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The Road to Elite

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SFW247IconW4 S5 - Ast Work01-02-2015 @ 20:37 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
INCLINE DB PRESS
40 X 15, 12, 12
46 X 3

STRAIGHT ARM LAT PULL DOWN
TRI EXTENSIONS
FLAT DB PRESS 30 X 4 X 15
LAT PULL DOWNS
SFW247IconW4 S6 - Pause squats & fronts01-02-2015 @ 20:40 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
NO BELT PAUSE SQUATS
160 X 3
170 X 3
180 X 3 PR
190 X 3 PR
170 X 5 PR

NO BELT FRONT SQUATS
120 X 3
100 X 3 X 8
*this is the way i'll do front squats in future, good pump, more reps for technique and doesnt take a full session instead i can utilize more specific work

HAM CURLS
45 HYPER
REAR DELTS
LAT PULLS
CALFS

SFW247IconW4 - Review04-02-2015 @ 15:20 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 04.02.2015 @ 15:20 PM by SFW247
weekly tonnage:
s - 8590
b - 24616
d - 9130

bw avg 104kg

joints feel better with new split,
feel like i'm seeing some progress creep in, biggest week yet.
sbd sleeves feel good!
SFW247IconW5 S1 - Squat04-02-2015 @ 15:24 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
No belt high bar
175x6x2,
comp
190x2x5.
Paused no belt front squat
100x3x5.
*these were fun.

5 rounds of circuit:
Lat pull downs.
Calf raises.
Split squat.
Abductors
Quad extensions.

^all 10-12 reps.
SFW247IconW5 S2 - Bench04-02-2015 @ 16:01 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
140 X 2
150 X 1
PAUSED
155 X 3 PR (5kg pr)
*worked up 5kg after just as felt so fast it was stupid to leave it at 150.
*tng doesnt feel as grooved right now

CG
110 X 20 PR (4 rep pr)
110 X 15
TNG
110 X 2 X 12

ALL 5 SETS OF 10-15:
DB SHOULDER PRESS
LAT PULL DOWNS

PEC FLY
STRAIGHT ARM PULL DOWNS

TRI EXTENSIONS
REAR FLYS

ABS

- i couldn't believe this session , progress is rolling in.. roll on next couple weeks.

bw - 103.1
SFW247IconW5 S3 - Deadlift 4 reps05-02-2015 @ 15:04 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
DEADLIFT
210 X 3 X 8 (never actually done 210x8 before).
SLDL
170X3X5

I was way too f**ked up for anything else a lot of excuses but just try to fit some extra work in over the coming days.
SFW247IconW5 S3 - Deadlift 4 reps05-02-2015 @ 15:05 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 05.02.2015 @ 15:05 PM by SFW247
DEADLIFT
210 X 3 X 8 (never actually done 210x8 before).
SLDL
170X3X5

I was way too f**ked up for anything else a lot of excuses but just try to fit some extra work in over the coming days.

from the last few days:

SFW247IconW5 S4 - Bench heavy pr06-02-2015 @ 12:26 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
150 X 1
160 X 1 - arse came off, set up too tight - wasn't happy.
162.5 x 1 PR - more there, but told myself i wouldnt deviate too far from the plan so maybe next week i'll hit it.

CLOSE GRIP
120 X 15 - PR (3 rep)

5 x 15
45 DEG HYPERS
PEC FLYS

4 x 12
REAR DELTS
SEATED HAMSTRINGS

A few mins to failure on each:
STRAIGHT LAT PULL DOWNS
TRI EXTENSIONS
SFW247IconW5 S5 - Squat09-02-2015 @ 13:49 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 10.02.2015 @ 11:09 AM by SFW247
A FEW BOX JUMPS TO WARM UP
*more fun than anything though did get a nice sweat on.

