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» Road to Folkstone! (Go to post)13-02-2012 @ 08:42 
*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.
» Road to Folkstone! (Go to post)10-02-2012 @ 23:28 
*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.

» Road to Folkstone! (Go to post)08-02-2012 @ 23:04 
*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.
» Road to Folkstone! (Go to post)06-02-2012 @ 15:21 
*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 Happy 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...


» Road to Folkstone! (Go to post)06-02-2012 @ 08:48 
*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.
» Road to Folkstone! (Go to post)06-02-2012 @ 08:13 
*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.
» Road to Folkstone! (Go to post)02-02-2012 @ 07:41 
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...
» Road to Folkstone! (Go to post)01-02-2012 @ 23:13 
*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..
» Chris Jenkins training journal (Go to post)01-02-2012 @ 08:57 
GL for the weekend mate..
» Road to Folkstone! (Go to post)30-01-2012 @ 14:35 
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. :/

» Road to Folkstone! (Go to post)27-01-2012 @ 15:10 
Squat
briefs on
Barx?
70x5
120x5
170x3
200x3
220x3

Wide Stance GMs
70x10 (x4)

Kneeling Pulldown Abs
4x12

Leg Ext
3x15

Notes: Nothing exciting.
» Road to Folkstone! (Go to post)25-01-2012 @ 16:32 
*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 Angry
» New Year, New Thread Same Old Shit (Go to post)24-01-2012 @ 12:15 
Solid start to 5/3/1 mate. Great squattin'..
» Chris Jenkins training journal (Go to post)24-01-2012 @ 12:10 
Havent really even broken your stride since worlds Chris, eh?

Training is solid. Serious numbers mate. Very impressive.
» Road to Folkstone! (Go to post)23-01-2012 @ 15:44 
*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.

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