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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 TuesdayDB 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 |