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» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)09-01-2013 @ 21:00 
WEDNESDAY - 09/01/2013

LEGS

SQUATS

(80% of 1RM = 155kg)

60kg X 6
90kg X 6
110kg X 6
130kg X 6

175kg X 3 (Up 5kg from last week)
175kg X 3
175kg X 3
175kg X 3
175kg X 3
175kg X 3

140kg X 8

LEG PRESS

150kg X 6
200kg X 6
225kg X 6
270kg X 6
300kg X 6
315kg X 3
325kg X 3
350kg X 1
370kg X 1 (PB)
385kg X 1 (PB)

LEG CURLS

8 Plates X 50
8 Plates X 50

LEG EXTENSIONS

8 Plates X 50
8 Plates X 50
» 90kg X 3 overhead (Go to post)09-01-2013 @ 14:58 
hifilover said:TBH twice a week, IMO, for shoulders is too much. Only a small muscle group and they'll get hammered when you train chest as well dont forget!

Mix your exercises about; for instance one week i'll do standing strict presses from racks; standing dumbbell push presses, lateral raises and heavy upright rows/high pulls etc... Week 2 I'll do: push presses from racks, seated dumbbell presses, front raises and plate raises (head to overhead, no lower) etc...

I found that doing other stuff like clean & seated presses work VERY well indeed (clean the bar from the floor to shoulder height; sit back down on a bench with NO back support and aim to do 5 x 5's). Other presses that have helped are Big Z presses in the racks (sit down on the floor in a rack/power cube; set pins to shoulder/chin height and then press the bar from there). It's a dead press but great for really grinding out the reps Grin


Cheers mate, never attempted the Big Z press so this will be a good time to add it to my routine while im still getting it together. Will drop it back down to 1 session a week aswell.
» 90kg X 3 overhead (Go to post)09-01-2013 @ 14:30 
Funky_monkey said:Nice bit of Salsoul Nugget in the background. Do you find that you're limited to what you can lift due to the length of your arms? I'm not particularly tall but with long arms I struggle with overhead.


Yeah can be a pain as i enjoy overhead it seems to be the one lift that takes a lot longer to improve for me so iv started training it twice a week now.
» 90kg X 3 overhead (Go to post)08-01-2013 @ 22:08 
hifilover said:Agree with widening the grip; you'll find that currently your OH presses are more triceps than shoulders; ideally you want an even split between them

I've got lanky'ish arms at 6ft 4 so my grip is wide'ish; about thumb on the ring of a knurled bar

You want your forearms to be 90degrees to the bar so that when you press your arms go up and outwards slightly but not too wide that you struggle to lock out; but also not too narrow so that your grip is narrower than your shoulder width!

I may be talking s**te but for me the above works very well...


Yeah will definetly try widening my grip as im the same at 6ft4 and stupidly long arms, cheers mate
» 90kg X 3 overhead (Go to post)08-01-2013 @ 21:50 
Post Edited: 08.01.2013 @ 21:50 PM by stephen9069
Big_Vess said:My advice widen grip and get your arse lower for the clean use more legs, hips through, come up onto you toes.


Will widen my grip and give it a go Friday and post a video, i tend to use a narrow grip when benching aswell. What do you mean about hips through mate ?
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)08-01-2013 @ 21:22 
nails said:You've got a s**t load of volume in there mate. Very impressive.


Cheers mate, struggled tonight though
» 90kg X 3 overhead (Go to post)08-01-2013 @ 21:14 
Post Edited: 08.01.2013 @ 21:20 PM by stephen9069
Rusev said:put your grip slightly wider you may find it more comfortable

and try drive threw the legs more with make it easier ie push with legs explode off shouders

if you drive then for a split second 'stop' like you did then try to press you have lost all the power

ie i have pressed 85k but can push press well over 100 with the right technique



Cheers mate, the best iv managed overhead was 105kg but that was last year sometime been working on building the reps up

