The Road to Elite
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| SFW247 |  | W4 S5 - Ast Work | 01-02-2015 @ 20:37 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | INCLINE DB PRESS 40 X 15, 12, 12 46 X 3 STRAIGHT ARM LAT PULL DOWN TRI EXTENSIONS FLAT DB PRESS 30 X 4 X 15 LAT PULL DOWNS | ||
| SFW247 | | W4 S6 - Pause squats & fronts | 01-02-2015 @ 20:40 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | NO BELT PAUSE SQUATS 160 X 3 170 X 3 180 X 3 PR 190 X 3 PR 170 X 5 PR NO BELT FRONT SQUATS 120 X 3 100 X 3 X 8 *this is the way i'll do front squats in future, good pump, more reps for technique and doesnt take a full session instead i can utilize more specific work HAM CURLS 45 HYPER REAR DELTS LAT PULLS CALFS | ||
| SFW247 | | W4 - Review | 04-02-2015 @ 15:20 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 04.02.2015 @ 15:20 PM by SFW247 weekly tonnage:s - 8590 b - 24616 d - 9130 bw avg 104kg joints feel better with new split, feel like i'm seeing some progress creep in, biggest week yet. sbd sleeves feel good! | ||
| SFW247 | | W5 S1 - Squat | 04-02-2015 @ 15:24 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | No belt high bar 175x6x2, comp 190x2x5. Paused no belt front squat 100x3x5. *these were fun. 5 rounds of circuit: Lat pull downs. Calf raises. Split squat. Abductors Quad extensions. ^all 10-12 reps. | ||
| SFW247 | | W5 S2 - Bench | 04-02-2015 @ 16:01 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | BENCH 140 X 2 150 X 1 PAUSED 155 X 3 PR (5kg pr) *worked up 5kg after just as felt so fast it was stupid to leave it at 150. *tng doesnt feel as grooved right now CG 110 X 20 PR (4 rep pr) 110 X 15 TNG 110 X 2 X 12 ALL 5 SETS OF 10-15: DB SHOULDER PRESS LAT PULL DOWNS PEC FLY STRAIGHT ARM PULL DOWNS TRI EXTENSIONS REAR FLYS ABS - i couldn't believe this session , progress is rolling in.. roll on next couple weeks. bw - 103.1 | ||
| SFW247 | | W5 S3 - Deadlift 4 reps | 05-02-2015 @ 15:04 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | DEADLIFT 210 X 3 X 8 (never actually done 210x8 before). SLDL 170X3X5 I was way too f**ked up for anything else a lot of excuses but just try to fit some extra work in over the coming days. | ||
| SFW247 | | W5 S3 - Deadlift 4 reps | 05-02-2015 @ 15:05 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 05.02.2015 @ 15:05 PM by SFW247 DEADLIFT210 X 3 X 8 (never actually done 210x8 before). SLDL 170X3X5 I was way too f**ked up for anything else a lot of excuses but just try to fit some extra work in over the coming days. from the last few days: | ||
| SFW247 | | W5 S4 - Bench heavy pr | 06-02-2015 @ 12:26 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | BENCH 150 X 1 160 X 1 - arse came off, set up too tight - wasn't happy. 162.5 x 1 PR - more there, but told myself i wouldnt deviate too far from the plan so maybe next week i'll hit it. CLOSE GRIP 120 X 15 - PR (3 rep) 5 x 15 45 DEG HYPERS PEC FLYS 4 x 12 REAR DELTS SEATED HAMSTRINGS A few mins to failure on each: STRAIGHT LAT PULL DOWNS TRI EXTENSIONS | ||
| SFW247 | | W5 S5 - Squat | 09-02-2015 @ 13:49 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 10.02.2015 @ 11:09 AM by SFW247 A FEW BOX JUMPS TO WARM UP*more fun than anything though did get a nice sweat on. PAUSE SQUAT High Bar 200 X 1 210 x 1 Low Bar 220 x 1 (10kg pr) FRONT SQUAT No Belt 120 X 3 140 x 1 - pause Belt on 160 x 3 (10kg pr) 170 x 3 (20kg pr) SPLIT SQUATS 45 DEGREE HYPERS SEATED ABDUCTORS SEATED HAMSTRINGS SEATED QUAD-EXT ABS ROLL OUTS W/ SWISS BALL BW 104.1 - HOLE 4 ON BELT? very strange, felt great on the whole however. | ||
