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Son of Steven gets Swole

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Floobler		...	03-03-2017 @ 11:00
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Incline pause bench Bar x a lot 40kg x 10 60kg x 6 80kg x 5 90kg x 5 100kg x 4 110kg 2x3 115kg x 2 120kg 2x2 127.5kg x fail - was close, just couldn't lock it Feet up bench press 60kg x 12 80kg x 10 95kg x 8 110kg 2x4 110kg x 5 Incline DB bench 35kg's 4x12 Felt s**t today, bit disappointed. Will do a little upper back work later on
Floobler		...	03-03-2017 @ 17:48
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 07.03.2017 @ 12:08 PM by Floobler Reverse pec dec machine 115lbs x 15 145lbs x 12 175lbs x 10 190lbs x 8 85lbs x 20 - this set was about being strict and feeling the rear delts, other sets were just about moving the weight Facepulls - different machine & attatchment than usual 22.5lbs x 12 27.5lbs x 12 32.5lbs x 10 32.5lbs x 12
Floobler		...	04-03-2017 @ 16:19
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 04.03.2017 @ 16:31 PM by Floobler Last properly heavy session today Axle clean & press (trying out continentals for the first time) Bar x 2 sets 40kg x 2 sets 60kg x 5 (first 2 were power cleaned) 70kg x 5 (first 2 were power cleaned) 80kg x 3 (first 1 was power cleaned) 90kg x 3 (first 1 was power cleaned) 100kg x 3 110kg x 2 PB 115kg x 1 PB 95kg x 5 PB Deadlift medley (axle x 1, oly x 1, farmers 30m) 90kg x 2 sets on axle just to warmup 90kg / 100kg 110kg / 130kg 130kg / 150kg 150kg / 170kg / 50kg 165kg / 190kg / 70kg 180kg / 200kg / 85kg x 2 runs Felt okay, the last set used literally every weight I had. Mixed grip on axle didn't feel too bad, I might have a shot at completing this next week Yoke walk 45kg x 40m 85kg x 40m 125kg x 40m 165kg x 30m 205kg x 15m 245kg x 15m 285kg x 15m 325kg x 15m PB
Floobler		...	06-03-2017 @ 19:11
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	I injured my wrist slightly training the axle cleans the other day, didnt think it was that serious but its starting to hurt a bit more now. Pendlay rows Bar x some 60kg 2x8 80kg x 6 Add straps (gripping the bar was bothering my wrist) 100kg x 5 110kg x 5 115kg 3x5 PB - easy 130kg x 3 PB - easy again, rows feel strong Sled arm over arm pulls 35kg x 30m 60kg x 30m 85kg x 30m PB for sat down Stand up 100kg x 30m 110kg x 30m 120kg x 30m Lighter today just working on speed. Didnt feel great, wrist letting me down again Lat pulldown 80kg x 12 100kg x 10 120kg x 8 140kg x 8 160kg x 8 Seated row 50kg x 12 70kg x 10 85kg x 8 100kg x 6 110kg x 5 Was planning on back & biceps today but curls were out because of the wrist. Did some triceps instead Overhead DB extension (single arm) 8kg x 15 10kg x 12 12kg x 10 14kg 3x8 Rope pushdowns 80lbs x 12 70lbs x 12 V-bar pushdowns (had to grip these funny because of wrist, hence the light weight) 80lbs x 20 100lbs x 15 120lbs 2x12 Really enjoyed today actually, hopefully wrist recovers for saturday
Floobler		...	07-03-2017 @ 15:45
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 07.03.2017 @ 15:46 PM by Floobler Romanian deadlift (paused at the bottom) Bar x a few 60kg x 8 80kg x 6 add straps 100kg x 5 120kg x 5 130kg x 4 PB 140kg x 3 PB 145kg x 3 PB Speed squats 60kg x 5 100kg x 4 100kg +46kg chains x 3 120kg +46kg chains x 2 140kg +46kg chains 5x2 140kg x 2 - this literally flew up after taking the chains off 150kg x 2 160kg x 2 170kg x 2 180kg x 2 190kg x 2 Hack squat 95kg x 10 145kg x 8 175kg x 5 205kg x 5 230kg x 3 Felt heavy today, think all the squats did me in Calf press 100kg x 12 130kg x 10 160kg x 8 180kg x 6 200kg x 5 210kg x 5 100kg x 12 Lying leg curls 125lbs 4x12 Supposed to be a light speed session today, ended up going a bit heavier than I'd planned. I have a bit of trouble holding back in training lol. Everything still moved fast & easily so not too bad
Floobler		...	08-03-2017 @ 16:14
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 08.03.2017 @ 17:47 PM by Floobler Strict axle press (from rack) Bar 2x12 30kg x 10 40kg x 8 50kg x 7 Add belt, elbow sleeves and wrist wraps 60kg x 5 70kg x 5 77.5kg x 5 85kg x 4 PB Incline bench (some paused, mostly T&G) 40kg x 12 60kg x 12 80kg x 10 90kg 2x10 Strict DB press 25kg's 2x10 30kg's 2x8 PB Close grip bench (again mostly T&G, some paused) 60kg x 12 80kg x 12 90kg 2x10 - hamstring cramp on both sets lol Lateral raises 10kg's 4x15 Hammer curls 10kg's 2x15 15kg's 4x12 20kg's 2x12 Last session done, wrist seems to be alright on pressing if I wrap it up real tight.
