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SFW247IconC2 W1 S1+218-03-2015 @ 10:28 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
new cycle begins.
new plan for squats, hopefully my gl00ts hold together.

S1:
HIGH BAR SQUATS
180 X 5 X 3
160 X 10
170 X 3 X 7

Could feel might right glute moaning on the top of some of the last reps, felt a bit sketchy, just need to get more mobility work in, felt great just to be squatting again and now a couple days on feel no negatives from training it.

low bar, caused more stress on it so will have to be careful and may stay all high bar for a while and just nip the numbers back a touch - i have no issue with training more sub maximally anyway.

45 D' HYPERS 4 X 10
QUAD EXTENTIONS 4 X 15
ABS

S2:
BENCH
FEET UP
120 X 5 X 3 - *It was so light so added the feet up to underload.
105 X 23 (3 REP PR)
CLOSE GRIP
115 X 3 X 10

tri w/rope 4 x 15
underhand pull down 4 x 15

bicep curls 4 x misc
wide lat pull down 4 x 20

military press 60 x 3 x 5 -
don't know what was up here, i think i just had a stupid pump and shoulder felt funny so left it, shame wanted to hit 70x8s or similar - didnt do any main db work this day, felt like i had zero energy with these leg doms.

pec fly
105 x 5 x 12

straight arm pull downs 4 x 15-20
tri w/rope kickbacks? 4 x 15
tri w/rope one arm push downs 4 x f

planks
3 x 45s.
- be nice to get this to 3-5 x 1 mins, just upping it a little each time.
SFW247IconC2 W1 S319-03-2015 @ 10:22 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Extra day-
Db press flat 34 x 45pr,35.
Med incline 34x30.
high incline 30x15.
Behind the neck press 40x3x15.
Lat pull down 90x5x12.
Curls 22x2x12 20x2x10.
SFW247IconC2 W1 S4 - Pulls20-03-2015 @ 12:27 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
DEADLIFT
200 X 1
220 X 2
240 X 1
190 X 5 X 3
SLDL
170 X 3 X 6

Good to be back deadlifting, felt my right glute throughout but no pain just present, should be able to get on the right track again now.

REVERSE HACK SQUAT
3PPS X 4 X 12

BENT ROW
90 X 4 X 10
HAM CURLS 5 SETS
45 D HYPERS 5 X 10
DEAD HANG CHINS 5X5

ABS W/SWISS BALL 2CT PAUSE
3 X 10
SFW247IconC2W1S5&6- Squat + rehab24-03-2015 @ 14:35 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 24.03.2015 @ 14:36 PM by SFW247
glute:
warm up drills , kb swings.
felt fine until about 140kg but then then pain got no worse, a high bar narrow stance hurts far less so sticking with that for now.

HIGH BAR
195 x 5 x 3
170 x 4 x 6
- i would have usually done 10kg more but high bar + injury.

split squats.

S5 This week was just rolling the glute and kb swings, lots of other mobs too.
SFW247IconC2W1S4&5 - Squat24-03-2015 @ 14:35 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
glute:
warm up drills , kb swings.
felt fine until about 140kg but then then pain got no worse, a high bar narrow stance hurts far less so sticking with that for now.

HIGH BAR
195 x 5 x 3
170 x 4 x 6
- i would have usually done 10kg more but high bar + injury.

split squats.

S5 This week was just rolling the glute and kb swings, lots of other mobs too.
SFW247IconC2W2S1 - Bench - 30 min session24-03-2015 @ 14:42 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
40 min there n back to the desk session..

BENCH
125 X 5 X 3 - FEET UP PAUSED ss/w lat pull downs
110 x 2 x 10 - tng ss/w underhand machine
110 x 2 x 7 - cg ss/w ""

TRI PUSH DOWNS SS/W ROPE CURLS 5 X 10-12
FRONT RAISES 3 X 8 SS/W TRI PUSH DOWNS

PM:
DAN GREEN SEMINAR
awesome, confirmed a lot of things for me and the methods i'm implementing - he also said my squat was pretty sweet so time to build one my ass can take it.

going forward this week:
got the super nova ball and just going to do 10-15 minutes per day or more rolling, found a trigger point i think so work on opening that up and increase general hip mobility and specifically the right ankle.
SFW247IconC2W2S2 - A bench session with Dan Green25-03-2015 @ 14:33 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
i benched yesterday but with my glute completely ruined there was no chance of me squatting or pulling.

the bench was s**t, really difficult on the unrack and lost quite a bit of tightness.

