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» New year, new log. (Go to post)28-01-2014 @ 21:06 
Squat, 3+

Squat
Bar X 10
60 X 3
100 X 2
120 X 1
135 X 1
147.5 X 1
157.5 X 10 (wtf?)
Jokers
167. 5 X 2
170 X 2

Beltless paused squats
140 X 1, 1, 1, 1, 1
» New year, new log. (Go to post)26-01-2014 @ 21:06 
OHP 5+

OHP
bar X 8
40 X 5
45 X 1
52.5 X 15

Klokov press
40 X 3
42.5 X 3
45 X 3
47.5 X 3
50 X 3

Benching (T&G)
50 X 10
70 X 10
90 X 10
100 X 5, 5
90 X 10, 10
80 X 10, 10, 10

Dumbbell bench
22 X 20, 16, 14

Cable crossovers, lateral raises and tricep pushdowns for reps ranging from 5 - 30 to finish.
» New year, new log. (Go to post)23-01-2014 @ 20:29 
Cheers bud, It feels better already haha
» New year, new log. (Go to post)23-01-2014 @ 15:10 
Strain my trap even worse and squat more day (Deadlift 5+)

Deads
70 X 3
120 X 3
150 X 3
170 X 1
190 X 7
175 X 5

Beltless squats
70 X 3
90 X 2
120 X 1
130 X 1
140 X 1
150 X 1
160 X 1 (pb)

Belt and wraps on
170 X 1
190 X 1
170 X 3

Paused squats with belt
150 X 1
155 X 1

Paused without
140 X 1, 1, 1
120 X 3

The 190 X 7 deadlift was stupidly easy and fast but my trap rebelled against me so looks like I'll have to find a few ways of working around it for a little while. No high bars, possibly no fronts, definitely no high pulls/ heavy shrugs.
» New year, new log. (Go to post)22-01-2014 @ 13:38 
Bench Day 5+

paused benching
bar X 12
70 X 2
80 X 1
95 X 9
100 X 1
105 X 1
110 X F (f**k sake)
90 X 5X5
60 X 5X10

Rear delt flyes
5 X 20
8 X 20, 20, 20, 20

Incline
40 X 22, 14, 14

OHP
bar X 5
40 X 5, 5

Face pulls
14 X 40
18 X 30
24 X 30

TRX press-ups/ flyes X 5, 5, 5

Dips X 10

Pushdowns
22 X 10
24 X 10
32 X 10
20 X 25

cables crossovers
4 X 20
6 X 20
9 X 20

TRX bodyweight rows X 25

Shoulder is still a bit sensitive from rugby cleaning the bar for OHP and dips hurt like hell to do. Pissed about the 110 fail but we all have bad days.
» New year, new log. (Go to post)20-01-2014 @ 22:56 
Post Edited: 20.01.2014 @ 22:58 PM by BaconWarrior
Squatting 5+ week

squats
bar X 10
70 X 5
100 X 5
120 X 1
130 X 1
belt on
140 X 12
150 X 1
160 X 1
170 X 1
180 X 1 (BOOM!)

Beltless paused squats
130 X 5
135 X 1
120 X 1 (couldn't be arsed)

Didn't high bar this week because of a strained trap from playing rugby at the weekend. Happy with the 180 joker set, loads more there. could have got more than 12 with the 140 if I wasn't so unfit. Might do a single with 190 with wraps in the next few weeks. Made a point of keeping the belt off for longer while working up, becoming too dependent on it. Will be doing my paused squats beltless for the foreseeable future.
» New year, new log. (Go to post)19-01-2014 @ 20:48 
Post Edited: 19.01.2014 @ 20:51 PM by BaconWarrior
Shoulder is in bits still trained OHP.
» New year, new log. (Go to post)19-01-2014 @ 20:48 
THIS IS OHP DAY!!!

OHP
bar x 8
40 X 3
50 X 3
55 X 1
59 X 8

Dumbbell shoulder press
14 X 10, 20, 20

Dumbell bench press
14 X 10
30 X 10, 10, 10, 12 (paused reps)

Lateral raises
5 X 20
6 X 20
7 X 20

TRX row X 100 reps total
» New year, new log. (Go to post)19-01-2014 @ 20:47 
Post Edited: 19.01.2014 @ 20:48 PM by BaconWarrior
Good luck, Danny.
» Put myslelf back together-AGAIN (Go to post)19-01-2014 @ 20:47 
I'm starting to get into more beltless work myself as I'm getting a bit dependent on it, love doing the 20 reps stuff too.
» Put myslelf back together-AGAIN (Go to post)19-01-2014 @ 17:47 
157.5 beltless is monstrous! Good work mate!
» New year, new log. (Go to post)16-01-2014 @ 12:14 
1+ week deadlift

Deads
70 X 5
120 X 3
150 X 1
170 X 1
200 X 1
223 X 3 (touch and go)
Dead stop pulls
130 X 10, 10, 10 (no belt or straps), 10 (with straps), 15 (with belt, no straps)

Squat
70 X 3
120 X 2
140 X 2
150 X 1
160 X 1
165 X 1

Beltless squat
140 X 3

Paused and beltless squat
120 X 5

Pendlay rows
60 X 15, 10, 12

Snatch high pulls (hang)
60 X 3
80 X 3
80 X 10

Chins X 10, 10, 8

TRX inverted row X 30, 20 ,20

45 degree back extension (with plate held behind head)
Bodyweight X 20
10Kg X 15
15Kg X 13
Bodyweight X 30

s**tty f**king session, didn't feel good, wasn't up for it, hadn't really recovered from Mondays squatting. Warm up sets felt slow. Left in a s**t mood, going to keep the same training max for next cycle and try and beat my numbers. Hammies and glutes are in tatters, wanted at least 6 reps on my top seat.
» New year, new log. (Go to post)14-01-2014 @ 12:02 
1+ day benching

Paused bench
bar X 10
70 X 5
80 X 1
90 X 1
110 X 5
85 X 5 X 5

behind the neck push press
70 X 5
90 X 2
100 X 3

Behind the neck jerk
110 X 1
120 X 1
130 X Fail (2)

Behind the neck push press
70 X 12

OHP
50 X 5, 5

Superset
Incline bench X 50 X 15, 15, 10
Rear delt flyes
7 X 15, 20, 20

Tri set:
Wide grip bench
50 X 3 X 15
Rear delt flyes
7 X 3 X 20
Dumbbell shoulder press
16 X 10 ,8 ,8


Cable crossovers
11 X 10
14 X 4 X 10

Hammer curls
12 X 26 reps
» New year, new log. (Go to post)13-01-2014 @ 21:05 
Squat Day! WHOOOO!!

531 week

Low bar (with belt)
bar X 10
60 X 5
100 X 5
120 X 1
130 X 1
140 X 1
150 X 1
160 X 8
Joker sets
170 X 1
175 X 1

Pause squat
145 X 5 (last rep was UGLY)

High bar
150 X 1 (ugly as well)

Beltless low bar
120 X 3, 3,

Beltless high bar
60 X 10
» New year, new log. (Go to post)12-01-2014 @ 18:42 
Extra bodybuilding day!

OHP
bar X 10
40 X 5 X 10

Dumbell shoulder press
18 X 12, 10 ,8
14 X 20, 15

Seated incline dumbbell curl
14 X 20, 16

worked up to a top set of 8- 10 reps cable tricep pushdowns and cable EZ curls then did 15- 20 rep drops sets

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