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The Road to Elite

SFW247		C2W3S5 - Pulling my pisser	13-04-2015 @ 13:18
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	DEADS - Glute felt funky again, this time left side radiating around the entire glute. 2302 2501 rpe 10 after this glute hurt a bit more and felt funky, hit 6-8 sets of chins. did a GHR, hamstrings felt crunchy and didnt want to push glute. worse session in a while, fatigue debt + pain.

SFW247		C2W5S1 - Bench singles + 20 rep max pr.	13-04-2015 @ 13:50
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Warming up i felt tired, tight and slow, 120x4 moved like a pile of st, my friend said "woah that looked kind of heavy". didnt hit my usual pre-workout drill, it wasn't a bench day i hadn't eaten all day and it was 3 pm. BENCH 10012 PAUSED 1204 1352 1452 1551 (very smooth) 157.51 (ass came up just a touch on lockout will nail this) T'N'G (P.O.R) 11520 (4 rep pr) 12013 100315 (vol pr) BTNP 40 X 5 X 15 U.M.R 50 X 5 X 10 OH TRI 50 REPS HAMMER CURLS 50 REPS FRONT RAISE 40 REPS TRI PUSH DOWNS 40 REPS

SFW247		C2W5S2 - Squat	15-04-2015 @ 14:21
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 15.04.2015 @ 15:04 PM by SFW247 felt good warming up so kept going. SQUAT: 1902 2101 2301 18042 1602 w/2ct pause. FS 10025 1203 no psyche up very relaxed 230, popped up easy. HAM CURLS 4 X 12 QUAD EXT 4 X 15 CHINS 3 X 10 No glue pain, feels a little tight around my hips but keep on stretching and im confident i can regain proper positioning. might do another light session this weekend, then maybe work up to 240 next week if i'm feeling good.

SFW247		C2W5S3 - a waste of time	15-04-2015 @ 14:41
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 17.04.2015 @ 12:27 PM by SFW247 todays plan, 155,160,162.5 for paused singles. instead i worked up to 150x2x1, it was max effort, clearly fatigued nearly failed. was pretty disheartening everything felt 10-15kg heavier, but got to realise fatigue debt and i can smash 150x4 paused. i spent ages getting back home due to delays and hadnt eaten or had caffeine in 4-5 hours just not ideal but still, roll on some recovery.

SFW247		C2W5S4 - Squat #2	20-04-2015 @ 13:31
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	with dl's aggrevating my hips last week thought i'd squat again. 17083 - nice easy, light just getting used to squatting managed to work on low bar and make feel pretty grooved, the transition to low bar this year will most certainly get my squat up to something half decent.

SFW247		C2W6S1 & 2 Bench n Squat Singles	22-04-2015 @ 14:30
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 27.04.2015 @ 13:23 PM by SFW247 BENCH 140 150 160 100103 -back, biceps, triceps few bits, very low vol SQUAT 200 220 240 18083 - This was low bar, which i havent done for a good year, need to groove this. - session was pain free, hopefully can get back to proper training soon. - need a few low bar practice sessions before next weekend i feel. - just excited to get going now. BW 104.5[

SFW247		C2W6	26-04-2015 @ 12:06
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	SQUAT S2 180 x 2 190 x 9 x 2 - no mirror , trying to find balance and low bar pos. - some left hips pain and overrall hip tightness. SQUAT S3 160 X 3-4 X 3 180 X 4 X 2-3 - no mirror, just getting more comfy with low bar pos. - some left hip pain. weight on sat morn, 103.8. on sun, 105.0 might squat again today and light bench if i make it to the gym, need to get a few more things drilled also enables me more time getting some moblity work in before hand. want to try more glute activation stuff, been doing a bit more but think i need a few things written out a rough guide. this week i'll probably train up until wed, light, but i need to be going in and doing something, the upcoming meet i've sort of written off in my head due to glute injury for 6 weeks so just going to have fun.

SFW247		C2W6	27-04-2015 @ 13:03
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	SQUAT S4. 16084 BENCH S2 12023 14041 - bench felt like s**t, i thought with low volume and a week of no upper body i'd feel super fresh. - see what this week of deloading brings, i'll still go in and hit some mobility and v.light work just to get moving. - no training from wed i think. - this meet i'm excited about but i just wish i had the package i wanted to deliver. - time to start planning post meet.

SFW247		GBPF SOUTH EAST MEET	04-05-2015 @ 15:46
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	dissapointed. disgusted. ste. weight: 103.0 squat 220 240 - fastest this has ever moved 260 - failed, fking ironed out didnt even get up, really odd? time to get stronger, glad i didnt injury my glute anyway. bench 150 155 pass dl 240 260 pass some s**t total like 650ish, dont know. 30kg off my gym lifts. 40kg off what i wanted to hit. time to get strong, the glute injury was a big set back but now roll on some better training.

SFW247		Recover and reflect	04-05-2015 @ 17:16
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 04.05.2015 @ 17:17 PM by SFW247 CHINS 6 X 10-12 DIPS 4 X 12 LAT PULL 5 X 12 BTNP 4-5 X 12-15 UNDER HAND ROW 4 X 15 OH TRI EXT 3 X 20. felt good to get blood around the lats, will do some light mobility work too later.

SFW247		Light Bench & Teckers	06-05-2015 @ 14:06
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	BENCH 80420 FEET UP 80*25+20 ss/w lat pull downs and underhand machine row. working on pinky on the rings and arching more in the upper back i tend to arch more in the lower, seemed to take an inch off the rom, might need to work on more shoulder stuff to keep them healthy and see how they feel going wider. need to get a tape measure and see the changes in positioning. tonight high bar and fs stuff, maybe sldls.

SFW247		'Squat til' you...' - oh fuck off its lifting weights.	07-05-2015 @ 12:24
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	HB NB SQUAT 140312 FS NB 10038 RDL NB 100415 CHINS 410 First real squat session in over a month, hitting higher reps, roll on the next high phase.

SFW247		Pop off a piece of my (tits) [paul rudd accent]	08-05-2015 @ 13:57
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	BENCH 100515 LAT PULL DOWN SS. HAMMER STRENGTH PRESS 2 PLATES x 4 x 15 TRI PRESS DOWNS STRAIGHT ARM PULL DOWNS 4 X 10 CHINS

SFW247		finishing up the bs post meet week.	11-05-2015 @ 12:43
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	VILLIAN SAT. front squat no belt. 10010 120210 14012 back squat no belt. 5 sets of chins. Spent a lot of time coaching left si was a little annoying. back to normal vol next week. SUNDAY: Bench feet up 11053, (all pinky on ring) 10015, cg 100212, cg 9020 feet up. 5 sets underhand pull down. 4 sets straight arm pull down. 4 sets tri push downs. 3 sets btnp. 4 sets db bench. 4 sets side raises. 4 sets oh tri extensions. 4 sets curls. Finished with 5k in 10min20 on the bike, then 2k cool down. enjoyed this, try to beat this sometime next week. ordered swimming stuff too for light recovery work.

SFW247		C1S2 - SQ + SSB	13-05-2015 @ 16:55
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 13.05.2015 @ 17:01 PM by SFW247 First tuesday @ villian, great little intro session. back squat(LB) 18053 SSB 1253, 1453, 1651, 10514,12. Sldl 16535, chins 4*10.

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