BENCH w/pause
120x4,140x3,150x2
140x3
130x6
120x9pr
100x26 tng wider
100x20 tng wider.

BEHIND THE NECK PRESS
40 x 3-5 x 12-15

*during this session i got to train along side my idol and a true ambassador to the sport - dan green. He watched me bench and had nothing to say we just worked up together, nice to not get any criticisms though welcome of course. Dan was pretty beat so hit 205x2. After this we went for dinner and managed to sit next to the man himself and shoot the s**t about training and life - a truly memorable experience.
SFW247IconC2W2S2 - A bench session with Dan Green25-03-2015 @ 14:33 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
i benched yesterday but with my glute completely ruined there was no chance of me squatting or pulling.

the bench was s**t, really difficult on the unrack and lost quite a bit of tightness.

BENCH w/pause
120x4,140x3,150x2
140x3
130x6
120x9pr
100x26 tng wider
100x20 tng wider.

BEHIND THE NECK PRESS
40 x 3-5 x 12-15

*during this session i got to train along side my idol and a true ambassador to the sport - dan green. He watched me bench and had nothing to say we just worked up together, nice to not get any criticisms though welcome of course. Dan was pretty beat so hit 205x2. After this we went for dinner and managed to sit next to the man himself and shoot the s**t about training and life - a truly memorable experience.
SFW247IconC2W2S3&431-03-2015 @ 10:19 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
SQUAT- Worked up to 180x2, glute hurt bad for a couple days after this defintely re-injured it trying low bar squats with dan green.

DL @villian,
220x3
200x5x3
160x2x5-8 sldl
no real discomfort, more on the sldls than anything but thats why i went v-light.
forgot my leggins which sucked with shorts but everything was pretty easy.

8 sets of chins, various grips.
glute hams
reverse hypers.

*new plan is just to just pull this week and if i feel good try high bar or front squats after.
* the meet in may is out of the window, i'll turn up and do a token sq and dl.

C2 W3 S1
BENCH DAY.

100x12 tng
120x3p,135x3p,140x3wp,140x3p,135x3p,135x3cgp.
95x29 pr, 95x19w,
110x2x6 close grip.

Underhand back machine ss/w 40x4x15 db flat press *go a bit heavier now*
Behind neck press 40x4x10 ss/w other back bits. *more for stretch*
over head Tri extensions 16x4x10pr ss/w Bicep curls.
Pec flys ss/w Chins.

*the wider grip and incorrect hand placement really threw me today next session i'll get in a 3-4 140 sets in, i think i need to train wider as i have been doing as it doesn't current feel stronger.
*the chins i've thrown in because i suck at them so a good finisher.
*rehabing glute a lot more and no squats, i hope for a marked improvement by this time next week - even though may is a right off i need to get back putting kgs on the total, 260 should have been done 3 weeks ago, now 180 feels like s**t.
SFW247IconC2 W3 S2 - Pull me off02-04-2015 @ 12:06 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 02.04.2015 @ 12:07 PM by SFW247
This is in place of my usual sq1 session.

DEADS:
190 X 8 X 3

*these flew up with zero pain or funkiness, first time since the injury now 4 weeks ago. resisted temptation to squat but looks promising for next week, will pull again later this week.

BENT ROW:
90 X 4 X 10
HAM CURLS
4 X 10
45 D HYPERS
5 X 10-15
KB SWINGS
24 X 7 X 10

went in for an extra session just did light mobility for 20mins.

rehab:
current plan has been using the super nova for 10 mins in the morning,
car buffer 1-3 x for 3-5 minutes on and around the area.
pre workout routine more glute focused and done before bench also.
no squatting this week, just pulling.
SFW247IconC2 W1 S3&4 - Bench + Pulls@ villain06-04-2015 @ 10:01 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
140x5x3p *vol pr, moved like butter, next cycle maybe all 140?
120x14,
115x12 close grip.

lat pull downs 2x10 full stack,
2x20 half stack wider grip.
Db bench 46x3x12 +34x25+12.
Underhand machine row ss/w tri work 4 sets.
behind neck press 40x3x12 +50x12,
bicep curls ss/w side raises.
pec fly and I hit chins

*hitting lats harder every session now + chins.
*next bench cycle, wider on the wide grip.

