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The Road to Elite

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SFW247IconThe Road to Elite29-12-2014 @ 14:47 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
its more social than one of my spreadsheets...

just put up a 675kg gym total at 101kg.
250/160/265, raw, natty, 15 years old. juuuust kidding. 21.

tried to compete in the gbpf numerous times to only be beaten with cancellations or oversubscribed, i've bought memberships cards for the last couple years yet not competed... this year i will put it on the platform and i'll log hopefully my training here.

don't know how to embed videos right now so i'll do that later.
SFW247Iconvideos of my recent pr's29-12-2014 @ 14:52 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 05.01.2015 @ 23:45 PM by SFW247

this squat was faster than my 240 on 4th nov, i could have gone heavier but wanted to walk out thinking i could have done more rather than go arse over tit reaching for 260 - though i plan on hitting his in 10 weeks.



might be more here, very smooth just keep building nothing more to say.


the 260 before this was sweet, i think must have taken a little wind out of my sails either way its an improvement.

think i left another 10 or so kg on the table so the 700kg total isn't far away now.
SFW247Iconfirst session back31-12-2014 @ 14:06 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
yesterday i went in and did 30-40 minutes of mobility but i was largely too tired to do anything productive. working on hips and ankles mainly.

i have no written program until monday so it's just ticking over until then.

BENCH
90 X 5 X 10
*left pec still not happy, this was rpe 6 roughly on all of them, i did 90x5x15 a few weeks ago so just something to ease back in.

PRESS
50 X 5 X 10

BENT ROW
60 x 10 X 12

CURLS 50 REPS.

look forward to some real training next week.
JohnGymIcon...31-12-2014 @ 14:08 
Avatar
Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
SFW247 said:
250/160/265, raw, natty, 15 years old. juuuust kidding. 21.


Lol...well played.
SFW247IconWEAK ONE [sic.]02-01-2015 @ 17:35 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 12.01.2015 @ 19:03 PM by SFW247
BARBELL SQUATS WITH BAR PLACED ON THE FRONT OF THE BODY:

120 X 5 X 5 rpe 5 (sub 15 mins) i guess if it was going to choke me out.
140 x 3
150 x 3 rpe 6


- still no proper training until monday, hat-dang its so exciting.

this is basically the 3rd ever front squat session i've ever done.
i decided as you probably have i suck at them.
shouldn't have a weakness, so they're in the program.
look forward to seeing the progress over even a month.
might do an over warm up next week also, 155-160 area get a low rpe 180 predicted, just floating some ideas.
SFW247Iconupper misc05-01-2015 @ 10:30 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
military press
60 x 5 x 12
side raises
lat pull downs
curls
bent row
70 x 10 x 12

this was done on saturday, rest on sun,tonight i'll be squat benching and i'm excited.
SFW247IconW1 S1 - Squat heavy, bench rep + back05-01-2015 @ 23:40 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 05.01.2015 @ 23:50 PM by SFW247
SQUAT:
High bar 200x5x2, paused a couple last reps..

Low bar 210x2x2 paused last rep last set for a pr.
* these flew up felt so easy, first day back in the office so a little fatigued.

Then onto bench where my left pec was again niggling and jiggling. (need to stretch the titties out more often).
BENCH:
100x10,tng - done every session as a warm up.
paused 115x5x3,
100x2x12 tng, - hit two sets as it felt so rubbish needed to make the reps up
110x3x6 close grip, pausing last rep - usually hitting 8+

Everything felt very heavy look forward to conditioning being back where it was, damn deloads.
Finished with

80x5x12 bent row.

*I'll need to be on top of mobility on calfs and ankles as I can feel the high bar putting stress on them a little more.
*Did about 20 chins, time to up this to 50 a session to start with.
SFW247IconW1 S2 - Fronts, upper + pulls07-01-2015 @ 15:23 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 07.01.2015 @ 15:56 PM by SFW247
FRONT SQUATS - S2
125 X 5 X 5

*these felt dreadful the postioning is awful but bar speed is fast, very low rpe just feels heavy need to learn how not to choke me out. i've done 140x7x4 then finished with 8 reps not that long ago so i can do more it just feels heavy. running basic linear prog with this.

DB PRESS
32 X 4 X 15
FLYS
4 X 15
PUSH DOWNS
4 X 15
CURLS
4 X 15
CHINS
6 X 6 - 36 REPS, Slowly building back up...*no pun intended* used to hit 100 a session.

