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Son of Steven gets Swole

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FlooblerIconSon of Steven gets Swole23-11-2016 @ 00:10 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Fallen out of updating a journal on here, but noticing my progression isn't as good as when I keep up a detailed log so decided to start up a new one for the coming year.

Current best lifts

Squat 210kg
Bench 132.5kg
Deadlift 220kg (definitely more there but I've been plagued with back injuries)
Strict press 92.5kg
Push press 115kg

Competing in just under 3 weeks, prep hasn't been the best but training is starting to come together. It'll be the first inters comp I've done, events are:

Truck pull
Axle press 110kg for reps (clean first rep then press from the chest)
Farmers walk 125kg per hand for 20m
Car deadlift side handle approx 275kg for reps
Yoke walk 280kg for 20m

Just doing this comp for fun really, still just building up for next year. Gunna do body power U105's I think, looks like I mainly need to work on my static strength for that (pretty much what I always have to work on). & in case you're wondering what the journal name is about, my last name is Segal & everyone always asks me what it's like having a Kung-fu master as a dad Grin
FlooblerIcon...23-11-2016 @ 00:17 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Today - shoulders

Strict press
20kg x 8, x 8
40kg x 6
50kg x 5
Add belt, elbow sleeves
60kg x 5
Add wrist wraps
70kg x 4
75kg x 3
80kg x 3
82.5kg x 3 PB
87.5kg x 2 PB
92.5kg x 1 PB



Push press
80kg x 6
90kg x 4
100kg x 3
110kg x 2 PB - not enough leg drive on first rep, 2nd was better



Hammer strength shoulder press
40kg x 8
60kg x 8
75kg x 5
75kg x 5
85kg x 2

Delt tri set (front raise to side raise to rear raise)
15kg's 3 sets of 10 each exercise

Rolling thunder deadlift
20kg
35kg
45kg
Add chalk, belt
55kg
65kg - tough with the left, comfy on the right
StevenFattyIcon...23-11-2016 @ 14:59 
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My name is Steven , I am a fatty.
Member 6048, 393 posts
One of those exercise for less places?
FlooblerIcon...23-11-2016 @ 21:48 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
StevenFatty said:One of those exercise for less places?


Yeah mate, I work there now.

Today: legs. Back isn't feeling great so did some paused work to make the weight necessarily lighter.

Pause squat
50kg x 5
80kg x 5
100kg x 5
Add belt
120kg x 5
140kg x 5
150kg x 4
160kg x 3
170kg x 3 PB
180kg x 1 PB - not as easy as I would have liked but was tired from all the build up sets

Lunges
60kg x 8
80kg x 6
90kg x 6
100kg x 5

Leg curls
100lbs x 10
130lbs x 8
150lbs x 6
150lbs x 6
165lbs x 5

Calf raises
50kg x 10
70kg x 8
85kg x 8
95kg x 6
105kg x 6
115kg x 5

Decline sit-ups
BW x 10
+10kg x 10
+16kg x 10
+20kg x 10
FlooblerIcon...24-11-2016 @ 04:56 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Light chest and arms this morning, just getting some reps in

Bench press
Bar x 19, x 20
60kg x 12, x 12
80kg x 11
90kg x 10
100kg x 8
70kg x 18

Incline DB bench
25kg's x 15
35kg's x 10, x 10, x 10

Floor press
50kg x 15
70kg x 12
85kg x 9
80kg x 10

Incline DB flyes
15kg's x 20, x 20, x 20

Seated hammer curls superset with incline skullcrushers
15kg's x 15 / 30kg x 15
15kg's x 15 / 30kg x 15
17.5kg's x 12 / 35kg x 12
17.5kg's x 12 / 35kg x 12
20kg's x 10 / 40kg x 10

BB curls superset with DB overhead extensions
30kg x 12 / 25kg x 15
30kg x 12 / 25kg x 15
30kg x 12 / 25kg x 15
35kg x 12 / 30kg x 12

Wrist roller
20kg x faill - too heavy
10kg x 2 rotations
10kg x 3 rotations
15kg x 2 rotations
RodgerIcon...24-11-2016 @ 12:45 
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salad dodger *missing*
Member 1805, 10371 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Nice pressing mate!
FlooblerIcon...24-11-2016 @ 20:22 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Rodger said:Nice pressing mate!


