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SFW247IconW2 S4 - Pause squat, Block pull, press.18-01-2015 @ 12:40 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.
SFW247IconW2 S5 - Misc extra session18-01-2015 @ 12:40 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 19.01.2015 @ 12:59 PM by SFW247
BENT ROW
80 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
SFW247IconW2 - Review19-01-2015 @ 12:54 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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
SFW247IconW3 S1 - Squat reps, bench, stiffs19-01-2015 @ 12:54 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.
SFW247IconW3 S2 - Chest + ast work21-01-2015 @ 12:27 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.
SFW247IconW3 S3 - Fronts, deficits, rdls22-01-2015 @ 14:24 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.
SFW247IconW3 S4 - Heavy deads and bench.23-01-2015 @ 13:04 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.
SFW247IconW3 S5 - Pause squats26-01-2015 @ 12:08 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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!
SFW247IconW2 - Review26-01-2015 @ 12:40 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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
-
SFW247IconW4 S1 - Heavy squats + ast27-01-2015 @ 11:15 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.
shanejerIcon...27-01-2015 @ 15:46 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 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
SFW247Icon...27-01-2015 @ 18:41 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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?
SFW247IconW4 S2 - Bench27-01-2015 @ 18:42 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 27.01.2015 @ 20:18 PM by SFW247
BENCH
PAUSED
140 x 2 x 5 PR
130 x 4 x 3
TNG
100 x 20, 12
CLOSE GRIP
100 X 2 X 12

SFW247IconW4 S3 - Block pulls + speed30-01-2015 @ 12:19 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 30.01.2015 @ 12:20 PM by SFW247
BLOCK PULLS
220 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.
SFW247IconW4 S4 - Bench heavy30-01-2015 @ 13:10 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 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.

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