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The Road to Elite

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SFW247Icontesting day pre meet..20-07-2015 @ 17:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
QUAT/BENCH/SPEED PULL
Squat.
200*2,220*1,
230*1
235*3.
*5kg off my best triple, though this was w/ more of a deload so feeling postive about my squat strength coming back up to all time best.

Bench
150*2,
160*1,
160*1,
160*2 pr.
*i think i failed this before my last meet, so to double it after a couple singles was sweet.

Deadlift
140*10-12*2s.

*i will be going and doing my upper volume workout tonight, because the meet this weekend is for more experience and might be fun to lift metal objects w/ my mates..

video coming soon..
SFW247Icon685kg29-07-2015 @ 18:32 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq


30kg meet pr.
5kg squat pr.
matched dl pr.
SFW247IconC1W1S2 - Speed Dl & Floor31-07-2015 @ 11:48 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
first real session ramping it back up, very easy, but just finding the groove again.

DEADS
180 X 8 X 3 (4 rest pause sets)
Deficits
160 x 3 x 10

Floor press
110 x 5 x 10

GHR 3 sets.

everything moved well, this will be my easiest session for the next few months, looking forward to ramping things up i've got some things i'm really excited about hitting further down the line.
SFW247IconC1W1S303-08-2015 @ 13:20 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C1W1S3
Pause Squats
160, 165, 170, 175 x 6
180 x 3
Spoto press
100,110,115,120 x 10, 110 x 12
Rack pull
200 x 3 x 6
SFW247Iconc1w2s1 - misc upper10-08-2015 @ 13:30 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
c1w2s1 - misc upper
*lower body mob drill

incline db press
46 x 5 x 10,
btnp
50 x 3 x 8 + 60 x 8,
5980kg

lat pull downs 5 sets,
tri ext 5 sets,
curls 4 sets,
side raises 4 sets.
SFW247Iconc1w2s210-08-2015 @ 13:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
High bar 170*10*3.

5100kg

Bench (p) 130*5*2.
Close grip (p) 140*3, 140*5 pr.
2420kg

Back raises.
SFW247IconC1W2S3 - Dead reps, floor reps10-08-2015 @ 13:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C1W2S3 - Dead reps, floor reps
Deadlift
195 3 sets of 10.
5850kg
skipped deficits due to time and not sure how great they would have been after 30 reps w/195.
really gassed, trying not to throw up for 10-20 mins after.


Floor press
120*8, 125*2*8, 130*10pr. 110*15.
5910kg

Back raises 4 sets.

*need to get some more chins in during these sessions during bench.
*will try to get some extra work in to make up for deficits.
SFW247IconC1W2S4 - light prs.10-08-2015 @ 13:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
C1W2S4 - light prs.
High bar Pause squat.
160,170,180pr,185pr,170. X6s.

Spoto bench.
120*2*8, 130*8 pr, 120*10pr,125*10pr.

Rack pull 200,220,240pr x6s.
SFW247Iconye12-08-2015 @ 12:32 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Db bench
32*10,40*10,50*12, 55*18 (8 rep pr)
40x35
Btnp
60*2*10. 50*15.
9370kg

Tri work 5 sets.
Curls 4 sets.
Side raises 4 sets.
SFW247Iconya212-08-2015 @ 12:32 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
High bar.
170*10, 180*10, 190*10.
Low bar
200*2*1.
5400kg


Bench 110*2*(3*3) rest pause.
Close grip 120*5 . 130*9 pr?.
3750kg

Back raises 5 sets.

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