View All Posts: SFW247
| » The Road to Elite (Go to post) | 06-04-2015 @ 22:26 | ||
Post Edited: 15.04.2015 @ 14:34 PM by SFW247 BENCH- ON THE s**tTY BENCH. 100x12 120x5p 140x1p - slid all over the place - s**t bench, was thinking 2-3 reps. 150x4p pr (1 rep pr)- no shoes, could have gotten tighter. 150x3p - happy to get a nice 3 after too, with shoes + better bench, would have been better. 130x4x3 close grip, these flew. did 2/2 on the min. 120x2x8 tng 90x23 90x18 *lower than i wanted but left shoulder felt beat after 1st go @150. LAT PULL DOWN 4-5 X 20 UNDERHAND ROW 50 X 4 X 10 SS/W TRI PUSH DOWNS 4 X 10 BNTP 40 X 4 X 12 OH TRI EXT - 18 X 10 , 14 X 4 X 12, 12 X 15 CURLS 35KG 5 X 10-12 *Overall nice pr, but think i have more in me, 150*5 in a couple months perhaps. *140x5x3 next cycle? completely dominate 3 plates. | |||
| » The Road to Elite (Go to post) | 06-04-2015 @ 10:01 | ||
| 140x5x3p *vol pr, moved like butter, next cycle maybe all 140? 120x14, 115x12 close grip. lat pull downs 2x10 full stack, 2x20 half stack wider grip. Db bench 46x3x12 +34x25+12. Underhand machine row ss/w tri work 4 sets. behind neck press 40x3x12 +50x12, bicep curls ss/w side raises. pec fly and I hit chins *hitting lats harder every session now + chins. *next bench cycle, wider on the wide grip. S4: @VILLIAN 2inch block pulls 220x4 240x2 260x2 (10kg pr) 4inch block pulls 220x3x5 *next week i want to try working up on the 4inch block to see the difference in strength felt weak as f**k here. *anything i can do off the 2inch blocks seems i can do off the floor or more as i suck at lockout so bringing these up will help. *no sldl this week as wanted to not put the glute in that position. *first PAIN FREE session. CHINS 5x10+2x8, varying grips. GLUTE HAM pin4: set of 10 pr. pissed around on different settings, still finding the groove. REVERSE HYPERS unweighted 2x12 10kg 2x12 - definitely need weight on these for me really felt a big difference with the weight. next week i'll go ghr hole 4 and bang out sets of 10 hopefully and then hit 10kg reverse hypers. | |||
| » The Road to Elite (Go to post) | 02-04-2015 @ 12:06 | ||
Post Edited: 02.04.2015 @ 12:07 PM by SFW247 This is in place of my usual sq1 session.DEADS: 190 X 8 X 3 *these flew up with zero pain or funkiness, first time since the injury now 4 weeks ago. resisted temptation to squat but looks promising for next week, will pull again later this week. BENT ROW: 90 X 4 X 10 HAM CURLS 4 X 10 45 D HYPERS 5 X 10-15 KB SWINGS 24 X 7 X 10 went in for an extra session just did light mobility for 20mins. rehab: current plan has been using the super nova for 10 mins in the morning, car buffer 1-3 x for 3-5 minutes on and around the area. pre workout routine more glute focused and done before bench also. no squatting this week, just pulling. | |||
| » The Road to Elite (Go to post) | 31-03-2015 @ 10:19 | ||
| SQUAT- Worked up to 180x2, glute hurt bad for a couple days after this defintely re-injured it trying low bar squats with dan green. DL @villian, 220x3 200x5x3 160x2x5-8 sldl no real discomfort, more on the sldls than anything but thats why i went v-light. forgot my leggins which sucked with shorts but everything was pretty easy. 8 sets of chins, various grips. glute hams reverse hypers. *new plan is just to just pull this week and if i feel good try high bar or front squats after. * the meet in may is out of the window, i'll turn up and do a token sq and dl. C2 W3 S1 BENCH DAY. 100x12 tng 120x3p,135x3p,140x3wp,140x3p,135x3p,135x3cgp. 95x29 pr, 95x19w, 110x2x6 close grip. Underhand back machine ss/w 40x4x15 db flat press *go a bit heavier now* Behind neck press 40x4x10 ss/w other back bits. *more for stretch* over head Tri extensions 16x4x10pr ss/w Bicep curls. Pec flys ss/w Chins. *the wider grip and incorrect hand placement really threw me today next session i'll get in a 3-4 140 sets in, i think i need to train wider as i have been doing as it doesn't current feel stronger. *the chins i've thrown in because i suck at them so a good finisher. *rehabing glute a lot more and no squats, i hope for a marked improvement by this time next week - even though may is a right off i need to get back putting kgs on the total, 260 should have been done 3 weeks ago, now 180 feels like s**t. | |||
