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SFW247IconW7 S3 - TUG'D OUT OUT19-02-2015 @ 18:47 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
DEADLIFT
200
220
250
270 - 5KG PR

SLDL NB
170 X 4 X 8

LAT PULL DOWNS
CALFS

SEATED HAMSTRINGS
45'D HYPERS

AB W/SWISS BALL.
SFW247IconW7 - BENCH20-02-2015 @ 16:45 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
very tight and sore everywhere so i couldn't complete the planned session unfortunately.

BENCH
115 X 3
135 X 3 - sketchy due to being so sore despite lots of warm ups.
CG
110 X 5 X 10
- Found this less stress on the shoulder which was very beat up.

FLAT DB PRESS
36 X 4 X 12

TRI EXTENSIONS
STRAIGHT ARM PULL DOWNS
ONE ARM PULL DOWNS

TRI OVERHEAD EXTENSIONS

DB CURLS
SIDE RAISES
SFW247Iconw7 s5 - PAUSE SQ N FRONTS23-02-2015 @ 14:36 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
PAUSE SQUAT
180 X 3
200 X 5 (2 REP PR)
210 X 3 (2 REP PR)
HIGH BAR
180 X 5 (PR)

FRONT SQUATS
NO BELT
100 X 3
120 X 3
140 X 3 (PR)
BELT ON
160 X 4 (1 REP PR) - Disappointed with this.

LEG PRESS
6 PLATES PER SIDE X 15
5 PLATES X 20
4 PLATES X 20 - DROP SET.

HAM CURLS
QUAD EXTENISONS
HANGING AB WORK
CALF WORK
AB W/SWISS BALL
SFW247IconW7 S6 - EXTRA BENCH23-02-2015 @ 14:38 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
100 X 12
110 X 18
115 X 12
CLOSE GRIP
115 X 2 X 6
90 X 30 PR
90 X 15
WIDE GRIP
90 X 23 PR

DB MED INCLINE
40 X 3 X 10

TRI ROLL OUTS 5 X 10
PEC FLY 4 X 10
REAR DELT WORK
TRI PUSH DOWNS
CABLE CURLS
SFW247IconW7 REVIEW23-02-2015 @ 14:53 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
TONNAGE
S 4870
B 33828
D 6440

The nature of the lower days was much heavier so lower vol.

avg bw 104.2

been doing a lot more volume on ast work on the lower days also which is not inc in these totals.
SFW247IconW8 S1 - SQUATS24-02-2015 @ 17:41 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
SQUAT
190 X 5 X 2
200 X 3 X 3 -
done in just over 15 minutes.
FRONT SQUAT
120 X 4 X 6

CALVES 30 X 10
LAT PULL 90 X 10
REAR DELT X 10
5 ROUNDS

QUAD EXTENSIONS
HAM CURLS
4 X 10

AB W/SWISS BALL
GLUTE BRIDGE/HAM CURLS W/SWISS BALL.
SFW247IconW8 S2 - BENCH25-02-2015 @ 14:16 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
100 X 10
FEET UP
120 X 5 X 3
CLOSE GRIP
125 X 3 X 5 - last rep paused
TNG
105 X 2 X 12

MILITARY PRESS
60 X 18
80 X 5
60 X 15,12,12
11,215kg

PEC FLY
105 X 4 X 10
TRI PUSH DOWNS
STRAIGHT ARM PULL DOWNS

REAR DELT FLYS
LAT PULL DOWNS
4 X 10

TRI WITH STRAIGHT BAR + ROPE /BURN OUT FOR 1 MIN.
SFW247IconW8 S3 - PULLS27-02-2015 @ 13:00 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
DEADS
210 X 3
NO BELT
170 X 8 X 3 - 60s rest
SLDL NB
170 X 3 X 6
GOOD MORNINGS
70 X 4 X 8
BENT ROW
70,80,90,100,110 X 8 PR
45 D' HYPERS
5 X 12 - SQUEEEZE.

