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Floobler		...	12-03-2016 @ 17:47
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 21.06.2016 @ 01:29 AM by Floobler 12/04/16 - Saturday Log press (FTOH reps unless otherwise stated) 35kg x 5,5 - strict, one clean 55kg x 3 - one motions 65kg x 3 - one motions 75kg x 3 85kg x 3 95kg x 2 PB - failed the third which was disappointed with but this is still the heaviest FTOH I've ever done 95kg x 2 95kg x 2 Circus DB press 25kg x 3 each arm 35kg x 3 ea 40kg x 3 ea - awkward with left 40kg x 3 ea - better 45kg x 2 ea PB - awkward with left again 45kg x 2 ea - better 48kg strength shop DB x fail ea Add double ply sleeves 48kg strength shop DB x 1 ea PB - YES!! These felt harder than last time, really need to focus on getting the setup right. If I can do that the press is a piece of piss. The strength shop dumbbell was very awkward to use, much more difficult to press than a regular DB. Hot to press it in the end. Was knackered at this point so sat down for half an hour and had a lucozade Farmers walk (all runs of 30m, drop & turn @ 15m) 57.5kg's 77.5kg's 92.5kg's 107.5kg's PB This was definitely my limit today, extremely tough. Slipped out of my hands at the very end. Yoke walk (all runs of 30m, drop & turn @ 15m) 125kg 185kg 225kg 250kg PB Was surprised I was able to go this heavy after everything else today. Lower back was feeling dangerously sore so was a little deliberate with the heavier weights to avoid injury. Ended up being slow but steady, with no put downs on 250
Floobler		...	14-03-2016 @ 12:19
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	14/03/16 - Monday Pause squat 60kg x 5,5 100kg x 5 120kg x 5 140kg x 5 155kg x 5 PB Front squat 100kg x 3 110kg x 3 120kg x 3 125kg x 3 PB 130kg x 3 PB 135kg x 2 PB Actually felt better on fronties last week, couldn't quite get a rhythm going today. Still happy with the weights I hit tho Glute ham raise BW x 6 BW +15kg x 6 BW +20kg x 6 BW +25kg x 6 BW +30kg x 6 PB These were tough, need to get hamstrings stronger as I feel like they're the weak link in my deadlift atm Calf raises 120kg x 12 130kg x 12 135kg x 12 135kg x 12 Decent lil sesh today, looking forward to getting back to regular squats. Might do one more week with these variations, I'll have to see how I feel next monday
Floobler		...	15-03-2016 @ 13:47
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	15/03/16 - Tuesday Strict press Bar x a couple of sets 40kg x 3 55kg x 3 65kg x 2 75kg x 3 75kg x 3 75kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Goal today was to hit 75kg for sets of 4, but it just wasn't there. Decided to drop the weight down and do a bunch of triples. Couldn't find my elbow sleeves either, not sure if that made a difference Seated DB press 30kg's x 6 34kg's x 6 PB 34kg's x 5 34kg's x 5 Facepulls 100lbs x 10 120lbs x 10 130lbs x 8 130lbs x 8 Lateral raises 22kg's x 8 22kg's x 8 22kg's x 8 Reverse pec dec 145lbs x 15 160lbs x 10 175lbs x 7 Today was alright, not the best. Think my shoulders were still a bit tired from all the overhead work on Saturday. Will be stronger next week
Floobler		...	16-03-2016 @ 02:55
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 21.06.2016 @ 01:27 AM by Floobler Couldn't sleep so snuck in a second session Close grip pause bench Bar x a couple of sets 60kg x 6 80kg x 5 90kg x 4 100kg x 3 105kg x 3 110kg x 3 115kg x 2 100kg x 7 Wore double ply sleeves on this, so the weights felt a little lighter than usual. Did a bunch of arm stuff to finish Skullcrushers 4 sets Overhead extensions 3 sets BB curls 5 sets Hammer curls 3 sets
Floobler		...	16-03-2016 @ 23:37
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	16/03/16 - Wednesday Deadlift 60kg x 5,3 100kg x 3 120kg x 2 140kg x 2 160kg x 2 180kg x 2 195kg x 5 210kg x 2 210kg x 1 - dead at this point Rack pulls (bar at knees, 19-20") 150kg x 6 200kg x 5 240kg x 5 - left it there, pecs were cramping up BB rows 120kg 5 sets of 5 - piss easy, actually did 8 reps on last set Smith machime shrugs 50kg x 10 100kg x 10 150kg x 10 Thought id give these a try, they were okay Lat pulldown 145lbs 5 sets of 10
Floobler		...	19-03-2016 @ 23:48
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Close grip bench 60x12, 70x9, 80x8, 90x6, 95 2x5, 105x3 Incline EZ skulls 30 3x15 Pushdowns 120x15, 140 2x10 Chin-ups 3x8 Hammer curls 22 3x8 Preacher machine 40x15, 50x12, 60x12, 65x10 Good session, made the weights feel easy. No sleeves / wrist wraps etc.
