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SFW247IconC1W1S3-618-05-2015 @ 16:33 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 20.05.2015 @ 13:56 PM by SFW247
DEADLIFTS
AM SESSION
210*2,
180*8*3 no belt,
160*3*6, no belt Deficit sldl.
4*10 Chins.
5*15 lat pull.

PM SESSION
mobility work
45 d hypers 4 x 15
ggbg 4 x 20
calves 4 x 12
hanging abs 6-7 x 10

Bench #2
125*5*3 paused p.o.r
105*2*20 (1 wide) vol pr
110*3*12 close grip. vol pr
6 sets of lat pull downs. (during^)
Btnp 45*4*15.
Chins 3*10.
Chest press 2 plates *3*20, 3 plates *10.
Tri Oh 4*15.
Curls 4*10.
Front raises 4*8

Squat #2
200*5*3,
180*3*6+7.
Followed up with farmers and prowler pushes until i nearly puked.

SFW247IconC1W2S1 - Squat20-05-2015 @ 13:55 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq

SQUAT
190*5*3
160*2*12
SSB
105*3*8

SLDL
180*3*5
CHINS
4*10
BACK RAISES
4*10
SFW247IconC1W2S2 - BENCH21-05-2015 @ 19:01 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
130*2,140*4*2, (p.o.r)
110*19
WIDE 110* 12. (r.o.r)
CLOSE GRIP* 12.
BTNP
50*3*13
CHEST PRESS
2.5 PLATES X 4 X 10-12
CHINS
4*10
OH TRI EXT
DROP SET 14x10,12x10,10x3x15
CURLS 3 X 10
SFW247IconC1W2S3 - Pulls22-05-2015 @ 13:00 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
first thurs night @ villian.

225*2 no belt,
185*8*3 no belt.
deficit stiff legs 160*10,7,9. vpr
Bent row 100*5*8.
Back raises 5*10.
Chins 6*10.

pretty confident with this session, some stiffs on #1 squat day and some ghrs on my sunday session it'll help my pull. just pulling more often.

everything felt really good and easy, did all no belt because the weights are so light, i'll chuck the belt on next week.

back was so smoked after this i could barley walk to the station, huge pumps.
SFW247IconC1W2S4 - BENCH26-05-2015 @ 12:36 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 26.05.2015 @ 12:43 PM by SFW247
Bench 135*5*3,140*2*3.
Wide grip 90*36 pr,
(think 2.5 was off one side for next set but wasn't sure) 87.5*39 pr,
Close grip 105*12,16.
Btnp 55*12,16,10.
Chins 5*10.
Oh tri 5*10.
Lat pull down 4*10.
Tri push downs 6*12.
Loads of mace swings too which I'm getting better at.
SFW247IconC1W2S5 - SKI-WATZ26-05-2015 @ 12:37 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
205*3*2, 210*3, 170*2*12. Split squats 4 sets w/ chains. Sled pushes and pulls with 140kg sled. Then 3 sets of chins.

SFW247IconC1W3S1 - BENCH26-05-2015 @ 12:41 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 26.05.2015 @ 17:19 PM by SFW247
such a nothingy sesh:

135*5*3,
115*2*12. 1 (r.o.r)
Then lots of arm stuff and a bit of delts.
18s x 12s OH tris
22 x 5 x 10 curls PR #gunshow

- all top sets done p.o.r i feel so s**t like it but want to build chest strength honestly feel i'd have a better chance close gripping it even though the rom is 5-6 inches more.

- i can't wait to see some actual f**king progress.

- training sat-thurs on the spin so i need to keep in mind the fatigue build up *if it
happens*


SFW247IconC1W3S2 - Squats27-05-2015 @ 13:03 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 28.05.2015 @ 15:37 PM by SFW247
Squat. 205*5*3,
no belt high bar 140*10,15.
Ssb no belt 125*2*6+10. Pr
Sldl 170*3*7.
Chins 6*10.
GHR 4*10.

- Session felt ok , calves f**ked with shin splints during squats.

