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» The Road to Elite (Go to post)27-01-2015 @ 11:15 
SQUATS
200 X 2
215 X 5 X 2
230 X 3 PR



- Some SI discomfort, hit me straight at 120 so that sucked - going to hit split squats to start and more hip openers, i didnt do as much this session as far as opening the hips.
- some slight ankle/shin discomfort - though did some deep heat and this helped enough to get through no problem.
- happy for a rep pr considering the amount of work done before, i'd like to think on fresh legs another rep.
- definitely builds confidence playing around with 220 area for sets then something heavier, look forward to further along in the training cycle.

LAT PULLS DOWNS
REAR DELTS
HAM CURLS
CALF RAISES + ANKLE STRETCH
QUAD EXTENSIONS
SPLIT SQUATS
ABS

- enjoyed having more time rather than cramming in a bench session, so good to hit extra work that i may have neglected otherwise.
» The Road to Elite (Go to post)26-01-2015 @ 12:40 


WEEKLY TONNAGE
SQUAT - 15,457kg
BENCH - 13,905kg
DEADS - 10,900kg
(+5k of bent rows)

AVG BW 103.8

- still need sbd sleeves for elbows and xl for knees.
- maybe compression cuffs also, tendinitis in right tricep worse this week than ever.
- this week sucked training each day, got to jig things around for next week.
- right ankle impinged again... need to work on this.
- enjoyed super setting calf work with ass to heel - nice stretch.
- i had less problems with two "full" bench days rather than the four halves i have been doing - i need more rest.

rough idea for next week:
SQUAT
BENCH
DEADLIFT
BENCH + FRONT
-
SQUAT + DL
-
» The Road to Elite (Go to post)26-01-2015 @ 12:08 
PAUSE SQUATS
170 X 6 pr
180 x 6 pr
190 x 5 pr
200 x 3 pr

shins burning, ankles still f**ked.
this was day 7 in a row, luckily had a couple days off after!
» The Road to Elite (Go to post)23-01-2015 @ 13:04 
trained 6 days on the spin so feeling a little beat up everywhere...

DEADLIFTS
210 X 5 X 3 - these felt like s**t, up a hole on my belt *6 dont know why i felt so bloated, really threw me into a s**t position.
2"INCH BLOCK PULLS
220 X 2 X 3 - easy setting up the blocks were an asshole but felt good.
- shifting a bit off the waist line would help positioning i feel, i felt best on hole 4 on my belt - just able to get feet where i like them and back flatter.

BENCH
80X16,100X9,120X3
PAUSED
130X3
135X3X3
140X3
TNG
115X10 - lol this is bulls**t whats happened to my conditoning...
115x6

No time for anything else.
» The Road to Elite (Go to post)22-01-2015 @ 14:24 
FRONT SQUAT
135 X 5 X 5

NO BELT DEFICIT
195 X 5
205 X 5 pr

RDLS
170 X 2 X 5
175 X 5 pr

*si joint flaring up again after the rdls i couldn't walk/stand straight for 10 minutes after.
» 180 x 15 Squat (Go to post)21-01-2015 @ 19:10 
more than 5 reps? are you a bodybuilder?
» The Road to Elite (Go to post)21-01-2015 @ 12:27 
Flat dumbbell press.
36x10
40x10
46x10
50x15 pr



55x6 pr
32x2x25
Shoulder raises, tricep extension, curls, lat pull down, quad extensions, flys, mobility. Front squat technique work.
» The Road to Elite (Go to post)19-01-2015 @ 12:54 
WEEKLY TONNAGE:
squat 12,435kg *speed work
bench 19,675kg (inc db & military)
deadlift 20,490kg *rep week, damn this is some sort of pr.
+(5000kg bent row)

AVG BW: 103.3

some thoughts going forward:
*found some nice upper mobility work that i need to be doing every session.
*need to inc upper mob in my pre-workout drills - this will help tendinitis
*order some sbd elbow sleeves.
*continue with calf work, felt great for ankle mob.
*only pause bench 1 x per week
*move 2nd bench main work session to day 4
*put a space between back and front squat day
*go heavier on rdls
*find something better to edit videos as uploading 10 videos each session is s**t
» The Road to Elite (Go to post)19-01-2015 @ 12:54 
Post Edited: 21.01.2015 @ 13:31 PM by SFW247
Squat
175x3x10



190x2x8.



