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i want to cast a biggef stronger shadow.

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JohnIcon...29-08-2016 @ 14:07 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great workout last 3x3 @ 170 no issues no obvious sticking points felt good then slingshot 3x5@180 nice and Smooth with the exeptio. Of clipping the peg but I still managed to get all reps
Then incline 2sec pause 1x8@100k 2x8105k 2x10 dips.not sure wether to deload then attempt max or just do it next Monday and become part of the 400 club.
dannyboy73Icon...30-08-2016 @ 19:02 
Mask it or Casket !!
Member 4600, 8167 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Go on, do it John

John said:
Then incline 2sec pause 1x8@100k 2x8105k 2x10 dips.not sure wether to deload then attempt max or just do it next Monday and become part of the 400 club.
JohnIcon...02-09-2016 @ 14:30 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
dannyboy73 said:Go on, do it John


Lol thanks Danny Happy if I feel ache free I. Going to go for it !
JohnIcon...05-09-2016 @ 19:55 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Ok so max test tonight Bar x 10 looking for any tightness
Felt good so 60k for 10
100k x 5
140x 1
160x1
170x1 smooth felt really good
180x1 slower on the right side which is strange as I consider my left arm and shoulder to be weaker but locked out reasonable enough,very happy . On to the next target.
JohnIcon...13-09-2016 @ 22:58 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Had a good few days off easing in gently needed to stretch the gluteus and hamies
So sldl working up to 140k nice n light 2x5 then squats 2x5@140k
Wide pull3x10
Single arm row3x10
Leg press Amrap in 1min 3sets
Set 1 57reps 100k
Set2 47reps 200k
Set3 47reps 200k
Trying to get some different fibres working
JohnIcon...15-09-2016 @ 16:58 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Right back to it then working for 190+
Had two weeks off press so
Assistance Thursday
Spoto conservative start 3x10@130k
Ohp 70kx10 3sets
Incline db press 27.5kx10 3sets
Single arm shoulder press alt 3x10
Front felt raise 3x10 12k (don't laugh)
Side delts 3x10 15k
Face pulls ss with reverse pec deck 3x10 on each
Three phase tricep extensions under grip /normal/and overhead/ 10 reps each 3sets
Single arm triceps ext 3x10-12
Done also made a bench blokz out of a yoga block.3 quid rather than 40 odd Happy
dannyboy73Icon...16-09-2016 @ 15:57 
Mask it or Casket !!
Member 4600, 8167 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
congrats on the big 180.

very jealous that i never achieved this level of excellence sir.
JohnIcon...17-09-2016 @ 17:22 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
dannyboy73 said:congrats on the big 180.

very jealous that i never achieved this level of excellence sir.


Cheers Danny I'm guessing popping your shoulder will set you back drastically :/ it's been a real steady as she goes journey I'm hoping to make it to a 200k I'm mindful that longevity is key so slowly slowly catch the monkey lol Happy
JohnIcon...23-09-2016 @ 08:40 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Monday bench was a bit rubbish but managed 10x132.5/ 2x9@132.5/ bit disappointed with that really.but I know I've got to build the base again.

Thursday which I've now decided to call BAD day Bench Assistance Day. Feel quite clever for that lol
Spoto 3x8 @ 132.5
Ohp 3x10 @72.5
Incline db 32.5 k 3x10
Single arm shoulder press 3x10 @ 27.5k
Front delt raise 15k alt arms
Side delt. 15k both
Reverse pec deck 3x10 2count pause
3 phase triceps pull down 3x10
Single arm cable ext triceps 3x10
Done Happy
Robbo91Icon...23-09-2016 @ 09:04 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
730.0 kgs @ 137.5kgs UnEq
Just had a catch up on your log mate. Big bench numbers, well done!

How's the dead lift coming along recently? I'm retiring from dead lifting I think, I cannot stop hurting myself doing it.
JohnIcon...24-09-2016 @ 16:36 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Robbo91 said:Just had a catch up on your log mate. Big bench numbers, well done!

How's the dead lift coming along recently? I'm retiring from dead lifting I think, I cannot stop hurting myself doing it.


Hey mate great to hear from you,yeah bench is really coming on kind of found the grove with it, deadlift wise well still not managed to bring it out of the ditch but tbh consistency has been great as the day I choose for it has been interrupted a lot but ,I have plans as always ,I will not quit Happy sorry to hear your stopping but if you keep injuring yourself it the right thing to do I may have to swollow that bitter pill sometime too ,but not just yet Happy
JohnIcon...26-09-2016 @ 16:33 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Damn my journal is become all about bench lol but back to normal this week.
Bench day
132.5x10 3sets
Slingshot 142.5x10 3sets
Feet up incline bench 3x80k not sure il do these again as I get enough isolation on Thursday.
Goofed about with some French press and stuff. But that was that today.
JohnIcon...27-09-2016 @ 15:06 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Deadlift 180x 5 conventional
Speed deads @145 3x8sets
Light squat 120 x5 3sets
Pendly (spelling) rows 3x10 100k
V handle pull down 3x10
Wide pull down 3x10
Sar 3x10
Really enjoyed this a conservative start but sweated bullets lol Happy
JohnIcon...30-09-2016 @ 00:17 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
B.A.D
Spoto press 3sets of 8 @132.5
Ohp strict apos 3sets of 10@72.5k
Incline db press 3x10@35k each hand
Singe arm shoulder press db 30k 3x20
Front delt 15k
Side 15k 3sets of 10 on each
Three phase triceps press under/norm/over head 10 reps each 3 sets
Single arm triceps pull down.Happy
JohnIcon...07-10-2016 @ 22:48 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Monday bench press
135 x 10 3sets
Slingshot 142.5 x 10 3sets
Incline press 3x10 @ 110
Triceps fried couldn't manage even one dip :/

Tues Deadlift
5x192.5
8x3 @155k
Squat 3x5 @125k
Bent over power row 110k 3x10
Wide grip pull down 3x10
V handle pull down 3x10
Sar 3x10

Thursday rest shoulders

Friday squat 5x3@150k
Then 3x10@120k
Rack pulls 3x5@ 220k
Leg press 200k amrap in 1min (50)
Leg extension 3x10
Calvert raise 3x10 that's what I've been up to this week Happy

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