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» 600 total @ 75kg (Go to post)28-05-2015 @ 11:30 
Wed 28/05/2015
Deadlift
61kgx5
102kgx5
143kgx3
184kgx1
212kgx1
232.5x1-belt on
252.5kgx2+1f-lost positioning on rep 3, didnt budge, first 2 were the fasted reps ive done on 250+ after watching the video i went back in to do the 3rd rep
40 seconds after....
252.5kgx1

should of been a comfortable new 3rm, but mentally and positionally f**ked it up. still happy to get the 3rd but shame i had to have 40 secs between 2nd and 3rd reps. Will upload the vid once finished work

sum dl
up to 160kgx3

paused squats high bar (with sleeves)
130kgx3x3-best technically these have felt since being reintroduced

deadhangsx 2 30 second sets

upper body circuit x2
lat raises x20
face pulls x15
tricep extensions x15
hammer curls x15
» 600 total @ 75kg (Go to post)26-05-2015 @ 15:28 
monday 25/05/15
Squats-beltless
60x5
100x5
130x3- all high bar
150x1
175kgx3x3

bench press-wide, all paused
100x3
110kgx1-quick!
100kgx3

farmers walk- 20m- on farmers handles
58kg per hand 20mx3

standing row
10x3

upper body circuit- some light curls raises and face pulls

Been inspired by ppls chat by tracking macros, been tracking mine all week, down to 75.7kg morning weight, like training if its tracked its easier to keep on the push. Shouldve done it a long time ago. im alot more disciplined when its logged.
» 600 total @ 75kg (Go to post)24-05-2015 @ 15:01 
OwenL said:lovely mate, need to catch you up!!! Happy


I think you have! your lifting very well

I am enjoying chasing again, 74s is crazy atm, the thought of not been top 3 at gbpf nationals is scary! not many have totalled 600 but apparently a few feel they will surpass that soon
» 600 total @ 75kg (Go to post)24-05-2015 @ 12:46 
23/05/15

Squats
60x5
100x3
130x1- all done highbar for mobility
150kgx1
170kgx1
190kgx1-belted
207.5kgx2-pb!
187.5x2
187.5x2 with sleeves for comparision

this was very comfortable for a double pb. im enjoying hitting some sort of pb each week, wonder how long it will last, but ive done the deadlift version of this for over a year now, now hitting 2 pbs a month instead of 4, this is what i will do for squat

military press
65kgx5x3 sets
superset band face pulls 15x3

defecit deadlift
140kgx3x3- all quick, but tired towards end so left out speed sumo.
» season 2015 (Go to post)24-05-2015 @ 12:40 
fatter_tomorrow said:SSB squat beltless
160x5
190x5
220x5

Leg press
4x12

RDL
80 3x15

sled drag 40m
2 forwards
1 backwards

first time using a leg press in years and I pull my groin, piece of s**t!!

fast session, was sweating my tits off!


westsideeee
» best belt?? (Go to post)23-05-2015 @ 09:44 
i had a zuluglove belt but have recently upgraded to the longhorn buffalo belt, really happy with how it feels compared, looks cool aswell!
» 600 total @ 75kg (Go to post)23-05-2015 @ 09:37 
22/05/15
bench press- all reps paused, wider grip
97.5kgx6x5 sets- getting tired towards set 4 and 5, but all reps nice and smooth
forgot my slingshot so did a couple of fatigued singles
110kgx1
117.5kgx1-nice and smooth with a long pause, feeling optimistic Happy

Wide pullups
bwx8x2
+10kgx8x2

db press incline
28kgsx10
32kgx10
36kgx8
42kgx6-8 hopefully next week

pendlay row
70kgx8x3

some tricep extensions
» Owen's 'strongman' log (Go to post)22-05-2015 @ 10:15 
I see youve picked up your youtube game? good Cool
» 600 total @ 75kg (Go to post)22-05-2015 @ 10:14 
Been away for a fre days up wales, not missed any sessions but trained at awkward times (early day of leaving, late day of return)

Bench all paused
105kgx3x3-monday this felt heavy
82.5x3x6 sets-tue- the difference on a decent bench and bar is massive, felt like i was benching nothing, guess it is really nothing ha
82.5kgx17 tng-couldnt get a rythmm going
87.5x10

Squat monday
170kgx4x3sets- beltless and lowbar, not easy, tired from sats squats
Wed- high bar beltless paused 130kgx3x3- beast these have felt, nice and upright

