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» Back from the dead (Go to post)04-07-2017 @ 14:24 
didnt feel great today but did what i could

deadlifts - been working on trying to get into a btter start position, today was better but still felt s**t

60x5
60x5
60x5
100x3
100x3
140x4
180x3
suit on - kept straps down
200x3
220x3
240x3
260x1
260x1
260x1

block pulls raw

100x5
140x3
180x3
220x3

snatch grip deadlifts

100kg 4x8

bent over rows

60x8
80x8
100x8
100x8
100x8
100x8

was going to box squat too but hips felt really tight couldnt get down to box and was starting to hurt so left it at that
» Back from the dead (Go to post)02-07-2017 @ 23:51 
friday was meant to squat but switched day round with my usual sunday as having a hip issue and wanted to let it rest a bit

nothing special

strict press

barx10
barx10
40x10
50x10
60x10
70x5
75x5
80x5
85x5
85x5

speed bench with double mini bands
100kg 9x3

bench with cambered squat bar
80kgish 6x8

lateral raises 4x15
seated press 4x25
rear fly machine 4x25
» Back from the dead (Go to post)02-07-2017 @ 13:46 
barx10
barx10
60x5
100x5
120x3
140x3
160x3
shirt on
180x3 -3 board
200x3 -3 board
220x3 - 3 board
240x3 - 3 board
260x3 - 2board

bench with cambered squat bar

100kgish 6x6

chest supportred rows

1 plate x15
2 plate x15
3 plate x15
3 plate x15

lat pull downs

wide 3x10
close 3x10

lateral raises 4x8
bent over lateral raises 4x8

2 board CGBP
4x8 100kg

tate press 4x15
» Back from the dead (Go to post)02-07-2017 @ 13:41 
raw day - raw sumo feels like s**t lately, think mobility issues meaning i cant get into a decent start position and i feel weak as s**t

60x5
60x5
100x5
100x3
140x3
140x3
160x3
180x3
200x3
220x3
220x3

conv against bands - bands added around 50-60kg at top

8x3 120kg bar weight

ssb box squats - kept these light as working on form

130kg 9x3

bent over rows

100kg 4x8

bicep work.

didnt feel great so left it at that
» IPF WORLDS - 120+ Cat (Go to post)25-06-2017 @ 13:29 
ChrisMcCarthy said:
He certainly is...I think he still holds the sub-total "record" and he even has plenty of raw strength in the deadlift (for want of a better term) but due to his squat / bench body-shape he just can't lock it out well enough to hang with Williams overall, especially with Williams potentially pulling 390+.
I would love it if they still gave 4th attempts - Ueppa might have had a record in him today.


pretty sure in IPF they can request a 4th attempt for records but it doesnt count towards total
» Back from the dead (Go to post)08-06-2017 @ 18:30 
wednesday 08/06/2017

bench

raw
bar x10
barx10
60x5
60x5
100x5
120x3
140x3
160x3

sling shot
160x3
160x3
160x3
160x3
160x3

incline DB
25x10
35x10
45x10
50x7

chest supported rows
1 plate x10
2 plates x10
3 plates x10
4 plates x10

pull downs
4x10 close grip
4x10 wide grip

lateral raises 4x8
rear delt raises 4x8

facepulls 4x10

CGBP

4x6
» Back from the dead (Go to post)08-06-2017 @ 18:24 
have forgot to update this lately. cant recall what i did last week.

monday 5/06/17

stayed raw, trying to work on a better start position

Sumo
60x5
60x5
100x5
100x3
140x3
140x3
180x3
180x3
220x3
220x3

conv
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

snatch grip deadlifts

100kg 3x8

ended up leaving it at this as shoulder was hurting bad
» Back from the dead (Go to post)21-05-2017 @ 19:24 
didn't squat this week as wanted to rest biceps.

