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» The siege of Ireland (Go to post)10-11-2017 @ 14:42 
7/11/17
High bar
190 X 1
170 X 2, 2, 2, 2, 2

Belt offf
120 X 6 X 6

RDL
200 X 10 - PB

Row
110 X 12

PP
70 X 10, 10
--------------
9/11/17

fronts, no kit
130 X 1
110 X 5, 5
Paused
110 X 1
130 X 1

PP
100 X 1
90 X 3 X 3

PBS deads
200 X 1

decline
140 X 4

tit machine
» The siege of Ireland (Go to post)05-11-2017 @ 21:22 
2/11/17

High bar
160 X 4, 4, 4
170 X 1

PBHB
120 X 1
130 X 1

sumo - beltless
230 X 1

Shin to lock
180 X 10

PRess
60 X 8, 8, 6

decline bench
130 X 7
100 X 12 +6 + 3 - RP

leg press
270 X 10, 10, 10
row machine 5 mins
stepper 5 mins

cable row
curls
-------------------------
4/11/17

Bench
150 X 2, 2 - VOLUME PB
140 X 3, 3, 3
slingshot
160 X 1

1+1/4
120 X 3, 3

band bench
100 X 1 - to gassed

LBEB bench tri set - wide/med/narrow X 10 each
60 X 2 rounds - 30 total reps each

squat
220 X 2 - cheapo wraps

power clean
120 X 1
130 X f, f,f
110 X 2, 2

----------------
Today!

18" deadlift
320 X 1 PB

bas***ds
210 X 2

PBS deads
190 X 1
150 X 3 X 3

Paused squat
200 X 3

Incline
90 X 6, 6, 6, 6, 6
50 X 8, 8

stepper 10 minutes

leg ext
pushdowns
dumbbell press
17.5 X 12, 12
» The siege of Ireland (Go to post)05-11-2017 @ 21:16 
26/10/17

sumo
230 X 1
240 X 1, 1, 1, 1, 1

Halting
200 X 2, 2, 2, 2

low bar
170 X 1 - no belt
190 X 1
210 X 1

double paused
150 X 3

press
70 X 1, 3, 3, 3, 3, 3

----------------

31/10/ 17

Squat
200 X 2, 2, 2, 2, 2

Paused front
150 X 1

beltless fronts
90 X 6, 6

PBS deads - paused, beltless, snatch grip
170 X 2, 2

snatch pull
70 X 8

close grip bench
142.5 X 1 - PB

CG spoto, feet up
110 X 5, 5, 5, 5

JM press
70 X 6

guns
meadows shrugs
rear delts
» The siege of Ireland (Go to post)05-11-2017 @ 21:13 
Been training, just been too busy to piss about on Sugden

24/10/17
High bar
170 X 1
belt off
110 X X 6
150 X 1

RDL
150 X 6 X 6

row
110 X 6, 6, 6

Floor press
145 X 2, 2

----------
25/10/17

fronts - no kit
100 X 3
120 X 2, 2, 2, 2, 2

feet together squat
60 X 10

slingshot
160 X 1
150 X 3, 3, 3, 3
130 X 10

legx ext
pushdowns
cable row
» Monolifts (Go to post)24-10-2017 @ 23:16 
andy_shaw said:Hy got a meet in a couple pf weeks with abpu and ive never used a monolift. Could this be a problem? There is a gym not a million miles away from where i live that have one, is it worth venturing over to have a go?? As you can probably guess I'd rather not make the journey but if the difference is quite severe I of course will do.
Thanks chaps


Hi there, I did my first comp with a monolift having never used one before, this was with the Irish equivalent of the ABPU (AIPO). If it's completely the same they may give you the option when giving your rack height to walk it out instead if you reckon you'll be more comfortable with it. Best of luck!
» The siege of Ireland (Go to post)22-10-2017 @ 21:49 
Upper body "push" session with bodybuilder mate

Bench
130 X 8 + 2 forced
140 X 3 + 3 forced


Absolute beasting of pecs, triceps and delts X 2 hours
» The siege of Ireland (Go to post)21-10-2017 @ 20:14 
Sumo
240 X 1
250 X 1
220 X 2, 2, 2,

Bottom half sumo
190 X 3, 3, 3, 3

Squat + cranked reds
180 X 1
190 X 1
160 2, 2

GHR X 15

incline
110 X 1
80 X 6, 6, 6

lat pulldown
3 X 8

pushdowns
3 X 8

Curls with fat gripz
3 X 8

cable row
1 X 20
» The siege of Ireland (Go to post)18-10-2017 @ 20:56 
17/10/17

High bar
200 X 1 - smooth enough

RDL, beltless, DOH
130 X 6, 6, 6, 6

High pulls
110 X 4, 2

Row
90 X 12, 12, 12, 12

T-bar
60 X 8, 8, 8, 8, 8

Wide grip cable row
6 X 8

V-handle row
4 X 10

Rope upright row
3 X 10

cable curl
3 X 8

meadows shrug
25 X 15, 15

ez bar curl
1 X 8

fat gripz curl
2 X 8

-----------------------------------------
Bench
135 X 2, 2, 2, 2, 2, 6

Cg benhc
120 X 4, 4, 4, 3

1+1/4
100 X 3+3+2 - rest pause

JM press
60 X 6

1 notch back dumbbell press
30 X 6, 6, 6, 6, 5

laterals
1 X 8

rear delts
3 X 10

V handle row
3 X 12
2 X 6
1 X 15
» The siege of Ireland (Go to post)15-10-2017 @ 14:55 
14/10/17

