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SFW247 | C2W1S4 - DEAD & FLOOR PRESS | 12-06-2015 @ 14:31 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Deadlift: 190 x 3 x 10 Blocks (25kg bumper + small block ,will measure) 205 x 8 205 x 12 volume: 9800kg Floor press 100 x 10 120 x 5 130 x 5 135 x 5 pr 130 x 5 120 x 10 120 x 8 volume: 5735kg Bent row 100 x 4 x 10 ss/w GHR 4 X 10 * i found the block height great, i suck at lock out and i felt pulling from this pos really nailed it, will keep this in, i think it'll really drill that weak pos. * the new prog split has made me very excited about training, i also like that ive got a couple days to rest up now | ||
SFW247 | C2W1S6 - SBD | 15-06-2015 @ 12:14 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W1S5 - MISC light arms, side raises, pec flys and rehab. C2W1S6 - SBD High bar Pause squat: 160 x 5 x 6 180 x 5 5700kg Spoto Bench: 100x10 110x7,12 120 x 2 x 8 5010kg Deficit Deads 180 x 3 x 8 4320kg | ||
SFW247 | C2W2S1 - Misc upper. | 16-06-2015 @ 13:00 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W2S1 - Misc upper. full lower body warm up & mace swings. BTNP 50*10 60*10 65*7 pr 60*10 50*2*10 3155kg OH TRI EXTENSIONS 18 X 4 X 10 pr ss/w NEUTRAL PULL DOWNS 4 x 15 PEC FLYS 85 X 2 X 15 105 X 2 X 10 115 X 10 pr REAR FLYS 54 X 4 X 10 pr *not one to really push the bb stuff but i feel it's important to force growth after too long hitting the same weights. * if i want a big bench i need to get some mass on my pecs and increase the pop off my chest, hence the btnp to hit the shoulders and tri work, want to hammer tris 2x per week and some delts 2x also. | ||
SFW247 | C2W2S2 - Squat & Bench | 17-06-2015 @ 13:29 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W2S2 - Squat & Bench High bar 165 x 3 x 10 Low bar 180 x 2 x 8 7830kg GHR 4 X 12 Bench /rest pause set/ 110*8*3 Close grip 125 x 5 paused 125 x 10 pr 4515kg | ||
SFW247 | C2W2S3 - Dead n Flaw | 19-06-2015 @ 14:53 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W2S3 - Dead n Flaw 220 x 5 x 3 blocks 220x3 220x2x5 6160kg. Floor Press 120 x 6 140 x 3 pr 130 x 5 130 x 3 120 x 2 x 6 Close grip floor press 100 x 2 x 8 5220kg Chins 3*10 *need to work a touch faster to get more ast work in but on the whole loving the new split. BW 104.1 this morn, down a touch from my average weight of 105ish. cut cals down to 3200 and its working, ideally get to 102-103ish, my deadlift feels much better with less of a gut! | ||
SFW247 | C2W2S5 - the variation meet. | 22-06-2015 @ 14:29 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W2S5 - the variation meet. PAUSE SQUAT (HIGH BAR) 160 x 5 - no belt 180 x 5 190 x 5 195 x 5 pr 200 x 4 pr 4425kg *first pr's in a few months since the injury, it's going the right way, felt confident again, 210 is my best high bar pause squat, i'll be hitting that in a few weeks. SPOTO BENCH 120 X 5 130 X 5 135 X 5 pr 140 x 5 pr 2625kg *not quite prs as ive only done these twice but they have now marked where i am, 140 x 5 spoto , my best tng is 7, close 6 and paused is 5 so very pleased with this as it's a much tougher exercise. DEFICIT DL 205 X 3 X 5 vpr. 3075kg *something i've never done before, look forward to hitting 5 plates off the deficit for a pr. * current pr is 235, would like to get to repping 220 for sets. *video to come later. | ||
SFW247 | C2W3S1 - BENCH. | 23-06-2015 @ 12:09 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W3S1 - BENCH. *did bench instead of light ast work due to going away this weekend. BENCH: 100*12 120*5 130*3*8 vpr Close grip 2ct pause 140*2*2 BTNP 60*3*8 50*2*10 8040KG LAT PULL 90kg x 4 x 12 TRI O.H EXT 18 X 4 X 10 HAMMER CURLS 22*10 24*3*10 PR. PEC FLY 95 X 15 105 X 3 X 10 REAR FLY 54 X 3 X 10 *got a video of second set of 8 and a close grip set i'll attach to tonights squat session footage. | ||