bench/shoulders/tris 21/05/17 -started with about 10 mins of kettle bell smashing my biceps seemed to help

strict press - only light as haven't done this in ages so building back up

barx10
40x10
40x10
40x10
60x5
60x5
60x5
60x5
60x5

speed bench with bands - no idea on how much bands added
9 triples

bench
60x1
100x1
120x1
140x1
slingshot - maddog
160x3
160x3
160x3

floor press with fat grips
60x6
60x6
80x6
80x6
100x6
100x6

lateral raises 3x10

bent over rear laterals 3x10

facepulls 5x15
» Back from the dead (Go to post)21-05-2017 @ 17:44 
bench 17/05/17

biceps were giving me issues so didnt go as planned

bench
barx10
barx5
60x5
80x5
100x3
120x3
140x3
160x1
shirt on
180x3 - 3 board
220x1 - 3 board
240x1 - 3 board
260x1 - 3 board -l left it at this as biceps were hurting bad

floor press

60x5
60x3
80x3
100x3
120x3
140x3

lat pull downs 3x10 close
lat pull downs 3x10 wide

lateral raises 3x10
seated rear laterals 3x10

2 board CGBP
60x6
60x6
80x6
80x6
100x6
100x6

left it at that
» Back from the dead (Go to post)16-05-2017 @ 17:01 
deadlifts 15/05/17

a lot of volume

sumo deadlift bar
60x5
60x5
60x5
100x3
140x3
180x2
suit on single ply centurion - straps down
220x1
straps up
240x1
260x1
280x1
300x1F - couldnt get into a good position - need to get used to having tight straps again

280...



convention - raw no belt double overhand
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1
180x1



snatch grip kept these light as was getting worn out

80x6
80x6
80x6
80x6
80x6
80x6

bent over rows
60x8
80x8
100x8
100x8
100x8
100x8

back extensions
4x10

bicep work
» Back from the dead (Go to post)16-05-2017 @ 16:32 
Squats 12/05/2017

bar x5
barx5
65x5
105x5
145x5
185x3
briefs on - boss briefs
225x1
245x1
added suit - 2 ply poly overkill - first time using suit and briefs
265x1
285x1
305x1 - high, just getting a feel for gear left it at this as arms were hurting bad



box squats using 30kg SSB

150x5
150x5
150x5
150x5
150x5
150x5

ssb good mornings
110x6
110x6
110x6
110x6
110x6

bow bar arched back good mornings
110x3
110x3
110x3
110x3
110x3
110x3

left it at that as was in lot of pain
» Back from the dead (Go to post)12-05-2017 @ 16:53 
Bench 10/05/17

didn't go as planned, tweaked something in my neck or trap so played it a bit easier

raw bench

barx10
60x5
60x5
80x5
100x5
120x3
140x3
160x3
170x1

Floor press
60x5
60x3
80x3
100x3
120x3
140x3

lat pull downs lose grip 4 sets
lat pull downs wide grip w sets

laterial raises 3x10

rear delt destroyers 40reps

CGBP

100kg 5x6
» Back from the dead (Go to post)10-05-2017 @ 23:32 
Wiegieboard said:best of luck getting back to health matey. Good luck with that 300 squat.


Cheers buddy, health is going in the right direction so hopefully it continues like that
» Back from the dead (Go to post)10-05-2017 @ 16:50 
sumo from floor

60x5
60x5
100x5
100x3
140x3
180x3
suit on - single ply centurion - kept straps down
220x3
240x3
260x3
280x1
300x1 - was not happy with this felt harder and slower than it should have



sumo block pulls

180x3
220x3
240x3
260x3

snatch grip deadlifts
120kg 4x5

back extensions
5x10

upper back good mornings
120kg 5x10

bicep work
» Back from the dead (Go to post)10-05-2017 @ 16:38 
nothing special

box squats - 25kg squat bar
65x5
65x5
105x5
145x3
165x3
briefs on - boss briefs
185x3
205x3
225x3
245x3

cambered squat bar cant recall what i worked up to as first time using bar so didn't pay attention to weight. think i went up to 3 plates 6x5

ssb pause squats 30kg bar
130x5x5

ssb good mornings
5x6 130kg

arched back good mornings - bow bar
100kg 5x6

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