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» The Road to Elite (Go to post)12-01-2015 @ 23:21 
Post Edited: 12.01.2015 @ 23:21 PM by SFW247
SQUATS
165 X 8 X 3 1 minute rest times, paused quite a few last reps.
175 X 2 X 5 felt sluggish feeling the fatigue, but easy enough.

BENCH
70 X 2 X 15
100 X 10
PAUSE BENCH
125 X 5 X 3
TOUCH N GO
110 X 15, 9, 12
120 X 4, 5

FLYS
5 X 12
HAMSTRING CURLS
65 X 5 X 12
SIDE RAISES
4 X 12

- in a little fatigue debt after a few days on the spin and first week back into training, nothing to be worried about, need to keep on top of the shoulder/pec mobility.
- definitely prefer the sbds *i switch up the rehbands and the sbds on throw away sessions i use the rehbands.
» FAINTS! pressing 60kg - video included. (Go to post)12-01-2015 @ 19:33 
Post Edited: 12.01.2015 @ 19:33 PM by SFW247


a little entertainment, an old video of mine.

we thought it was pretty funny i guess it could have been pretty dangerous.

yes he said "TITS" before he passes out.

share and enjoy.
» 600 total @ 75kg (Go to post)12-01-2015 @ 10:25 
some awesome sessions going on, keep up the good work.
» The Road to Elite (Go to post)12-01-2015 @ 10:14 
Weekly tonnage:
squat: 8583kg

bench: 13985kg (inc db press)

deadlift: 19707kg
(+9000kg of bent rowm, dont feel close enough to inc in the total but feel that this will bring my pulls up)

bw avg: 102.6kg

my pulling volume has never been this high so look forward to some huge results.
as it was a "heavy" week on squats the volume is much lower.
» The Road to Elite (Go to post)12-01-2015 @ 10:01 
a little extra day thrown in so i hit project hamhocks.

bent row
90 x 5 x 10
i'll keep upping this slowly. linear lat progression.

seated hamstrings
65? x 5 x 10
i'll go heavier on this in future just don't like to go mad on first time on an exercise, i actually got a good contraction in the hamstrings quite surprised, i'll throw these in if i get time in the future.

got a squat bench tonight so didn't go mad yesterday.
» The Road to Elite (Go to post)10-01-2015 @ 18:22 
Post Edited: 10.01.2015 @ 18:42 PM by SFW247
2 CT PAUSE SQUATS
185 X 2 X 4

190 X 4

*previous pr was 180x4, was going to do less of a pause but did 2ct.

PRESS
75 X 4 X 4
SHOULDER RAISES
5 X 12
CURLS
5 X 12
*didn't hit chest or tris today had some tendinitis.. might get some sleeves to help me get through this program.


DEFICIT PULLS
150 X 3 X 10 - no belt, nice and light.

- probably go in tomorrow and hit some more bodybuilder stuff.
» The Road to Elite (Go to post)09-01-2015 @ 13:24 
BENCH
WARM UP
60 X 40, 80 X 15, 100 X 10, 120 X 5
PAUSED
130 X 4 X 3 + 4
TNG
110 X 4 X 6

DEADLIFTS
165 X 8 X 3 - on the minute, probably half no belt.
PLATE PULL
180 x 3 x 8
RDLS
140 X 3 X 8

*I can't workout if i find the plate pulls harder, i think not having the inital inertia from the floor slows it down, less quads more hams which is the goal of my cycle.
» Road to the 2015 GBPF classic (Go to post)07-01-2015 @ 16:06 
nice pause squat.
» The Road to Elite (Go to post)07-01-2015 @ 15:23 
Post Edited: 07.01.2015 @ 15:56 PM by SFW247
FRONT SQUATS - S2
125 X 5 X 5

*these felt dreadful the postioning is awful but bar speed is fast, very low rpe just feels heavy need to learn how not to choke me out. i've done 140x7x4 then finished with 8 reps not that long ago so i can do more it just feels heavy. running basic linear prog with this.

DB PRESS
32 X 4 X 15
FLYS
4 X 15
PUSH DOWNS
4 X 15
CURLS
4 X 15
CHINS
6 X 6 - 36 REPS, Slowly building back up...*no pun intended* used to hit 100 a session.

STIFF LEGS
150 X 4 X 6
*project hamstrangs is in order.
» 250kg squat @ 100kg (Go to post)05-01-2015 @ 23:42 
I said:well, this is a 10kg pr moved faster than my 240.

not sure on what my true one rep max is but look forward to finding out in a couple of months.

- this was a match of my pr.

- this was after the 240, a 10kg pr , capped it there though to walk out on a high note, roll on 260...

thought i'd post it here to get some thoughts.
» The Road to Elite (Go to post)05-01-2015 @ 23:40 
Post Edited: 05.01.2015 @ 23:50 PM by SFW247
SQUAT:
High bar 200x5x2, paused a couple last reps..

Low bar 210x2x2 paused last rep last set for a pr.
* these flew up felt so easy, first day back in the office so a little fatigued.

Then onto bench where my left pec was again niggling and jiggling. (need to stretch the titties out more often).
BENCH:
100x10,tng - done every session as a warm up.
paused 115x5x3,
100x2x12 tng, - hit two sets as it felt so rubbish needed to make the reps up
110x3x6 close grip, pausing last rep - usually hitting 8+

Everything felt very heavy look forward to conditioning being back where it was, damn deloads.
Finished with

80x5x12 bent row.

*I'll need to be on top of mobility on calfs and ankles as I can feel the high bar putting stress on them a little more.
*Did about 20 chins, time to up this to 50 a session to start with.
» The Road to Elite (Go to post)05-01-2015 @ 10:30 
military press
60 x 5 x 12
side raises
lat pull downs
curls
bent row
70 x 10 x 12

this was done on saturday, rest on sun,tonight i'll be squat benching and i'm excited.
» The Road to Elite (Go to post)02-01-2015 @ 17:35 
Post Edited: 12.01.2015 @ 19:03 PM by SFW247
BARBELL SQUATS WITH BAR PLACED ON THE FRONT OF THE BODY:

120 X 5 X 5 rpe 5 (sub 15 mins) i guess if it was going to choke me out.
140 x 3
150 x 3 rpe 6


- still no proper training until monday, hat-dang its so exciting.

this is basically the 3rd ever front squat session i've ever done.
i decided as you probably have i suck at them.
shouldn't have a weakness, so they're in the program.
look forward to seeing the progress over even a month.
might do an over warm up next week also, 155-160 area get a low rpe 180 predicted, just floating some ideas.
» THE DRAGON 2.0 (Go to post)02-01-2015 @ 15:45 
that squat man, lovely - great way to enter the year, been watching your videos for a couple of years great to see the progression.
» 250kg squat @ 100kg (Go to post)02-01-2015 @ 11:53 
JH said:Good Squat.


thanks man, followed your training for a while now - a complement from you means a lot.

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