The Road to Elite
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| SFW247 |  | W2 S4 - Pause squat, Block pull, press. | 18-01-2015 @ 12:40 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | HIGH BAR PAUSED SQUAT 150 X 3 X 8 *these felt really good, never done more than 4 on a paused squat. 2" PLATE PULL 190 X 2 X 10 pr 200 X 10 pr *felt good on these, did these instead of deficits just because i suck more at these at could go a little heavier. *look forward to working up on the 2" pulls. PRESS 60 X 12, 65 X 12, 70 X 10pr , 75 x 5, 55 x 15. | ||
| SFW247 | | W2 S5 - Misc extra session | 18-01-2015 @ 12:40 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 19.01.2015 @ 12:59 PM by SFW247 BENT ROW80 x 12 90 x 10 100 x 3 x 10 pr *defintely will go heavier on these, add more drop sets but get heavy 5-6 reps for a few sets first. HAMSTRING CURLS 55 x 5 X 12-15 CALF RAISES - great for ankle mob 7 x 4 x 15 REAR DELT FLYS - Defintely too tight on right 1st rib area. 4 X 15 PEC FLYS - prehab 4 X 20 BICEP CURLS 4 x 15 SIDE RAISES 4 x 10 | ||
| SFW247 | | W2 - Review | 19-01-2015 @ 12:54 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | WEEKLY TONNAGE: squat 12,435kg *speed work bench 19,675kg (inc db & military) deadlift 20,490kg *rep week, damn this is some sort of pr. +(5000kg bent row) AVG BW: 103.3 some thoughts going forward: *found some nice upper mobility work that i need to be doing every session. *need to inc upper mob in my pre-workout drills - this will help tendinitis *order some sbd elbow sleeves. *continue with calf work, felt great for ankle mob. *only pause bench 1 x per week *move 2nd bench main work session to day 4 *put a space between back and front squat day *go heavier on rdls *find something better to edit videos as uploading 10 videos each session is s**t | ||
| SFW247 | | W3 S1 - Squat reps, bench, stiffs | 19-01-2015 @ 12:54 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 21.01.2015 @ 13:31 PM by SFW247 Squat 175x3x10 190x2x8. Had extremely bad si pain and couldn't stand up so it took 45 minutes on the top sets. defintely the most taxing workout i've ever done on squats, which is cool as my toughest pulling session was a few days before. * i was so pleased with this session, great confidence boost for big things. Bench warm ups 80x20,100x12,120x5 TNG: 132.5x5x3, 90x2x20. - nice to see conditioning is back up a little Close grip 110x3x6. - felt s**t so did a few easy sets Stiff legs no belt 170x2x6,180x6. Flys 4x15, ham curls 4x12, calf work 4x12, rear delt Flys 4x15, lat pull down 4x15. | ||
| SFW247 | | W3 S2 - Chest + ast work | 21-01-2015 @ 12:27 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Flat dumbbell press. 36x10 40x10 46x10 50x15 pr 55x6 pr 32x2x25 Shoulder raises, tricep extension, curls, lat pull down, quad extensions, flys, mobility. Front squat technique work. | ||
| SFW247 | | W3 S3 - Fronts, deficits, rdls | 22-01-2015 @ 14:24 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | FRONT SQUAT 135 X 5 X 5 NO BELT DEFICIT 195 X 5 205 X 5 pr RDLS 170 X 2 X 5 175 X 5 pr *si joint flaring up again after the rdls i couldn't walk/stand straight for 10 minutes after. | ||
| SFW247 | | W3 S4 - Heavy deads and bench. | 23-01-2015 @ 13:04 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | trained 6 days on the spin so feeling a little beat up everywhere... DEADLIFTS 210 X 5 X 3 - these felt like s**t, up a hole on my belt *6 dont know why i felt so bloated, really threw me into a s**t position. 2"INCH BLOCK PULLS 220 X 2 X 3 - easy setting up the blocks were an asshole but felt good. - shifting a bit off the waist line would help positioning i feel, i felt best on hole 4 on my belt - just able to get feet where i like them and back flatter. BENCH 80X16,100X9,120X3 PAUSED 130X3 135X3X3 140X3 TNG 115X10 - lol this is bulls**t whats happened to my conditoning... 115x6 No time for anything else. | ||