| » The Road to Elite (Go to post) | 25-03-2015 @ 14:33 | ||
| i benched yesterday but with my glute completely ruined there was no chance of me squatting or pulling. the bench was s**t, really difficult on the unrack and lost quite a bit of tightness. BENCH w/pause 120x4,140x3,150x2 140x3 130x6 120x9pr 100x26 tng wider 100x20 tng wider. BEHIND THE NECK PRESS 40 x 3-5 x 12-15 *during this session i got to train along side my idol and a true ambassador to the sport - dan green. He watched me bench and had nothing to say we just worked up together, nice to not get any criticisms though welcome of course. Dan was pretty beat so hit 205x2. After this we went for dinner and managed to sit next to the man himself and shoot the s**t about training and life - a truly memorable experience. | |||
| » The Road to Elite (Go to post) | 25-03-2015 @ 14:33 | ||
| i benched yesterday but with my glute completely ruined there was no chance of me squatting or pulling. the bench was s**t, really difficult on the unrack and lost quite a bit of tightness. BENCH w/pause 120x4,140x3,150x2 140x3 130x6 120x9pr 100x26 tng wider 100x20 tng wider. BEHIND THE NECK PRESS 40 x 3-5 x 12-15 *during this session i got to train along side my idol and a true ambassador to the sport - dan green. He watched me bench and had nothing to say we just worked up together, nice to not get any criticisms though welcome of course. Dan was pretty beat so hit 205x2. After this we went for dinner and managed to sit next to the man himself and shoot the s**t about training and life - a truly memorable experience. | |||
| » The Road to Elite (Go to post) | 24-03-2015 @ 14:42 | ||
| 40 min there n back to the desk session.. BENCH 125 X 5 X 3 - FEET UP PAUSED ss/w lat pull downs 110 x 2 x 10 - tng ss/w underhand machine 110 x 2 x 7 - cg ss/w "" TRI PUSH DOWNS SS/W ROPE CURLS 5 X 10-12 FRONT RAISES 3 X 8 SS/W TRI PUSH DOWNS PM: DAN GREEN SEMINAR awesome, confirmed a lot of things for me and the methods i'm implementing - he also said my squat was pretty sweet so time to build one my ass can take it. going forward this week: got the super nova ball and just going to do 10-15 minutes per day or more rolling, found a trigger point i think so work on opening that up and increase general hip mobility and specifically the right ankle. | |||
| » The Road to Elite (Go to post) | 24-03-2015 @ 14:35 | ||
| glute: warm up drills , kb swings. felt fine until about 140kg but then then pain got no worse, a high bar narrow stance hurts far less so sticking with that for now. HIGH BAR 195 x 5 x 3 170 x 4 x 6 - i would have usually done 10kg more but high bar + injury. split squats. S5 This week was just rolling the glute and kb swings, lots of other mobs too. | |||
| » The Road to Elite (Go to post) | 24-03-2015 @ 14:35 | ||
Post Edited: 24.03.2015 @ 14:36 PM by SFW247 glute:warm up drills , kb swings. felt fine until about 140kg but then then pain got no worse, a high bar narrow stance hurts far less so sticking with that for now. HIGH BAR 195 x 5 x 3 170 x 4 x 6 - i would have usually done 10kg more but high bar + injury. split squats. S5 This week was just rolling the glute and kb swings, lots of other mobs too. | |||
| » The Road to Elite (Go to post) | 20-03-2015 @ 12:27 | ||
