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JeffersIcon...21-02-2011 @ 12:30 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Monday February 21st 2011 @ 7am

Warmup
Chins
BW x many x various grips.

DB Warmup Complex:
5 x 12,12

Military Press:
30 x 10
35 x 10
45 x 8
45 x 8

Work Sets:
Military Press:
50 x 5
55 x 5
60 x 7

40 x 10 x 5

Seated DB Press:
22.5 x 11
22.5 x 9
22.5 x 8
22.5 x 7

Reverse Fly:
10 x 15 x 4

Band Pull Aparts:
Strengthshop Mini bands x many

Band Assisted Chins:
Miniband x many x various grips

Final Thoughts:
First time using my new wrist wraps on the military press and it took some getting used to. Didnt realise how much i bent my wrist when doing these until now that i cant. Felt much stronger and stable though which was good.
Thats about it. Crap week last week, didnt go much at all but back to it this week on the 5's week again.
WiegieboardIcon...21-02-2011 @ 13:25 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11410 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Good session here. nice numbers on the Military press. I think I have a habit of bending the wrists too. Will probably get the wraps on on Tuesday and see how it feels if it's more stable like you said with them.
JeffersIcon...23-02-2011 @ 10:21 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Tuesday 22nd February 2011 @ 7am

Warmup:
Pullups:
BW X Failure x 3

Deadlifts:
75 x 7
75 x 5
90 x 7
105 x 5

Work Sets:
Deadlifts:
120 x 5
135 x 5
155 x 6

90 x 10 x 5

Seated Row:
20 x 12
22 x 12
24 x 12

Smith Machine Pullup:
BW x 15 x 3

GHR:
BW x 15 x 3

Final Thoughts
I hate high rep deadlifts. Thats about all i have to say.
JeffersIcon...25-02-2011 @ 21:02 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Thursday 24th February @ 7am

Warmup:
Chins:
Various grips x failure x a few

Push Ups vs Bands:
15, 15, 15(no band)

Bench Press:
45 x 10
55 x 10
55 x 10

Work Sets:
Bench Press:
70 x 5
80 x 5
90 x 9

22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 11

Inc DB Press:
30 x 10
30 x 9
30 x 8
30 x 6

Smith Machine JM Press:
50 x 15
60 x 15
Band Added
15 x 15
17.5 x 10
17.5 x 10
17.5 x 8

Band Assisted Dips:
BW x failure x a few

Final Thoughts:
After writing this out i have realised that i am using the band for quite a few things. I am finding that with the extra resistance at the stronger points in the movement is really helping, especially for the chins and dips where i am too much or a fat ass to do them without some assistance for more than 1 or 2 reps.
JeffersIcon...25-02-2011 @ 21:07 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Friday 25th February @ 7am

Warmup:
Walking Lunges:
BW x many x many

Squats:
Bar x 10
70 x 10
85 x 10
100 x 7

Work Sets:
Squats:
115 x 5
130 x 5
145 x 5

85 x 10 x 5

GHR:
BW x 11
BW x 10
BW x 10

DB Stiff Leg Deadlifts:
25 x 10
30 x 10
30 x 10

Final Thoughts:
I am such a weak ass when it comes to squats lately. Think after this cycle i may have to back off and rejig my training max as the last 5 set this week was too hard for what it should be this early into the year. My back was still a little sore from the deadlifts on tuesday but that shouldnt have been a problem for the weight i was using today.
The rest of the session was really good. Quite short but did some good work.
JeffersIcon...01-03-2011 @ 12:42 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Monday February 28th @ 7am

Warmup:
Chins
BW x F x not enough.

DB Warmup Complex:
5 x 12 x not enough

Military Press:
Bar x 10
30 x 10
35 x 10
35 x 10
45 x 7

Work Sets:
Military Press:
50 x 3
60 x 3
65 x 3

40 x 10 x 5

Final Thoughts:
Did something to my neck during the first of the 40k x 10 sets. I was stupid yesterday and rushed my warmup a little.
I knew i had to get in and out of the gym quickly and as such rushed the warmup. During the set i felt a twinge in the left side of my neck/trap and now am really struggling to rotate my head at all. Been popping pain killers ever since and am currently sat here with a heat pack strapped to my neck.
Really pissed off at myself for doing it, a little bit more pissed that i actually kept going a little after feeling it go, but im hoping that as i rested it today and have been using heat and ice all the time since that i will be ok to go back to the gym tomorrow morning.
JeffersIcon...04-03-2011 @ 21:05 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Thursday March 3rd @ 7am

