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» 350kg Raw squat (Go to post)10-11-2013 @ 22:24 
Scary strength!

» Full Body Template! (Go to post)10-11-2013 @ 19:46 
Had my surgery today! Going to make a new journal as this one isn't really relevant anymore and abit out of date. Will put my rehab plans into the new one and maybe diet aswell. Fairly confident in my ability to programme my training effectively at the moment and If I can stay healthy Im going to hit some big pbs in the new year.
» Full Body Template! (Go to post)08-11-2013 @ 17:25 
Post Edited: 08.11.2013 @ 17:26 PM by Jordan
Only a quick one today. My last before surgery!

Strict Press
40x5
50x5
60x5
70x3
75x1
80x1
85x1
80x4
60x10

Rehab front squats
40x5
45x5
50x5

Dips
Bwtx6x2
25kgx3
50kgx3
60kgx4
25kgx12
bwtx10

Pull ups
14/6/6 Rest pause.

Wanted to go heavy today see where I'm at before surgery. 85 press was nice and solid really pleased with that at the lighter bodyweight and the 80x4 felt great considering I don't train with a belt anymore. Dips were ok would have liked more reps at 60 but still pleased.
» Full Body Template! (Go to post)06-11-2013 @ 20:02 
Todays training

Warm up circuit to start

Bench Press
60x5
80x5
100x5
120x3
130x1
140x1
145x1 PB
120x5
100x15

Dips SS Pull ups
3 sets of each to failure

Pulldowns SS Side delts SS Rear delts
10/15/15 x3 sets


So happy with my benching, I hit 142.5 in february/march at 87kg bodyweight and I did this today weighing 78kg. Just wish I had a longer build up as didnt even get to drop to triples etc but I know what works for me now so once I have my surgery and rehab done I can get stuck into training again.
» Full Body Template! (Go to post)03-11-2013 @ 15:28 
Today's training. Decided on a hypertrophy based session as it's the first time I've done a lower session since I hurt my back a couple of weeks ago.

Stair master
10 min level 7

Hamstring curls
2x20 warm up
30x15 - 30x15 - 30x12 squeeze hard at top

Front squat
40 5x5

Leg press 3 second negative no lockout
3 sets to failure rest pause style
Drop set of 3x10 to finish

Pull throughs
3x15

Seated calves
15-12-10

Tried out some modified ghrs at the end.
» Full Body Template! (Go to post)02-11-2013 @ 12:43 
I said:Tonight's efforts

Strict Press
75x5
75x5
75x5
75x4
75x4
60x5

CG pause bench all weights + 12kg in chains
60x3
90x3
107.5x3

Dips
25x5
50x6
50x3
50x3
bwtx15

Pull ups
10,6,6
» Full Body Template! (Go to post)01-11-2013 @ 23:03 
Tonight's efforts

Strict Press
75x5
75x5
75x5
75x4
75x4
60x5

CG pause bench
60x3
90x3
107.5x3

Dips
25x5
50x6
50x3
50x3
bwtx15

Pull ups
10,6,6
» Full Body Template! (Go to post)30-10-2013 @ 21:55 
Bench Press
117.5x5
117.5x5
117.5x5
117.5x5
117.5x5
100x5 long pause last rep

Dips SS Pull ups
5 sets

Seated Rows
5 sets

Seated rear delts
4 sets

Notes: Best 5x5 is about 115 so top progress today. That was 10kg heavier bodyweight aswell. Shame I'm going to have to cut the build up short!
» Future fat bastard training (Go to post)27-10-2013 @ 17:42 
93hopkinsonr said:Training 27/10/13


220kg x fail



220kg x 1
220kg x 3


Whats going on here lol
» Full Body Template! (Go to post)27-10-2013 @ 15:29 
Mobility and stretching this morning 20 minutes

Paused CG Bench

60+12 in chains x3
80+12 in chains x3
100+12 in chains x3
105+12 in chains x3
105+12 in chains x3
105+12 in chains x3

Lat pulldown
15,15,10,10,8

Rope Pushdowns
5x10

Incline curls
4 sets to failure
» Full Body Template! (Go to post)25-10-2013 @ 22:57 
I was planning on hitting some paused bench today as I didn't really want to standing press due to my back but when I got to the gym no benches were free so decided I would work up slowly and press.

Warm up circuit

Strict Press
40x5
50x5
60x5
72.5x5
72.5x5
72.5x5
72.5x4
72.5x4
60x5

Dips
20kgx5
40kgx8
40kgx3
40kgx3
20kg to failure
bwt to failure

Pull Ups
5kgx10
5kgx6
5kgx6
5kgx6

CSR SS Banded face pulls
3 sets 8-15 reps.

Side delts
4 sets high reps.

Notes: Back has improved alot since injuring it on sunday. The mobility and flexibility work Ive been doing has helped alot. Done a total of an hour per day since monday Im feeling great for it. Pleased I could press but Im not diving back into heavy squats and deadlifts Ive made that mistake before. Will start progressing my mobility work next week and add a lower hypertrophy style session in and see where I go from there.
» Full Body Template! (Go to post)23-10-2013 @ 22:18 
Mobility work for warm up

Bench Press
115x5
115x5
115x5
115x5
115x5
100x5

Dips SS Pull Ups
15/10
15/10
15/10
15/8

Side delt raises 3x20

CSR 15,15,10,11

Seated rear delts 3 sets to failure.

Pressing is in a great position at the moment. I've been doing 2 WODs every day for my mobility and flexibility in the hope of my back improving quicker. Obviously no chance of any lower training at the moment.
» Grandad Goatses trying to stay positive log (Go to post)20-10-2013 @ 16:35 
Great work as usual mate especially around the injury, good to hear its on the mend!
» Full Body Template! (Go to post)20-10-2013 @ 15:55 
Front Squat
40x5
60x3
80x3
100x1
115x1
125x1 PB
92.5 x5 Paused

Deadlift
60x5
100x3
140x1
170x5 - Hurt my back on the last rep.

Bench Press
112.5x5
112.5x5
112.5x5
112.5x5
112.5x5


Notes: Really good session today barring the injury. Front squats are feeling great atm and my bench is in a good position which Im surprised about given the lighter weight bodyweight. Not sure what Ive done to my back, got the ice on etc so will see how it is over the next couple of days Unhappy .

» Full Body Template! (Go to post)20-10-2013 @ 15:46 
Pause Squat 5 count
40x3
60x3
80x3
100x3
110x3

Military Press
70x5
70x5
70x5
70x5
70x5

SLDL
70x5
120x3
150x3

Pull Ups
5 sets

Dips
30kg x12
30kg x5
30kg x3
bwt x8

CSR SS Side delts SS rear delts x2 sets

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