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BaconWarriorIcon...23-01-2016 @ 13:42 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Paused bench
120 X 1
130 X 1
135 X F

Slingshot
135 X 1
120 X 1
100 X 16

Floor press
100 X 1
110 X 1
120 X 1
+ small chains
100 X 3 X 3

Klokovs
40 X 8, 8, 8, 8

Strict press - stopping on chest
40 X 10, 10, 10

Seal row

Close grip bench
100 X 1
110 X 1
115 X 1

Close grip spoto press
100 X 3, 3

Comp style, long pauses
100 X 3, 3

Close grip bench again
60 X 20, 12

tit machine
pushdowns
dannyboy73Icon...23-01-2016 @ 22:00 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
tit machine pushdowns Grin

i see a lot of Failed reps in your journal the mo...hows the recovery, everything alright not fighting through pain I hope mate?
BaconWarriorIcon...24-01-2016 @ 08:11 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:tit machine pushdowns Grin

i see a lot of Failed reps in your journal the mo...hows the recovery, everything alright not fighting through pain I hope mate?


Not at all, my good man! In most cases It's because I'm just taking a crack at movements I haven't done in ages for a laugh. Except bench, I just fall off the cliff really fast, 130 was easy, 135 was certainly not Cool
BaconWarriorIcon...24-01-2016 @ 13:37 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sumo
200 X 1
220 X 1

Conventional
200 X 1
220 X 1
180 X 2, 2

Sumo
140 X 8, 8

Fronts
120 X 1
paused
100 X 3, 3

Squat
140 X 1
160 X 1
180 X 1

Pendlay row
100 X 3
110 X 2
70 X 8

T bar row
landmines
side bends

Meadows shrugs
20 X 25
34 X 8

Rolling thunder 5 sec holds
40 X 1, 1, 1, 1

Dumbbell row
24 X 25

V handle row
cable upright row
ab wheel
dannyboy73Icon...24-01-2016 @ 14:13 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
nice session, on the up and up Happy
BaconWarriorIcon...26-01-2016 @ 21:21 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:nice session, on the up and up Happy


That's the plan!
BaconWarriorIconStart of actual program again!26-01-2016 @ 21:26 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Outline:

Russian masters for squat and bench. Squatting beltless for the volume accumulation phase, don't know abut for the second half yet. Running Paul Carter's Base Building method for Deads.



Here's the session:


Beltless squat
165 X 2, 2, 2, 2, 2, 2

Paused fronties
70 X 5, 5, 5

Good morning
60 X 20, 20

Paused Bench
105 X 2, 2, 2, 2, 2, 2

Spoto press - generous pauses
80 X 3 X 3

Klokovs
45 X 8, 8

Abs
T-bar row rest-pause
Meadows shrugs
40 X 20
22 X 30

laterals
9 X 20

rowing machine
980m in 4 minutes - tabata intervals

Thanks to the rowing, I had a nice lat pump and was wandering the rest of the afternoon about like I was carrying carpets under each arm.
BaconWarriorIcon...28-01-2016 @ 13:56 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads
175 X 3
190 X 3
210 X 3
175 X 3, 3

Block pulls beltless
140 X 8, 8

Halting sumos
120 X 5, 5

High bar squat
140 X 3 X 3

Dumbbell row
38 X 12, 12
abs
dannyboy73Icon...29-01-2016 @ 06:09 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
how are you getting on with sumos?

Sumos: on my list of things to round to...since 1989!!!
BaconWarriorIcon...29-01-2016 @ 12:14 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:how are you getting on with sumos?

Sumos: on my list of things to round to...since 1989!!!


I like sumo and think the majority of people should train both sumo and conventional stances to become a good puller Cool
BaconWarriorIcon...30-01-2016 @ 14:16 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless squat
165 X 3, 3, 3, 3, 3, 3 - https://www.instagram.com/p/BBKP7gquNSD/?taken-by=rugby_lad
all reps nice and snappy!

Paused squat
120 X 5, 5 - 1st set without a belt unintentionally

Beltless sumo
120 X 8, 8, 8

RDL
120 X 15, 15

Paused bench
105 X 3, 3, 3, 3, 3, 3

Close grip
65 X 12, 12

Push press
70 X 8, 8

High pulls
70 X 12, 12

hypers
face pulls
abs

Not bad for having sank 5 pints last night and felt a bit mouldy this morning.
BaconWarriorIcon...31-01-2016 @ 13:45 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
"Bro" day

Kettlebell snatch
24 X 5 per arm

Kettlebell swing
40 X 8, 8

Seal row
40 X 8, 8, 8, 8

Close grip decline
60 X 22

seated calf raise

Incline bench
40 X 25

GHR X 10, 10

V handle row

dumbbell bench
22 X 25

Laterals
6 X 35

chins X 5, 5

leg press
2 plates X 25

Chain GM
big X 12
big + med X 12

5 mins tabata intervals on bike

IN THE NAME OF FITNESS!!!!!
BaconWarriorIcon...02-02-2016 @ 19:06 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless Squat
165 X 6 X 2

Paused fronts
75 X 5, 5, 5

Good morning
65 X 20, 20

Paused bench
105 X 6 X 2 - generous pauses as well

Spoto press
80 X 5, 5, 5

Klokovs
47.5 X 8, 8

Abs
T bar row
Meadows shrugs
40 X 26
20 X 20

leg extensions
3 mins intervals on rowing machine
BaconWarriorIcon...04-02-2016 @ 19:16 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads
175 X 3 - beltless
190 X 3
210 X 3
175 X 3 X 3

Block pulls beltless
140 X 12, 12 + noise complaint, I actually train in a gym full of losers.

Halting sumo
130 X 5, 5

High bar squat
150 X 3 X 3

Inverted row
abs
face pull
BaconWarriorIcon...06-02-2016 @ 15:38 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless squat
165 X 6 X 4

Paused squat
130 X 5, 5

RDL
120 X 20, 20

Paused bench
105 X 6 X 4

Close grip
70 X 12, 12

Push press
72.5 X 8, 8

Face pulls
abs
GHR X 12, 12

High pulls
80 X 8, 8

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