| SFW247 | | W5 - Review | 09-02-2015 @ 17:14 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | WEEKLY TONNAGE: S 7,210 B 12,190 D 7,590 - lower vol higher intensity. avg bw: 104 (38.5) | ||
| SFW247 | | W6 S1 - Squats | 10-02-2015 @ 11:02 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 10.02.2015 @ 11:12 AM by SFW247 i've been most excited about this session since i wrote my programming out, had a lot of excuses and stress was high but managed to get through it and supersede the plan.SQUAT 200 X 8 pr (1 rep pr) 200 x 8 pr 200 x 9 pr (2 rep pr) 210 x 2 215 x 2 ABS W/SWISS BALL 4 x 12 | ||
| SFW247 | | W6 - BENCH PR! | 12-02-2015 @ 10:35 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 12.02.2015 @ 10:48 AM by SFW247 this was meant to be a light session and then rest and go for a pr on thursday.i thought why wait, do it a little fatigued and get more work in. bad tendinitis in right elbow today after squats yesterday. BENCH W/PAUSE 130 145 155 165 - 2.5KG PR. * Really pleased this is a 5kg pr since dec 28th and this is without a deload and training pretty heavy the day before on squats, so hopefully a deload could add a little more, a great confidence boost to do it fatigued. HIGH INCLINE DB PRESS 30 X 10 40 X 10 46 X 4 (1 REP PR) 36 X 2 X 12 PEC FLY 105 X 4 X 12 PR TRI PUSH DOWNS X 4 X 12 REAR DELTS + STRAIGHT ARM PULL DOWNS 4 X 12 BW 103.6[ | ||
| SFW247 | | W6 S3 - Deadlifts avec block pull pr | 12-02-2015 @ 10:48 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Post Edited: 12.02.2015 @ 11:00 AM by SFW247 DEADLIFTS225 X 5 X 2 - these felt so slow and my grip felt weak as piss a definite fatigue debt has amounted over this past heavy week, this is to be expected and i look forward to the super-compensation... 2" BLOCKS 220 X 3 240 X 2 250 X 1 260 X 1 PR (10kg) this really needs to be closer to 270kg, i know i am weaker from this high block so building this up is pretty crucial in helping my 1rm, nice to work up to 90+% on my actual pull. i have been doing more front squats recently in place of the deficit work so i need to make sure i keep some dl volume up, though people do say fronties help their deadlift. SLDL NO BELT 170 X 5 180 X 3 X 5 45'D HYPERS +16KG 4 x 10 ABS W/SWISS BALL 4 X 12 this session was completed in one hour inc warm ups due to time constraints. | ||
| SFW247 | | W7 S1 - CZECH THE PR | 17-02-2015 @ 13:19 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | 4 DAYS OFF TRAINING, got a s**tty cold... but think the body being rested and having all my prs been pre-fatigued it seems like quite a jump. SQUAT 200 X 1 220 X 1 240 X 3 - (10kg pr) SPLIT SQUATS HAM CURLS 5 X 12 CALVES LAT PULL DOWN 5 X 12 ABS W/SWISS BALL 5 X 12 | ||
| SFW247 | | W7 S2 - NFL COMBINE | 18-02-2015 @ 10:02 |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | BENCH FEET UP PAUSED. 115 X 5 X 3 TNG 100 X 28 (5 REP PR) 100 X 8 (only took a min rest, i was so pumped i nearly failed) CG 115 X 8,6,9 DB HIGH INCLINE 34 X 3 X 8 - (still way too pumped) 28 x 2 x 8 - (was meant to be getting more reps but so full of blood by this point) TRI PULL DOWNS STRAIGHT ARM PULL DOWN TRI ONE ARM NEUTRAL PULL DOWNS 5 X 12 PEC FLY 105 X 5 X 10 pr REAR DELTS LAT PULL DOWNS 5 X 10 CABLE SHOULDER RAISE ROPE BICEP CURLS 4 X 12 | ||