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» 2016 - try and get back on the platform (Go to post)09-08-2016 @ 09:06 
Monday

Paused bench

10 x bar
5 x 60kg
5 x 100kg
3 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg
1 x 170kg
4 x 140kg
4 x 140kg
4 x 140kg

cg bench - 2 rep boards

5 x 100kg
5 x 120kg
5 x 140kg

Tempo bench

6 x 80kg
6 x 90kg
6 x 100kg

Paused high bar squats - no belt/sleeves

5 x bar
5 x 60kg
5 x 100kg
5 x 120kg
5 x 140kg

BTN strict press

5 x 40kg
5 x 40kg
5 x 50kg
5 x 50kg
5 x 50kg

Calf raise

4 x 15

Single arm tricep pushdown

4 x 10

Overhead tricep extension

1 x 30
» 2016 - try and get back on the platform (Go to post)08-08-2016 @ 09:27 
Sunday

Some mobility work and stretching

Preachers curls

4 x 10

Single arm cable curls

4 x 8

Seated DB curls

4 x 8

Pullups

3 x 5

Plate curls

4 x 10
» 2016 - try and get back on the platform (Go to post)08-08-2016 @ 09:26 
Saturday

Squats

8 x bar
5 x bar
5 x 60kg
5 x 100kg
5 x 140kg
2 x 180kg
1 x 210kg
1 x 230kg
2 x 245kg
2 x 200kg
2 x 200kg
2 x 200kg

Box squats - beltless

3 x 190kg
3 x 200kg
3 x 200kg

Paused squats

3 x 150kg
3 x 150kg
3 x 150kg

Pullups

4 x 4

BB row

4 x 8

Hack squat

4 x 8

Leg press

4 x 15

Leg curls

4 x 8

Leg extension

4 x 8

Calf raise

4 x 10

Straight arm pushdown

4 x 8

Tricep pushdown

4 x 15
» 2016 - try and get back on the platform (Go to post)08-08-2016 @ 09:21 
Thursday

Bench - paused

10 x bar
5 x 60kg
3 x 100kg
3 x 120kg
3 x 140kg
2 x 160kg

Pin press

3 x 140kg
3 x 140kg
3 x 140kg

CG bench

5 x 100kg
5 x 100kg
5 x 100kg

Strict press

8 x bar
5 x 40kg
5 x 60kg
5 x 80kg
5 x 80kg

BTN strict press

5 x 40kg
5 x 60kg
5 x 60kg
5 x 60kg

Db chest press

4 x 8

Seated db shoulder press

4 x 8

Front raise

4 x 8

Calf raise

4 x 15

Tricep pushdown

4 x 15

Preacher curls

4 x 10
» The Dump - Bigger & Stronger (Go to post)04-08-2016 @ 12:15 
What's a Nigga bench press?
» 2016 - try and get back on the platform (Go to post)04-08-2016 @ 10:17 
Not as cool as a 600lb bench though!!
» 2016 - try and get back on the platform (Go to post)04-08-2016 @ 09:14 
Weds

Deads - beltless

5 x 70kg
5 x 70kg
3 x 120kg
3 x 160kg
3 x 200kg
3 x 220kg
3 x 220kg
3 x 220kg

Sumo deads

3 x 160kg
3 x 160kg
1 x 180kg
1 x 210kg

Deads against purple bands

5 x 120kg
5 x 120kg
5 x 120kg

Leg press

4 x 20

Calf raise

2 x 25

Hypers

4 x 10

CG pulldown

4 x 10

Low pulley row

4 x 6

DB curls

4 x 8
» 2016 - try and get back on the platform (Go to post)04-08-2016 @ 09:12 
No mate will stick to 120's, once the wedding is done will try and get to 115 bw.
» 2016 - try and get back on the platform (Go to post)02-08-2016 @ 09:31 
That's the plan Bim but we know all to well my track record.