Deadlift
225x1
232.5x3- was meant to be 240 but was a misload, doesnt matter as it was my easy week, next week 252.5x3 :0

felt really tight last couple of weeks as ive slacked off mobility and yoga, been doing the bare min, going to do at least 15 mins most days and the usual limber 11
» 600 total @ 75kg (Go to post)16-05-2015 @ 12:24 
Friday 15/05/15
Bench press- all paused, pinky on ring (no homo)
97.5kgx5x5-this was ok, not easy but not in doubt
Ballista
110kgx3 all paused
120kgx3- all paused

Wide pullups
10x4

db press
26kgx10
30kgx10
34kgx8
40kgx8- alot more stable, hopefully stronger sooon

Pendlay row
70kgx8
75kgx8x2

tricep extensions
15
12
10

decent session- nice and light, technique is starting to get there now!
» 600 total @ 75kg (Go to post)13-05-2015 @ 20:35 
Post Edited: 13.05.2015 @ 20:37 PM by lrogers75
Tuesdays Bench
85kgx3x6 sets, all paused, all comp width
82.5kgx17- hand slipped ans had to rack for a few seconds after 14 reps, chalk next time
85x12
chins
bw+20kgx6
+25kgx6x2

dips up to 45kgx6
superset face pulls 12x3

rope extensions 12x3

Wednesday 13/05/15
deadlift
184kgx1
212.5kgx1
237.5kgx5-pb! really happy with todays set, new pb and no rest between etc, first 4 were fast, rep 5 slower, ill link my instagram, really like instagram, less bs more to the point lifting, only prob is cutting down the vids...

https://instagram.com/p/2oh6NYv9Sa/?taken-by=rogers.luke

https://video-lhr.xx.fbcdn.net/hvideo-xap1/v/t43.1792-2/11211317_10155484848555335_1345242138_n.mp4?efg=eyJxZSI6ImZiY2RuX3ZpZGVvX3JhdGVsaW1pdF9yb2xsb3V0Mix2X3JvbGxvdXQifQ%3D%3D&oh=86f4b461600d383b271bf444ab0386a2&oe=5553D11D
sumo
143kgx3
165kgx3- really don't like this, but deadlift has felt stronger since incorporating?

Paused squat- high bar
130kgx3x3- first 2 sets beltless- last one with belt, more to compare speed than anything

dead hangs x2

upper body circuit for pump age
» Don't call it a comeback.... (Go to post)12-05-2015 @ 11:28 
Paul_D said:Body weight- A pitiful 76.2kg. Bit under the weather, not eating much.

Clean (x1) and strict press

50-10
60-5
70-5
80-5
85-2+2 (push press)
90-2+2 (push press)
95-1+2 (push press)
100-8 (push press)
110-4 (push press)

Bench Press

50-10
90-10
110-10
120-8

Incline DB Bench ss '21s'

35-12/25-'21' (x3)

Close grip paused bench ss rear delt Flye

50-20/5-20 (x3)

Sweet pump. Happy with that little lot. Slightly concerned none of this will transfer to log pressing... But hey, that's the best I can do right now.


Some crazy numbers are in here now! awesome pulling and overhead esp!
» 600 total @ 75kg (Go to post)11-05-2015 @ 21:06 
Monday 11/05/15

Squats beltless and lowbar
160kgx5x3- struggled to get into the groove on set 1, set 2 and 3 were better!

Bench press- wide
100x3x3-all reps paused, all reps quick
superset
trx row
12x3

farmers walk
50kg dumbbells 50kgx2-20mx2 so much more difficult with dbs as opposed to farmers carries

upper body circuit x2
» 600 total @ 75kg (Go to post)10-05-2015 @ 13:44 
Saturdays squats 09/05/15
60x5
100x5
120x3- all high bar
140x1
160x1
180x1
200x4-rep pb! felt good, silly thing to learn from, i put my shuffle by my waist, every rep it skipped the song ha, this was quite off putting. my old belt it could clip on, not sure where to put it now during squats

mil press
60kgx5x3-nice a quick-build up begins

defecit dead around 2 inches
140kgx3x3

sumo pulls
140kgx3x2
» 600 total @ 75kg (Go to post)09-05-2015 @ 12:42 
Friday 08/05/15
bench press all paused and fairly wide
95kgx5x5-felt very fast, best the new tech has felt
slingshot
110kgx3
115x3- alot quicker than last time I did slingshot with wide bench

Wide pullups
10x4

Incline db press
25x10
30x10
35kgx8,7- this last set felt tired, and all feel slightly unstable, really need to work on this

pendlay row
70kgx8x3

rope extension
15
10
8

pls give me some bench gains!

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