Mr struans story of swole
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| mrstruan |  | ... | 06-12-2013 @ 08:10 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | Cheers drew! | ||
| mrstruan | | ... | 09-12-2013 @ 22:14 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | 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  | ||
| Bim | | ... | 09-12-2013 @ 23:33 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 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. | ||
| mrstruan | | ... | 10-12-2013 @ 10:40 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | 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). | ||
| drew | | ... | 10-12-2013 @ 10:58 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | mmmmmmm | ||
| Wiegieboard | | ... | 10-12-2013 @ 11:02 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Bella bloody strong! | ||
| alekothegreek | | ... | 10-12-2013 @ 12:05 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | lovely bench, congrats | ||
| Bim | | ... | 10-12-2013 @ 12:47 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | mrstruan said: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). 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. | ||
| ironcolin | | ... | 10-12-2013 @ 13:14 |
Member 2552, 848 posts SQ 190, BP 160, DL 220570.0 kgs @ 90kgs UnEq | Congrats on the bench pb  | ||
| mrstruan | | ... | 10-12-2013 @ 13:26 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | Cheers guys! Now need to try and fix my back and get the rest of the lifts up to scratch | ||
| mrstruan | | ... | 10-12-2013 @ 22:52 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | 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) | ||
| mrstruan | | ... | 18-12-2013 @ 13:00 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | 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. | ||
| mrstruan | | ... | 22-12-2013 @ 22:03 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | 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 | ||
| mrstruan | | ... | 03-04-2014 @ 22:26 |
Member 1953, 852 posts SQ 185, BP 160, DL 220565.0 kgs @ 87kgs UnEq | Post Edited: 03.04.2014 @ 22:26 PM by mrstruan 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 | ||
| ironcolin | | ... | 04-04-2014 @ 08:55 |
Member 2552, 848 posts SQ 190, BP 160, DL 220570.0 kgs @ 90kgs UnEq | good looking session that. | ||
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