Incline bench
110 X 2
100 X 2, 2, 2, 2, 4

Sumo
230 X 1
210 X 2, 2, 2, 2
Shin to lockout
190 X 6

reverse band squat
230 X 1

Paused
170 X 2 - nothing left in tank

Barnell row
130 X 5 - bad

Mid thigh rack pull
260 X 1

Leg curl
JD pump

Dumbbell row
35 X 8, 8, 8

Curls
--------------------------------
today

RDL
240 X 3 - poor

Fronts
160 X 1
140 X 2

Press
65 X 4, 4, 4, 4


24 Circuit
squat/ btn push press/ row/ RDL
60 X 3 rounds

Snatch complex: deadlift/ high pull/ deadlift/ row/ muscle snatch/ squat/ btn push press
50 X 1, 2, 3

Snatch grip row
50 X 10, 10

Incline dumbbells
40 X 12

lat pulldown
2 X 10

pushdowns
Chaos

cable curls
5 X 8

arnold press
12.5 X 8, 8, 8
» Wrist wrap recommendation? (Go to post)13-10-2017 @ 19:20 
Bit late to the party but my $0.02

I love my mark bell gangstas - generally save them for comps/ the run up. Hate wearing them for squatting

Got a pair for strengthshop Odins for training just now and really enjoy them but feel there a bit heavy for squats/ lighter pressing

Had titan max RPM- fairly short, did like for wearing while doing overhead and low bar squats e.g nothing needing a hefty wrap but velcro went quicker than I'd like

My best mate let me try his metal orange wraps, he reckons they're the best he's owned out of a good few brands.
» The siege of Ireland (Go to post)13-10-2017 @ 19:11 
10/10/17

Push press
100 X 2, 2, 2, 2, 2, 2

press
80 X 2
65 X 5, 5

High bar
150 X 4 X 4

Natty lord
100 X 4, 4

Snatch grip DL
220 X 1 - PB

Bottom half sumo
180 X 3 X 3

Snatch pull
100 X 5

Seal row
50 X 15
---------------------------------------

12/10/17

Slingshot bench
160 X 3 - PB

Close grip bench
140 X 2 - PB

Feet up CG spoto press
120 X 5 - meh

JM press
40 X 8
50 X 8

High bar
170 X 1
180 X 1

double paused low bar
160 X 2, 2

GHR X 15, 15

Chins X 5, 5

TRX X 20

ab circuit
» The siege of Ireland (Go to post)08-10-2017 @ 20:56 
Late to the party yet again


3/10/17

High bar
160 X 2, 2, 2, 2, 2, 2
kit off, hands wide
120 X 2, 2, 2

RDL
180 X 6
no kit, doh
120 X 6, 6, 6, 6

Floor press
140 X 6

---------
7/10/17

Bench
157.5 X 1
145 X 2, 2
130 X 5, 5

1+1/4
110 X 5

bas***ds
180 X 1
210 X 1
150 X 2, 2

beltless paused fronties with bands
100 X 2, 2, 2
--------------
today:

Reverse band sumo
260 X 1
230 X 2, 2, 2
210 X 2

Halting sumo
170 X 3, 3, 3, 3, 3

box squat
200 X 1
+ Bands
160 X 2

GHR X 10, 10, 10

Ab wheel X 10, 8

CG spoto, feet up
130 X 1
135 X 1
CG bench
100 X 8

bear complex
70 X 1
90 X 1
100 X 1
80 X 2

snatch pulls
70 X 3, 3

cable row
6X8
pushdowns
5X10
lat pulldown
4X10

dumbbell press , 1 notch back
40 X 5

arnold press
17.5 X 6, 6, 6
» The siege of Ireland (Go to post)01-10-2017 @ 13:00 
Post Edited: 01.10.2017 @ 13:00 PM by BaconWarrior
Squat
70/90/110/130/150/160/170/180/185/190 X 5

Wraps on
200 X 1
210 X 1

wraps off
180/170/160/150/130/ X 5
110 X 1 - 5 sec pause

Trap bar of death - 5 rep dl, walk to next line, 5 rep dl
100 X 1, 1

CG bench
135 X 4
» What music do sugdeners listen to (Go to post)01-10-2017 @ 12:57 
Post Edited: 01.10.2017 @ 12:57 PM by BaconWarrior
I'm a big fan of metal, rap, rock and indie/alt type stuff mostly but I like a bit of everything. Right now I'm really enjoying Frank turner, post malone, as blood runs black, die antwoord, stone sour to name a few.

For training it's either the standard rap/rock/metal combo or outright daft stuff e.g 80's cheese stuff/ love songs/ R&B when I get control of the gym speakers.


Best live bands I've saw:
Blink 182
Frank turner
Black dahlia Murder
Rise against
biffy clyro
Foo fighters
Muse
Prodigy
3OH!3 - more the atmosphere than the music
chase and status

Worst:
villagers
the wombats
david guetta
eminem
florence and the machine
heavens basement
» The siege of Ireland (Go to post)29-09-2017 @ 10:47 
26/9/17

RDL
210 X 3
220 X 3
belt off
110 X 6 X 6 - DOH

high bar
180 X 2, 2, 2, 2
150 X 3, 3, 3, 3

Belt off, paused
110 X 2, 2, 2, 2

strict log
80 X 1
push press
90 X 3, 3

decline
120 X 12

cable row
6 X 10

curls
3 X 10

frame carry
2 trips X 1, 1, 1

---------------------
today
banded bench - doubled reds
110 X 1
80 X 5, 5, 5 ,5

paused squat
200 X 2
double paused
160 X 3

bottom half sumo
180 X 10

TRX row X 15, 15, 15

GHR X 12

prowler
unweighted X 1 trip
50kg X 1, 1, 1

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