Floobler		...	12-03-2017 @ 12:39
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Yesterday competed at Northern England's Strongest Man U105, weighed in at 100.5kg in shoes, joggers, a hoody & a big breakfast. As always, need to gain weight hahaha. Did a big write up on each event last night then my ipad crashed, can't really be bothered writing it up again in short, first couple events went well then I let myself down in the next 3 due to mainly technique problems I think. Ended up in 13th place which I was a little bit disappointed with. Still, trainings been going really well and I'm deffo the strongest I've ever been, so I'm on the right track just need to keep at it. Entering EMPM U105, so got a nice 15 week build up for that. Would be fantastic to finish top 6 and qualify for UKs. Training starts again tomorrow
Floobler		...	12-03-2017 @ 23:21
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 13.03.2017 @ 22:52 PM by Floobler Probably not the best idea but got the urge to train tonight after work, ended up being a really nice little session Bench press Bar x 2 sets 50kg x 12 70kg x 10 90kg x 8 110kg x 5 120kg x 3 130kg x 2 135kg x 2 140kg x 2 PB Incline bench 60kg x 12 80kg x 8 100kg x 5 110kg 3x4 112.5kg x 4 PB Incline DB bench press 41kg's 3x10 46kg's x 8 PB These were all very, very easy. Started including the collar weight on these, I checked and they're 0.45kg each, so we'll call that 1kg for the pair Overhead tricep extension (single arm) 11kg 2x12 16kg x 7 16kg 2x6 Unbelievable how much stronger my right tricep is over my left 11kg 2x15 with left arm only
Floobler		...	13-03-2017 @ 15:26
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Back & bis today, no deadlifts cos obviously did them heavy at the weekend. Gonna start a build up from next monday, hitting 240 pretty easily has motivated me to try and push for 300 this year. Pendlay rows Bar x a couple of sets 50kg x 8 70kg x 6 90kg x 5 110kg x 5 120kg 4x4 PB - easy, speedy T-bar rows 30kg x 12 60kg x 12 80kg x 10 100kg x 10 115kg x 10 PB Lat pulldown 90kg x 12 120kg x 10 150kg x 8 170kg x 8 Seated row 60kg x 12 80kg x 10 100kg x 6 110kg x 6 Straight arm pulldown 70lbs x 15 90lbs x 15 110lbs 2x12 Hammer curls 12kg's x 15 16kg's x 12 18kg's x 10 20kg's x 10 22kg's x 8 24kg's x 8 26kg's x 8 drop set to 14kg's x lots
Floobler		...	14-03-2017 @ 12:53
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 14.03.2017 @ 12:59 PM by Floobler Squat 60kg x a couple of sets 100kg x 4 120kg x 3 140kg x 2 Add belt 160kg x 1 185kg 5x5 PB First couple of sets weren't too bad but this got really hard towards the end. Happy to make it through Yoke walk (all runs of 30m, drop turn @ 15m) 45kg x 2 runs 85kg x 1 run 125kg x 1 run 165kg x 3 runs Wanted to go heavy but ankles / shins have been hurting a bit from this weekend, could feel them starting to give way. Plus legs were already dead from the squats. Didn't have anything left in me, finished off the exercises I had planned but decided to cut my losses and go super light Romanian deadlift 60kg 6x10 Standing calf raises 100kg 5x10 100kg x 20
Floobler		...	15-03-2017 @ 14:10
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 15.03.2017 @ 14:11 PM by Floobler Axle press (from the rack) Bar x a couple of sets 30kg x 8 40kg x 7 50kg x 6 60kg x 5 Add belt, sleeves etc 70kg x 4 80kg x 3 90kg x 2 100kg x 2 110kg x 2 - easy 70kg 2x10 strict PB Legs and core were still beat up from squats yesterday, so really happy to make these all feel easy. PB double is there next week Strict monster DB press 20kg x 8 each arm 26kg x 6 31kg x 5 36kg x 4 PB 41kg 2x2 PB 45kg x 1 PB - lots more there Circus DB clean & press 48kg x 10 PB This was alternate arms, so 5 left 5 right Bent over rear delt flyes 11kg's 4x15 Lateral raises 16kg's 2x12 Was hurting my wrist so left it there Rolling thunder deadlift 20kg x 3 each arm 35kg x 3 45kg x 3 55kg 3x3 PB Add chalk 65kg 3x1 70kg x close fail with left hand, got it up halfway twice 70kg x 1 with the right, more there
