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» Rise through the ranks (Go to post)11-08-2020 @ 22:20 
Training 11/8/20

High bar squat paused

Bar x 5
60kg x 5
60kg x 3
100kg x 5
100kg x 3
140kg x 3
140kg x 3
140kg x 3

SLDL

Bar x 10
60kg x 8
100kg x 6
Straps on
120kg x 8
130kg x 8
140kg x 8

Standing calf raises

Bw x 15,15,15
» Rise through the ranks (Go to post)11-08-2020 @ 06:58 
Training 10/8/20

Squat - low bar ish

Bar x 10
Bar x 5
65kg x 10
65kg x 5
105kg x 5
105kg x 3
Belt on
145kg x 3
185kg x 1
192.5kg x 6
192.5kg x 6
192.5kg x 6
192.5kg x 6

No time to do assistance tonight. Will come back in and do tomorrow
» Rise through the ranks (Go to post)09-08-2020 @ 21:26 
Training 9/8/20

Bench press - last one of my own programming

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1 (equal pb) - buzzing with this as Iíve been clean for 2 years now and this equals my enhanced pb.

Now under the wing of Sam Bollands.

120kg x 8
120kg x 8
120kg x 8
120kg x 8

Lat pulldown

20kg x 10
40kg x 10
50kg x 10
60kg x 10,10

Incline close grip bench

Bar x 8
60kg x 8
80kg x 8
85kg x 8
85kg x 8

Face pulls

15,15,15
» Rise through the ranks (Go to post)08-08-2020 @ 21:03 
Training 7/8/20

Safety bar squat

Bar x 10
Bar x 5
50kg x 10
50kg x 5
90kg x 5
90kg x 3
Belt on
130kg x 3
170kg x 1
205kg x 2 (pb, pb2)
150kg x 5
150kg x 5

Good mornings

50kg x 10
70kg x 6
90kg x 3

Got myself a coach who will be doing my programming from Monday. It will be the first time Iíve put my training in someone elseís hands
» Rise through the ranks (Go to post)08-08-2020 @ 21:00 
dannyboy73 said:lots of great pbs...your training looks to be going very well mate.


Thanks mate. Itís going quite well but Iím looking at taking it to the next level now so Iíve got myself a coach. Sam Bollands if youíve heard of him?
» We need to talk about Jamal (Go to post)07-08-2020 @ 14:37 
I find it strange that so many people dislike sumo because itís ďeasierĒ yet have no problem with a conventional lifter sticking on a suit and claiming to pull a weight, which they wouldnít be able to do without the aid of equipment.
» Rise through the ranks (Go to post)06-08-2020 @ 19:29 
Training 6/8/20

Conventional deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Straps on, belt on
200kg x 8
210kg x 10 (pb10)
200kg x 8
200kg x 8

2 pauses, 1 after breaking, 1 below knee

180kg x 3
180kg x 3
180kg x 3

Romanian deadís

140kg x 5,5
» Rise through the ranks (Go to post)06-08-2020 @ 12:04 
Training 5/8/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
172.5kg x 1 - wanted 2 but hit the rack on the way up and didnít have a spot
167.5kg x 2
167.5kg x 1 f2. - very close. About 90%
150kg x 3
150kg x 3

Incline bench press

Bar x 10
60kg x 8
100kg x 3
120kg x 1
130kg x 2
130kg x 2

Dumbbell chest press

40kg x 10,10,10

Standing barbell skull crushers

Bar x 10
30kg x 10
35kg x 10,10

Tricep pushdowns

10,10,10,10
» Rise through the ranks (Go to post)01-08-2020 @ 21:56 
Training 1/8/20

Atlas stone - all to 4ft platform

100kg x 1
100kg x 1
120kg x 1
140kg x 1 - much easier than last time too
160kg - 3 fails. Almost lapped it. Getting better at these

Lat pull down

10,10,10,10,10

Close grip lat pull down

10,10,10

Banded external rotations

10,10,10

Serratus anterior raise

5kg x 10,10,10

Face pulls

10,10,10

Rear delt flies

12kg x 10,10
» Rise through the ranks (Go to post)31-07-2020 @ 16:40 
Training 31/7/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 5

CGBP

150kg x 1
155kg x 1 f2
155kg x 2 (pb2)

Strict press

Bar x 8
60kg x 2
80kg x 1
90kg x 1
100kg x 2 f3
95kg x 3
95kg x 3

Incline dumbbell chest press

30kg x 12
30kg x 12

Tricep pushdowns

10,10,10,10
» Rise through the ranks (Go to post)30-07-2020 @ 21:56 
dannyboy73 said:great lifting sir. you must be well happy with that session


To be honest mate itís a step in the right direction but I wonít be properly happy until I go over 300kg
» Rise through the ranks (Go to post)30-07-2020 @ 19:31 
Training 30/7/20

Conventional deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Straps on
220kg x 1
Belt on
260kg x 1
280kg x 1 (pb)
225kg x 8 (pb8)

2 pauses - just after breaking and just below knee

200kg x 4
200kg x 4
» Rise through the ranks (Go to post)28-07-2020 @ 20:46 
Training 28/7/20

Front squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 1
105kg x 5
Belt on
105kg x 5
105kg x 5

Face pulls

10,10,10,10

Serratus anterior raise

5kg x 10,10,10

External banded rotations

10,10,10

Hammer curls

12kg x 10
16kg x 10
20kg x 10

Cable curls

10,10,10
» Rise through the ranks (Go to post)27-07-2020 @ 19:15 
Training 27/7/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
171kg x 2 (pb2)
170kg x 1
170kg x 1
Slingshot on
182.5kg x 2
150kg x 8 (pb8)

Incline bench

Bar x 5
60kg x 5
80kg x 5
100kg x 3
120kg x 3
130kg x 2
110kg x 5
110kg x 5

Dumbbell skull crushers

12kg x 10
20kg x 10,10

Tricep pushdowns

10,10,10,10

Overhead cable tricep extensions

10,10,10
» Rise through the ranks (Go to post)26-07-2020 @ 23:40 
Training 26/7/20

Squat

Bar x 10
Bar x 5
65kg x 10
65kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1 - paused
Belt on
225kg x 1
237.5kg x 1
250kg x 1
225kg x 3
205kg x 3

Safety bar squat

50kg x 5
90kg x 5
Belt on
130kg x 3
170kg x 1
190kg x 6 (pb5 & pb6)

Good mornings

50kg x 10
60kg x 10
60kg x 10

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