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» The Road to Elite (Go to post)02-06-2015 @ 13:07 
Post Edited: 03.06.2015 @ 14:30 PM by SFW247
Bench
140*1
150*3*1
130*5
130*8 close grip
90*36 close grip
30*20 feet up close grip
5 sets chins
5 sets lat pull
curls
24s*10s PR!, 24s*8, then another 30-40 reps
50 reps 0h tri ext.
100 reps tri push downs.

» The Road to Elite (Go to post)02-06-2015 @ 13:05 
Post Edited: 03.06.2015 @ 14:36 PM by SFW247
PULLS
240*2
200*6*3
180*5 4"DEF
180*2*5 2"DEF
140*2*10 RDL
6 X 10 CHINS
5 x 10 ghr



SQUATS
200*3
220*3
220*1
CHINS
GHR


*something needs to change
* hurt foot, shin splints, tendinitis across chest and arms

» The Road to Elite (Go to post)28-05-2015 @ 15:36 
tendinitis biceps, chest, shoulder even. holy f**k.
low bar s**t loads of squats the day before and no rest since sat has beat the s**t out of me.

BENCH
130*2*2 Wide
130*2*2 Close
100*2*20 Close
100*18 Close

*close grip obviously less tendon inssues, i think mix of low bar + wider bench efforts = ultimate pain, i could barely lift my arms up never had it that painful.
*did s**t loads of warm ups too but i couldn't shake the pain so this was just any effort to be not complete s**t.

did about 6 sets of sub max pull downs too.

deadlifts tonight hopefully after a good warm up the biceps/triceps feel ok, then a couple days off which i am looking forward to - need to take a look at mixing the prog up though because this is a great way to do less work and be in pain.
» The Road to Elite (Go to post)27-05-2015 @ 13:03 
Post Edited: 28.05.2015 @ 15:37 PM by SFW247
Squat. 205*5*3,
no belt high bar 140*10,15.
Ssb no belt 125*2*6+10. Pr
Sldl 170*3*7.
Chins 6*10.
GHR 4*10.

- Session felt ok , calves f**ked with shin splints during squats.

» The Road to Elite (Go to post)26-05-2015 @ 12:41 
Post Edited: 26.05.2015 @ 17:19 PM by SFW247
such a nothingy sesh:

135*5*3,
115*2*12. 1 (r.o.r)
Then lots of arm stuff and a bit of delts.
18s x 12s OH tris
22 x 5 x 10 curls PR #gunshow

- all top sets done p.o.r i feel so s**t like it but want to build chest strength honestly feel i'd have a better chance close gripping it even though the rom is 5-6 inches more.

- i can't wait to see some actual f**king progress.

- training sat-thurs on the spin so i need to keep in mind the fatigue build up *if it
happens*


» The Road to Elite (Go to post)26-05-2015 @ 12:37 
205*3*2, 210*3, 170*2*12. Split squats 4 sets w/ chains. Sled pushes and pulls with 140kg sled. Then 3 sets of chins.

» The Road to Elite (Go to post)26-05-2015 @ 12:36 
Post Edited: 26.05.2015 @ 12:43 PM by SFW247
Bench 135*5*3,140*2*3.
Wide grip 90*36 pr,
(think 2.5 was off one side for next set but wasn't sure) 87.5*39 pr,
Close grip 105*12,16.
Btnp 55*12,16,10.
Chins 5*10.
Oh tri 5*10.
Lat pull down 4*10.
Tri push downs 6*12.
Loads of mace swings too which I'm getting better at.
» The Road to Elite (Go to post)22-05-2015 @ 13:00 
first thurs night @ villian.

225*2 no belt,
185*8*3 no belt.
deficit stiff legs 160*10,7,9. vpr
Bent row 100*5*8.
Back raises 5*10.
Chins 6*10.

pretty confident with this session, some stiffs on #1 squat day and some ghrs on my sunday session it'll help my pull. just pulling more often.

everything felt really good and easy, did all no belt because the weights are so light, i'll chuck the belt on next week.

back was so smoked after this i could barley walk to the station, huge pumps.
» The Road to Elite (Go to post)21-05-2015 @ 19:01 
130*2,140*4*2, (p.o.r)
110*19
WIDE 110* 12. (r.o.r)
CLOSE GRIP* 12.
BTNP
50*3*13
CHEST PRESS
2.5 PLATES X 4 X 10-12
CHINS
4*10
OH TRI EXT
DROP SET 14x10,12x10,10x3x15
CURLS 3 X 10
» The Road to Elite (Go to post)20-05-2015 @ 13:55 

SQUAT
190*5*3
160*2*12
SSB
105*3*8

SLDL
180*3*5
CHINS
4*10
BACK RAISES
4*10
» The Road to Elite (Go to post)18-05-2015 @ 16:33 
Post Edited: 20.05.2015 @ 13:56 PM by SFW247
DEADLIFTS
AM SESSION
210*2,
180*8*3 no belt,
160*3*6, no belt Deficit sldl.
4*10 Chins.
5*15 lat pull.

PM SESSION
mobility work
45 d hypers 4 x 15
ggbg 4 x 20
calves 4 x 12
hanging abs 6-7 x 10

Bench #2
125*5*3 paused p.o.r
105*2*20 (1 wide) vol pr
110*3*12 close grip. vol pr
6 sets of lat pull downs. (during^)
Btnp 45*4*15.
Chins 3*10.
Chest press 2 plates *3*20, 3 plates *10.
Tri Oh 4*15.
Curls 4*10.
Front raises 4*8

Squat #2
200*5*3,
180*3*6+7.
Followed up with farmers and prowler pushes until i nearly puked.

» The Road to Elite (Go to post)13-05-2015 @ 16:55 
Post Edited: 13.05.2015 @ 17:01 PM by SFW247
First tuesday @ villian, great little intro session.

back squat(LB)
180*5*3

SSB
125*3,
145*3,
165*1,
105*14,12.

Sldl 165*3*5,

chins 4*10.
» The Road to Elite (Go to post)11-05-2015 @ 12:43 
VILLIAN SAT.
front squat no belt.
100*10
120*2*10
140*12 back squat no belt.
5 sets of chins.
*Spent a lot of time coaching
*left si was a little annoying.
back to normal vol next week.

SUNDAY:
Bench feet up 110*5*3, (all pinky on ring)
100*15,
cg 100*2*12,
cg 90*20 feet up.
5 sets underhand pull down.
4 sets straight arm pull down.
4 sets tri push downs.
3 sets btnp.
4 sets db bench.
4 sets side raises.
4 sets oh tri extensions.
4 sets curls.

Finished with 5k in 10min20 on the bike, then 2k cool down.
*enjoyed this, try to beat this sometime next week.
*ordered swimming stuff too for light recovery work.
» The Road to Elite (Go to post)08-05-2015 @ 13:57 
BENCH
100*5*15
LAT PULL DOWN SS.

HAMMER STRENGTH PRESS
2 PLATES x 4 x 15

TRI PRESS DOWNS
STRAIGHT ARM PULL DOWNS

4 X 10 CHINS
» The Road to Elite (Go to post)07-05-2015 @ 12:24 
HB NB SQUAT
140*3*12

FS NB
100*3*8

RDL NB
100*4*15

CHINS
4*10

* First real squat session in over a month, hitting higher reps, roll on the next high phase.

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