STIFF LEGS
150 X 4 X 6
*project hamstrangs is in order.
SFW247IconW1 S3 - Heavy bench + Speedy Deads09-01-2015 @ 13:24 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
WARM UP
60 X 40, 80 X 15, 100 X 10, 120 X 5
PAUSED
130 X 4 X 3 + 4
TNG
110 X 4 X 6

DEADLIFTS
165 X 8 X 3 - on the minute, probably half no belt.
PLATE PULL
180 x 3 x 8
RDLS
140 X 3 X 8

*I can't workout if i find the plate pulls harder, i think not having the inital inertia from the floor slows it down, less quads more hams which is the goal of my cycle.
SFW247IconW1 S4 - Pause squat, press, deficits.10-01-2015 @ 18:22 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 10.01.2015 @ 18:42 PM by SFW247
2 CT PAUSE SQUATS
185 X 2 X 4

190 X 4

*previous pr was 180x4, was going to do less of a pause but did 2ct.

PRESS
75 X 4 X 4
SHOULDER RAISES
5 X 12
CURLS
5 X 12
*didn't hit chest or tris today had some tendinitis.. might get some sleeves to help me get through this program.


DEFICIT PULLS
150 X 3 X 10 - no belt, nice and light.

- probably go in tomorrow and hit some more bodybuilder stuff.
SFW247IconW1 S5 - Back n hams12-01-2015 @ 10:01 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
a little extra day thrown in so i hit project hamhocks.

bent row
90 x 5 x 10
i'll keep upping this slowly. linear lat progression.

seated hamstrings
65? x 5 x 10
i'll go heavier on this in future just don't like to go mad on first time on an exercise, i actually got a good contraction in the hamstrings quite surprised, i'll throw these in if i get time in the future.

got a squat bench tonight so didn't go mad yesterday.
SFW247IconW1 - Review12-01-2015 @ 10:14 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Weekly tonnage:
squat: 8583kg

bench: 13985kg (inc db press)

deadlift: 19707kg
(+9000kg of bent rowm, dont feel close enough to inc in the total but feel that this will bring my pulls up)

bw avg: 102.6kg

my pulling volume has never been this high so look forward to some huge results.
as it was a "heavy" week on squats the volume is much lower.
SFW247IconW2 S1 - Speed squats, bench reps, hams.12-01-2015 @ 23:21 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 12.01.2015 @ 23:21 PM by SFW247
SQUATS
165 X 8 X 3 1 minute rest times, paused quite a few last reps.
175 X 2 X 5 felt sluggish feeling the fatigue, but easy enough.

BENCH
70 X 2 X 15
100 X 10
PAUSE BENCH
125 X 5 X 3
TOUCH N GO
110 X 15, 9, 12
120 X 4, 5

FLYS
5 X 12
HAMSTRING CURLS
65 X 5 X 12
SIDE RAISES
4 X 12

- in a little fatigue debt after a few days on the spin and first week back into training, nothing to be worried about, need to keep on top of the shoulder/pec mobility.
- definitely prefer the sbds *i switch up the rehbands and the sbds on throw away sessions i use the rehbands.
SFW247IconW2 S2 - Fronts, stiffs, tits+tris14-01-2015 @ 11:12 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
FRONTIES

130 X 5 X 5
150 X 1
160 X 1

STIFFS
150,155,160,170 X 5s

DB FLAT BENCH
34 X 4 X 15
CHEST FLYS
4 X 15
TRI PUSH DOWNS
4 X 15-25

crippling mid back pain again from front squats, this is the second time i've had this. it's right below the left scap this time - roll, car buffer and time to help...

i think maybe need to work on some thoracic mobility along with something for the pecs and shoulders.

i am very tempted to stop with front squats all together, playing around with front rack felt quite good actually... want to push on with fronts just do not want to get injured doing something s**t, and whilst i am weak at them i sort of wonder if really i am, once i get used to the pain i'll pop up 180. could i be doing something better on this day? don't know. i'll press on for a bit longer.
SFW247IconW2 S3 - Deadlift rep, bench heavy16-01-2015 @ 11:15 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
DEADLIFTS
180 X 3 X 10
2" BLOCK PULL
195 X 2 X 8
*Probably toughest pulling session to date, the sets of 10 got me so jacked up i had to sit down for 10 minutes trying not to puke.
*glad i stuck with the block pulls i would have liked to have done less work but i managed to hit the top rep ranges today so i'm pleased.
RDL
160,165 X 6
170 X 10 PR
*i'll progress these up a little next time round keep reps 5-8.

BENCH
60X20, 90X12,110X10,120X5
PAUSED
132.5 X 4 X 2 *some of these were 2ct
140 X 2
TNG
110 X 4 X 10

FLYS
85 X 4 X 10
HAM CURLS
75 X 4 X 10

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