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» The Road to Elite (Go to post)02-03-2015 @ 10:43 
WEEKLY TONNAGE
s - 11,160
b - 20,935
s - 10,010

avg b.w 104.1

things to inc re my convo with Cass going forward.

- sldl
- rdl
- good mornings
- reverse hacks

- hip thrusters
- ham curls
- 45 hypers

also think im going to run a similar method that has helped my bench on my squat starting in a couple weeks, i think this and the ast work for my dl lock out will really give my total a nice boost.
» The Road to Elite (Go to post)02-03-2015 @ 10:21 
- warming up i felt sore and tight everywhere so thought i'd go sans belt.
NO BELT PAUSES
180 X 2, 190 X 2
HIGH BAR
170 X 3 X 4

PAUSED NB FRONTS
120 X 3 X 5
- felt grooved on these today.

REVERSE HACK SQUAT
40,90,140,190,220,250 X 10
- Felt good on the glutes, next time i will try to 3-5 x 10 around 200.

SPLIT SQUATS +16KG, 4 x 10

ABS W/SWISS BALL 4 X 15
GLUTE BRIDGE W/SWISS BALL 4-5 X 10
» The Road to Elite (Go to post)02-03-2015 @ 10:13 
BENCH
135 X 4 X 2 PAUSED
110 X 15 TNG
110 X 10 CG
110 X 13 WIDE GRIP

DB PRESS
40 X 10
46 X 3 X 10

TRI ROLL OUTS
16 X 4 X 10
STRAIGHT ARM PULL DOWNS
4 X 12

TRI W/ROPE
4 X 10
UNDERHAND PULLDOWNS
4 X 10

PEC FLY
115 X 4 X 10 PR
REAR FLY
4 X 10

CURLS
4 X 12
» The Road to Elite (Go to post)27-02-2015 @ 13:00 
DEADS
210 X 3
NO BELT
170 X 8 X 3 - 60s rest
SLDL NB
170 X 3 X 6
GOOD MORNINGS
70 X 4 X 8
BENT ROW
70,80,90,100,110 X 8 PR
45 D' HYPERS
5 X 12 - SQUEEEZE.

ABS W/SWISS BALL
GLUTE BRIDGE W/BALL
» The Road to Elite (Go to post)25-02-2015 @ 14:16 
BENCH
100 X 10
FEET UP
120 X 5 X 3
CLOSE GRIP
125 X 3 X 5 - last rep paused
TNG
105 X 2 X 12

MILITARY PRESS
60 X 18
80 X 5
60 X 15,12,12
11,215kg

PEC FLY
105 X 4 X 10
TRI PUSH DOWNS
STRAIGHT ARM PULL DOWNS

REAR DELT FLYS
LAT PULL DOWNS
4 X 10

TRI WITH STRAIGHT BAR + ROPE /BURN OUT FOR 1 MIN.
» The Road to Elite (Go to post)24-02-2015 @ 17:41 
SQUAT
190 X 5 X 2
200 X 3 X 3 -
done in just over 15 minutes.
FRONT SQUAT
120 X 4 X 6

CALVES 30 X 10
LAT PULL 90 X 10
REAR DELT X 10
5 ROUNDS

QUAD EXTENSIONS
HAM CURLS
4 X 10

AB W/SWISS BALL
GLUTE BRIDGE/HAM CURLS W/SWISS BALL.
» The Road to Elite (Go to post)23-02-2015 @ 14:53 
TONNAGE
S 4870
B 33828
D 6440

The nature of the lower days was much heavier so lower vol.

avg bw 104.2

been doing a lot more volume on ast work on the lower days also which is not inc in these totals.
» The Road to Elite (Go to post)23-02-2015 @ 14:38 
BENCH
100 X 12
110 X 18
115 X 12
CLOSE GRIP
115 X 2 X 6
90 X 30 PR
90 X 15
WIDE GRIP
90 X 23 PR

DB MED INCLINE
40 X 3 X 10

TRI ROLL OUTS 5 X 10
PEC FLY 4 X 10
REAR DELT WORK
TRI PUSH DOWNS
CABLE CURLS
» The Road to Elite (Go to post)23-02-2015 @ 14:36 
PAUSE SQUAT
180 X 3
200 X 5 (2 REP PR)
210 X 3 (2 REP PR)
HIGH BAR
180 X 5 (PR)

FRONT SQUATS
NO BELT
100 X 3
120 X 3
140 X 3 (PR)
BELT ON
160 X 4 (1 REP PR) - Disappointed with this.