ABS W/SWISS BALL
GLUTE BRIDGE W/BALL
SFW247IconW8 S4 - BENCH02-03-2015 @ 10:13 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
135 X 4 X 2 PAUSED
110 X 15 TNG
110 X 10 CG
110 X 13 WIDE GRIP

DB PRESS
40 X 10
46 X 3 X 10

TRI ROLL OUTS
16 X 4 X 10
STRAIGHT ARM PULL DOWNS
4 X 12

TRI W/ROPE
4 X 10
UNDERHAND PULLDOWNS
4 X 10

PEC FLY
115 X 4 X 10 PR
REAR FLY
4 X 10

CURLS
4 X 12
SFW247IconW8 S5 - PAUSE + FRONTS02-03-2015 @ 10:21 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
- warming up i felt sore and tight everywhere so thought i'd go sans belt.
NO BELT PAUSES
180 X 2, 190 X 2
HIGH BAR
170 X 3 X 4

PAUSED NB FRONTS
120 X 3 X 5
- felt grooved on these today.

REVERSE HACK SQUAT
40,90,140,190,220,250 X 10
- Felt good on the glutes, next time i will try to 3-5 x 10 around 200.

SPLIT SQUATS +16KG, 4 x 10

ABS W/SWISS BALL 4 X 15
GLUTE BRIDGE W/SWISS BALL 4-5 X 10
SFW247IconW8 REVIEW02-03-2015 @ 10:43 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
WEEKLY TONNAGE
s - 11,160
b - 20,935
s - 10,010

avg b.w 104.1

things to inc re my convo with Cass going forward.

- sldl
- rdl
- good mornings
- reverse hacks

- hip thrusters
- ham curls
- 45 hypers

also think im going to run a similar method that has helped my bench on my squat starting in a couple weeks, i think this and the ast work for my dl lock out will really give my total a nice boost.
SFW247IconW10 S1 & S211-03-2015 @ 14:21 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
monday - hurt my glute doing 215 x 2 x 5. didnt go third set, pissed..

tuesday - bench day 1, great high rep session blew s**t up.

wed - off

thursday dl didnt happen

fri - off

sat - called off squat - benched instead, no enthusiasm hit some reps and sets got work in.

sun- lat work and some light glutes



WEEK 10 S1

Bench
100X12 Tng
115x3p, 135x3p 145x5p pr,145x3p wide pr, - realizing some gains from past month.
135x6p cg, 135x5p wide - feel so comfy at this weight now, any grip for any pause.
120x10 tng
100x18 cg pr - always feels less stressful on the pecs for tng stuff.
100x15 tng feet up.

Straight arm pulls 5x15
superset with 3x underhand high and 2x underhand low back machines,
55x4x12 Fred press,
tris push downs 4x15,
bicep curls 3x15.
Overhead triceps 4xf,
Pec fly 105X3x10 heavy,75X3x12 lighter.
Side raises 4x10,
rear delt 2x10.
Press ups close grip 4x20 to finish.

S2: PULLS
First session back so a week and a half off any real squats or deadlifts.

NO BELT
170x8x3
SLDL NB
150x3x8
BENT ROW
70x10,80x3x12
REVERSE HACK *pps = plates per side*
2PPS x 10
3PPS X 3 X 10

45 D'HYPERS
4 X 30
ABDUCTOR MACHINE
4 X 12

TRX ABS MISC.
LuuuuuukeyIcon...11-03-2015 @ 16:54 
Avatar
Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Insane volume on that bench session!!
SFW247IconW10 S3 - Bench finale13-03-2015 @ 13:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
4 weeks down, first wave over.

Bench 100x10,
120x3p, 140x1p,
150x3x1p,
135x10 tng pr, (5kg pr)
125x13 tng pr, (5kg pr)
db press 40x12,46x3x10.

One arm push downs,
straight arm pull down,
push downs 4x15,

bicep curls 4x15-20,
lat pull down full stack x 3x10, half stack wide grip 3x20.
Cable side rises 4x10.
Pec fly 105x5x12.
Ab work.

next 6 week wave starts next week, hopefully so can my squat prog. fingers cross my gl00t doesn't fall off.
SFW247Icon...13-03-2015 @ 13:32 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Luuuuuukey said:Insane volume on that bench session!!


got to grow to lift big weights! thanks man.

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