Thank you! Not something I'm naturally very good at, have to keep working hard at it

Was supposed to be training a client this afternoon but they didn't show up so had to hang round the gym for a couple hours. Couldn't resist training, did a some upper back assistance work

Bench rows
Bar x 12
40kg x 12
60kg x 10
80kg x 8
Add straps
90kg x 5
100kg x 5
110kg x 5
120kg x 5, x 5, x 5 - very easy
135kg x 3 - really easy again
First time trying rows off a bench, quite liked it felt very strong

T-bar rows
40kg x 12
60kg x 12
80kg x 10
100kg x 8 PB - easy
120kg x 7 PB - then drop to 80kg, 60kg & 40kg each to failure

My rows feel ridiculously strong atm, can probably row 75% of my deadlift max for reps, quite absurd really

Hammer strength seated row machine
30kg x 15
35kg x 15
45kg x 15
55kg x 12
65kg x 10

Lat pulldown
100lbs x 15
130lbs x 8
Didn't like the feel of this so left it there, prefer the hammer strength pulldown

Straight arm pulldown
22.5lbs x 20
32.5lbs x 20
42.5lbs x 20
52.5lbs x 15
First time with this as well, not a bad finisher I suppose

Hammer strength lat pulldown
90kg x 15
110kg x 12
125kg x 10
110kg x 13

Probably the biggest back pump up I've ever had today. The last two sessions have just been for fun really, enjoyed breaking up the heavy lifting with some bro stuff though. Resting tomorrow then events Saturday.
FlooblerIcon...26-11-2016 @ 16:32 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Post Edited: 26.11.2016 @ 17:54 PM by Floobler
Went down to Doncaster today for events, had a good session

Log press (1 clean then press)
Empty log x 3 sets 5-8 reps
Add belt
80kg x 4, x 3
90kg x 2
Belt was catching on the clean, felt awkward so swapped to soft belt
100kg x 2
105kg x 2 PB
110kg x fail - strength was there just couldn't breath, lost tightness

Axle press (1 power clean then press)
60kg x 5
80kg x 4
90kg x 4
100kg x 4 - failed 5th, ran out of breath again

Car deadlift simulater
Small tyre (240kg) x 3
Add belt
Big tyre (500kg) x 3, x 3
Add straps
Big tyre x 8
Dunno what this was in the hands but a guy who deadlifts 240 struggled to pull the big tyre for a triple, bodes well for me

Stone over yoke
90kg x 1
110kg x 1 PB - easy, never done this without tacky before
110kg x 1
Was going to do 110 for reps but caught my finger as the stone bounced up, quite painful so left it there

Yoke walk (runs of 40m drop & turn @20m)
25kg
105kg
185kg
225kg
265kg
The yoke was supposedly 25kg, it definitely felt heavier than that & was very wobbly

Bench press
80kg x 12
100kg x 8
120kg x 3
130kg x 1 - easy
140kg x 1 PB
145kg x fail - just stalled about half way, it's close

Sled drag (with harness to simulate truck pull)
30kg + 80kg bloke x 40m - struggled with technique
30kg + two 110kg+ guys x about 5m, very heavy
30kg + 110kg bloke x 20m, x 20m - these were better, nice and fast
FlooblerIcon...27-11-2016 @ 20:36 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Box squat (couldn't find anything decent to do these off, ended up using a bench it was a bit above parralel :/)
60kg x 5, x 5
90kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 5
190kg x 3
200kg x 3 - default PB very easy, beltless too

Power clean
40kg x 5
60kg x 3
80kg x 3
90kg x 3
100kg x 2 PB
110kg x fail
110kg x fail
Technique is shocking on these lol

Box jump
BW +16kg to 20" x 3
BW +20kg to 20" x 3, x 3, x 3, x 3, x 3
BW to 30" x 3
BW to 39" x fail
BW to 39" x fail
BW to 39" x 1, x 1
First time doing box jumps, 39" isn't very high but it looked intimidating, kinda pussied out the first two attempts

Sprints
3 runs of 30-40m

Glute ham raise
BW + red band x 12
Changed band setup, made it much more difficult
BW + red band x 7, x 6, x 7

Standing calf raise machine
80kg x 6
90kg x 6
100kg x 5
110kg x 5
120kg x 5

Seated calf raise machine
30kg x 20, x 20, x 20, x 20
FlooblerIcon...28-11-2016 @ 02:36 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Middle of the night chest & triceps session

Floor press
Bar x a couple of sets
50kg x 15
70kg x 10
90kg x 5
110kg x 5, x 5
115kg x 5, x 5 PB
117.5kg x 5 PB - pretty easy

Incline bench (mostly paused reps)
60kg x 12
85kg x 10, x 10, x 10 PB

Dips
BW x 15, x 15, x 14, x 17

Incline DB flyes
20kg's x 12, x 12
20kg's x 13 then straight into 10 presses, good finisher for chest

Skullcrushers
40kg x 12, x 12, x 12, x 12

DB overhead extension
25kg x 20, x 16, x 15, x 15
FlooblerIcon...28-11-2016 @ 19:45 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Post Edited: 28.11.2016 @ 19:46 PM by Floobler
Really good back and bicep workout today

