The Road to Elite

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SFW247		C2W1S4 - DEAD & FLOOR PRESS	12-06-2015 @ 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

SFW247		C2W1S6 - SBD	15-06-2015 @ 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

SFW247		C2W2S1 - 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 5010 6010 657 pr 6010 50210 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.

SFW247		C2W2S2 - Squat & Bench	17-06-2015 @ 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/ 11083 Close grip 125 x 5 paused 125 x 10 pr 4515kg

SFW247		C2W2S3 - Dead n Flaw	19-06-2015 @ 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 310 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!

SFW247		C2W2S5 - 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.

SFW247		C2W3S1 - 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: 10012 1205 13038 vpr Close grip 2ct pause 14022 BTNP 6038 50210 8040KG LAT PULL 90kg x 4 x 12 TRI O.H EXT 18 X 4 X 10 HAMMER CURLS 2210 24310 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.


SFW247		C2W3S2 - SQUAT	25-06-2015 @ 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.

SFW247		C2W3S2 - FLOOR PRESS	25-06-2015 @ 10:57
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	10010 1205 1357 (2 rep pr) 1455 (3 rep pr) 12510 (3 rep pr) 1259 Close grip floor 10010 Lat pull down 90kg x 4 x 12 Dumbbell press 3010 4010 5010 5510 pr (6 rep pr) 3440 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!

SFW247		C2W4S2 - Squats and Bench	08-07-2015 @ 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. 17062 18025. Bench paused 14022+5. the 5 was pr in the way in which i paused it and moved like butter. Close grip paused 15022 never done above 1402 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.

SFW247		C2W4S4 - FLAW PRESS	13-07-2015 @ 11:39
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	C2W4S4 - FLAW PRESS 1406 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.

SFW247		C2W4S5 - 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

SFW247		C2W5S1 - 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 34,4010, 445pr, 32212. Btnp 50310. Seated row 410. Tri Oh 310 Hammer Curls 310 side raises 310 prehab pec fly 5 sets. Rear fly 3*10.

SFW247		C2W5S2 - 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

SFW247		DEAD SPEED & FLOOR PRESS PRS	20-07-2015 @ 17:30
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	200122 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 1402,1501, 1551,pr 1601,pr 14033. * 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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