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Son of Steven gets Swole

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Floobler		...	04-01-2017 @ 18:07
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 05.01.2017 @ 11:38 AM by Floobler mark_f1 said:Great D.O.H axle!!! Thanks! Gunna be working hard on grip now, I've neglected it for too long Today Warmup: jump steps 3x12 superset with squat jumps 3x5 Back extensions 2x12 superset with dumbbell swings 5kg 2x12 Squat (still no belt) Bar x 10 60kg x 7 90kg x 5 120kg x 5 150kg x 5 PB 170kg 2 sets of 4 PB 180kg x 3 PB - felt so much better than last time 190kg x 1 PB - more there as well Making little improvements every time on this, gunna keep the belt off until I hit at least 200kg. Having said that, a 220kg beltless squat would be really nice Box squat 100kg x 8 Add belt (did enough beltless work already) 150kg 4 sets of 5 Box jumps to 20" 20kg x 6 45kg 4 sets of 5 PB 60kg x 3 PB 70kg x 3 PB Romanian deadlift (pause at the bottom) 60kg x 8 Add straps 80kg x 8 95kg 5 sets of 6 Light weight but still got the desired effect. Back is feeling good, can tell there is a big deadlift in me somewhere Standing barbell calf raise 100kg x 10 Add belt 145kg 5 sets of 6 100kg x 25
Floobler		...	04-01-2017 @ 19:17
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq
Floobler		...	05-01-2017 @ 15:17
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Light shoulders today Warmup circuit: strict press 20kg, dumbbell swings 5kg, back extensions, horizontal band pull-aparts, vertical band pull-aparts, band dislocates all 2 sets of 10 each Strict press 40kg x 8 50kg x 6 60kg 2 sets of 10 Add belt, elbow sleeves & wrist wraps 60kg x 9, x 9, x 10 Wanted 5x10, just wasnt there today. Seated shoulder press (elbow sleeves, wrist wraps, soft belt) Bar x 20 40kg x 15 55kg x 12 65kg 3 sets of 10 Front raise 20kg 4 sets of 15 Lateral raises (trying to keep arms straight as possible) 10kg's 4 sets of 20 Bent over flyes 10kg's 4 sets of 20
Floobler		...	06-01-2017 @ 23:28
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Side & front rotator cuff raises 2 sets of 10-12 each Light DB curls & overhead extensions to warmup elbow, had a bit of pain Decline close grip bench press (flat was taken) Bar x 20 50kg x 15 70kg x 10 90kg x 8 110kg x 5 - the unrack was terrible, really took it out of me. Shouldn't do decline without someone giving me a lift off Close grip bench 100kg 3 sets of 7 Felt awful, really weak. Failed the 8th rep on the first set Incline EZ bar skullcrushers 30kg x 15 40kg x 12 50kg x 8 V-bar pushdowns 140lbs x 15 170lbs x 12 200lbs x 6, x 7 - woot woot, this was the stack Overhead rope extensions 80lbs 4 sets of 15 EZ bar curls 20kg x 20 30kg x 15 40kg x 12 50kg x 8 55kg x 6 Seated arm over arm sled pull 20kg x 20m 35kg x 20m 45kg x 20m 55kg x 20m PB - 10kg on last time, starting to get harder Swap to standing 65kg x 20m, this was much easier stood up Wall EZ bar curls 15kg x 20 15kg 3 sets of 15 Incline DB curls 10kg's x 15 12kg's x 12 14kg's x 10 Preacher machine curls 60lbs x 12 80lbs x 10 Kind of a meh session today, the pressing at the start felt awful, think I was a bit dehydrated. Got some fluids in me after that and the rest of the session went alright. Events tomorrow!
