Son of Steven gets Swole
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| Floobler |  | ... | 18-02-2017 @ 20:40 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Thanks mate, seems to be coming together at the right time! I think I've got a slight chance at top 6 in northerns if it keeps going like this | ||
| Floobler | | ... | 20-02-2017 @ 16:09 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 20.02.2017 @ 19:38 PM by Floobler Axle double overhand deadlift60kg x 8 80kg x 6 100kg x 5 110kg x 5 add chalk and soft belt 120kg x 5 130kg x 4 PB 145kg x 0 - super super close, had it about 2" away from lockout before my grip failed 160kg x 3 with mixed grip, havent used mixed in ages. Hate how it feels, cant get back even so I'll just have to stick with straps. Will make me slower in the deadlift medley but its the only way I'll have a chance 15" deadlift 60kg x 8 Add belt & straps 100kg x 8 140kg x 6 170kg x 5 200kg x 4 220kg x 3 240kg x 2 PB - very very hard, wanted to go to 260kg today but after this I knew it wasnt happening Pendlay rows 60kg x 8 80kg x 6 100kg 4x5 100kg x 12 Wide grip pullups BW x 8 +5kg x 8 +5kg x 7 +5kg 2x6 Back extensions +5kg x 12 +10kg x 10 +15kg 4x8 Gonna do some sled arm over arm pulls after I finish work tonight | ||
| Floobler |  | ... | 20-02-2017 @ 22:55 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Did a rowing challenge, far as possible in 2 minutes. Got the highest score out of everyone who attempted, about 580m, not that great but I was dying Sled arm over arm pull 40kg x 30m sat down 65kg x 30m sat down 90kg x 30m 105kg x 30m 120kg x 30m PB 130kg x 30m PB 140kg x 30 PB Finally pulled my finger out on these and loaded some weight on the bas***d. Not eaten a right lot today, sitting down now gonna try and get at least 3k calories before I go to bed | ||
| Floobler | | ... | 21-02-2017 @ 16:33 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Axle press from the rack Bar x a couple sets 40kg x 6 50kg x 5 60kg x 4 70kg x 3 80kg x 2 90kg x 1 Add leg drive (was strict until this point) 90kg x 3 100kg x 2 110kg 3x1 120kg x 0 - just couldnt get triceps in at the top, lost balance as well 120kg x 1 PB 100kg x 6 PB DB strict press 25kg's 3x12 Lateral raises 15kg's 4x12 Hammer curls 15kg's x 12 20kg's x 10 25kg's 2x8 25kg's x 10 30kg's x 8 Axle curls 40kg 2x10 40kg x 8 40kg x 9 | ||
| Floobler | | ... | 23-02-2017 @ 21:54 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Romanian deadlift (paused at the bottom) 60kg x 6 80kg x 6 Add belt, straps 100kg x 5 120kg x 4 132.5kg 3x3 PB 145kg x 2 PB Pause squat 50kg x some 100kg x a few 120kg x 3 140kg 4x3 160kg 4x2 180kg 2x1 190kg x 1 PB? 200kg x 1 PB - not bad considering it was the 15th set of squats, wasn't even hard Hack squat 105kg x 10 145kg x 8 185kg x 6 205kg x 5 220kg x 5 PB Calf press 100kg x 12 120kg x 10 140kg x 8 160kg x 6 180kg x 6 200kg x 5 Lying leg curls 120lbs x 10 140lbs x 8 160lbs 3x6 Decline situps BW x 15 +10kg x 12 +20kg 2x10 | ||
| Floobler | | ... | 24-02-2017 @ 14:08 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Bench press Bar x a couple of sets 60kg x 10 80kg x 8 80kg x 5 100kg x 5 Add belt, wrist wraps & elbow sleeves 110kg x 5 120kg 3x4 130kg x 3 135kg x 3 PB - grinder Felt a lot weaker than last week, didnt have much power in the shoulders think I was still fatigued from Tuesdays overhead Incline bench (paused) 60kg x 8 80kg x 5 90kg x 5 100kg x 5 110kg x 4 120kg x 2 - happy to still hit this on a bad day with no handout / spotter 100kg x 8 PB Floor press 60kg x 12 80kg x 10 100kg x 8 110kg 2x5 Skullcrushers 40kg 3x12 ^ superset with incline DB flyes 20kg's 3x12 | ||
| Floobler | | ... | 24-02-2017 @ 23:07 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Lil bit of upper back tonight Reverse pec dec 100lbs x 15 130lbs x 12 160lbs x 10 175lbs x 8 190lbs x 7 Facepulls 90lbs 3x12 | ||
| Floobler | | ... | 25-02-2017 @ 16:09 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Axle clean & press (power clean each rep from the floor) Bar x a couple sets just warming shoulders up 60kg 2x5 80kg x 5 90kg x 4 100kg x 3 PB 100kg x 2 - failed the 3rd clean, very close got it to the shoulders then it just fell forwards 110kg x 2 PB - 1 power clean then 2 presses 85kg x 12 PB again clean every rep Tyre flip 235kg x about 10-15 400kg x 3 fails, very close each time, can get it up half way just haven't got the power for the last part Farmers walk 50kg 2x30m 70kg x 30m 90kg x 30m 100kg x 15m 110kg x 15m 120kg x 15m 132.5kg x 15m PB really happy with the improvements Ive made on this Keg carry 50kg 2x40m 85-90kg 2x40m 85-95kg x 90m ish, this was max effort | ||
