i want to cast a biggef stronger shadow.

Thanks guys
Flat bench
60x10
100x5
140x3
160x3
6sets of 2 @180kg
Seated shoulder pin press dead stop1x1@100kg
3x5@90kg
3x10 heavy tricep ext
Short and sweet

Squats 2x5@140 4sets of 5@170.
1x10 @100kg
Squats still feel awkward
Leg extension 3x15
Leg curls 3x15
Done

Bench press day,
Warm up : actually I'm going to say what that is today, 5mins on stationary bike, dis locators 3x5 borrowing grip every rep,windmills 15 each direction each side, tricep ext single arm and both until loose I guess,kickback abductor stretch 2x20secs on each leg, if I feel like it I may do body weight hangs to decompress the shoulders a little.

Right: 60kg x 10
100kg x 5
140kg x 5
160kg x 3
Then 5 sets of 3 with 180kg
Floor pin press dead stop : 3x3 @150kg
3x15 tricep extension stack.
Would liked to have done a bit more but recovery is on my mind.

Looking very strong mate impressive work going on in here

Great work mate. I can see your sets with 180 are creeping up, very nice indeed.

Did you ever watch those cooking shows? Well we are are watching how you make your bench soup. I am now a bench fan because of your recipes.

Cheers guys it's all coming together nicely,
Deadlift day 5x5@195
Cable rows 3x10
My belt has decided to fall apart arggh

good volume on them there deads.

I bet you go more than 260 in the tank

x 2

Cheers guys, would be nice to get the deads going again, probably my most troublesome lift tbh.

Bench press day
Warm up bar - 160kg
4x4@180
Pin floor dead press
150 3x3
Hammerhead tricep ext
3x15 on each w/n/m
3sets
Ytwl 3x15 on each.

Daedlift
Warned up went up to 250 pleased with that as I haven't done over 200 In a while.
Then 4x5@190
bent over row 3x5@150
Wide lat pull 3x10
Narrow 3x10
Done

Weather has been way above normal these past couple days. In a couple days predicted to drop big time. Nice benching. How often do you squat? I could roll back and look at your journal.i was thinking 2 days week 1x lighter 1x way up there?

Thats some serious rowing John.

Billytheold said:Weather has been way above normal these past couple days. In a couple days predicted to drop big time. Nice benching. How often do you squat? I could roll back and look at your journal.i was thinking 2 days week 1x lighter 1x way up there?[

I used to do say deadlift with a squat veriation or light squat then on squat day flip it around, might go back to it thinking about that.