Floobler		...	07-01-2017 @ 15:57
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Warmup: Band RDLs, band horizontal pull aparts, band vertical pull aparts, band dislocates 2 sets of 10 each Strict press 20kg x 2 sets, 40kg x 5, 50kg x 5 Axle press (every rep cleaned from the floor, soft belt & elbow sleeves) 60kg x 10 70kg x 10 80kg x 8 PB 90kg x 6 PB Yoke walk (soft belt) 45kg x 2 40m runs 125kg x 40m 165kg x 40m 205kg x 40m 245kg 2 sets of 20m Honestly think going light and just working on speed is the best way to train the yoke Stone over bar (50", no tacky, soft belt only) 90kg 3 sets of 3 105kg 2 sets of 2 PB Harder than I'd like, find tacky makes a MASSIVE difference for me though Farmers pickup 17.5kg x 5, x 5 57.5kg x 2 77.5kg x 1 97.5kg x 1 110kg x pickup & 43 second hold PB Hands were stinging after this
Floobler		...	09-01-2017 @ 13:41
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 10.01.2017 @ 12:36 PM by Floobler Today wore elbow sleeves & wrist wraps Bench press Bar x 2 sets 60kg x 15 80kg x 12 100kg 10 110kg x 8 120kg 3 sets of 3 ^felt weak on 120, wore the wrong shoes they were slipping everywhere couldn't get any leg drive Incline bench press 60kg x 12 90kg 4 sets of 8 - volume PB ^ first set with 90 touch & go then the next 3 all paused Dips +5kg 5 sets of 15 Incline DB flyes 20kg's 3 sets of 15 Overhead DB extension 27.5kg 5 sets of 20 Diamond push-ups BW 3 sets of 10
Floobler		...	10-01-2017 @ 22:46
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 11.01.2017 @ 02:16 AM by Floobler Warmed up on the row machine for a few minutes T-bar rows (as always, not including weight of the bar) 20kg x 20 40kg x 15 60kg x 10 80kg x 8 100kg x 5 120kg x 5 130kg x 5 PB - form wasn't great, felt heavy as fuuuuuuuuu Lat pulldown 80kg x 15 120kg x 12 140kg x 10 160kg x 8 180kg x 6 200kg x 5 PB Seated row 60kg 2 sets of 15 80kg x 12 100kg x 10 Standing arm over arm sled pull 25kg x 20m 40kg x 20m 55kg x 20m 70kg x 20m PB 80kg x 20m PB Went into a 20m prowler run straight after each set with the same weight Straight arm pulldown 27.5lbs x 20 37.5lbs x 20 42.5lbs 2 sets of 20 Reverse pec dec 100lbs 3 sets of 15 Wall EZ bar curls 20kg 3 sets of 12 20kg x 15 ^ superset with Bulldozer raises 10kg's 4 sets of 15
Floobler		...	11-01-2017 @ 16:30
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 11.01.2017 @ 16:32 PM by Floobler Warmup: kettlebell swings, RDLs with the bar & decline sit-ups No sleeves or belt today Romanian deadlift 60kg x 8 Add straps 80kg x 6 100kg 4 sets of 6 100kg x 10 Starting to get impatient only adding 5kg a session on these Push press (power clean first rep each set) 40kg x 15 60kg x 10 80kg x 8 90kg x 5 100kg x 3 PB for no belt Squat 60kg x 8 100kg x 6 120kg x 5 140kg x 5 160kg x 6 PB Planned on capping it at 160 today and going for 195 on Saturday. Felt really good so decided to hit it today instead 180kg x 1 195kg x 1 PB Box jumps +20kg to 20" x 6 +40kg to 20" x 5 +50kg to 20" 3-4 sets of 5 PB (lost count how many sets I did) +80kg to 20" x 1 PB - failed the second, lucky to not hurt myself lol BW to 40" 2 sets of 3 BW to 40" x 5 PB GHR BW x 8 + purple bands x 6, x 6, x 4.5 (couldn't quite finish the 5th rep, lots of band tension) Seated calf raise 30kg x 20 40kg x 15 50kg 4 sets of 10 50kg x 10, 30kg x 20 - drop set Had a protein shake, messed about in the gym for about an hour then did some cardio Mile run in 9:46 - 34 seconds quicker than last time
Floobler		...	12-01-2017 @ 14:46
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 14.01.2017 @ 10:48 AM by Floobler Warmup: benched the bar for a couple of sets, band dislocates, band pull aparts both horizontal & vertical. Wore elbow sleeves & wrist wraps today on all benching Low incline bench (3rd slot) 60kg x 12 80kg x 10 100kg x 8, x 8 PB 107.5kg x 6, x 6 PB 90kg x 12 PB Pause bench 60kg x 10 100kg 5 sets of 4 Just did this for speed, every set felt better / faster than the last Single arm incline DB bench (4th incline) 30kg 4 sets of 10 each arm Wide grip pullups BW x 14, x 11, x 10, x 10, x 10 - first set was a big PB, always been weak with a wide grip Axle pendlay rows 60kg x 8 Add belt & chalk 95kg 4 sets of 5 95kg x 10 PB Was tough but got through it, back was fried after all the pullups Rolling thunder deadlift 20kg x 5 40kg x 3 60kg x 1 60kg x pickup & 5 second hold with left arm 60kg x pickup & 19 second hold with right arm Plate pinches 2 x 20kg's x 25 second hold - this was a double handed hold 3 x 5kg's x 51 second hold with left arm 3 x 5kg's x 51 second hold with right arm - could have kept going but chose to just match what I did with the left
Floobler		...	12-01-2017 @ 15:22
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Filmed a few sets today Some of the grip holds I did are also on my insta
Floobler		...	13-01-2017 @ 22:47
