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The Road to Elite

SFW247		C2 W1 S1+2	18-03-2015 @ 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.

SFW247		C2 W1 S3	19-03-2015 @ 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.

SFW247		C2 W1 S4 - Pulls	20-03-2015 @ 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

SFW247		C2W1S5&6- Squat + rehab	24-03-2015 @ 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.

SFW247		C2W1S4&5 - Squat	24-03-2015 @ 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.

SFW247		C2W2S1 - Bench - 30 min session	24-03-2015 @ 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.

SFW247		C2W2S2 - A bench session with Dan Green	25-03-2015 @ 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.

SFW247		C2W2S2 - A bench session with Dan Green	25-03-2015 @ 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.

SFW247		C2W2S3&4	31-03-2015 @ 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.

SFW247		C2 W3 S2 - Pull me off	02-04-2015 @ 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.

SFW247		C2 W1 S3&4 - Bench + Pulls@ villain	06-04-2015 @ 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.

SFW247		C2W4S1 - BENCH	06-04-2015 @ 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 stTY BENCH. 100x12 120x5p 140x1p - slid all over the place - st 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, 1505 in a couple months perhaps. 140x5x3 next cycle? completely dominate 3 plates.

SFW247		C2W3S2 - SQUAT	08-04-2015 @ 14:17
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	SPEED SQUATS 16083 on the min no belt 1802 2001 first ZERO PAIN glute session, though a lot of left si pain. SPLIT SQUATS 5 X 10 DEFICIT SLDL 160,170,190,2005pr 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.

SFW247		C2W3S3 - BENCH #2	09-04-2015 @ 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.

SFW247		C2W4S4	10-04-2015 @ 16:25
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	SQUAT #2 17083 - on the minute 1902 2102 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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