WOODY ALLEN SYNDROME

Very nice mate.

very nice mate...next comp?

Thanks mate. Malta, funds permitting.

Yes very nice benching Martin.

Thanks Tom. This 8s and 5s routine is taking me along nicely and is easy to recover from. Looking forward to 140 x 5 x 5 in two weeks time, all being well. 8s with 130 will be an unexpected bonus if they happen.

Back & Bits

Lat Pulldown – sets of 10 with 6, 6, 11, 12, 13, 12,11
Close Grip Lat Pulldown – sets of 10 with 12, 13, 14, 13, 12
Rotary Lat – 5 sets of 10 with bottom peg
Rowing – 5 sets of 10 with 14, 16, 18, 16, 14
Facepulls – 5 sets of 10 with 8, 9, 10, 9, 8
Side Dumbell Raises – 3 sets of 10 with 10Kg
Front Dumbell Raises – 3 sets of 10 with 10 Kg
Low Pulley Arm Curls – 5 sets of 10 with 3, 4, 5, 4, 3.

Knackered after that lot. Put all my lats and rowing up by one plate today and really felt the extra. Did ‘em though.

Bench

Bar for 20
40 for 10
60 for 8
90 for 8
110 for 8
127.5 for 8 x 5 sets
100 for 10 to flush

Universal Dips Machine

10 plates (bodyweight) for 10 reps x 10 sets.

Wrecked after that lot. Good session though. Not sure I would get all the 8s with 127.5 but I did. 130s will be tough next week though – I was right on my limit with the last rep on the last set. Let’s see what next Monday brings...

Deadlifts

50 for 8
90 for 3
110 for 3
140 for 3
145 for 3
150 for 3
145 for 3
140 for 3.

Same as last week. Damn. Meant to ramp it up 5 Kg. Ah well, next week...

Bench

Bar for 20
40 for 10
60 for 8
80 for 5
100 for 5
120 for 5
137.5 for 5 x 4 sets
137.5 for 6

CGBP

102.5 for 5
112.5 for 4
122.5 for 3
132.5 for 2
137.5 for 1.

Great session. Was not feeling like it before I went and everything felt heavy, but every rep was smooth. Strange in a good way. Had to really fight for the last rep with CGPB. 140s next week. Bring it on.

strong 5,s m8 170 single isnt far off

nice bench martin.

Shhhhhhhh!

Thanks Andy.

Bench. Last 8s day of the programme.

Bar for 20
40 for 10
60 for 8
70 for 8
90 for 8
110 for 8
130 for 8 x 4 sets
130 for 6

Universal Dips Machine

10 sets of 10 reps with bodyweight.

Gutted I didn't get the 5 sets!! Strength endurance just went in the last set. I knew after 4 reps there wasn't another 4 there, so squeezed 2 more out and that was it. Also got a touch which I didn't ask for on the last rep of set 4, but I've given myself that one because I had it. First two sets with 130 were without a handoff or spotter. No more 8s this year probably. 5s Thursday, then 5s and 3s start next week.

Deadlift

60 for 8
80 for 5
100 for 3
120 for 3
145 for 3
150 for 3
155 for 3
150 for 3
145 for 3

Arm Curls

5 sets of 10 with 3, 4, 5, 4, 3.

Can't pretend I'm enjoying deads as much as I used to, but I plug away in the hope that will change and in the knowledge they're doing me good. 5 Kg up on last week.