S4: @VILLIAN

2inch block pulls
220x4
240x2
260x2 (10kg pr)
4inch block pulls
220x3x5

*next week i want to try working up on the 4inch block to see the difference in strength felt weak as f**k here.
*anything i can do off the 2inch blocks seems i can do off the floor or more as i suck at lockout so bringing these up will help.
*no sldl this week as wanted to not put the glute in that position.
*first PAIN FREE session.

CHINS
5x10+2x8, varying grips.
GLUTE HAM
pin4: set of 10 pr.
pissed around on different settings, still finding the groove.
REVERSE HYPERS
unweighted 2x12
10kg 2x12
- definitely need weight on these for me really felt a big difference with the weight.

next week i'll go ghr hole 4 and bang out sets of 10 hopefully and then hit 10kg reverse hypers.
SFW247IconC2W4S1 - BENCH06-04-2015 @ 22:26 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 15.04.2015 @ 14:34 PM by SFW247
BENCH
- ON THE s**tTY BENCH.
100x12
120x5p
140x1p - slid all over the place - s**t bench, was thinking 2-3 reps.
150x4p pr (1 rep pr)- no shoes, could have gotten tighter.
150x3p - happy to get a nice 3 after too, with shoes + better bench, would have been better.
130x4x3 close grip, these flew. did 2/2 on the min.
120x2x8 tng
90x23
90x18 *lower than i wanted but left shoulder felt beat after 1st go @150.

LAT PULL DOWN 4-5 X 20
UNDERHAND ROW 50 X 4 X 10
SS/W TRI PUSH DOWNS 4 X 10
BNTP 40 X 4 X 12
OH TRI EXT - 18 X 10 , 14 X 4 X 12, 12 X 15
CURLS 35KG 5 X 10-12

*Overall nice pr, but think i have more in me, 150*5 in a couple months perhaps.
*140x5x3 next cycle? completely dominate 3 plates.

SFW247IconC2W3S2 - SQUAT08-04-2015 @ 14:17 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
SPEED SQUATS
160*8*3 *on the min no belt
180*2
200*1

first ZERO PAIN glute session, though a lot of left si pain.

SPLIT SQUATS
5 X 10

DEFICIT SLDL
160,170,190,200*5pr

4X20
45 D HYPER
QUAD EXTENSIONS.

DEAD HANG CHINS
5X5

*Unsure of a any idea of plan, try to squat another couple times light this week to get used to the movement.
SFW247IconC2W3S3 - BENCH #209-04-2015 @ 10:01 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 15.04.2015 @ 14:42 PM by SFW247
Felt super tight in my pecs and shoulders, warming up could feel my elbows inflammed.

BENCH:
125 X 2
140 X 2
155 X 2 X 1
160 X 2(f)
140 X 7 TNG
140 X 6 CG TNG

*the 2nd 155 was so smooth and a nice pause so felt confident going heavier, i paused at the top too long and was very unsure whether to go for a double i should have committed either way, to be honest its filled me with confidence, on a fresh day 160x2 will happen i'm in no rush to do it, perhaps next cycle.

DB BENCH
36 X 15
46 X 12
50 X 14
55 X 8 PR

OH TRI EXT
14 X 4 X 12
CURLS
22 X 4 X 10
SIDE RAISES
12 X 4 X 10

BTNP
30 X 5 X 15
SS/W
CHINS
5 X 6-10

*squats have made me sore everywhere, can't wait to be conditioned again - perhaps tonights squat session will help.

SFW247IconC2W4S410-04-2015 @ 16:25 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
SQUAT #2
170*8*3 - on the minute
190*2
210*2

feeling more confident on squats again, might try some squats on Saturday too. just need to feel comfortable under weights again.

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