The Road to Elite
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| SFW247 |  | W7 S3 - TUG'D OUT OUT | 19-02-2015 @ 18:47 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| SFW247 | | W7 - BENCH | 20-02-2015 @ 16:45 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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 | ||
| SFW247 | | w7 s5 - PAUSE SQ N FRONTS | 23-02-2015 @ 14:36 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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 | ||
| SFW247 | | W7 S6 - EXTRA BENCH | 23-02-2015 @ 14:38 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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 | ||
| SFW247 | | W7 REVIEW | 23-02-2015 @ 14:53 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| SFW247 | | W8 S1 - SQUATS | 24-02-2015 @ 17:41 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| SFW247 | | W8 S2 - BENCH | 25-02-2015 @ 14:16 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| SFW247 | | W8 S3 - PULLS | 27-02-2015 @ 13:00 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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 | ||
| SFW247 | | W8 S4 - BENCH | 02-03-2015 @ 10:13 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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 | ||
| SFW247 | | W8 S5 - PAUSE + FRONTS | 02-03-2015 @ 10:21 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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 | ||
| SFW247 | | W8 REVIEW | 02-03-2015 @ 10:43 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| SFW247 | | W10 S1 & S2 | 11-03-2015 @ 14:21 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| Luuuuuukey | | ... | 11-03-2015 @ 16:54 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Insane volume on that bench session!! | ||
| SFW247 | | W10 S3 - Bench finale | 13-03-2015 @ 13:31 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 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. | ||
| SFW247 | | ... | 13-03-2015 @ 13:32 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Luuuuuukey said:Insane volume on that bench session!! got to grow to lift big weights! thanks man. | ||