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Stronger, Faster, Bigger, Leaner

Scott_Hobbs		...	10-06-2012 @ 15:39
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Cool, where do u PT? I did it for 5 years pre-uni at a leisure centre gym and then self employed. Good fun, just got fed up with gen pop clients not doing what they're told.

Gubernatrix		...	10-06-2012 @ 15:51
pointing the way Member 1298, 631 posts SQ 110, BP 65, DL 130 305.0 kgs @ 63kgs UnEq	Ultimate Performance Mayfair - it's a personal training gym. We have some strongman stuff and a couple of platforms, which is useful!

Scott_Hobbs		...	13-06-2012 @ 22:03
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Conv. Deadlift 2x2@200 Well that was a s**te workout. Gym website said closes at 2130, actually closed at 2100, only time i could get there due to work So i had 15 minutes to train. Managed to (more or less) warm up, and get two work sets (out of four) of conv deadlifts. 200 for 2x2 im pretty pleased with, but still. Had so much more to do. Have to save the other two sessions until Sa&Sun.

Scott_Hobbs		...	16-06-2012 @ 13:23
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Pull Ups 4x3@15 Bench Press 4x2@105 Back Squat 3x2@160 + 1x2@165 Pull ups were fine, probably need to keep to sets of 5 though really. Bench felt eaaaasy, especially on first two sets. Reckon i could have gone 110 really, but i've got dumbbell bench tomorrow so figured id leave it. Back squat was good, hitting parallel easy on all sets, 2nd rep always being better for some reason. Jumped to 165 and still felt easy and smooth. Reckon i could get a 1RM at 175 in a couple of weeks.... Not a bad session overall after having a couple of beers last night and only a few hours sleep. Having to put another session tomorrow, but can afford to keep it heavy as its deload week next week once i write the programmes.

Scott_Hobbs		...	17-06-2012 @ 21:11
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Sumo Deadlift 4x2@185 DB Bench Press 4x2@80 Pallof Press 2x10@25 Leg Curl 3x3@70 Reverse Flyes 5x3@15 Dips 5x3@45 Back Extensions 2x10 Despite having ti wait an hour for the gym to open the session went really well. Sumos went well, still finding i catch my knee on the way up, but i think its due to timing, and i need to sit back a bit more as im finding the bars drifting forward slightly on some reps. Everything else was fine. Enjoyed the dips especially.

Scott_Hobbs		Meso Cycle 2	19-06-2012 @ 13:14
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Post Edited: 19.06.2012 @ 13:15 PM by Scott_Hobbs Back Squat 5x5@140 Good Morning (hip width stance) 5x5@100 Leg Press 3x5@225 OH Press 3x5@50 Hip Thrusts 3x5@100 Pallof Press 2x10@25 Started new mesocycle today, bit more volume than before, focussing on the first two exercises with 5x5 and the rest 3x5 (+ some uni lateral and core assistance with varying rep ranges). This session is based around the squat and assistance work (2nd session is upper body so bench and pull ups and 3rd session is deadlift based). Back squats were tough, last rep on the final 2 sets was questionable depth. Good mornings were horrible, but exercise wise went well. Leg press was about right for 5 reps. OH Press still feels a bit weird, getting annoyed that my elbows always look bent! Hip Thrusts were painful! Havent done these in a while and was agony...hoping i get used to them soon, found on the last set i was quite hyperextending my hips enough. And pallof press was fine as usual. Quite a tough session but nice to do some higher rep work.

Scott_Hobbs		...	21-06-2012 @ 21:26
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Post Edited: 21.06.2012 @ 21:26 PM by Scott_Hobbs Bench Press 1x5@95 4x5@90 Pull Ups 5x5@10 Close Grip Bench 3x5@80 Chins 1x5@20 2x5@15 Dips 3x5@40 Pulldowns 3x5@70 Tried an evening session today again and was successful, found its dead in there after 1930 so going to bear that in mind for upcoming sessions. Bench was alright, first set i tried 95, struggled on last two reps, and would have struggled more if the guy spotting me hadnt tried to have a fking bicep session and curl the bar up. Did the other 4 sets, and gave him strict instructions not to touch the fking bar after lift off unless i was pinned underneath it. Pull ups and c.g. bench were fine, although on the last set of pull ups i did the last 2 reps and slow negative (10s count). Chins i tried 20kg but found i was barely getting my chin over the bar on the last rep, so dropped to 15. Dips felt awesome, tough, and the 5 rep of 3rd set was a bit dodgy, but was happy with them. And pulldowns were average, pretty fatigued and wasnt over excited about them anyway.