SFW247IconC1W3S3 - BENCH (total shite)28-05-2015 @ 15:36 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
tendinitis biceps, chest, shoulder even. holy f**k.
low bar s**t loads of squats the day before and no rest since sat has beat the s**t out of me.

BENCH
130*2*2 Wide
130*2*2 Close
100*2*20 Close
100*18 Close

*close grip obviously less tendon inssues, i think mix of low bar + wider bench efforts = ultimate pain, i could barely lift my arms up never had it that painful.
*did s**t loads of warm ups too but i couldn't shake the pain so this was just any effort to be not complete s**t.

did about 6 sets of sub max pull downs too.

deadlifts tonight hopefully after a good warm up the biceps/triceps feel ok, then a couple days off which i am looking forward to - need to take a look at mixing the prog up though because this is a great way to do less work and be in pain.
SFW247IconC1W3S4&5 - S & D02-06-2015 @ 13:05 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 03.06.2015 @ 14:36 PM by SFW247
PULLS
240*2
200*6*3
180*5 4"DEF
180*2*5 2"DEF
140*2*10 RDL
6 X 10 CHINS
5 x 10 ghr



SQUATS
200*3
220*3
220*1
CHINS
GHR


*something needs to change
* hurt foot, shin splints, tendinitis across chest and arms

SFW247IconC1W4S1 - BENCH02-06-2015 @ 13:07 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 03.06.2015 @ 14:30 PM by SFW247
Bench
140*1
150*3*1
130*5
130*8 close grip
90*36 close grip
30*20 feet up close grip
5 sets chins
5 sets lat pull
curls
24s*10s PR!, 24s*8, then another 30-40 reps
50 reps 0h tri ext.
100 reps tri push downs.

SFW247IconC1W4S2- Squat03-06-2015 @ 14:44 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
190 x 5 x 2 high bar
200 x 2 x 3 low bar

very beat up, tried to floor press and could barely bring the bar down.
today i'll rest and rehab, tomorrow speed pulls, then fri-sat rehab until sunday where i'll go by rpe.

get into new prog next week back to kingpin/rts split i ran before, more time off recover better.

this past few weeks has been good though, definitely packed some mass on whilst maintaining bw... now its time to use it.
SFW247IconC2W1S1 - Deads08-06-2015 @ 11:23 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 08.06.2015 @ 12:26 PM by SFW247
after 4-5 days of deload i'm back in... for stage deux.

DEADS
180*8*3
195*3*6 2"inch deficit (50kg plate - will measure)
7830kg of val-yum
chins
farmers w/ thicker handles 80kg x 5 x 2 runs inside.

no benching this session as want to give upper a larger rest as thats the most beat up.

feeling confident after the 4 week high volume block that now i can move into this and start to reap some gainz son.
SFW247IconC2W1S2 - Upper misc.09-06-2015 @ 12:32 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Behind the neck press
50, 55 , 60 x 14pr, 60x10, 50 x10
lat pull downs
60 reps
hammer curls
60 reps w/22kg4
pec flys
60 reps w/80kg
*need to add these back in as feel they helped really stretch out my pecs/biceps before and recently subbed in btnp instead but its not been as effective in those areas but better for shoulder, so need to do both.
rear flys
50 reps.

very quick session but good to get in a get some nice work in, roll on tomorrows squat/bench.
SFW247IconC2W1S3 -Squat & Bench10-06-2015 @ 12:19 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
160 x 8 x 3 - high bar
170 x 2 x 5 - low bar.
*great speed on the triples, felt very comfortable, no shin splints.

did some mace swings after squat then jumped onto the bench.
BENCH:
100 x 10
115 x 3 x 10
125 x 2 x 8 close grip.
*some tendinitis but a lot better now coming away from the wide grip i was playing with.

nothing worth videoing today, didnt hit anything ast wise due to running out of time.

feeling confident about the new split, today i'll go in later and do some rehab then tomorrow, i deadlift for reps with floor press.

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