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Light arms today, superset bis & tris EZ bar curls 25kg x 15 35kg 3 sets of 12 40kg x 12 Incline EZ bar skullcrushers 25kg x 20 35kg 3 sets of 20 40kg x 19 Wall EZ bar curls 17.5kg x 15, x 14 25kg 2 sets of 8 Rope overhead extensions 32.5lbs x 20 37.5lbs x 18 42.5lbs 2 sets of 15 Close grip spider curls 20kg x 12 This was hurting wrists so left it there Close grip decline bench press 60kg 3 sets of 20 Hammer curls 16kg's 3 sets of 15 V-bar pushdowns 120lbs 5 sets of 20 Zottman curls 12kg's 3 sets of 10 Cable curls 50lbs x 20
Floobler		...	14-01-2017 @ 18:43
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Warmup: Kettlebell swings & kettlebell Rdls Again everything beltless today Squat 60kg x 8 100kg x 6 130kg x 5 150kg x 5 170kg x 5 PB 190kg x 2 PB - easy, could have tripled tbh Deadlift 60kg x 5 100kg x 4 Add straps 130kg x 3 150kg x 3 170kg x 2 190kg x 3 PB 210kg x 1 PB All very easy Strict press Bar x 15 Add elbow sleeves 40kg x 12 60kg 3 sets of 10 - last set was a grinder Push press 70kg x 12 Shoulders were on fire, hate overhead volume! Seated DB press 24kg's x 12 28kg's x 10, x 10 32kg's x 6 Reverse pec dec 115lbs x 20 130lbs x 15 145lbs x 12 160lbs x 10 ^ superset with lateral raises 12kg's 4 sets of 20 Did these Z style, not going all the way up
Floobler		...	16-01-2017 @ 12:18
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 16.01.2017 @ 12:18 PM by Floobler Pause bench Bar x 3 sets 50kg x 10 70kg x 6 90kg x 5 100kg x 5 110kg x 5 120kg x 4 Flat bench is really starting to piss me off. Pressing in general isn't really going how I'd like Pause incline bench (low incline) 60kg x 5 80kg x 5 90kg x 5 100kg x 5 112.5kg x 5 PB Last set was a savage grind Flat DB bench press 40kg's 3 sets of 12 - easy JM press 40kg 2 sets of 15 55kg x 12 Wasn't really feeling these today Overhead DB extension 35kg 5 sets of 15 - after the last set went straight into 12 pushups Think Im gonna try & train chest twice a week from now, probably focus more on incline as well as I seem to be able to progress better than flat
Floobler		...	18-01-2017 @ 13:34
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 18.01.2017 @ 13:43 PM by Floobler I'm happy with how my leg / back training is going but given how my pressing is disappointing me I've decided to change my training up a little bit. Think it's going to be a bit more effective 15" deadlift 60kg 2x12 Add straps 100kg x 10 Back wasn't feeling great so decided to add the belt here 140kg x 8 170kg x 6 190kg x 6 210kg x 6 PB EDIT: forgot to mention, did box jumps between every set, sets of 3 to 30" Yoke walk 45kg x 40m 85kg x 40m 125kg x 40m 165kg x 40m Add belt 205kg x 20m 235kg x 20m 255kg 2x20m Chinups BW x 8 +20kg 4x6 Wide grip pullups BW 2x10 BB curls (strict) / Back extension supetset 40kg 5x8 / +5kg 5x12
Floobler		...	25-01-2017 @ 18:31
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Not had time to update journal, so far this week done: Monday - shoulders Strict press Bar x 12 40kg x 10 50kg x 8 60kg x 6 70kg x 5 75kg x 4 Push press 60kg x 8 70kg x 6 80kg x 5 90kg x 4 Smith machine press (bar weighs 11.3kg but I'll call it 10kg) 40kg x 12 50kg x 10 60kg x 8 70kg x 6 Started doing these after watching big Z, have to say I really like how they feel Reverse pec dec machine 130lbs x 12 145lbs x 12 160lbs x 10 175lbs x 8 Lateral raises 14kg's x 12 18kg's x 10 Wanted to do a bit more volume but only started at 9:15 & the gym closed at 10. Short but sweet, heavier on everything next week Tuesday - back Deadlift 60kg x 6 Add straps (tore my callous at the weekend, was hurting) 100kg x 5 120kg x 3 140kg x 2 160kg x 5 160kg x 5 175kg x 4 Add belt 175kg x 6 Back was a bit sore going in, was careful. Weights all felt very easy BB rows (straps) 60kg x 12 80kg x 12 100kg x 12 120kg x 12 PB? Arm over arm sled pull Sat down 50kg x 20m 50kg x 20m Stand up 70kg x 20m 85kg x 20m 100kg x 20m PB Lat pulldown 100kg x 12 100kg x 12 130kg x 10 150kg x 8 Seated row 50kg x 12 60kg x 12 70kg x 12 80kg x 10 Wednesday - arms Close grip bench (paused) Bar x a few 60kg x 8 80kg x 6 90kg x 6 100kg x 5 110kg x 4 120kg x 3 120kg x 3 120kg x 3 120kg x 3 Felt comfy Skullcrushers (to forehead) 30kg x 12 35kg x 12 40kg x 12 45kg x 10 Overhead DB extension 25kg x 15 30kg x 15 35kg x 12 40kg x 10 BB curls (strict as possible) 20kg x 12 30kg x 10 40kg x 8 50kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 Hammer curls (again, strict as possible squeeze at the top all that s**t) 15kg's x 12 15kg's x 12 15kg's x 12 15kg's x 12 15kg's x 12 Rolling thunder deadlift 20kg x 4 reps each arm 35kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x pickup and hold 15 seconds each arm Plate pinch 3 x 5kg plates x 33 second hold with left 3 x 5kg plates x 33 second hold with right Everything was super easy with right hand, callous tear was still bothering me a little on left

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