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John | ![]() | ... | 29-08-2016 @ 14:07 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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. | ||
dannyboy73 | ![]() | ... | 30-08-2016 @ 19:02 |
Mask it or Casket !! Member 4600, 8167 posts SQ 240, BP 162.5, DL 255657.5 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. | ||
John | ![]() | ... | 02-09-2016 @ 14:30 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | dannyboy73 said:Go on, do it John Lol thanks Danny ![]() | ||
John | ![]() | ... | 05-09-2016 @ 19:55 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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. | ||
John | ![]() | ... | 13-09-2016 @ 22:58 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 | ||
John | ![]() | ... | 15-09-2016 @ 16:58 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 ![]() | ||
dannyboy73 | ![]() | ... | 16-09-2016 @ 15:57 |
Mask it or Casket !! Member 4600, 8167 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | congrats on the big 180. very jealous that i never achieved this level of excellence sir. | ||
John | ![]() | ... | 17-09-2016 @ 17:22 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 ![]() | ||
John | ![]() | ... | 23-09-2016 @ 08:40 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 ![]() | ||
Robbo91 | ![]() | ... | 23-09-2016 @ 09:04 |
Doesn't like tall people very much. Member 5708, 391 posts SQ 260, BP 195, DL 275730.0 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. | ||
John | ![]() | ... | 24-09-2016 @ 16:36 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 ![]() ![]() | ||
John | ![]() | ... | 26-09-2016 @ 16:33 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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. | ||
John | ![]() | ... | 27-09-2016 @ 15:06 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 ![]() | ||
John | ![]() | ... | 30-09-2016 @ 00:17 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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. ![]() | ||
John | ![]() | ... | 07-10-2016 @ 22:48 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 ![]() | ||
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