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The Road to Elite

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SFW247IconC2W1S4 - DEAD & FLOOR PRESS12-06-2015 @ 14:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Deadlift:
190 x 3 x 10
Blocks (25kg bumper + small block ,will measure)
205 x 8
205 x 12
volume: 9800kg

Floor press
100 x 10
120 x 5
130 x 5
135 x 5 pr
130 x 5
120 x 10
120 x 8
volume: 5735kg

Bent row
100 x 4 x 10
ss/w
GHR
4 X 10

* i found the block height great, i suck at lock out and i felt pulling from this pos really nailed it, will keep this in, i think it'll really drill that weak pos.
* the new prog split has made me very excited about training, i also like that ive got a couple days to rest up now
SFW247IconC2W1S6 - SBD15-06-2015 @ 12:14 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W1S5 - MISC
light arms, side raises, pec flys and rehab.

C2W1S6 - SBD
High bar Pause squat:
160 x 5 x 6
180 x 5
5700kg

Spoto Bench:
100x10
110x7,12
120 x 2 x 8
5010kg

Deficit Deads
180 x 3 x 8
4320kg
SFW247IconC2W2S1 - Misc upper.16-06-2015 @ 13:00 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W2S1 - Misc upper.
full lower body warm up & mace swings.
BTNP
50*10
60*10
65*7 pr
60*10
50*2*10
3155kg

OH TRI EXTENSIONS
18 X 4 X 10 pr
ss/w
NEUTRAL PULL DOWNS
4 x 15

PEC FLYS
85 X 2 X 15
105 X 2 X 10
115 X 10 pr

REAR FLYS
54 X 4 X 10 pr

*not one to really push the bb stuff but i feel it's important to force growth after too long hitting the same weights.
* if i want a big bench i need to get some mass on my pecs and increase the pop off my chest, hence the btnp to hit the shoulders and tri work, want to hammer tris 2x per week and some delts 2x also.
SFW247IconC2W2S2 - Squat & Bench17-06-2015 @ 13:29 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W2S2 - Squat & Bench
High bar
165 x 3 x 10
Low bar
180 x 2 x 8
7830kg

GHR 4 X 12

Bench /rest pause set/
110*8*3
Close grip
125 x 5 paused
125 x 10 pr
4515kg
SFW247IconC2W2S3 - Dead n Flaw19-06-2015 @ 14:53 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W2S3 - Dead n Flaw
220 x 5 x 3
blocks
220x3
220x2x5
6160kg.

Floor Press
120 x 6
140 x 3 pr
130 x 5
130 x 3
120 x 2 x 6
Close grip floor press
100 x 2 x 8
5220kg

Chins
3*10

*need to work a touch faster to get more ast work in but on the whole loving the new split.

BW 104.1 this morn, down a touch from my average weight of 105ish.
cut cals down to 3200 and its working, ideally get to 102-103ish, my deadlift feels much better with less of a gut!
SFW247IconC2W2S5 - the variation meet.22-06-2015 @ 14:29 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W2S5 - the variation meet.
PAUSE SQUAT (HIGH BAR)
160 x 5 - no belt
180 x 5
190 x 5
195 x 5 pr
200 x 4 pr
4425kg
*first pr's in a few months since the injury, it's going the right way, felt confident again, 210 is my best high bar pause squat, i'll be hitting that in a few weeks.

SPOTO BENCH
120 X 5
130 X 5
135 X 5 pr
140 x 5 pr
2625kg
*not quite prs as ive only done these twice but they have now marked where i am, 140 x 5 spoto , my best tng is 7, close 6 and paused is 5 so very pleased with this as it's a much tougher exercise.

DEFICIT DL
205 X 3 X 5 vpr.
3075kg
*something i've never done before, look forward to hitting 5 plates off the deficit for a pr.
* current pr is 235, would like to get to repping 220 for sets.

*video to come later.
SFW247IconC2W3S1 - BENCH.23-06-2015 @ 12:09 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W3S1 - BENCH.
*did bench instead of light ast work due to going away this weekend.
BENCH:
100*12
120*5
130*3*8 vpr

Close grip 2ct pause
140*2*2

BTNP
60*3*8
50*2*10
8040KG

LAT PULL
90kg x 4 x 12

TRI O.H EXT
18 X 4 X 10

HAMMER CURLS
22*10
24*3*10 PR.