Scott_Hobbs		1RM Testing/Mock PL Comp	07-07-2012 @ 14:30
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Post Edited: 07.07.2012 @ 14:37 PM by Scott_Hobbs Ok, so went for PB's today, pretty happy with result although pissed at the bench press. WEIGHT: 80KG So I went: Squat - Warm Up Sets then - 165kg-170kg (vid)-180kg (vid) Very happy with this! Depth could be slightly better I think, and thats something i want to work on along with flexbility around my hips. But all in all, 180 isn't bad i dont think. Bench - Warm Up Sets then - 110kg fail-110kg fail- 110kg (vid) No idea what happened here, no improvement, actually felt worse, maybe just an off day... couldn't lock the bar out, especially on my left side. Might try another 1RM next week sometime just to see. If not, then thats my next major goal, really want 120kg+ Deadlift - Warm Up Sets then - 200kg (vid)-210kg (vid)-215kg (vid) Final deadlift was locked out, however a plate shifted making me lose grip and drop the bar pretty quick. For 1RM testing I'm happy with that, but obviously wouldn't be allowed in comp. I did try a 220kg after but couldn't shift it, was pretty fked by that point though. So there it is, 15kg PB on squat, ste bench press and 5kg PB on deadlift. New Goals: - Improve grip strength, I think this is holding me back a fair bit, so going to put in towel pull ups, plate pinches, kroc rows and invest in some fat gripz - Improve squat depth, feel I'm slightly high so could really do with getting a bit lower and in line with that increasing my hip mobility. - Lower back/anterior trunk strength, not happy with my lower back on the deadlifts so could do with work here - Get the bloody bench press up! Main thing on here I think is to do more of it! Never been big on benching, so something to smash for a few months. Aiming for my first proper comp in Jan/Feb time, so plenty of time to work on this.

rob0210		...	08-07-2012 @ 09:37
Member 1723, 821 posts SQ 280, BP 200, DL 330 810.0 kgs @ 110kgs UnEq	Good stuff mate, nice progress

Scott_Hobbs		New programme	10-07-2012 @ 13:36
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Conv Deadlift 5x3@180 Leg Press 5x5@250 BOR 4x6@85 Trunk Circuit - Reverse Crunches 2x10, Pallof Press 2x10, Hanging Leg Raises 2x15 Kroc Rows 27.5x25 (each side) Deadlift was meant to be 5x5 (85% 1RM) but there was no way that was happening, had to use straps as well for grip, reckon i might just be fatigued from Sat. Leg Press was fine. BOR was fine. Enjoying the Kroc rows!

Scott_Hobbs		...	12-07-2012 @ 16:34
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Bench Press 5x5@80 (Very) Wide Pull Ups 4x6@7.5 Box Squats 5x5@120 Good Mornings 4x6@100 Kroc Rows 1x30@27.5 Adjusted bench as i had no spotter, just focussed on bar speed and technique. Pull ups felt good, obviously limited range of motion as i held as wide as i could. Box squats were good, again was looking for technique and drive up off the box rather than going mega heavy. Good mornings were a but s**t, low back was pretty sore. Kroc rows, again, enjoying them as a finisher. Going to go to 30kg next session.

Scott_Hobbs		...	16-07-2012 @ 14:11
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Front Squat 5x5@100, 1x1@120 (concentric only) 1x1@140 (concentric only) DB Bench 2x5@68 Close Grip Bench Lockout (from rack) 3x5@90 Hip Thrust 4x6@90 OH Press 2x6@55 Kroc Rows 1x20@30 Shrugs 1x20@20 Bit of a dodgy session today, front squat was good, tried a few concentric only (anderson?) front squats and managed 140 pretty easily. DB bench was ok load-wise, but shoulder felt a bit funny with it, so after two sets i switched to heavy (for me) bench lockouts in the power rack. Hip thrusts were fine. OH presses felt ok, but shoulder was feeling, and more so LOOKING weird so i stopped after two sets and will try to work out why it was like that later. Kroc rows was good, went up to 30kg and got 20 pretty easily, next session 25. And chucked in some shrugs at the end, because i could.

Scott_Hobbs		...	18-07-2012 @ 22:22
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Deadlift 2x5@100 (with fat gripz)then 5x5@165 Leg Press 4x5@250 1x7@250 BOR 4x6@85 Back Extension 4x6@15 Kroc Rows 1x25@30 (each side) 1x20@12.5 (with fat gripz) Misc Trunk (rev curls, leg raises) Some high rep calf raises as i had spare time before my train Deadlift felt really good, working my %1RM off of 90%1RM now which makes much more sense. Doing a couple of the warm up sets with fat gripz was awesome, makes them a hell of a lot more challenging! Leg press was cool, final set did as many reps as possible. BOR i found quite hard today Kroc rows were good, did an extra set with the fat gripz just as a bit extra grip work.

Scott_Hobbs		...	22-07-2012 @ 20:56
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	HB Box Squat 5x5@120 Bench Press close grip lockouts (approx 2inch from chest) 5x5@95 Good mornings 4x6@95 super wide pull ups 4x6@7.5 kroc rows 1x30@30 calf raises 2x20@60 shrugs 1x20@50

Scott_Hobbs		Yesterday	25-07-2012 @ 10:14
Member 3684, 51 posts SQ 220, BP 135, DL 260 615.0 kgs @ 91kgs UnEq	Post Edited: 25.07.2012 @ 10:16 AM by Scott_Hobbs Switching to more strength-endurance stuff for the last few weeks before I leave for the USA. And experimenting with some high volume of squats (read a study saying 8 sets of as many reps as possible with 80%1RM twice a week for 4 weeks lead to a sizable increase in 1RM). So two sessions with squats (1 front and 1 back) and one with two core lifts (being a deadlift and bench for 5x5) per week. Front Squat 8xAMRAP@100 (max i got was 8, least was 2 due to my shorts ripping) Plus hypertrophy shizz.

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