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JustinMcK | Deadlift Training - 23rd January | 23-01-2012 @ 15:44 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *leg press Conv Deadlift 70x10 120x5 170x3 belt 220x1 straps up 250x1 272.5x2 6" Block Pulls 240x1 260x1 280x1 Leg Press 3x10 Low Rows 3x10 each hand 3x10 both hands 3 rounds Weighted Decline Sit Ups BWx15 +15kgx10 (x3) Notes: Need to hammer my lockout with some heavy pulls from above the knee or its gonna let me down badly. Happy enough with speed off the floor at this stage. | ||
JustinMcK | Bench Training - 25th January | 25-01-2012 @ 16:32 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *band stretches, dislocates Bench (middle finger on rings) Barx? 60x10 100x5 paused 120x1 140x1 sling shot 160x3 180x1 not paused after this 190x1 200x1 *right shoulder wasnt happy with any of this from early on so no more pressing movements One Arm TBar Rows 60kgsx10 (x4 each arm) OH Tri Ext 4x10 each side BB Front Raise / DB Side Laterals 2x12 each for two rounds Notes: Last bench was a grinder. Back in the shirt from next week onwards. Looking forward to it. Volume will go way down on heavy bench day especially on all the accessory crap. Something like: Reps to chest (per Southside protocol) Heavy 3 board doubles Heavy DB Rows Out BW last night was at 109.1. Want to be at a 112ish training weight within the next week or two. Sitting at 10 weeks out. ''I GOT IT''...lol. as spotters hands went in | ||
JustinMcK | Squat Deload - 27th January | 27-01-2012 @ 15:10 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | Squat briefs on Barx? 70x5 120x5 170x3 200x3 220x3 Wide Stance GMs 70x10 (x4) Kneeling Pulldown Abs 4x12 Leg Ext 3x15 Notes: Nothing exciting. | ||
JustinMcK | Deadlift Training - 30th January | 30-01-2012 @ 14:35 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | Conv Deadlift 70x10 120x5 170x3 220x1 straps up 250x1 280x2 Leg Press 4x10 Wide Grip TBars 4x10 Lying Leg Curls 3x10 Decline Sitp Ups 4x10 Notes: Still need to work hard on getting the hips through fast. Noticed a slight dip with the knees. :/ | ||
JustinMcK | Bench Training - 1st Feb | 01-02-2012 @ 23:13 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *band dislocates *static stretching Bench barx? 70x10 100x5 140x1 sling shot 150x3 170x3 shirt 200x3 220x3 (v close to touching 3rd, just needed bigger balls, lol) 240x2 - 3b 260x2 - 3b 272.5x1 - 3b DB Front Raises 3x10 Facepulls 10,10,8,8 Short Bar Tri Pressdowns 3x10 Notes: Decent start back in the shirt @ ten weeks out. My new Jack shirt is getting tailored and will be ready in plenty of time for next week. Tonight I just went with my Ace. Old faithful. Garanteed to make me pass out during that last inch. Love it. 272.5x1 to 3 board.. | ||
Rico | ... | 02-02-2012 @ 01:48 | |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Nice training and vids mate, what bar are you using for deads, it looks very whippy! | ||
JustinMcK | ... | 02-02-2012 @ 07:41 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | Rico said:Nice training and vids mate, what bar are you using for deads, it looks very whippy! Thanks mate. Its the Texas Deadlift Bar from Strength Shop. [url=] https://www.strengthshop.co.uk/equipment-and-bars/bars/texas-deadli... | ||
JustinMcK | Squat Training - 3rd Feb | 06-02-2012 @ 08:13 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *rolling *stretching Squat (against single choked averages & lights) bar+bands x10 70+bands x3 130+bands x2 180+bands x2 230+bands x1 250+bands x1 Hypers w/ 20kg plate at head 4x10 Standing Pulldown Abs 4x10 Notes: Suit bottoms to be added from next week. | ||
JustinMcK | Bench Accessory - 4th Feb | 06-02-2012 @ 08:48 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *band dislocates *static stretching CG Bench Press Barx? 60x10 100x5 120x1 sling shot 140x6 160x3 170x3 185x3 Dips BWx10 +20x10 +40x5 +40x5 +40x10 T Bar Rows (side on & single handed) 2patesx10 (x4 each side) V Bar Rows (to belly) 10,8,8,6 BB Shrugs 140x20,20,15,15 BB Curls (w/ fat gripz) 3x10 super setted with V Bar Tri Pressdowns 3x20 Notes: Tendonitis creeping back into right elbow. Suhweet. | ||
