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» The Road to Elite (Go to post)08-07-2015 @ 12:49 
C2W4S2 - Squats and Bench
Hb - "speed" - wasn't so speedy but ticked the box.
170*6*2
180*2*5.


Bench paused 140*2*2+5. *the 5 was pr in the way in which i paused it and moved like butter.
Close grip paused 150*2*2 *never done above 140*2 6 or so months ago, so nice to see some progress.

*warming up on bench i felt so sore from the day before but i got some prs!
*bench is definitely coming along now after a brief pause of no progress.
» The Road to Elite (Go to post)25-06-2015 @ 10:57 
100*10
120*5
135*7 (2 rep pr)
145*5 (3 rep pr)
125*10 (3 rep pr)
125*9
Close grip floor
100*10

Lat pull down 90kg x 4 x 12

Dumbbell press
30*10
40*10
50*10
55*10 pr (6 rep pr)
34*40
volume: 12,865

TRI overhead ext.
20 x 4 x 10

Hammer curls
24 x 4 x 10

side raises
12 x 3 x 12

*huge floor press prs
* huge dumbbell pr, i was surprised but flew up well, roll on the 65kg dumbbells now!
» The Road to Elite (Go to post)25-06-2015 @ 10:56 
C2W3S2 - SQUAT
a heavier day for me, high bar again for the pins.
200 x 3 x 2
Paused
200
210
220 PR

10kg pr for the high bar paused squat, boom! a few prs now in the past week on squat. Very excited about seeing some progress. i left it here as my shins were a little beat due to the last few days of lots of high bar.

bw 104.8 - slowly coming down, dropped cals by 2-300 per day on average, getting down to 103 area is where my pull feels much better and little to no effect on squat leverages etc.

i'll put together video now of bench and squat sessions.
» The Road to Elite (Go to post)23-06-2015 @ 12:09 
C2W3S1 - BENCH.
*did bench instead of light ast work due to going away this weekend.
BENCH:
100*12
120*5
130*3*8 vpr

Close grip 2ct pause
140*2*2

BTNP
60*3*8
50*2*10
8040KG

LAT PULL
90kg x 4 x 12

TRI O.H EXT
18 X 4 X 10

HAMMER CURLS
22*10
24*3*10 PR.

PEC FLY
95 X 15
105 X 3 X 10

REAR FLY
54 X 3 X 10

*got a video of second set of 8 and a close grip set i'll attach to tonights squat session footage.
» Best place to buy cast iron plates in the uk? (Go to post)22-06-2015 @ 16:29 
Best place to buy cast iron plates in the uk?

good quality and best price per kg?

any recommendations?

thanks guys.
» The Road to Elite (Go to post)22-06-2015 @ 14:29 
C2W2S5 - the variation meet.
PAUSE SQUAT (HIGH BAR)
160 x 5 - no belt
180 x 5
190 x 5
195 x 5 pr
200 x 4 pr
4425kg
*first pr's in a few months since the injury, it's going the right way, felt confident again, 210 is my best high bar pause squat, i'll be hitting that in a few weeks.

SPOTO BENCH
120 X 5
130 X 5
135 X 5 pr
140 x 5 pr
2625kg
*not quite prs as ive only done these twice but they have now marked where i am, 140 x 5 spoto , my best tng is 7, close 6 and paused is 5 so very pleased with this as it's a much tougher exercise.

DEFICIT DL
205 X 3 X 5 vpr.
3075kg
*something i've never done before, look forward to hitting 5 plates off the deficit for a pr.
* current pr is 235, would like to get to repping 220 for sets.

*video to come later.
» The Road to Elite (Go to post)19-06-2015 @ 14:53 
C2W2S3 - Dead n Flaw
220 x 5 x 3
blocks
220x3
220x2x5
6160kg.

Floor Press
120 x 6
140 x 3 pr
130 x 5
130 x 3
120 x 2 x 6
Close grip floor press
100 x 2 x 8
5220kg

Chins
3*10

*need to work a touch faster to get more ast work in but on the whole loving the new split.

