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» Bish's big bad journal (Go to post)29-03-2009 @ 15:05 
Post Edited: 29.03.2009 @ 15:05 PM by bigbadbish
Deadlift sunday (usually sunday=gunday but missed deadlifts on thursday)

Deadlifts
60xreps (warm up)
100x10 (warm up)
150x5
160x5
170x5
180x5
190x5

wide grip chins
BWx8
BWx8
BWx8

Hammer Strength low rows
120x8
120x8
120x8

Hammer Strength pulldowns (reverse grip)
100x8
120x6+F
100x8

Shrugs
100x8
100x8
100x8

Bring on the 200!
» Bish's big bad journal (Go to post)29-03-2009 @ 14:55 
Post Edited: 29.03.2009 @ 14:55 PM by bigbadbish
yeah mate it's going strong. weights are going up now so got a tough couple of weeks!
» Bish's big bad journal (Go to post)27-03-2009 @ 20:12 
Bench today

Bench press
100x5
105x5
110x5
115x5
120x5

Incline Bench press
90x8
90x8
90x8

Floor press
100x8
100x8
100x8

Good session, just got in and got the job done. 125x5 next week!
» Bish's big bad journal (Go to post)24-03-2009 @ 21:12 
OH training tonight

Push press
warm ups
75x5
80x5
85x5
90x5
95x5

strict military
60x8
60x8
60x8

seated lock outs (from forehead)
60x8
70x8
70x8

standard lifts tonight. bit disappointed with the final rep of 95 on the push press, didn't go up as easily as i hoped as i've gotta hit 100x5 next week.
» Bish's big bad journal (Go to post)23-03-2009 @ 17:18 
Training today

squats
barx reps (warm up)
70x10 (warm up)
130x5
140x5
150x5
160x5
170x5

30cm Box squats
120x8
120x8
120x8

Front squats
70x8
80x8
90x8

switched from ass to grass squats to fronties to help my cleans more for technique than anything.
» Bish's big bad journal (Go to post)20-03-2009 @ 19:59 
Training from this afternoon:

Bench press
Barxreps (warm up)
60x10 (warm up)
90x5
95x5
100x5
105x5
115x5

Incline Bench press
80x8
90x8
90x8

Super slow bench press (with 3 second pause)
80x8
80x8
80x8

Really good training tonight, the 115 went up so much easier than 2 weeks ago, have a feeling that the 120 will go up in the same fasion next week. happy with the incline 90x8- big improvement on recent weeks.

all in all an awesome day, did cleans to 100x5 and hang snatches to 70x5 in the morning weights session aswell. technique coming along nicely. happy days.
» Bish's big bad journal (Go to post)19-03-2009 @ 19:44 
Standard training from tonight, my body was pretty tired from yesterday's game so i'm happy its the slightly lighter week of the progam this week.

Deadlift:
70x10 (warm up)
120x5 (warm up)
140x5
150x5
160x5
170x5
180x5

Wide Grip chin ups:
BWx8
BWx8
BWx8

SA DB row:
50x8
50x8
50x8

Grappler rope pull
20m
20m
20m


the 180 going up easy, looking forward to pulling the proper weights!
» Bish's big bad journal (Go to post)19-03-2009 @ 19:41 
yeah this one forces the weight up and down from session to session. really enjoying it so far.
» Bish's big bad journal (Go to post)17-03-2009 @ 19:26 
Sneaky training

Push Press
barx20
60x10
70x5
75x5
80x5
85x5
90x5

Military
60x8
60x8
60x8

Seated lock outs (from fore-head)
60x8
60x8
60x8

On a lighter week of the program this week, 90 went up really easy on push press. did lock outs for the first time tonight on the recommendation of one of the oly guys in the gym and i like them. i think they're a good inclusion to the program.
» Bish's big bad journal (Go to post)16-03-2009 @ 21:09 
Had to chop squats today due to us having a big cup game on wednesday for rugby and our S&C coach threatened to put me on extra fitness next week if i did any lower body weights! at least i can still do OH presses tomorrow Wink
» Bish's big bad journal (Go to post)14-03-2009 @ 00:46 
Training 13-03-09

Bench Press
Barxreps
60x10
95x5
100x5
110x5
115x5
120x5

Incline Bench press
80x8
80x8
80x8

DB Bench press
45sx8
45sx8
45sx8

chuffed with the 120x5, didn't think i'd hit it cos i had a pretty intense rugby session just before but it went up. chest was ruined afterwards!
» Bish's big bad journal (Go to post)12-03-2009 @ 20:33 
Thurday training

Deadlifts
70x10 (warm up)
120x5 (warm up)
150x5
160x5
170x5
180x5
190x5

Wide grip chins
BWx8
BWx8
BWx8

SA DB row
50x8
50x8
50x8

Grappler rope pull
20m
20m
20m

The 190 went up easy for 5. i'm really happy with my deadlft improvement considering i've only been doind the standard version of them for about a year. the grappler really hurt at the end!
» Bish's big bad journal (Go to post)10-03-2009 @ 21:44 
Training from today:

Push press
Barx20
50x10
75x5
80x5
85x5
90x5
95x4(+Fail)

Military Press
60x8
60x8
60x8

Seated DB press
28sx8
32sx8
32sx8

Really annoyed i failed the last rep of 95 on push press, didn't get enough leg drive.

i want to put in some close grip bench to help the OH pressing. you guys think it would be better to include it on this day or the bench day?
» Bish's big bad journal (Go to post)09-03-2009 @ 16:42 
Wee bit of training today:

Squats
Barx20
70x5
130x5
140x5
150x5
160x5
170x5

30cm Box Squats
120x8
120x8
120x8 (last rep was horrible but i made it)

Ass to Grass
100x8
110x8
110x8

felt good today, 170 was good with depth so i'm happy. A good way to start the week!
» Bish's big bad journal (Go to post)06-03-2009 @ 19:39 
Bench day:

Bench press
barx20
60x10
95x5
100x5
105x5
110x5
115x5

Incline Bench press
80x8
80x8
80x8

DB bench press
50sx8
50sx8
50sx8

A good day. also did a pb leg press in my am rugby weights session of 250x8 so very happy with the progress

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