Bench rows
40kg x 15
60kg x 12
80kg x 10
90kg x 8
Add straps
100kg x 5
110kg x 5
120kg x 5
130kg x 5 PB
140kg x 5 PB
150kg x 5 PB
160kg x 4 PB

Probably went a bit too heavy on this tbh, got quite competitive between me and my training partner. Felt easy up to 140kg though

T-bar rows
60kg x 15
80kg x 12
100kg x 12 PB
115kg x 8 PB

Hammer strength pulldown
80kg x 15
120kg x 12
150kg x 12 PB

Facepulls
100lbs x 15, x 15, x 15

EZ preacher curls
30kg x 8, x 8
35kg x 5, x 5

Seated hammer curls
20kg's x 10, x 10, x 10, x 10

Wide grip 21's
15kg x 2 sets

FlooblerIcon...29-11-2016 @ 22:32 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Shoulder day!

Strict press
Bar x 12, x 8
40kg x 8
50kg x 5
Add belt, sleeves, wrist wraps
60kg x 5
70kg x 4
80kg x 3
85kg x 3 PB
90kg x 1 - easy
95kg x 1 PB



Seated DB shoulder press
20kg's x 12
28kg's x 10
32kg's x 8, x 8, x 8 PB
34kg's x 8 PB

Lateral raises
14kg's x 12
20kg's x 10
26kg's x 5, 20kg's x 5, 14kg's x 10, 8kg's x 12 (drop set)

Front raises
12kg's 4 sets of 10-12

Cable lateral raise
10lbs 4 sets of 15
FlooblerIcon...30-11-2016 @ 22:13 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Lower back was sore so decided to focus on speed today and go a little lighter.

Squat
60kg x 5
100kg x 5
Add 46kg of chains
100kg x 3
120kg x 2
140kg 9 sets of 2
Remove chains
160kg x 2

Leg press (don't know what Sled weighs empty)
200kg x 20
250kg x 15
300kg x 12
350kg x 10 - tough set, PB?

Lying leg curl negatives (lift up with both legs then lower slowly with one leg alternating)
60lbs x 5 each leg
70lbs x 5
80lbs x 5
90lbs x 5
100lbs x 5
105lbs x 5

Standing barbell calf raises
60kg x 15
100kg x 12
130kg x 10
150kg x 8
170kg x 5

Seated calf raise
32.5kg x 20, x 20

Decline situps
BW x 25, x 25, x 20, x 20

FlooblerIcon...01-12-2016 @ 18:07 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Light day on chest and back, just getting some reps / volume in.

Bench press
Bar x 22
60kg x 15
80kg x 12
100kg x 10
105kg x 9 - cheap PB
105kg x 8

Incline bench (mostly paused reps)
60kg x 10
80kg x 10
92.5kg x 8, x 8 PB
60kg x 18

Flat DB flyes
15kg's x 20, x 20, x 20, x 20
These hurt

15" deadlift
60kg x 10, x 10
Add belt, straps
90kg x 10
110kg x 10
130kg x 12

Pullups
BW x 10, x 10, x 9, x 11, x 10
Doing 50 reps in as few sets as possible

DB pullover (slight incline)
15kg x 15
20kg x 15, x 15

Rolling thunder
20kg x 3
40kg x 2
50kg x 1
60kg x 3, x 3 PB
70kg x fail, x fail with left arm
70kg x 1 with right PB
FlooblerIcon...02-12-2016 @ 21:55 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Post Edited: 02.12.2016 @ 21:56 PM by Floobler
Decline close grip bench superset with EZ bar curls
40kg x 20 / 20kg x 20
60kg x 15 / 30kg x 15
80kg x 12 / 35kg x 12
90kg x 10 / 40kg x 10
100kg x 8 / 45kg x 8
110kg x 6 / 50kg x 6

Skullcrushers superset with preacher curls
30kg x 15 / 25kg x 15
30kg x 15 / 25kg x 15
35kg x 12 / 30kg x 10
40kg x 10 / 30kg x 10
40kg x 10 / 30kg x 10

Incline curls superset with overhead EZ bar extension
10kg's x 15 / 25kg x 20
10kg's x 15 / 30kg x 20
12kg's x 12 / 35kg x 15
12kg's x 12 / 35kg x 15

Cable curls superset with tricep pushdowns
5 sets of 20 each

Immense pump today, my arms were still feeling slightly numb for hours afterwards.

Was just finishing my shift about 5-6 hours later and just did some clean & jerks for fun

50kg x 3 power cleans
80kg x 3 power cleans
100kg x 1 power clean & jerk
110kg x 1 power clean & jerk - PB for power clean

Pretty happy with that given my arms were shaky and I've had 8 pretty high volume sessions over the past 7 days. Also did it 100% raw, haven't trained jerks in years either. So all in all a pretty stupid thing to do really haha, time to rest now

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