View All Posts: SFW247
| » The Road to Elite (Go to post) | 10-02-2015 @ 11:02 | ||
Post Edited: 10.02.2015 @ 11:12 AM by SFW247 i've been most excited about this session since i wrote my programming out, had a lot of excuses and stress was high but managed to get through it and supersede the plan.SQUAT 200 X 8 pr (1 rep pr) 200 x 8 pr 200 x 9 pr (2 rep pr) 210 x 2 215 x 2 ABS W/SWISS BALL 4 x 12 | |||
| » The Road to Elite (Go to post) | 09-02-2015 @ 17:14 | ||
| WEEKLY TONNAGE: S 7,210 B 12,190 D 7,590 - lower vol higher intensity. avg bw: 104 (38.5) | |||
| » The Road to Elite (Go to post) | 09-02-2015 @ 13:49 | ||
Post Edited: 10.02.2015 @ 11:09 AM by SFW247 A FEW BOX JUMPS TO WARM UP*more fun than anything though did get a nice sweat on. PAUSE SQUAT High Bar 200 X 1 210 x 1 Low Bar 220 x 1 (10kg pr) FRONT SQUAT No Belt 120 X 3 140 x 1 - pause Belt on 160 x 3 (10kg pr) 170 x 3 (20kg pr) SPLIT SQUATS 45 DEGREE HYPERS SEATED ABDUCTORS SEATED HAMSTRINGS SEATED QUAD-EXT ABS ROLL OUTS W/ SWISS BALL BW 104.1 - HOLE 4 ON BELT? very strange, felt great on the whole however. | |||
| » The Road to Elite (Go to post) | 06-02-2015 @ 12:26 | ||
| BENCH 150 X 1 160 X 1 - arse came off, set up too tight - wasn't happy. 162.5 x 1 PR - more there, but told myself i wouldnt deviate too far from the plan so maybe next week i'll hit it. CLOSE GRIP 120 X 15 - PR (3 rep) 5 x 15 45 DEG HYPERS PEC FLYS 4 x 12 REAR DELTS SEATED HAMSTRINGS A few mins to failure on each: STRAIGHT LAT PULL DOWNS TRI EXTENSIONS | |||
| » The Road to Elite (Go to post) | 05-02-2015 @ 15:05 | ||
Post Edited: 05.02.2015 @ 15:05 PM by SFW247 DEADLIFT210 X 3 X 8 (never actually done 210x8 before). SLDL 170X3X5 I was way too f**ked up for anything else a lot of excuses but just try to fit some extra work in over the coming days. from the last few days: | |||
| » The Road to Elite (Go to post) | 05-02-2015 @ 15:04 | ||
| DEADLIFT 210 X 3 X 8 (never actually done 210x8 before). SLDL 170X3X5 I was way too f**ked up for anything else a lot of excuses but just try to fit some extra work in over the coming days. | |||
| » The Road to Elite (Go to post) | 04-02-2015 @ 16:01 | ||
| BENCH 140 X 2 150 X 1 PAUSED 155 X 3 PR (5kg pr) *worked up 5kg after just as felt so fast it was stupid to leave it at 150. *tng doesnt feel as grooved right now CG 110 X 20 PR (4 rep pr) 110 X 15 TNG 110 X 2 X 12 ALL 5 SETS OF 10-15: DB SHOULDER PRESS LAT PULL DOWNS PEC FLY STRAIGHT ARM PULL DOWNS TRI EXTENSIONS REAR FLYS ABS - i couldn't believe this session , progress is rolling in.. roll on next couple weeks. bw - 103.1 | |||
| » The Road to Elite (Go to post) | 04-02-2015 @ 15:24 | ||
| No belt high bar 175x6x2, comp 190x2x5. Paused no belt front squat 100x3x5. *these were fun. 5 rounds of circuit: Lat pull downs. Calf raises. Split squat. Abductors Quad extensions. ^all 10-12 reps. | |||
| » The Road to Elite (Go to post) | 04-02-2015 @ 15:20 | ||
Post Edited: 04.02.2015 @ 15:20 PM by SFW247 weekly tonnage:s - 8590 b - 24616 d - 9130 bw avg 104kg joints feel better with new split, feel like i'm seeing some progress creep in, biggest week yet. sbd sleeves feel good! | |||
| » The Road to Elite (Go to post) | 01-02-2015 @ 20:40 | ||
| NO BELT PAUSE SQUATS 160 X 3 170 X 3 180 X 3 PR 190 X 3 PR 170 X 5 PR NO BELT FRONT SQUATS 120 X 3 100 X 3 X 8 *this is the way i'll do front squats in future, good pump, more reps for technique and doesnt take a full session instead i can utilize more specific work HAM CURLS 45 HYPER REAR DELTS LAT PULLS CALFS | |||
| » The Road to Elite (Go to post) | 01-02-2015 @ 20:37 | ||
| INCLINE DB PRESS 40 X 15, 12, 12 46 X 3 STRAIGHT ARM LAT PULL DOWN TRI EXTENSIONS FLAT DB PRESS 30 X 4 X 15 LAT PULL DOWNS | |||
| » The Road to Elite (Go to post) | 30-01-2015 @ 13:10 | ||
| Paused Bench 150 x 2 x 1 150 x 3 pr (1 rep pr) TNG 130 X 10 (3 rep pr) CG 130 X 7 (4 rep pr) TNG WIDE 110 X 2 X 10 TNG 90 X 2 X 12 80 X 8 70 X 5 ^drop set. no time for futher ast work, had to be in and out in 40 mins, pleased with prs, biceps flared up after the 130s so found it tough lowering the bar. vodoo work and maybe more direct lighter bicep work might help - i'll try this next session. nice to be in week 4 and really see some strength gains that i've collected. | |||
| » The Road to Elite (Go to post) | 30-01-2015 @ 12:19 | ||
Post Edited: 30.01.2015 @ 12:20 PM by SFW247 BLOCK PULLS220 X 3 240 X 3 250 X 3 PR STIFF LEGS 170 X 3 190 X 3 PR 200 X 5 PR BELT ON: 210 X 3 PR SPEED PULLS 170 X 10 X 3 within 10 mins.. SPLIT SQUATS HAMSTRING CURLS REAR DELTS LAT PULL CALF RASIES STRAIGHT ARM LAT PULL DOWNS ABS Shane jerman told me to shove a finger up my ass when i pull, i have been practicing. | |||
| » The Road to Elite (Go to post) | 27-01-2015 @ 18:42 | ||
Post Edited: 27.01.2015 @ 20:18 PM by SFW247 BENCHPAUSED 140 x 2 x 5 PR 130 x 4 x 3 TNG 100 x 20, 12 CLOSE GRIP 100 X 2 X 12 | |||
| » The Road to Elite (Go to post) | 27-01-2015 @ 18:41 | ||
shanejer said: You don't lock your knees or use your glutes to lockout your desdlift FYI how can i use more of my glutes in the lockout? | |||