Warmup:
Push Ups:
BW x 15 x 3

Band Assisted Chins:
Failure x 3

Bench Press:
45 x 10
55 x 10
65 x 10

Work Sets:
Bench Press:
75 x 3
85 x 3
95 x 4

Inc DB Press:
30 x 11,9,8,7

Smith Machine JM Press:
15 x 15
15 x 12
17.5 x 10
17.5 x 8

Rope Pulldown:
8 x 15
9 x 15
9 x 15
8 x 15

Band Dips:
Failure x 4
JeffersIcon...04-03-2011 @ 21:09 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Friday March 4th @ 7am

Warmup:
Walking Lunges:
BW x many x many

Stretching:
Lots, especially hamstrings.

Squats:
Bar x 10
70 x 10
85 x 10
85 x 10
105 x 8

Work Sets:
Squats:
120 x 3
140 x 3
155 x 3

Leg Extension:
Enough to get some blood flowing and a big stretch at the bottom x 12

GHR:
BW x 12,12,12

DB Stiff Leg Deadlifts:
30 x 10 x 3

Final Thoughts:
Neck stopped me training for 2 days total so was nice to get back in there. Had a heat pack on it from the moment i woke untill i got into the gym and then on it straight after i left. Everything else is find, looking forward to heavy singles next week.
WiegieboardIcon...04-03-2011 @ 23:28 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11410 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Gad you rested your neck. Loads of people just keep trying to train full bore through injuries, making them worse. Good call I'd say.
How's the high rep stuff working for you? Are you noticing a change in your body mass or shape with it all?
JeffersIcon...06-03-2011 @ 09:36 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq
Wiegieboard said:Gad you rested your neck. Loads of people just keep trying to train full bore through injuries, making them worse. Good call I'd say.
How's the high rep stuff working for you? Are you noticing a change in your body mass or shape with it all?


Thanks. Its still a little sore but it doesn't get in the way anymore.

The high rep stuff sucks ass. I used to really look forward to deadlift and squat days but now i am dreading those 5 sets of 10 every time.
Its the complete opposite for bench and military press though, love the extra volume its added and am pretty sure i have added some shoulder and chess size while doing these.

One thing i have to keep on top of is my rest times between these sets, if i wait too long then i basically get nothing out of the sets as i am totally recovered and the weight i then too light.

All in all, im glad i introduced them. Think there is a slow increase in strength and size but any increase is good and helps me think past the hellish torture that high rep deadlifts are, seriously, the lower back pumps are un believable.
JeffersIcon...09-03-2011 @ 23:00 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Monday March 7th @ 7am

Bodyweight: 112kg

Warmup
Chins
DB Warmup Complex
Military Press:
Bar x 10
30 x 10
35 x 10
35 x 8
45 x 8

Work Sets:
Military Press:
55 x 5
60 x 3
70 x 2 (Rep PB)

40 x 10 x 5

Seated DB Shoulder Press:
22.5 x 13, 9, 9, 7

Reverse DB Fly:
7.5 x 20
7.5 x 20
10 x 13

Band Pull Aparts:
Failure x 2
JeffersIcon...09-03-2011 @ 23:02 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Tuesday March 8th @ 7am

Warmup:
Pullups:
Failure x 4

Deadlifts:
75 x 8
75 x 8
90 x 9
110 x 7

Work Sets:
Deadlifts:
135 x 5
155 x 3
175 x 3

Lat Pulldown:
18 x 12
20 x 12
20 x 10

Seated Row:
20 x 12
22 x 12
24 x 14
24 x 15
WiegieboardIcon...10-03-2011 @ 00:13 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11410 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Hey man that's nice deadlifting. How do they feel with the 175s? They going up smooth or are they grinders?
JeffersIcon...10-03-2011 @ 00:19 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		They went up nice and smooth.
Was quite shocked at how easy they went up, only thing that was giving me problems was my grip which i why i had to stop at 3.
WiegieboardIcon...10-03-2011 @ 00:31 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11410 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		With those numbers and feeling smooth, you must be surely ready for a new PB in the not too distant future? Do you mixed grip or double overs or what?

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