Had extremely bad si pain and couldn't stand up so it took 45 minutes on the top sets. defintely the most taxing workout i've ever done on squats, which is cool as my toughest pulling session was a few days before.
* i was so pleased with this session, great confidence boost for big things.

Bench
warm ups 80x20,100x12,120x5
TNG:
132.5x5x3,

90x2x20.
- nice to see conditioning is back up a little
Close grip
110x3x6.
- felt s**t so did a few easy sets

Stiff legs no belt
170x2x6,180x6.


Flys 4x15, ham curls 4x12, calf work 4x12, rear delt Flys 4x15, lat pull down 4x15.
» The Road to Elite (Go to post)18-01-2015 @ 12:40 
Post Edited: 19.01.2015 @ 12:59 PM by SFW247
BENT ROW
80 x 12
90 x 10
100 x 3 x 10 pr
*defintely will go heavier on these, add more drop sets but get heavy 5-6 reps for a few sets first.

HAMSTRING CURLS
55 x 5 X 12-15

CALF RAISES - great for ankle mob
7 x 4 x 15
REAR DELT FLYS - Defintely too tight on right 1st rib area.
4 X 15

PEC FLYS - prehab
4 X 20

BICEP CURLS
4 x 15
SIDE RAISES
4 x 10
» The Road to Elite (Go to post)18-01-2015 @ 12:40 


HIGH BAR PAUSED SQUAT
150 X 3 X 8
*these felt really good, never done more than 4 on a paused squat.

2" PLATE PULL
190 X 2 X 10 pr
200 X 10 pr

*felt good on these, did these instead of deficits just because i suck more at these at could go a little heavier.
*look forward to working up on the 2" pulls.

PRESS
60 X 12, 65 X 12, 70 X 10pr , 75 x 5, 55 x 15.
» The Road to Elite (Go to post)16-01-2015 @ 11:15 
DEADLIFTS
180 X 3 X 10
2" BLOCK PULL
195 X 2 X 8
*Probably toughest pulling session to date, the sets of 10 got me so jacked up i had to sit down for 10 minutes trying not to puke.
*glad i stuck with the block pulls i would have liked to have done less work but i managed to hit the top rep ranges today so i'm pleased.
RDL
160,165 X 6
170 X 10 PR
*i'll progress these up a little next time round keep reps 5-8.

BENCH
60X20, 90X12,110X10,120X5
PAUSED
132.5 X 4 X 2 *some of these were 2ct
140 X 2
TNG
110 X 4 X 10

FLYS
85 X 4 X 10
HAM CURLS
75 X 4 X 10

» The Road to Elite (Go to post)14-01-2015 @ 11:12 
FRONTIES

130 X 5 X 5
150 X 1
160 X 1

STIFFS
150,155,160,170 X 5s

DB FLAT BENCH
34 X 4 X 15
CHEST FLYS
4 X 15
TRI PUSH DOWNS
4 X 15-25

crippling mid back pain again from front squats, this is the second time i've had this. it's right below the left scap this time - roll, car buffer and time to help...

i think maybe need to work on some thoracic mobility along with something for the pecs and shoulders.

i am very tempted to stop with front squats all together, playing around with front rack felt quite good actually... want to push on with fronts just do not want to get injured doing something s**t, and whilst i am weak at them i sort of wonder if really i am, once i get used to the pain i'll pop up 180. could i be doing something better on this day? don't know. i'll press on for a bit longer.
» FAINTS! pressing 60kg - video included. (Go to post)12-01-2015 @ 23:49 
samue1son said:I nearly crushed myself to death a few weeks ago on the Smith for shoulder press.
Blacked out on the press. Locked out but then I recall nothing but opening my eyes after I came around and found the bar locked me in at the waist. Thank FUC* I had the safety on and matched up the chair to the inch, or I'd have smashed my chest freefall with a heavy weight.

When seeing these vids; at that weight, it's moderately dangerous but better now to learn than later. I love the way people just watch others pass out. I'm a head catcher - passing out as a kid a few times makes me squeamish of cracked skulls on floors and bars Unhappy


well yeah that's the thing at the time we thought nothing about it, it's 60kg he had pressed it so many times but he was still a new lifter.

we laughed and still laugh so hard at the video, but those j hooks could have easily taken a lump out of his skull... it's really f**ked up.

he says tits, then we all say tits just before he hits the ground.
» FAINTS! pressing 60kg - video included. (Go to post)12-01-2015 @ 23:46 
The_Lechamotive said:Is this filmed in actual sugden too?


this was actually in our local gym in st albans.

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