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» 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
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.

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 PULLS
220 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
BENCH
PAUSED
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?

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