PEC FLY
95 X 15
105 X 3 X 10

REAR FLY
54 X 3 X 10

*got a video of second set of 8 and a close grip set i'll attach to tonights squat session footage.
SFW247IconC2W3S2 - SQUAT25-06-2015 @ 10:56 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W3S2 - SQUAT
a heavier day for me, high bar again for the pins.
200 x 3 x 2
Paused
200
210
220 PR

10kg pr for the high bar paused squat, boom! a few prs now in the past week on squat. Very excited about seeing some progress. i left it here as my shins were a little beat due to the last few days of lots of high bar.

bw 104.8 - slowly coming down, dropped cals by 2-300 per day on average, getting down to 103 area is where my pull feels much better and little to no effect on squat leverages etc.

i'll put together video now of bench and squat sessions.
SFW247IconC2W3S2 - FLOOR PRESS25-06-2015 @ 10:57 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
100*10
120*5
135*7 (2 rep pr)
145*5 (3 rep pr)
125*10 (3 rep pr)
125*9
Close grip floor
100*10

Lat pull down 90kg x 4 x 12

Dumbbell press
30*10
40*10
50*10
55*10 pr (6 rep pr)
34*40
volume: 12,865

TRI overhead ext.
20 x 4 x 10

Hammer curls
24 x 4 x 10

side raises
12 x 3 x 12

*huge floor press prs
* huge dumbbell pr, i was surprised but flew up well, roll on the 65kg dumbbells now!
SFW247IconC2W4S2 - Squats and Bench08-07-2015 @ 12:49 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W4S2 - Squats and Bench
Hb - "speed" - wasn't so speedy but ticked the box.
170*6*2
180*2*5.


Bench paused 140*2*2+5. *the 5 was pr in the way in which i paused it and moved like butter.
Close grip paused 150*2*2 *never done above 140*2 6 or so months ago, so nice to see some progress.

*warming up on bench i felt so sore from the day before but i got some prs!
*bench is definitely coming along now after a brief pause of no progress.
SFW247IconC2W4S4 - FLAW PRESS13-07-2015 @ 11:39 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W4S4 - FLAW PRESS
140*6 pr
150 *3 pr - first rep misgrooved so went for another set.
150 *4 pr! - so surprised, maybe 4-5 possible if fresh...
130 *9 - 3 rep pr.

150 is an old pr i did ~9 months ago, so i look forward next week to tackling 155-160, ideally peaking this up to a double or single so i can see how closely it correlates to my bench.
really enjoying floor press and look forward to now going back and trying to get some prs now i've raised the bar.

LAT PULL - full stack 5 sets.
DB O.H TRI - 20 X 4 X 12 PR
BTNP - light prehab.
SFW247IconC2W4S5 - variation meet.13-07-2015 @ 11:40 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C2W4S5 - variation meet.

HIGH BAR PAUSE SQUAT
180 X 2 - no belt.
200 x 2
210 x 2
200 x 2 x 2 - never gad 4 2's above 200 so this was a pr.

SPOTO BENCH
140 X 3
145 X 3
150 X 3 PR
CLOSE GRIP
140 X 6
*right shoulder hurt a bit after the spoto stuff

DEFICIT DEADLIFT
200 X 3
210 X 3
220 X 3
230 X 2
*just check i did the same back in oct.
*not too concerend as had done a lot of work before hand.
*would like to pull 240 odd for a single on the deficit.

BACK RAISES 5 X 10
CHINS 5 X 10
SFW247IconC2W5S1 - Upper body work...15-07-2015 @ 12:59 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Db shoulder press
34,40*10,
44*5pr,
32*2*12.

Btnp
50*3*10.


Seated row 4*10.
Tri Oh 3*10
Hammer Curls 3*10
side raises 3*10
prehab pec fly 5 sets.
Rear fly 3*10.
SFW247IconC2W5S2 - Low bar 'testing' around opener.15-07-2015 @ 12:59 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
LOW BAR SQUAT
200 X 2
220 X 2
230 X 1
190 X 3 X 3
*First time lb in ages, so felt funky. next cycle i'll make sure to inc more of this inc pause squats, but again this meet is a stepping stone, tick the boxes, gain more experience.

BENCH
140 X 3 X 5 VPR
CLOSE GRIP
150 X 2
155 X 2 (5KG PR)
*like butter, best bench session ever.
CHINS
5 X 10

bw 105.8
SFW247IconDEAD SPEED & FLOOR PRESS PRS20-07-2015 @ 17:30 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
200*12*2 deadlifts, ~1 min rests.
*these felt sweet, i'll do a similar session on sunday but w/lighter weights.
*now just a week and a half out from the meet.


Floor press
140*2,150*1,
155*1,pr
160*1,pr
140*3*3.
* could have doubled 160 on a good day but had some tendinitis to deal with today.

Back raises
5 x 10
Chins
5 x 10

bw: 106.3 oops,

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