JustinMcK | Squat/Deadlift Accessory - 6th Feb | 06-02-2012 @ 15:21 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat Block Pulls (from knee cap) 70x10 120x5 170x5 220x3 270x3 300x3 300x2 SLDL (straps/ DOH) 140x10 (x3) Standing Pulldown Abs 4x10 Leg Ext 4x10 Notes: Last minute change of plan. Pulls from floor will now be done after squats at Sam's Gym on Friday nights. Some BS about structural integrity in the gym we usually pull at on a Monday. They probably just dont like us lol. Not sure if they are getting it sorted or if it can even be fixed. Just gotta go with the flow Mondays will now be Sq/DL accessory which is fine. I had planned to go to 300x3 off the blocks today for three sets but I messed up a few callouses on my left hand and my grip was giving out. I missed the third rep badly on the last set and since I am pulling from the floor on Friday I shut things down. Last set... | ||
JustinMcK | Bench Training 8th Feb - Southside / Week 4 | 08-02-2012 @ 23:04 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *rolling *dislocates Bench barx? 70x10 100x5 120x1 sling shot 150x1 170x1 shirt (jack) 200x3 swap shirt (ace) 220x2 235x2 touched both (prescribed top set) lockout work 260x1 - 3b 270x1 - 3b 280x1 - 3b 250x3 - 3b DB Rows 50x10 (x3) DB Front Raise / Face Pulls 3x10 each CG Rope Pressdowns 3x12 Notes: I trimmed about a half inch off the sleeves of my Jack but still ridiculously tight especially on my left arm which lost feeling pretty quick. I will take another half inch off the sleeves and stretch them out with mini footballs for the week after next (deload next week) and the shirt should be sweet. Ironic since I am actually in a nice groove with the Ace lately. Depending on the next session with the Jack, I may just continue with the Ace for my Alans comp in April. 280x1 off 3 board. | ||
JustinMcK | Squat & Deadlift - 10th Feb | 10-02-2012 @ 23:28 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *rolling Squat (against greens & purples) Barx? Bar+b x10 briefs 80+b x5 130+b x2 180+b x2 suit on straps down 230+b x1 260+b x1 Conv Deadlift 70x5 120x3 170x2 suit on straps down 220x1 straps up 260x1 290x1 Notes: Felt better than last week. | ||
JustinMcK | Bench Accessory - 11th Feb (Deload) | 13-02-2012 @ 08:42 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *band stretching CGBP Barx? 60x10 100x5 sling shot 140x10 140x10 Single Arm T Bars (side on motion) 2platesx10 (x4 each arm) WG Low Rows (to belly) 4x10 BB Shrugs 140x20 (x3) VBar Tri Pressdowns / BB Curls (palms down) 3x15 each Notes: This wasnt the greatest session as my elbows are fried. Squatting the night before was brutal on them so the deload was welcome. | ||
JustinMcK | Squat / Deadlift Accessory - 13th Feb | 13-02-2012 @ 14:16 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *static stretching Speed Deadlift w/ 60kg of chain 70kgx10 110x5 110+chains x3 140+chains x3 (x8) Wide Stance GM 70x10 100x5 (x3) Leg Press 5x10 Pinch Grip on TBar w/ 30lb plates 3 plates x 20secs 4 plates x 10secs 3 plates x 25secs Lying Leg Curls 3x10 Notes: Flying solo today so I got through pretty quick. | ||
JustinMcK | Bench Training (Shirt Deload)- 15th Feb | 15-02-2012 @ 16:00 | |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | *deep heat *static stretching *band dislocates Bench w/ ~40kg Chain Barx? 60x10 60+chains x5 100+chains x3 sling shot 140+chains x1 160+chains x1 180+chains x1 - grinder 170+chains x1 *sling shot off CG Bench 100+chains x5 (x3) TBar Rows plate weight only 75x10 100x10 (x4) Face Pulls / 20kg Plate Raise 3x10 each Rope Tri Pressdowns / Reverse BB Curls light & lots for elbows Notes: No elbow pain which was nice. | ||