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» Stephen9069 Training Journal (Go to post)31-08-2018 @ 18:47 
FRIDAY - 31-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 4

SQUAT

20kg x 15
70kg x 8
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2

DEADLIFT

150kg x 2
150kg x 2
150kg x 2
150kg x 2

GLUTE BRIDGE

70kg x 7
70kg x 7
70kg x 7
70kg x 7

OVERHEAD MED BALL SIT UP

10kg x 7
10kg x 7
10kg x 7
10kg x 7

As per usual squats not feeling right i really got to nail my stance and find what works for me.

First time ever doing glute bridges they are certainly different and a lot harder than expected.

» Nails Log (Go to post)30-08-2018 @ 20:20 
Another solid session mate bench press is looking good.
» Stephen9069 Training Journal (Go to post)30-08-2018 @ 20:12 
THURSDAY - 30-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 3

BENCH PRESS

20kg x 15
70kg x 8
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

DB ROWS

35kg x 7
35kg x 7
35kg x 7
35kg x 7

BAND ASSISTED PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

Was a little difficult getting warmed up today still suffering a little from the doms but im happy to hit 110kg considering its the first time iv benched in about 8 weeks.

» Stephen9069 Training Journal (Go to post)30-08-2018 @ 19:51 
nails said:Great to see you back mate and even better than you're getting advice from such an epic lifter. It will be very interesting to see how this goes. How are all the niggles these days?


My knee is feeling relatively good I think I do need to alter my squat stance a bit more to keep it that way though. As for the rest of the niggles im not sure lol iv got doms so so bad.

As for the routine im excited to see how it works he certainly knows his stuff and had to break down a lot of the layout for me and the reasoning for those specific movements.

I stole your band idea and used a massive cushion from the lounge to be able to do the GHR.
» i want to cast a biggef stronger shadow. (Go to post)28-08-2018 @ 19:22 
looking very strong mate
» Ox's Journal Of Insanity (Go to post)28-08-2018 @ 17:35 
looking lean on your Instagram mate a lifts are still going strong at your lighter bodyweight.
» Nails Log (Go to post)28-08-2018 @ 17:34 
Very impressive on the press mate it was so close and you held it there so its definitely not to far away.

Squatting as strong as always.
» Stephen9069 Training Journal (Go to post)28-08-2018 @ 17:28 
TUESDAY - 28-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 2

SQUAT

20kg x 20
70kg x 12
100kg x 5
100kg x 5
100kg x 5
100kg x 5

DEFICIT DEADLIFT

140kg x 4
140kg x 4
140kg x 4
140kg x 4

SINGLE LEG STEP UPS

70kg x 8 - each leg
70kg x 8 - each leg
70kg x 8 - each leg

GHR

BW(-20kg) x 8
BW(-20kg) x 8
BW(-20kg) x 8

It is shocking how difficult I find squatting those 100kg reps certainly felt a lot heavier than they should of.

I was aiming low on the deficits as iv never done them before it was a little harder to get into position than I thought.

Step ups were a shock lol seriously underestimated how hard these are.

GHR had to be done with a green band to assist the lift.

Overall not a bad session tomorrow will be light cardio and foam rolling/stretching.
» Stephen9069 Training Journal (Go to post)27-08-2018 @ 19:41 
Post Edited: 28.08.2018 @ 13:39 PM by stephen9069
MONDAY - 27-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 1

CGBP

20kg x 20
70kg x 12
90kg x 7
90kg x 7
90kg x 6
90kg x 6

DIPS

BW x 8
BW x 8
BW x 8

DB SHOULDER PRESS

20kg x 10
20kg x 10
20kg x 10

DB FLY

15kg x 8
15kg x 8
15kg x 8

First session of my new routine nothing to heavy just yet this block will last about 3-4 weeks
» Sugden BB 12yo (Go to post)27-08-2018 @ 16:36 
Wayne_Cowdrey said:The lack of replies sums up the current situation Unhappy

I don't understand the mass migration to Instagram. I sometimes have a look on there, and it's in no way better or a replacement for Sugden in my opinion.

Happy Birthday.


It seems to be the general trend now a lot of the forums seem to be relatively quiet.

I dont even think many gyms post up there comps now thats all done via facebook.

I personally only tend to post in my log now or other logs that iv followed from the start and even then thats becoming less frequent.

Its a shame really sugden was good.

Happy birthday Sugden.
» Stephen9069 Training Journal (Go to post)24-08-2018 @ 19:25 
So managing to get over my doms now and decided that if I want to hit my goal of 600 total December iv enlisted the help and advice of AMH_Power hes been brilliant helped me with a routine. He answered all my questions and explained everything clear as day for me.


Iv got a new routine which has me covered for the next 10-12 weeks and will be starting it from Monday will hopefully post up some videos and progress along the way.
» Stephen9069 Training Journal (Go to post)23-08-2018 @ 07:20 
John said:Great work mate, look forward to seeing you smash that total Happy


Cheers mate fingers crossed i stay injury free.
» Stephen9069 Training Journal (Go to post)21-08-2018 @ 16:04 
TUESDAY - 21-AUGUST-2018

SQUAT

20kg x 10

70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

DEADLIFT

120kg x 4
120kg x 4
120kg x 4
120kg x 4

BAND ASSISTED PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

Increased the squatting by a rep and will up it up again by another rep in the next session.

Deadlifting is feeling really rusty the weights not heavy but technique is just feeling more awkward than anything but im sure that will improve with a bit of consistency.

A few little doms in my lats but other than that everything is feeling good and pain free.
» Stephen9069 Training Journal (Go to post)20-08-2018 @ 20:03 
Post Edited: 20.08.2018 @ 20:04 PM by stephen9069
Goal for the end of the year is 600kg total

Bench - 150kg
Squat - 200kg
Deadlift - 250kg
» Ox's Journal Of Insanity (Go to post)20-08-2018 @ 19:49 
Very strong benching that was well fought for mate.

Also you have mastered getting the nose torque into your bag without looking lol.

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