BW 104.1 this morn, down a touch from my average weight of 105ish.
cut cals down to 3200 and its working, ideally get to 102-103ish, my deadlift feels much better with less of a gut!
» The Road to Elite (Go to post)17-06-2015 @ 13:29 
C2W2S2 - Squat & Bench
High bar
165 x 3 x 10
Low bar
180 x 2 x 8
7830kg

GHR 4 X 12

Bench /rest pause set/
110*8*3
Close grip
125 x 5 paused
125 x 10 pr
4515kg
» The Road to Elite (Go to post)16-06-2015 @ 13:00 
C2W2S1 - Misc upper.
full lower body warm up & mace swings.
BTNP
50*10
60*10
65*7 pr
60*10
50*2*10
3155kg

OH TRI EXTENSIONS
18 X 4 X 10 pr
ss/w
NEUTRAL PULL DOWNS
4 x 15

PEC FLYS
85 X 2 X 15
105 X 2 X 10
115 X 10 pr

REAR FLYS
54 X 4 X 10 pr

*not one to really push the bb stuff but i feel it's important to force growth after too long hitting the same weights.
* if i want a big bench i need to get some mass on my pecs and increase the pop off my chest, hence the btnp to hit the shoulders and tri work, want to hammer tris 2x per week and some delts 2x also.
» The Road to Elite (Go to post)15-06-2015 @ 12:14 
C2W1S5 - MISC
light arms, side raises, pec flys and rehab.

C2W1S6 - SBD
High bar Pause squat:
160 x 5 x 6
180 x 5
5700kg

Spoto Bench:
100x10
110x7,12
120 x 2 x 8
5010kg

Deficit Deads
180 x 3 x 8
4320kg
» The Road to Elite (Go to post)12-06-2015 @ 14:31 
Deadlift:
190 x 3 x 10
Blocks (25kg bumper + small block ,will measure)
205 x 8
205 x 12
volume: 9800kg

Floor press
100 x 10
120 x 5
130 x 5
135 x 5 pr
130 x 5
120 x 10
120 x 8
volume: 5735kg

Bent row
100 x 4 x 10
ss/w
GHR
4 X 10

* i found the block height great, i suck at lock out and i felt pulling from this pos really nailed it, will keep this in, i think it'll really drill that weak pos.
* the new prog split has made me very excited about training, i also like that ive got a couple days to rest up now
» The Road to Elite (Go to post)10-06-2015 @ 12:19 
160 x 8 x 3 - high bar
170 x 2 x 5 - low bar.
*great speed on the triples, felt very comfortable, no shin splints.

did some mace swings after squat then jumped onto the bench.
BENCH:
100 x 10
115 x 3 x 10
125 x 2 x 8 close grip.
*some tendinitis but a lot better now coming away from the wide grip i was playing with.

nothing worth videoing today, didnt hit anything ast wise due to running out of time.

feeling confident about the new split, today i'll go in later and do some rehab then tomorrow, i deadlift for reps with floor press.
» The Road to Elite (Go to post)09-06-2015 @ 12:32 
Behind the neck press
50, 55 , 60 x 14pr, 60x10, 50 x10
lat pull downs
60 reps
hammer curls
60 reps w/22kg4
pec flys
60 reps w/80kg
*need to add these back in as feel they helped really stretch out my pecs/biceps before and recently subbed in btnp instead but its not been as effective in those areas but better for shoulder, so need to do both.
rear flys
50 reps.

very quick session but good to get in a get some nice work in, roll on tomorrows squat/bench.
» The Road to Elite (Go to post)08-06-2015 @ 11:23 
Post Edited: 08.06.2015 @ 12:26 PM by SFW247
after 4-5 days of deload i'm back in... for stage deux.

DEADS
180*8*3
195*3*6 2"inch deficit (50kg plate - will measure)
7830kg of val-yum
chins
farmers w/ thicker handles 80kg x 5 x 2 runs inside.

no benching this session as want to give upper a larger rest as thats the most beat up.

feeling confident after the 4 week high volume block that now i can move into this and start to reap some gainz son.
» The Road to Elite (Go to post)03-06-2015 @ 14:44 
190 x 5 x 2 high bar
200 x 2 x 3 low bar

very beat up, tried to floor press and could barely bring the bar down.
today i'll rest and rehab, tomorrow speed pulls, then fri-sat rehab until sunday where i'll go by rpe.

get into new prog next week back to kingpin/rts split i ran before, more time off recover better.

this past few weeks has been good though, definitely packed some mass on whilst maintaining bw... now its time to use it.

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