PAUSE SQUAT
High Bar
200 X 1
210 x 1
Low Bar
220 x 1 (10kg pr)

FRONT SQUAT
No Belt
120 X 3
140 x 1 - pause
Belt on
160 x 3 (10kg pr)
170 x 3 (20kg pr)

SPLIT SQUATS
45 DEGREE HYPERS
SEATED ABDUCTORS
SEATED HAMSTRINGS
SEATED QUAD-EXT
ABS ROLL OUTS W/ SWISS BALL

BW 104.1 - HOLE 4 ON BELT? very strange, felt great on the whole however.
SFW247IconW5 - Review09-02-2015 @ 17:14 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
WEEKLY TONNAGE:
S 7,210
B 12,190
D 7,590
- lower vol higher intensity.

avg bw: 104 (38.5)
SFW247IconW6 S1 - Squats10-02-2015 @ 11:02 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 10.02.2015 @ 11:12 AM by SFW247
i've been most excited about this session since i wrote my programming out, had a lot of excuses and stress was high but managed to get through it and supersede the plan.
SQUAT
200 X 8 pr (1 rep pr)
200 x 8 pr
200 x 9 pr (2 rep pr)
210 x 2
215 x 2

ABS W/SWISS BALL
4 x 12
SFW247IconW6 - BENCH PR!12-02-2015 @ 10:35 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 12.02.2015 @ 10:48 AM by SFW247
this was meant to be a light session and then rest and go for a pr on thursday.
i thought why wait, do it a little fatigued and get more work in.
bad tendinitis in right elbow today after squats yesterday.

BENCH W/PAUSE
130
145
155
165 - 2.5KG PR.

* Really pleased this is a 5kg pr since dec 28th and this is without a deload and training pretty heavy the day before on squats, so hopefully a deload could add a little more, a great confidence boost to do it fatigued.

HIGH INCLINE DB PRESS
30 X 10
40 X 10
46 X 4 (1 REP PR)
36 X 2 X 12

PEC FLY
105 X 4 X 12 PR
TRI PUSH DOWNS
X 4 X 12

REAR DELTS +
STRAIGHT ARM PULL DOWNS 4 X 12

BW 103.6[

SFW247IconW6 S3 - Deadlifts avec block pull pr12-02-2015 @ 10:48 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 12.02.2015 @ 11:00 AM by SFW247
DEADLIFTS
225 X 5 X 2
- these felt so slow and my grip felt weak as piss a definite fatigue debt has amounted over this past heavy week, this is to be expected and i look forward to the super-compensation...

2" BLOCKS
220 X 3
240 X 2
250 X 1
260 X 1 PR (10kg)

this really needs to be closer to 270kg, i know i am weaker from this high block so building this up is pretty crucial in helping my 1rm, nice to work up to 90+% on my actual pull.

i have been doing more front squats recently in place of the deficit work so i need to make sure i keep some dl volume up, though people do say fronties help their deadlift.

SLDL NO BELT
170 X 5
180 X 3 X 5

45'D HYPERS +16KG
4 x 10
ABS W/SWISS BALL
4 X 12

this session was completed in one hour inc warm ups due to time constraints.
SFW247IconW7 S1 - CZECH THE PR17-02-2015 @ 13:19 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
4 DAYS OFF TRAINING, got a s**tty cold... but think the body being rested and having all my prs been pre-fatigued it seems like quite a jump.

SQUAT
200 X 1
220 X 1
240 X 3 - (10kg pr)

SPLIT SQUATS
HAM CURLS
5 X 12

CALVES
LAT PULL DOWN
5 X 12

ABS W/SWISS BALL
5 X 12
SFW247IconW7 S2 - NFL COMBINE18-02-2015 @ 10:02 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
FEET UP PAUSED.
115 X 5 X 3
TNG
100 X 28 (5 REP PR)
100 X 8 (only took a min rest, i was so pumped i nearly failed)
CG
115 X 8,6,9

DB HIGH INCLINE
34 X 3 X 8 - (still way too pumped)
28 x 2 x 8 - (was meant to be getting more reps but so full of blood by this point)

TRI PULL DOWNS
STRAIGHT ARM PULL DOWN
TRI ONE ARM NEUTRAL PULL DOWNS
5 X 12

PEC FLY
105 X 5 X 10 pr

REAR DELTS
LAT PULL DOWNS
5 X 10

CABLE SHOULDER RAISE
ROPE BICEP CURLS
4 X 12

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