| DEADLIFT 200 X 1 220 X 2 240 X 1 190 X 5 X 3 SLDL 170 X 3 X 6 Good to be back deadlifting, felt my right glute throughout but no pain just present, should be able to get on the right track again now. REVERSE HACK SQUAT 3PPS X 4 X 12 BENT ROW 90 X 4 X 10 HAM CURLS 5 SETS 45 D HYPERS 5 X 10 DEAD HANG CHINS 5X5 ABS W/SWISS BALL 2CT PAUSE 3 X 10 | |||
| » The Road to Elite (Go to post) | 19-03-2015 @ 10:22 | ||
| Extra day- Db press flat 34 x 45pr,35. Med incline 34x30. high incline 30x15. Behind the neck press 40x3x15. Lat pull down 90x5x12. Curls 22x2x12 20x2x10. | |||
| » The Road to Elite (Go to post) | 18-03-2015 @ 10:28 | ||
| new cycle begins. new plan for squats, hopefully my gl00ts hold together. S1: HIGH BAR SQUATS 180 X 5 X 3 160 X 10 170 X 3 X 7 Could feel might right glute moaning on the top of some of the last reps, felt a bit sketchy, just need to get more mobility work in, felt great just to be squatting again and now a couple days on feel no negatives from training it. low bar, caused more stress on it so will have to be careful and may stay all high bar for a while and just nip the numbers back a touch - i have no issue with training more sub maximally anyway. 45 D' HYPERS 4 X 10 QUAD EXTENTIONS 4 X 15 ABS S2: BENCH FEET UP 120 X 5 X 3 - *It was so light so added the feet up to underload. 105 X 23 (3 REP PR) CLOSE GRIP 115 X 3 X 10 tri w/rope 4 x 15 underhand pull down 4 x 15 bicep curls 4 x misc wide lat pull down 4 x 20 military press 60 x 3 x 5 - don't know what was up here, i think i just had a stupid pump and shoulder felt funny so left it, shame wanted to hit 70x8s or similar - didnt do any main db work this day, felt like i had zero energy with these leg doms. pec fly 105 x 5 x 12 straight arm pull downs 4 x 15-20 tri w/rope kickbacks? 4 x 15 tri w/rope one arm push downs 4 x f planks 3 x 45s. - be nice to get this to 3-5 x 1 mins, just upping it a little each time. | |||
| » The Road to Elite (Go to post) | 13-03-2015 @ 13:32 | ||
Luuuuuukey said:Insane volume on that bench session!! got to grow to lift big weights! thanks man. | |||
| » The Road to Elite (Go to post) | 13-03-2015 @ 13:31 | ||
| 4 weeks down, first wave over. Bench 100x10, 120x3p, 140x1p, 150x3x1p, 135x10 tng pr, (5kg pr) 125x13 tng pr, (5kg pr) db press 40x12,46x3x10. One arm push downs, straight arm pull down, push downs 4x15, bicep curls 4x15-20, lat pull down full stack x 3x10, half stack wide grip 3x20. Cable side rises 4x10. Pec fly 105x5x12. Ab work. next 6 week wave starts next week, hopefully so can my squat prog. fingers cross my gl00t doesn't fall off. | |||
| » The Road to Elite (Go to post) | 11-03-2015 @ 14:21 | ||
| monday - hurt my glute doing 215 x 2 x 5. didnt go third set, pissed.. tuesday - bench day 1, great high rep session blew s**t up. wed - off thursday dl didnt happen fri - off sat - called off squat - benched instead, no enthusiasm hit some reps and sets got work in. sun- lat work and some light glutes WEEK 10 S1 Bench 100X12 Tng 115x3p, 135x3p 145x5p pr,145x3p wide pr, - realizing some gains from past month. 135x6p cg, 135x5p wide - feel so comfy at this weight now, any grip for any pause. 120x10 tng 100x18 cg pr - always feels less stressful on the pecs for tng stuff. 100x15 tng feet up. Straight arm pulls 5x15 superset with 3x underhand high and 2x underhand low back machines, 55x4x12 Fred press, tris push downs 4x15, bicep curls 3x15. Overhead triceps 4xf, Pec fly 105X3x10 heavy,75X3x12 lighter. Side raises 4x10, rear delt 2x10. Press ups close grip 4x20 to finish. S2: PULLS First session back so a week and a half off any real squats or deadlifts. NO BELT 170x8x3 SLDL NB 150x3x8 BENT ROW 70x10,80x3x12 REVERSE HACK *pps = plates per side* 2PPS x 10 3PPS X 3 X 10 45 D'HYPERS 4 X 30 ABDUCTOR MACHINE 4 X 12 TRX ABS MISC. | |||