Ste Highton's training log
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| JohnGym |  | ... | 16-06-2014 @ 08:19 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Very good. | ||
| Stehighton | | ... | 16-06-2014 @ 13:15 |
 Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Afternoon thoughts.... 4x4's we're tough this morning but I have a good recover rate and I'm feeling great now. Dinner time is f**king boring, so I'm considering a couple of times a week introducing a SNAILS pace jog for 30 minutes or so just to help burn some extra fat. Nothing too fast and just the 5/6km. Just an idea so far because I'm sick of sitting inside all day. | ||
| JohnGym | | ... | 16-06-2014 @ 14:03 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Stehighton said:I'm considering a couple of times a week introducing a SNAILS pace jog for 30 minutes or so just to help burn some extra fat. Everyone now knows you are a gay. Well done.  | ||
| Stehighton | | ... | 16-06-2014 @ 15:02 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | JohnGym said: Everyone now knows you are a gay. Well done. Weak moment this afternoon. I've scratched my arse, sniffed my finger and f**ked the running idea off again. | ||
| Stehighton | | Shakes mother fucking arms this morning | 17-06-2014 @ 07:02 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Bench press 8x20kgs 5x20kgs 3x50kgs 4x75kgs 4x75kgs 4x75kgs 4x75kgs Wide bench press 12x60kgs 08x60kgs 04x50kgs CGBP 12x50kgs 12x50kgs Military Press 12x30kgs 08x30kgs 08x30kgs Seated lat raise 12x5kgs plates 12x5kgs plates Barbell Shrugs 12x70kgs 12x70kgs Autopsy: so I've jumped up this week by 7.5kg in the bench press, found it just about on my limit for these. Problem now is these are beyond the 80% 6x2's I have. Not really sure where to go with them now. Every set the last few reps really made me feel the burn. Happy with my own progress now. | ||
| JohnGym | | ... | 17-06-2014 @ 08:27 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Time to rep your PB for 6x2. Winning. | ||
| Stehighton | | ... | 17-06-2014 @ 10:54 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | JohnGym said:Time to rep your PB for 6x2. Winning. You think? I'll give it a whirl Saturday then. | ||
| JohnGym | | ... | 17-06-2014 @ 11:08 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | You did 4x4 at 75kg so the minimum you should be doing the 6x2 at now needs to be 77.5kg. Next weeks 4x4 will be at 77.5kg though so 80kg is the only option really. Or, you could maybe try to stay a week ahead of the rep weights. So: This week 4x4 @ 75 6x2 @ 77.5 Next week 4x4 @ 77.5 6x2 @ 80 Next week 4x4 @ 80 6x2 @ 82.5 Next week 3x3 @ 82.5 6x2 @ 85 Etc | ||
| JohnGym | | ... | 17-06-2014 @ 11:08 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | You did 4x4 at 75kg so the minimum you should be doing the 6x2 at now needs to be 77.5kg. Next weeks 4x4 will be at 77.5kg though so 80kg is the only option really. Or, you could maybe try to stay a week ahead of the rep weights. So: This week 4x4 @ 75 6x2 @ 77.5 Next week 4x4 @ 77.5 6x2 @ 80 Next week 4x4 @ 80 6x2 @ 82.5 Next week 3x3 @ 82.5 6x2 @ 85 Etc | ||
| Stehighton | | ... | 17-06-2014 @ 13:30 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | I'm going to give the 80kg a whirl. Then go from there, with what you've said. | ||
| Stehighton | | ... | 18-06-2014 @ 10:36 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Post Edited: 18.06.2014 @ 10:36 AM by Stehighton Deadlift 8x60kgs 5x60kgs 3x100kgs 1x130kgs 5x147.5kgs 5x147.5kgs 5x147.5kgs 5x147.5kgs 8x147.5kgs Sldl 6x130kgs 6x120kgs 6x120kgs Reverse fly 12x5kgs plates 12x5kgs plates Bent over Row 12x60kgs 12x60kgs Ez bicep curls 12x30kgs 12x30kgs Autopsy: I wasn't really looking forward to today with adding 10kgs on and dropping to 4x4 but it felt good. Some of the deadlifts weren't the best technique wise today, they were much better last week. | ||
| JohnGym | | ... | 18-06-2014 @ 10:45 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Win. | ||
| Stehighton | | Brick gym | 20-06-2014 @ 12:53 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | stretch Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 125kg x 2 125kg x 2 125kg x 2 125kg x 2 125kg x 2 125kg x 2 3 minutes rest between sets Unplanned squat pb attempts 132.5kg x 1 win! 135kg x 1 win! Overhand Grip BOR (straps) 60kg x 12 60kg x 12 45 seconds rest between sets EZ Pullover 20kg x 12 20kg x 12 20kg x 12 45 seconds rest between sets Bicep ez curl 20kg x 12 20kg x 12 20kg x 12 Lateral raises 5kg plates x12 5kg plates x12 5kg plates x12 Deadlift 60kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 Done with around 90 sec rest between sets Dropped the bodybuilding weight amounts knowing I was jumping in with Foy's deadlifts after I'd finished. All in all happy with this workout today. Technique technique technique though. | ||
| JohnGym | | ... | 20-06-2014 @ 12:59 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Looking at the vids again, I'm happy you did the 135kg. The 132.5 was ok for a training lift but definitely lacked depth. 135 was much better. You will smoke those when you are fresh and tapered. Good session. Well done. | ||
| Stehighton | | ... | 20-06-2014 @ 13:22 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | JohnGym said:Looking at the vids again, I'm happy you did the 135kg. The 132.5 was ok for a training lift but definitely lacked depth. 135 was much better. You will smoke those when you are fresh and tapered. Good session. Well done. 140kg next week? :-) | ||