, 40x8, 60x8, 80x5, 100x8, 80x8,8,8 Very easy on the 100. Threw a few pauses in with the volume sets Dumbbell seated press 20x8, 30x8,7, 25x8 Dips BW+chainx8,8,8 Facepulls - stackx8,8,8
Simeon		...	07-12-2012 @ 12:22
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Snatch - up to 70x1 I think, then I did some at 60 etc. Some overhead squats in there somewhere too. Had a bit of coaching on this for the first time. He said they looked not too bad Dumbbell rows - 20x8, 35x8, 37.5x8,8,8,8,8 Pullups - BWx8,6,4,8 hammer curls - 22.5sx8,8,8 DROP barx8 Jan bullied my into doing some arm over arm and sled pushes at the end as well
Simeon		...	10-12-2012 @ 21:32
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	High bar squats (beltless - 20x12, 60x12, 90x12, 110x6, 135x12, 110x12,12,12 Deadlifts (beltless) - 90x1, 130x1, 160x3, 190x8, 160x8,8,8 hitch on the last rep at 190 - messed up the start of the rep which put me in a poor position for the lockout. Shouldn't have happened really. Dumbbell lunges - 25sx12, 20sx12 Rope crunches - stackx12,12,12 Leg raises - 12,12,12
Simeon		...	11-12-2012 @ 23:13
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Bench - 20x12, 60x12, 80x6, 95x12, 82.5x12,12,11 somebody said that the 10s I use actually only weigh 8kg. I hope that's not true!
Simeon		...	19-12-2012 @ 19:37
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 02.01.2013 @ 15:30 PM by Simeon High bar squats (beltless) - 60x10, 100x10, 120x5, 146x8, 115x10,10 I was slightly annoyed at only getting 8 and not 10 at the time but looking back it's not tooo bad. Need to get better at picking weights on squats Deadlifts (beltless) - 100x4, 150x4, 180x1, 200x6, 165x6,6 really pleased with this considering the s**tty bars that bodyshack have. leg raises - 20,20 rope crunches - 10,10,10 machin ham curls - 10,10,10 volume was reduced a bit today due to the fact I'm doing manual work all day.

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