Mr struans story of swole

Cheers drew!

Bench press
Bar x 20
60kg x 10
100kg x 5
120kg x 3
140kg x 1
150kg x 1
155kg x 1
160kg x 1(all time pb!!!)
145kg x 3


Incline db press
40kg x 12,12,10

Incline flyes
24kg x 8,8,8

Tricep pump stuff

Notes: well chuffed

Great bench, I don't want to be a t**t but I have to ask if you think you kept your arse down? Looks close either way from the angle. I've failed comp benches for lifting my arse and all it normally takes is a little more concentration.

hey dude, i think i slightly lifted my arse, i am usually rock solid with keeping my arse down though (especially on comp type paused benches).

mmmmmmm

Bella bloody strong!

lovely bench, congrats

Ok mate, so long as you have it under control Just thought I should mention it as it's a habit I got into and wished I hadn't.

Congrats on the bench pb

Cheers guys! Now need to try and fix my back and get the rest of the lifts up to scratch

10/12/13
gym was f**king rammed so couldnt really get a good warm up before squats which was annoying

front squats
bar x 10
60kg x 5
100kg x 5
120kg x 3
130kg x 3 (left it here)

sldl (first time in ages doing these
70kg x 8,8,8,10

glute ham raise
bw x 10,10,10

lat pulldown x 10,10,10

preacher curls x 10,10,10

seated hammer curls x 12,12,12

plank
bw x 1min,1min,1min (minute off between each set)

13/12/13

up to 103kg x 10 paused front squat (worked in with rick)
55kg x 10,10,10 paused strict press
other jeering around

16/12/13

paused bench press
bar x 15
60kg x 10
100kg x 5
120kg x 5,5,5,5,8

incline db press
45kg x 10,10,10 (pb i think...)

cable flyes x 10,10,10

bicep stuff

17/12/13

extensive hip warm up

front squat
bar x 10
60kg x 8
100kg x 5
120kg x 3
127.5kg x 5,5,5,5,5 (pb!)

barbell lunges
30kg x 8
40kg x 8,8,8

ab wheel rollout
bw x 10,10,10 (focus on tensing glutes, using abs properly)

Note: good session...5 a side tonight....wish me luck.

Really long hip stretching and warm up

Front squats
60kg x 5
100kg x 3
120kg x 3
130kg x 3 last one paused

So joint was being a bas***d so left them there

Push press
60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120lg x f,f just missed about 3 inches from top

Paused back squats
100kg x 3 (20sec pause) these loosened
Y hips up
120kg x 3
130kg x 3
Normal squats
140kg x 10 (equal belt less pb)

Ghr
Bw x 10,10,10

Reverse hyper x 10,10,10

Pull ups
Wide grip (chest to bar for a few) x 8,8,8,8

Cross body hammer curls
16kg x 10,10,10,10

Notes: great session , especially the back squats

Been a while since I posted on here, thought I would start again

3/4/14

Did some leg press to warm up then decided to do some oly squats

High bar squats (beltless)
Bar x 10
60kg x 8
90kg x 5
120kg x 5
140kg x 2
150kg x 3,3,3,3,3,10 (+10kg beltless pb)

Leg press
270kg x 10,10
310kg x 10

Pull ups
1 x muscle up into 10 Pull ups

Leg extension
65kg x 10
75kg x 10,10

Hanging leg raise
Bw x 10,10,10

Ab wheel rollout
Bw x 10
+10kg x 10,10
5 sec pause at bottom x 10

Notes: apparently training front squats for the past 3 months has made my legs stronger and my form pretty nice 

good looking session that.