SFW247 | C2W3S2 - SQUAT | 25-06-2015 @ 10:56 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W3S2 - SQUAT a heavier day for me, high bar again for the pins. 200 x 3 x 2 Paused 200 210 220 PR 10kg pr for the high bar paused squat, boom! a few prs now in the past week on squat. Very excited about seeing some progress. i left it here as my shins were a little beat due to the last few days of lots of high bar. bw 104.8 - slowly coming down, dropped cals by 2-300 per day on average, getting down to 103 area is where my pull feels much better and little to no effect on squat leverages etc. i'll put together video now of bench and squat sessions. | ||
SFW247 | C2W3S2 - FLOOR PRESS | 25-06-2015 @ 10:57 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | 100*10 120*5 135*7 (2 rep pr) 145*5 (3 rep pr) 125*10 (3 rep pr) 125*9 Close grip floor 100*10 Lat pull down 90kg x 4 x 12 Dumbbell press 30*10 40*10 50*10 55*10 pr (6 rep pr) 34*40 volume: 12,865 TRI overhead ext. 20 x 4 x 10 Hammer curls 24 x 4 x 10 side raises 12 x 3 x 12 *huge floor press prs * huge dumbbell pr, i was surprised but flew up well, roll on the 65kg dumbbells now! | ||
SFW247 | C2W4S2 - Squats and Bench | 08-07-2015 @ 12:49 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W4S2 - Squats and Bench Hb - "speed" - wasn't so speedy but ticked the box. 170*6*2 180*2*5. Bench paused 140*2*2+5. *the 5 was pr in the way in which i paused it and moved like butter. Close grip paused 150*2*2 *never done above 140*2 6 or so months ago, so nice to see some progress. *warming up on bench i felt so sore from the day before but i got some prs! *bench is definitely coming along now after a brief pause of no progress. | ||
SFW247 | C2W4S4 - FLAW PRESS | 13-07-2015 @ 11:39 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W4S4 - FLAW PRESS 140*6 pr 150 *3 pr - first rep misgrooved so went for another set. 150 *4 pr! - so surprised, maybe 4-5 possible if fresh... 130 *9 - 3 rep pr. 150 is an old pr i did ~9 months ago, so i look forward next week to tackling 155-160, ideally peaking this up to a double or single so i can see how closely it correlates to my bench. really enjoying floor press and look forward to now going back and trying to get some prs now i've raised the bar. LAT PULL - full stack 5 sets. DB O.H TRI - 20 X 4 X 12 PR BTNP - light prehab. | ||
SFW247 | C2W4S5 - variation meet. | 13-07-2015 @ 11:40 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | C2W4S5 - variation meet. HIGH BAR PAUSE SQUAT 180 X 2 - no belt. 200 x 2 210 x 2 200 x 2 x 2 - never gad 4 2's above 200 so this was a pr. SPOTO BENCH 140 X 3 145 X 3 150 X 3 PR CLOSE GRIP 140 X 6 *right shoulder hurt a bit after the spoto stuff DEFICIT DEADLIFT 200 X 3 210 X 3 220 X 3 230 X 2 *just check i did the same back in oct. *not too concerend as had done a lot of work before hand. *would like to pull 240 odd for a single on the deficit. BACK RAISES 5 X 10 CHINS 5 X 10 | ||
SFW247 | C2W5S1 - Upper body work... | 15-07-2015 @ 12:59 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Db shoulder press 34,40*10, 44*5pr, 32*2*12. Btnp 50*3*10. Seated row 4*10. Tri Oh 3*10 Hammer Curls 3*10 side raises 3*10 prehab pec fly 5 sets. Rear fly 3*10. | ||
SFW247 | C2W5S2 - Low bar 'testing' around opener. | 15-07-2015 @ 12:59 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | LOW BAR SQUAT 200 X 2 220 X 2 230 X 1 190 X 3 X 3 *First time lb in ages, so felt funky. next cycle i'll make sure to inc more of this inc pause squats, but again this meet is a stepping stone, tick the boxes, gain more experience. BENCH 140 X 3 X 5 VPR CLOSE GRIP 150 X 2 155 X 2 (5KG PR) *like butter, best bench session ever. CHINS 5 X 10 bw 105.8 | ||
SFW247 | DEAD SPEED & FLOOR PRESS PRS | 20-07-2015 @ 17:30 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | 200*12*2 deadlifts, ~1 min rests. *these felt sweet, i'll do a similar session on sunday but w/lighter weights. *now just a week and a half out from the meet. Floor press 140*2,150*1, 155*1,pr 160*1,pr 140*3*3. * could have doubled 160 on a good day but had some tendinitis to deal with today. Back raises 5 x 10 Chins 5 x 10 bw: 106.3 oops, | ||