» A hairy, slightly ginger mans attempt at strongman (Go to post)08-01-2013 @ 20:40 
Daws87 said:
It's a killer but I like it lol.


lol good session mate, hopefully your back heals up soon.
» A hairy, slightly ginger mans attempt at strongman (Go to post)08-01-2013 @ 20:27 
Dont hear that to often "Love Squatting" lol Grin
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)08-01-2013 @ 19:42 
TUESDAY - 08/01/2013

BACK

DEADLIFT

(80% of 1RM = 205kg)

60kg X 10
100kg X 8
140kg X 6
180kg X 4

(Belt on, Straps on)

225kg X 3 (Up 5kg From last week)
225kg X 3
225kg X 3
225kg X 3
225kg X 3
225kg X 3

140kg X 12

BENT OVER BARBELL ROWS

50kg X 12
60kg X 12
70kg X 12
80kg X 12
90kg X 12

BACK EXTENSIONS

40kg X 10
40kg X 10
40kg X 10
40kg X 10
40kg X 10

21'S (HAMMER GRIP BAR)

20kg X 21
20kg X 21
20kg X 21

This session was the complete opposite to last night, after the deadlift it went down hill from there just struggled to stay motivated tonight maybe lack of food played its part. Fingers crossed tomorrows session goes a bit better.
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)07-01-2013 @ 20:40 
Daws87 said:Good session mate!


Cheers mate shoulders are feeling it now
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)07-01-2013 @ 20:07 
MONDAY - 07/01/2013

SHOULDERS

SHOULDER PRESS (FROM SQUAT RACK - OLYMPIC BAR)

(80% of 1RM = 85kg)

60kg X 6 (Strict)
70kg X 3 (Strict)
80kg X 3 (Strict)
85kg X 2 (Strict)

92.5kg X 3 (up 2.5kg from last week - Push Press)
92.5kg X 3 (Push Press)
92.5kg X 3 (Push Press)
92.5kg X 3 (Push Press)
92.5kg X 3 (Push Press)
92.5kg X 3 (Push Press)

60kg X 12 (Strict)

SHRUGS (OLYMPIC BAR)

100kg X 15
110kg X 15
120kg X 15
130kg X 15
140kg X 15

SEATED SHOULDER PRESS (PLATE LOADABLE)

70kg X 6
80kg X 6
90kg X 6
100kg X 6

(Working lockout)
80kg X 6
90kg X 6
100kg X 6
110kg X 6

(Working initial press)
50kg X 6
60kg X 6
70kg X 6
80kg X 6

DUMBELL FRONT RAISES

10kg X 10
10kg X 10

DUMBELL SIDE RAISES

10kg X 10
10kg X 10

BENT OVER SIDE RAISES

10kg X 10
10kg X 10

ONE ARM DUMBELL PRESS

25kg X L3, R3
30kg X L3, R3
37.5kg X L3, R3
45kg X L1, R1
50kg X L FAIL, R1

21'S (EZ-BAR)

20kg X 21
20kg X 21
20kg X 21

Was just one of those sessions that you really enjoy everything felt good and strong, was a bit gutted on failing the 50kg with the left but will get that hopefully next week or the week after.
» Sunday sessions at Hercules Gym, Colchester, Essex (Go to post)06-01-2013 @ 17:45 
You get my PM mate ?
» Sunday sessions at Hercules Gym, Colchester, Essex (Go to post)06-01-2013 @ 13:35 
Ill jump in on that mate
» 90kg X 3 overhead (Go to post)04-01-2013 @ 21:07 
nails said:I can understand the belly clean practice, I do it as. Learned my lesson the hard way, couldn't power clean an axle in a comp and the belly clean took all my energy. If it needs work then put the time in. Belly cleaning an axle feels different to an oly bar, just thought Id throw that in there.


Yeah i can say its not up there as one of my more enjoyable lifts but like you said got to put the work in, unfortunately im not in the position to use an axle at the minute so oly bar has to be used.

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