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The Road to Elite

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SFW247		C1W1S3-6	18-05-2015 @ 16:33
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 20.05.2015 @ 13:56 PM by SFW247 DEADLIFTS AM SESSION 210*2, 180*8*3 no belt, 160*3*6, no belt Deficit sldl. 4*10 Chins. 5*15 lat pull. PM SESSION mobility work 45 d hypers 4 x 15 ggbg 4 x 20 calves 4 x 12 hanging abs 6-7 x 10 Bench #2 125*5*3 paused p.o.r 105*2*20 (1 wide) vol pr 110*3*12 close grip. vol pr 6 sets of lat pull downs. (during^) Btnp 45*4*15. Chins 3*10. Chest press 2 plates *3*20, 3 plates *10. Tri Oh 4*15. Curls 4*10. Front raises 4*8 Squat #2 200*5*3, 180*3*6+7. Followed up with farmers and prowler pushes until i nearly puked.
SFW247		C1W2S1 - Squat	20-05-2015 @ 13:55
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	SQUAT 190*5*3 160*2*12 SSB 105*3*8 SLDL 180*3*5 CHINS 4*10 BACK RAISES 4*10
SFW247		C1W2S2 - BENCH	21-05-2015 @ 19:01
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	130*2,140*4*2, (p.o.r) 110*19 WIDE 110* 12. (r.o.r) CLOSE GRIP* 12. BTNP 50*3*13 CHEST PRESS 2.5 PLATES X 4 X 10-12 CHINS 4*10 OH TRI EXT DROP SET 14x10,12x10,10x3x15 CURLS 3 X 10
SFW247		C1W2S3 - Pulls	22-05-2015 @ 13:00
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	first thurs night @ villian. 225*2 no belt, 185*8*3 no belt. deficit stiff legs 160*10,7,9. vpr Bent row 100*5*8. Back raises 5*10. Chins 6*10. pretty confident with this session, some stiffs on #1 squat day and some ghrs on my sunday session it'll help my pull. just pulling more often. everything felt really good and easy, did all no belt because the weights are so light, i'll chuck the belt on next week. back was so smoked after this i could barley walk to the station, huge pumps.
SFW247		C1W2S4 - BENCH	26-05-2015 @ 12:36
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 26.05.2015 @ 12:43 PM by SFW247 Bench 135*5*3,140*2*3. Wide grip 90*36 pr, (think 2.5 was off one side for next set but wasn't sure) 87.5*39 pr, Close grip 105*12,16. Btnp 55*12,16,10. Chins 5*10. Oh tri 5*10. Lat pull down 4*10. Tri push downs 6*12. Loads of mace swings too which I'm getting better at.
SFW247		C1W2S5 - SKI-WATZ	26-05-2015 @ 12:37
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	205*3*2, 210*3, 170*2*12. Split squats 4 sets w/ chains. Sled pushes and pulls with 140kg sled. Then 3 sets of chins.
SFW247		C1W3S1 - BENCH	26-05-2015 @ 12:41
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 26.05.2015 @ 17:19 PM by SFW247 such a nothingy sesh: 135*5*3, 115*2*12. 1 (r.o.r) Then lots of arm stuff and a bit of delts. 18s x 12s OH tris 22 x 5 x 10 curls PR #gunshow - all top sets done p.o.r i feel so s**t like it but want to build chest strength honestly feel i'd have a better chance close gripping it even though the rom is 5-6 inches more. - i can't wait to see some actual f**king progress. - training sat-thurs on the spin so i need to keep in mind the fatigue build up *if it happens*
SFW247		C1W3S2 - Squats	27-05-2015 @ 13:03
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 28.05.2015 @ 15:37 PM by SFW247 Squat. 205*5*3, no belt high bar 140*10,15. Ssb no belt 125*2*6+10. Pr Sldl 170*3*7. Chins 6*10. GHR 4*10. - Session felt ok , calves f**ked with shin splints during squats.