Floobler		...	16-03-2017 @ 19:54
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 17.03.2017 @ 09:14 AM by Floobler Arms today Close grip bench (paused on chest) Bar x 2 sets 50kg x 8 70kg x 6 90kg x 5 110kg x 5 120kg x 5 PB 105kg x 9 PB I think, might have gotten 10 if my mate didn't make me laugh mid set haha. Did this one touch & go Overhead single arm extension 10kg x 12 14kg x 8 Used the tricep / hammer bar, so both arms together now 25kg x 12 30kg x 12 35kg x 10 40kg x 9 Rope pushdowns 70lbs 3x12 90lbs x 10 Tried some preacher curls, couldn't do them cos of wrist pain Arm over arm sled pull (standing) 40kg x 20m 60kg x 20m 80kg x 20m 100kg x 20m 120kg x 20m 140kg x 20m 165kg x 20m PB Hammer curls 14kg's x 12 18kg's x 10 22kg's x 8 26kg's x 8 28kg's x 10 - form went out the window, just wanted to lift the weight Seated hammer curls 16kg's x 11 18kg's x 10 20kg's x 8 12kg's x 15 Not had a rest day since my comp haha, think I'll need one tomorrow. Been a good week of training so far.
Floobler		...	17-03-2017 @ 19:57
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Said i was gunna have a rest day, didnt happen hahahah. Was doing a 10 hour shift at the gym with only 2 PT sessions booked in, was sat around bored and some mates were doing deadlifts so I joined in Deadlift 40kg x 5, x 4 50kg x 3 90kg x 3 120kg x 2 160kg x 2 190kg x 2 220kg x 2 PB 245kg x 1 PB Was planning on some heavy squats tomorrow but after this Id better give that a miss
Floobler		...	18-03-2017 @ 16:12
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 18.03.2017 @ 19:23 PM by Floobler Bench press Bar x 2 sets 60kg 2x10 80kg x 8 100kg x 6 110kg x 5 120kg 3x7 PB Log press (1 clean) 50kg 2x6 strict on axle to warmup 75kg 3x5 75kg x 8 73kg x 6 strict Incline bench (low Incline, touch & go) 60kg x 12 80kg x 10 90kg x 8 100kg x 6 110kg 2x5 Tried a couple very light sets on farmers walk but wasn't feeling it Stone to shoulder (no tacky) 90kg 4x4 (so 2 to right shoulder, 2 to left) 105kg x 1 - got it to the right but couldn't quite manage the left side 105kg x 1 - same again 90kg x 6 - felt good
Floobler		...	20-03-2017 @ 18:54
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Post Edited: 20.03.2017 @ 18:55 PM by Floobler Back today, no deadlifts cos my lower back was still fatigued from the impromptu 245 on Friday. Also not been well last couple days, getting slightly better but still got a nasty cough & feeling a little bit faint, bin struggling to eat. Kettlebell swings 8kg 3x12 just to warmup lower back, little bit sore Bent over rows Bar x 2 sets 40kg 2x12 60kg 2x10 80kg x 8 100kg x 6 120kg x 6 140kg x 5 150kg x 5 160kg x 5 PB but form was pretty s**t Lat pulldown 90kg x 12 140kg x 10 160kg x 8 190kg 2x6 110kg x 15 Sled arm over arm pull 100kg + my 80kg mate x 20m PB For some reason this feels easier when its a person and not just straight weight Reverse pec dec 100lbs x 15 115lbs x 12 130lbs x 12 Hammer / tricep bar overhead extensions 25kg x 15 30kg x 12 35kg x 10 40kg x 8 45kg x 5 V-bar pushdowns (again gripping slightly weird cos of wrist so quite weak) 90lbs x 20 110lbs x 15 130lbs 2x12

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