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» The Road to Elite (Go to post)12-08-2015 @ 12:32 
High bar.
170*10, 180*10, 190*10.
Low bar
200*2*1.
5400kg


Bench 110*2*(3*3) rest pause.
Close grip 120*5 . 130*9 pr?.
3750kg

Back raises 5 sets.
» The Road to Elite (Go to post)12-08-2015 @ 12:32 
Db bench
32*10,40*10,50*12, 55*18 (8 rep pr)
40x35
Btnp
60*2*10. 50*15.
9370kg

Tri work 5 sets.
Curls 4 sets.
Side raises 4 sets.
» The Road to Elite (Go to post)10-08-2015 @ 13:31 
C1W2S4 - light prs.
High bar Pause squat.
160,170,180pr,185pr,170. X6s.

Spoto bench.
120*2*8, 130*8 pr, 120*10pr,125*10pr.

Rack pull 200,220,240pr x6s.
» The Road to Elite (Go to post)10-08-2015 @ 13:31 
C1W2S3 - Dead reps, floor reps
Deadlift
195 3 sets of 10.
5850kg
skipped deficits due to time and not sure how great they would have been after 30 reps w/195.
really gassed, trying not to throw up for 10-20 mins after.


Floor press
120*8, 125*2*8, 130*10pr. 110*15.
5910kg

Back raises 4 sets.

*need to get some more chins in during these sessions during bench.
*will try to get some extra work in to make up for deficits.
» The Road to Elite (Go to post)10-08-2015 @ 13:31 
High bar 170*10*3.

5100kg

Bench (p) 130*5*2.
Close grip (p) 140*3, 140*5 pr.
2420kg

Back raises.
» The Road to Elite (Go to post)10-08-2015 @ 13:30 
c1w2s1 - misc upper
*lower body mob drill

incline db press
46 x 5 x 10,
btnp
50 x 3 x 8 + 60 x 8,
5980kg

lat pull downs 5 sets,
tri ext 5 sets,
curls 4 sets,
side raises 4 sets.
» The Road to Elite (Go to post)03-08-2015 @ 13:20 
C1W1S3
Pause Squats
160, 165, 170, 175 x 6
180 x 3
Spoto press
100,110,115,120 x 10, 110 x 12
Rack pull
200 x 3 x 6
» The Road to Elite (Go to post)31-07-2015 @ 11:48 
first real session ramping it back up, very easy, but just finding the groove again.

DEADS
180 X 8 X 3 (4 rest pause sets)
Deficits
160 x 3 x 10

Floor press
110 x 5 x 10

GHR 3 sets.

everything moved well, this will be my easiest session for the next few months, looking forward to ramping things up i've got some things i'm really excited about hitting further down the line.
» The Road to Elite (Go to post)29-07-2015 @ 18:32 


30kg meet pr.
5kg squat pr.
matched dl pr.
» The Road to Elite (Go to post)20-07-2015 @ 17:31 
QUAT/BENCH/SPEED PULL
Squat.
200*2,220*1,
230*1
235*3.
*5kg off my best triple, though this was w/ more of a deload so feeling postive about my squat strength coming back up to all time best.

Bench
150*2,
160*1,
160*1,
160*2 pr.
*i think i failed this before my last meet, so to double it after a couple singles was sweet.

Deadlift
140*10-12*2s.

*i will be going and doing my upper volume workout tonight, because the meet this weekend is for more experience and might be fun to lift metal objects w/ my mates..

video coming soon..
» The Road to Elite (Go to post)20-07-2015 @ 17:30 
200*12*2 deadlifts, ~1 min rests.
*these felt sweet, i'll do a similar session on sunday but w/lighter weights.
*now just a week and a half out from the meet.


Floor press
140*2,150*1,
155*1,pr
160*1,pr
140*3*3.
* could have doubled 160 on a good day but had some tendinitis to deal with today.

Back raises
5 x 10
Chins
5 x 10

bw: 106.3 oops,
» The Road to Elite (Go to post)15-07-2015 @ 12:59 
LOW BAR SQUAT
200 X 2
220 X 2
230 X 1
190 X 3 X 3
*First time lb in ages, so felt funky. next cycle i'll make sure to inc more of this inc pause squats, but again this meet is a stepping stone, tick the boxes, gain more experience.

BENCH
140 X 3 X 5 VPR
CLOSE GRIP
150 X 2
155 X 2 (5KG PR)
*like butter, best bench session ever.
CHINS
5 X 10

bw 105.8
» The Road to Elite (Go to post)15-07-2015 @ 12:59 
Db shoulder press
34,40*10,
44*5pr,
32*2*12.

Btnp
50*3*10.


Seated row 4*10.
Tri Oh 3*10
Hammer Curls 3*10
side raises 3*10
prehab pec fly 5 sets.
Rear fly 3*10.
» The Road to Elite (Go to post)13-07-2015 @ 11:40 
C2W4S5 - variation meet.

HIGH BAR PAUSE SQUAT
180 X 2 - no belt.
200 x 2
210 x 2
200 x 2 x 2 - never gad 4 2's above 200 so this was a pr.

SPOTO BENCH
140 X 3
145 X 3
150 X 3 PR
CLOSE GRIP
140 X 6
*right shoulder hurt a bit after the spoto stuff

DEFICIT DEADLIFT
200 X 3
210 X 3
220 X 3
230 X 2
*just check i did the same back in oct.
*not too concerend as had done a lot of work before hand.
*would like to pull 240 odd for a single on the deficit.

BACK RAISES 5 X 10
CHINS 5 X 10
» The Road to Elite (Go to post)13-07-2015 @ 11:39 
C2W4S4 - FLAW PRESS
140*6 pr
150 *3 pr - first rep misgrooved so went for another set.
150 *4 pr! - so surprised, maybe 4-5 possible if fresh...
130 *9 - 3 rep pr.

150 is an old pr i did ~9 months ago, so i look forward next week to tackling 155-160, ideally peaking this up to a double or single so i can see how closely it correlates to my bench.
really enjoying floor press and look forward to now going back and trying to get some prs now i've raised the bar.

LAT PULL - full stack 5 sets.
DB O.H TRI - 20 X 4 X 12 PR
BTNP - light prehab.

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