SFW247		C1W3S3 - BENCH (total shite)	28-05-2015 @ 15:36
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	tendinitis biceps, chest, shoulder even. holy f**k. low bar s**t loads of squats the day before and no rest since sat has beat the s**t out of me. BENCH 130*2*2 Wide 130*2*2 Close 100*2*20 Close 100*18 Close *close grip obviously less tendon inssues, i think mix of low bar + wider bench efforts = ultimate pain, i could barely lift my arms up never had it that painful. *did s**t loads of warm ups too but i couldn't shake the pain so this was just any effort to be not complete s**t. did about 6 sets of sub max pull downs too. deadlifts tonight hopefully after a good warm up the biceps/triceps feel ok, then a couple days off which i am looking forward to - need to take a look at mixing the prog up though because this is a great way to do less work and be in pain.
SFW247		C1W3S4&5 - S & D	02-06-2015 @ 13:05
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 03.06.2015 @ 14:36 PM by SFW247 PULLS 240*2 200*6*3 180*5 4"DEF 180*2*5 2"DEF 140*2*10 RDL 6 X 10 CHINS 5 x 10 ghr SQUATS 200*3 220*3 220*1 CHINS GHR *something needs to change * hurt foot, shin splints, tendinitis across chest and arms
SFW247		C1W4S1 - BENCH	02-06-2015 @ 13:07
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 03.06.2015 @ 14:30 PM by SFW247 Bench 140*1 150*3*1 130*5 130*8 close grip 90*36 close grip 30*20 feet up close grip 5 sets chins 5 sets lat pull curls 24s*10s PR!, 24s*8, then another 30-40 reps 50 reps 0h tri ext. 100 reps tri push downs.
SFW247		C1W4S2- Squat	03-06-2015 @ 14:44
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	190 x 5 x 2 high bar 200 x 2 x 3 low bar very beat up, tried to floor press and could barely bring the bar down. today i'll rest and rehab, tomorrow speed pulls, then fri-sat rehab until sunday where i'll go by rpe. get into new prog next week back to kingpin/rts split i ran before, more time off recover better. this past few weeks has been good though, definitely packed some mass on whilst maintaining bw... now its time to use it.
SFW247		C2W1S1 - Deads	08-06-2015 @ 11:23
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Post Edited: 08.06.2015 @ 12:26 PM by SFW247 after 4-5 days of deload i'm back in... for stage deux. DEADS 180*8*3 195*3*6 2"inch deficit (50kg plate - will measure) 7830kg of val-yum chins farmers w/ thicker handles 80kg x 5 x 2 runs inside. no benching this session as want to give upper a larger rest as thats the most beat up. feeling confident after the 4 week high volume block that now i can move into this and start to reap some gainz son.
SFW247		C2W1S2 - Upper misc.	09-06-2015 @ 12:32
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	Behind the neck press 50, 55 , 60 x 14pr, 60x10, 50 x10 lat pull downs 60 reps hammer curls 60 reps w/22kg4 pec flys 60 reps w/80kg *need to add these back in as feel they helped really stretch out my pecs/biceps before and recently subbed in btnp instead but its not been as effective in those areas but better for shoulder, so need to do both. rear flys 50 reps. very quick session but good to get in a get some nice work in, roll on tomorrows squat/bench.
SFW247		C2W1S3 -Squat & Bench	10-06-2015 @ 12:19
Member 3719, 150 posts SQ 270, BP 175, DL 280 725.0 kgs @ 103kgs UnEq	160 x 8 x 3 - high bar 170 x 2 x 5 - low bar. *great speed on the triples, felt very comfortable, no shin splints. did some mace swings after squat then jumped onto the bench. BENCH: 100 x 10 115 x 3 x 10 125 x 2 x 8 close grip. *some tendinitis but a lot better now coming away from the wide grip i was playing with. nothing worth videoing today, didnt hit anything ast wise due to running out of time. feeling confident about the new split, today i'll go in later and do some rehab then tomorrow, i deadlift for reps with floor press.

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