LEG PRESS
6 PLATES PER SIDE X 15
5 PLATES X 20
4 PLATES X 20 - DROP SET.

HAM CURLS
QUAD EXTENISONS
HANGING AB WORK
CALF WORK
AB W/SWISS BALL
» The Road to Elite (Go to post)20-02-2015 @ 16:45 
very tight and sore everywhere so i couldn't complete the planned session unfortunately.

BENCH
115 X 3
135 X 3 - sketchy due to being so sore despite lots of warm ups.
CG
110 X 5 X 10
- Found this less stress on the shoulder which was very beat up.

FLAT DB PRESS
36 X 4 X 12

TRI EXTENSIONS
STRAIGHT ARM PULL DOWNS
ONE ARM PULL DOWNS

TRI OVERHEAD EXTENSIONS

DB CURLS
SIDE RAISES
» The Road to Elite (Go to post)19-02-2015 @ 18:47 
DEADLIFT
200
220
250
270 - 5KG PR

SLDL NB
170 X 4 X 8

LAT PULL DOWNS
CALFS

SEATED HAMSTRINGS
45'D HYPERS

AB W/SWISS BALL.
» The Road to Elite (Go to post)18-02-2015 @ 10:02 
BENCH
FEET UP PAUSED.
115 X 5 X 3
TNG
100 X 28 (5 REP PR)
100 X 8 (only took a min rest, i was so pumped i nearly failed)
CG
115 X 8,6,9

DB HIGH INCLINE
34 X 3 X 8 - (still way too pumped)
28 x 2 x 8 - (was meant to be getting more reps but so full of blood by this point)

TRI PULL DOWNS
STRAIGHT ARM PULL DOWN
TRI ONE ARM NEUTRAL PULL DOWNS
5 X 12

PEC FLY
105 X 5 X 10 pr

REAR DELTS
LAT PULL DOWNS
5 X 10

CABLE SHOULDER RAISE
ROPE BICEP CURLS
4 X 12
» The Road to Elite (Go to post)17-02-2015 @ 13:19 
4 DAYS OFF TRAINING, got a s**tty cold... but think the body being rested and having all my prs been pre-fatigued it seems like quite a jump.

SQUAT
200 X 1
220 X 1
240 X 3 - (10kg pr)

SPLIT SQUATS
HAM CURLS
5 X 12

CALVES
LAT PULL DOWN
5 X 12

ABS W/SWISS BALL
5 X 12
» The Road to Elite (Go to post)12-02-2015 @ 10:48 
Post Edited: 12.02.2015 @ 11:00 AM by SFW247
DEADLIFTS
225 X 5 X 2
- these felt so slow and my grip felt weak as piss a definite fatigue debt has amounted over this past heavy week, this is to be expected and i look forward to the super-compensation...

2" BLOCKS
220 X 3
240 X 2
250 X 1
260 X 1 PR (10kg)

this really needs to be closer to 270kg, i know i am weaker from this high block so building this up is pretty crucial in helping my 1rm, nice to work up to 90+% on my actual pull.

i have been doing more front squats recently in place of the deficit work so i need to make sure i keep some dl volume up, though people do say fronties help their deadlift.

SLDL NO BELT
170 X 5
180 X 3 X 5

45'D HYPERS +16KG
4 x 10
ABS W/SWISS BALL
4 X 12

this session was completed in one hour inc warm ups due to time constraints.
» The Road to Elite (Go to post)12-02-2015 @ 10:35 
Post Edited: 12.02.2015 @ 10:48 AM by SFW247
this was meant to be a light session and then rest and go for a pr on thursday.
i thought why wait, do it a little fatigued and get more work in.
bad tendinitis in right elbow today after squats yesterday.

BENCH W/PAUSE
130
145
155
165 - 2.5KG PR.

* Really pleased this is a 5kg pr since dec 28th and this is without a deload and training pretty heavy the day before on squats, so hopefully a deload could add a little more, a great confidence boost to do it fatigued.

HIGH INCLINE DB PRESS
30 X 10
40 X 10
46 X 4 (1 REP PR)
36 X 2 X 12

PEC FLY
105 X 4 X 12 PR
TRI PUSH DOWNS
X 4 X 12

REAR DELTS +
STRAIGHT ARM PULL DOWNS 4 X 12

BW 103.6[

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