| mark_f1 | | ... | 25-02-2017 @ 17:54 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Floobler said:Axle clean & press (power clean each rep from the floor) Bar x a couple sets just warming shoulders up 60kg 2x5 80kg x 5 90kg x 4 100kg x 3 PB 100kg x 2 - failed the 3rd clean, very close got it to the shoulders then it just fell forwards 110kg x 2 PB - 1 power clean then 2 presses 85kg x 12 PB again clean every rep Tyre flip 235kg x about 10-15 400kg x 3 fails, very close each time, can get it up half way just haven't got the power for the last part Farmers walk 50kg 2x30m 70kg x 30m 90kg x 30m 100kg x 15m 110kg x 15m 120kg x 15m 132.5kg x 15m PB really happy with the improvements Ive made on this Keg carry 50kg 2x40m 85-90kg 2x40m 85-95kg x 90m ish, this was max effort I think its 20m inside mate. Not 100% though. Very good speed on farmers! | ||
| Floobler | | ... | 25-02-2017 @ 18:18 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Ah cool, I'd be happy if it is haha yeah speed was okay today | ||
| Floobler | | ... | 27-02-2017 @ 13:26 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Axle double overhand deadlift 60kg x 8 80kg x 5 100kg x 5 110kg x 3 Add belt, chalk 120kg x 3 130kg x 3 140kg x 1 - failed the second a couple inches from lockout 140kg x 1 - failed the second just above the knees Axle deadlift (straps) 160kg x 3 180kg x 2 200kg x 1 220kg x 1 All default PBs, wasn't max effort so quite happy 15" deadlift 60kg x 8 100kg x 8 140kg x 8 170kg x 5 200kg x 5 230kg x 5 PB Pendlay rows 60kg x 8 80kg x 8 100kg x 6 110kg 4x5 - very easy, for speed Wide grip pullups (every rep from dead hang) BW x 8 +12kg 5x5 Back extensions +10kg 2x10 +20kg 4x7 Really good session, like last week gonna do some arm over arm training after work | ||
| Floobler | | ... | 27-02-2017 @ 21:59 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Arm over arm Sled pull 35kg x 30m 60kg x 30m 80kg x 30m - PB for sat down Stand up 100kg x 30m 120kg x 30m 140kg x 30m 150kg x 30m PB 160kg x 30m PB Very happy with these | ||
| Floobler | | ... | 28-02-2017 @ 14:54 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 28.02.2017 @ 22:35 PM by Floobler Strict axle press (from the rack) Bar x a couple sets 40kg x 6 50kg x 5 60kg x 4 70kg x 3 80kg x 3 85kg 3x3 90kg x 3 PB - planned on hitting this for a double, well happy with this 95kg x 1 - pretty easy Loaded the bar up with 100kg after this, decided against attempting it in the end. Probably the right choice, would have been an immense grinder and potentially mess up the rest of the session / week. Seated shoulder press Bar x some 50kg x 12 60kg x 10 70kg x 8 80kg x 6 86kg 2x5 PB Lateral raises / rear delt flyes 15kg's 3x12 each exercise Biceps were really sore after the heavy arm over arms yesterday, so decided to do some triceps instead Close grip bench (paused) 60kg x 8 80kg x 6 100kg x 5 115kg 2x5 PB? 100kg x 9 T&G Shoulders were knackered by the time it came to these Skullcrushers 40kg x 12 45kg x 10 50kg 2x7 | ||
| Floobler | | ... | 02-03-2017 @ 13:02 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Back was really tight / slightly painful going in to today. Was a little bit worried, had to be cautious dont want to injure it again this close to a comp Romanian DL (paused at the bottom) Bar x a couple of sets 60kg x 6 80kg x 6 Add belt & straps 100kg x 5 120kg x 4 135kg 2x3 PB 150kg 2x2 PB Back was starting to feel a bit better after these Squat (for speed) 60kg x 5 100kg x 4 Add belt 100kg +46kg chains x 3 120kg +46kg chains x 3 130kg +46kg chains 6x3 150kg +46kg chains x 1 170kg +46kg chains x 1 190kg x 1 - fast Felt alright I guess, core was feeling weak because of lower back pain, wasnt as stable as normal Hack squat 105kg x 10 145kg x 8 185kg x 6 205kg x 6 PB 225kg x 5 PB 245kg x 4 PB These were better, back wasnt limiting me here Calf raise machine 70kg x 10 90kg x 8 110kg x 8 130kg x 6 150kg x 6, x 5 Lying leg curls 110lbs x 10 130lbs x 8 150lbs x 6 170lbs 3x5 Decline situps BW x 45 Today was kind of meh, didnt feel like i had the same focus that I normally do. Still hit the numbers I planned on so I guess its not too bad. After my shift I'm gonna do a little bit for biceps cos I skipped them the other day | ||
| Floobler | | ... | 02-03-2017 @ 19:35 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 02.03.2017 @ 19:35 PM by Floobler Been watching a few old Magnus Samuelsson videos so was quite motivated to hit some heavy curls  EZ bar Preacher curls (bar weighs 7.5kg) 17.5kg x 12 22.5kg x 10 27.5kg x 8 32.5kg x 6 37.5kg x 5 42.5kg x 3 30kg x 14 DB curls 14kg's x 8 16kg's x 8 18kg's x 6 20kg's x5 Hammer curls 20kg's x 8 24kg's x 8 28kg's x 6 32kg's x 6 36kg's x 5 20kg's x 15 Spider curls (close grip) 17.5kg x 12 17.5kg x 11, straight into 17.5kg x 15 standing up Arms were pumped, looking jacked | ||