Would like to squat 600lbs in comp.
» 2016 - try and get back on the platform (Go to post)02-08-2016 @ 08:57 
Monday

DB row

3 x 12

Paused bench

5 x bar
5 x bar
5 x 60kg
3 x 100kg
1 x 130kg
1 x 155kg
1 x 175kg
1 x 185kg

Bench - 1 rep board

2 x 170kg
2 x 170kg
2 x 170kg

Paused bench

4 x 152.5kg
4 x 152.5kg
4 x 152.5kg

High bar squat - no belt/sleeves

8 x bar
8 x 40kg
8 x 60kg
8 x 80kg
8 x 100kg

BTN strict press

6 x bar
4 x 6 x 40kg

Calf raise

4 x 15

Incline bench - smith machine

5 x 8

Side DB raise

4 x 15

Overhead tricep extension

4 x 10

Tricep machine

3 x 8
1 x 12

Tricep pushdown with rope

12
12
10
10
8
8
» 2016 - try and get back on the platform (Go to post)01-08-2016 @ 10:11 
Thanks Mate, a GBPF comp towards the back end of the year.

I get married in October so once that's out of the way I will try and do a 6 week build up.
» 2016 - try and get back on the platform (Go to post)01-08-2016 @ 09:59 
Sunday

Squats - low bar/flats

8 x bar
5 x bar
5 x 60kg
5 x 100kg
5 x 140kg
3 x 180kg
1 x 210kg
2 x 230kg
2 x 240kg

Box squats - beltless

4 x 180kg
4 x 180kg
4 x 180kg

Paused squats - beltless

3 x 140kg
3 x 140kg
3 x 180kg

Squats - beltless

8 x 100kg
8 x 100kg

Pullups

5 x 4

Leg extension

3 x 12
3 x 8

Calf raise

4 x 20

Leg curls

4 x 10

Low pulley row

4 x 8

Shrugs

4 x 8

Preacher curls

4 x 12
3 x 8
» 2016 - try and get back on the platform (Go to post)28-07-2016 @ 10:13 
Weds

Deads - beltless

5 x 70kg
5 x 70kg
5 x 120kg
3 x 160kg
3 x 180kg
3 x 180kg
3 x 180kg
3 x 180kg
3 x 180kg
5 x 120kg against purple bands
5 x 120kg against purple bands
5 x 120kg against purple bands
5 x 120kg against purple bands

Pendlay row

5 x 70kg
5 x 70kg
5 x 90kg
5 x 110kg
5 x 110kg

Hypers

3 x 6
4 x 6 + 15kg

Lat pulldown

4 x 10

Hack squat

4 x 8

Seated row

4 x 8

Straight arm pushdown

4 x 8

Z bar curls

4 x 10
» 2016 - try and get back on the platform (Go to post)27-07-2016 @ 09:33 
Post Edited: 27.07.2016 @ 10:25 AM by LeedsMiniPower
Tuesday

DB row (will be doing these before each bench session now)

3 x 10

Bench - all paused

8 x bar
5 x 60kg
5 x 100kg
3 x 120kg
1 x 140kg
1 x 160kg
1 x 175kg
1 x 182.5kg
4 x 147.5kg
4 x 147.5kg
4 x 147.5kg
3 x 160kg 1 board
3 x 160kg 1 board
3 x 160kg 1 board

High bar squat - no belt/sleeves

8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
3 x 160kg paused
3 x 160kg paused
3 x 160kg paused

BTN strict press

5 x bar
5 x 50kg
5 x 57.5kg
5 x 62.5kg

Strict press

5 x 70kg
5 x 80kg
5 x 90kg
5 x 90kg

Leg press

4 x 10
2 x 15

Calf raise

4 x 15

Flat DB chest press

4 x 6
1 x 12

Arnolds

4 x 8

Lying DB tricep extension

4 x 8

Z bar curls

10
10 reverse
8
8 reverse
6
6 reverse

Single arm tricep pushdown

6 x 12
» 2016 - try and get back on the platform (Go to post)26-07-2016 @ 12:21 
Saturday

Got my new SBD belt so thought I should use it.

Squats - flats

8 x bar
5 x 60kg
5 x 100kg
5 x 140kg
2 x 180kg belt on
1 x 200kg
1 x 220kg
1 x 240kg

Box squats - paused

4 x 180kg
4 x 180kg
4 x 180kg
4 x 180kg

Paused - beltless

4 x 140kg
4 x 140kg
4 x 140kg
4 x 140kg

Hypers

10
4 x 6 +16kg

Pullups

4 x 5

Leg press

12
12
8
8
8

Calf raise

4 x 15

Hack squat

4 x 8

Leg curl

4 x 10

Leg extension

5 x 8
1 x 15

Reverse pec deck

4 x 8

Face pulls

4 x 8

Wide grip row

4 x 8

Preacher curls

4 x 10

Shrugs

4 x 8

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