Floobler		...	21-03-2016 @ 02:31
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Squat 60x4,3, 90x3, 120x2, 140,150,160,165x5 Front squat 120,125,130,135x3 - my god these were tough Leg curls 100x12, 120x12, 130x10, 140x8,8 Smith machine calf raises 100x10,9,8 - don't like these Leg press calf raises 100x12, 120x10, 135x8 Very tough, felt like crap going in legs were like jelly. Every rep was a struggle - note to self: don't train legs after walking 2 miles to the gym straight after a 6 hour shift!
Floobler		...	01-04-2016 @ 20:40
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Not been logging last few weeks but still been training hard. Keeping a record of my training with pen and paper but might start posting in here again. This week done: Monday Squats up to 175 for 2 sets of 5 Trapbar deadlift to 210 x 5 Did some lunges & calf raises as well Tuesday Strict press 60,65,70 for 3 reps each, then 75 for 2 sets of 3 and a final set of 5 Some db shoulder pressing, raises etc Wednesday Close grip bench (paused) 100 for 3 sets of 7 (piece of piss) then 105 x 5 Skullcrushers Overhead extensions Preacher curls Hammer curls Thursday Deadlift to 190 for a 5x5 - happy, improving every week Rows to 130 x 5 T-bar rows to 90 x 12 3 sets of pulldowns & facepulls to finish off Good week of training, benching tomorrow hoping to hit 110 for a 5x5
Floobler		...	02-04-2016 @ 16:23
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Didn't go for 5x5 today, was knackered so decided to just work up to one heavy top set on bench Pause bench 60x8, 80x6, 95x5, 105x5, 115x3, 120x3 Incline pause bench 60x10, 80x10, 90x8, 100x5 Dips BWx12, 20x12, 30x10, 40x8 DB bench 40'sx9,8 (not counting weight of the collars) DB flies (lowest incline) 15'sx12,12 Felt weak today, been a hard week of training. Resting up now and eating getting ready for next week.
Floobler		...	02-04-2016 @ 16:29
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq
Floobler		...	04-04-2016 @ 17:29
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Squat 60x5 90x5 120x3 140x1 155x1 170x6 PB 160 3 sets of 6 Leg press 200x8 240x8 280x6 300x6 PB Yoke walk (each set about 25-30m meters) 125 x 2 sets 205 245 265 PB - felt heavy but wasn't too slow GHR BW x 10 Red band x 10 Blue band x 10 PB Calf raises 90x15 120x15 140x12
Floobler		...	08-04-2016 @ 16:06
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Some more sessions to catch up on: Tuesday Push press - worked up to 3 sets of 5 with 90kg, felt pretty comfy Seated shoulder press - 40x8, 55x6, 65x5, 75x3 CGBP - 100x5, 107.5x3, 107.5x3, 90x10 Skullcrushers & lateral raises to finish Wednesday / Thursday (sleeping pattern is messed up lol, was a 3am session) Deficit deadlift (1-1.5" deficit) 60, 100, 120, 140, 160, 170, 180, 190, 200 each set for a triple Rack pull (from around 19-20") 180x5, 220x5, 250x5 - there's more there, didn't want to push it T-bar rows 40, 60, 80, 90, 100, 110, 5 reps for each set Shrugs 100, 140, 170, 5 reps each set Pull-ups BW for 3 sets of 8 Preacher curls to finish
Floobler		...	08-04-2016 @ 17:03
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Today Pause bench 60 2x5 80x5 90x2 100x1 110 5x5 Pause incline bench 60x5 80x5 90x5 90x5 90x9 Floor press 60x10 70x10 80x10 90x10 My bench seems to have a sticking point right in the middle, hoping these will help DB flies (slight incline) 15's 2x12 Was gonna call it a day here but felt like getting a bit more practice with the DB Circus DB press 15 x 3 reps each arm 25 x 3 reps each arm 35 x 3 reps each arm 45 x 3 reps each arm - this was a PB with the left 48 x fail with the left 48 x 3 with the right 55 x 1 with the right - very easy, could rep 60 x fail with the right Fairly happy, if I can get the DB set right on the shoulder the press is no problem. The 60kg was just too big to get set right, was actually really close though anyway. The collars weigh about 0.9 kg each as well, so technically failed with 61.8kg just can't be bothered calling it that lol
Floobler		...	08-04-2016 @ 17:20
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq
Floobler		...	11-04-2016 @ 17:16
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 11.04.2016 @ 17:17 PM by Floobler Last night Deadlift (light speed work) 60x3, 90x3, 120x3, 140x2, 160 5x2, 170 2x2 BB rows 100x10, 100x10, 110x10, 115x10 T-bar rows 50x12, 70x12, 85x10, 95x10 Some more back work to finish (pulldowns & cable rows) Today Strict press Bar x a few, 40x4, 50x3, 60x3, 70x3, 75 3x4, 65x9 Seated press 40x10, 50x5, 60x5, 70x7, 75x5 Front raises, side raises and rear delt flies all for 3 sets of 8 each

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