| SFW247 | | W3 S5 - Pause squats | 26-01-2015 @ 12:08 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | PAUSE SQUATS 170 X 6 pr 180 x 6 pr 190 x 5 pr 200 x 3 pr shins burning, ankles still f**ked. this was day 7 in a row, luckily had a couple days off after! | ||
| SFW247 | | W2 - Review | 26-01-2015 @ 12:40 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | WEEKLY TONNAGE SQUAT - 15,457kg BENCH - 13,905kg DEADS - 10,900kg (+5k of bent rows) AVG BW 103.8 - still need sbd sleeves for elbows and xl for knees. - maybe compression cuffs also, tendinitis in right tricep worse this week than ever. - this week sucked training each day, got to jig things around for next week. - right ankle impinged again... need to work on this. - enjoyed super setting calf work with ass to heel - nice stretch. - i had less problems with two "full" bench days rather than the four halves i have been doing - i need more rest. rough idea for next week: SQUAT BENCH DEADLIFT BENCH + FRONT - SQUAT + DL - | ||
| SFW247 | | W4 S1 - Heavy squats + ast | 27-01-2015 @ 11:15 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | SQUATS 200 X 2 215 X 5 X 2 230 X 3 PR - Some SI discomfort, hit me straight at 120 so that sucked - going to hit split squats to start and more hip openers, i didnt do as much this session as far as opening the hips. - some slight ankle/shin discomfort - though did some deep heat and this helped enough to get through no problem. - happy for a rep pr considering the amount of work done before, i'd like to think on fresh legs another rep. - definitely builds confidence playing around with 220 area for sets then something heavier, look forward to further along in the training cycle. LAT PULLS DOWNS REAR DELTS HAM CURLS CALF RAISES + ANKLE STRETCH QUAD EXTENSIONS SPLIT SQUATS ABS - enjoyed having more time rather than cramming in a bench session, so good to hit extra work that i may have neglected otherwise. | ||
| shanejer | | ... | 27-01-2015 @ 15:46 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | SFW247 said: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 You don't lock your knees or use your glutes to lockout your desdlift FYI | ||
| SFW247 | | ... | 27-01-2015 @ 18:41 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | shanejer said: You don't lock your knees or use your glutes to lockout your desdlift FYI how can i use more of my glutes in the lockout? | ||
| SFW247 | | W4 S2 - Bench | 27-01-2015 @ 18:42 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 27.01.2015 @ 20:18 PM by SFW247 BENCHPAUSED 140 x 2 x 5 PR 130 x 4 x 3 TNG 100 x 20, 12 CLOSE GRIP 100 X 2 X 12 | ||
| SFW247 | | W4 S3 - Block pulls + speed | 30-01-2015 @ 12:19 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 30.01.2015 @ 12:20 PM by SFW247 BLOCK PULLS220 X 3 240 X 3 250 X 3 PR STIFF LEGS 170 X 3 190 X 3 PR 200 X 5 PR BELT ON: 210 X 3 PR SPEED PULLS 170 X 10 X 3 within 10 mins.. SPLIT SQUATS HAMSTRING CURLS REAR DELTS LAT PULL CALF RASIES STRAIGHT ARM LAT PULL DOWNS ABS Shane jerman told me to shove a finger up my ass when i pull, i have been practicing. | ||
| SFW247 | | W4 S4 - Bench heavy | 30-01-2015 @ 13:10 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Paused Bench 150 x 2 x 1 150 x 3 pr (1 rep pr) TNG 130 X 10 (3 rep pr) CG 130 X 7 (4 rep pr) TNG WIDE 110 X 2 X 10 TNG 90 X 2 X 12 80 X 8 70 X 5 ^drop set. no time for futher ast work, had to be in and out in 40 mins, pleased with prs, biceps flared up after the 130s so found it tough lowering the bar. vodoo work and maybe more direct lighter bicep work might help - i'll try this next session. nice to be in week 4 and really see some strength gains that i've collected. | ||