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» Son of Steven gets Swole (Go to post)03-06-2017 @ 16:55 
Post Edited: 04.06.2017 @ 11:56 AM by Floobler
03/06/17 - Deadlift

Deadlift
60kg x 4
100kg x 3
130kg x 3
Add straps
160kg x 2
180kg x 2
200kg x 2
215kg x 2
225kg x 2 - new PB, rpe 9
190kg 3x3

Anderson squat (set a little bit above parallel, just below my sticking point)
60kg x 5
90kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 5 - rpe 9
152.5kg 2x5
Find these harder than regular squats

Someone was using the platform so couldn't train stones, plus I was pretty dead at this point anyway

Leg curls
75kg x 10
100kg x 8
125kg 4x6

Back extensions (with barbell)
60kg 2x8
70kg x 6
80kg x 6

Think these will be great for strengthening my lower back, need to make it bulletproof

Calf raise machine
34kg x 8
52kg x 8
70kg x 8
79kg 2x6
» Son of Steven gets Swole (Go to post)02-06-2017 @ 13:40 
Post Edited: 02.06.2017 @ 13:47 PM by Floobler
02/06/17 - pressing start strength & bodybuilding assistance

Pin press (set 1-2" off the chest, my sticking point)
Bar x 2 sets
50kg x 6
70kg x 5
90kg x 5
110kg x 5
120kg x 5
130kg x 5 RPE 9 - happy, only managed a triple with this last week
110kg x 10

Seated shoulder pin press (bar at forehead height, again my sticking point)
50kg x 5
70kg x 5
80kg x 5
90kg x 5 RPE 8.5
80kg 2x5

Chest supported row (high handles)
30kg x 10
40kg x 10
50kg 3x10

Dumbbells at this gym are in pounds

Lateral raises
20lbs x a lot
30lbs x 12
40lbs x 10
50lbs x 8
30lbs x 16

Hammer curls (quite a lot of cheat on heavy sets)
30lbs x 12
50lbs x 10
70lbs x 8
90lbs x 5
Add straps (lol)
100lbs x 5
50lbs x 20

Would have left it there but my mate wanted to try the competition bench, decided to do a few sets for triceps

Football bar bench press (I'm assuming the bar weighs 20kg, could be wrong)
Bar x 10
60kg x 8
80kg x 6
100kg x 6
110kg x 4
» Son of Steven gets Swole (Go to post)31-05-2017 @ 17:00 
31/05/17 - Squats

Banded squat
Bar 2x5
60kg x 5
Add mini bands & red bands
60kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
170kg x 3
180kg x 3 @ RPE 9
152.5kg 2x3
Remove bands
155kg x 3 - speedy

Front squat
100kg 2x5
120kg x 3
130kg x 3
140kg x 3
150kg x 3 - new PB
162.5kg x 1 - new PB

Good mornings
Bar x 8
40kg x 8
50kg x 8
60kg 5x8

Standing calf raises
60kg x 8
100kg x 6
140kg 5x5
» Son of Steven gets Swole (Go to post)30-05-2017 @ 18:21 
Might as well update this again with the last couple of sessions:

29/05/2017 - Pressing day 1


Strict press from rack up to 70kg to warm up the shoulders

Log press (one clean)
73kg x 1
83kg x 1
93kg 8x2 - nice and fast, last 2 sets were slightly harder but still easy

Banded strict axle press (mini bands)
20kg x 5
30kg x 3
40kg x 3
50kg x 3
60kg x 3
70kg x 3 RPE 9.5, underestimated the difficulty of this
60kg x 3
60kg x 3
Estimate at least 20kg of band tension at the top here

Reverse band bench press (red bands)
50kg x 5
80kg x 3
100kg x 3
115kg x 3
125kg x 3
132.5kg x 3
137.5kg x 3 RPE 8.5
140kg x 3 RPE 10 - again underestimated the difficulty, guess all the previous sets caught up with me
120kg x 3
120kg x 3
No band tension at lockout, approx 10-15kg assistance at the bottom

Close grip bench press (paused)
80kg 8x8


Then today

30/05/17 - Farmers walk & back assistance

Farmers walk
57.5kg x 30m
77.5kg x 15m
87.5kg x 15m
97.5kg x 15m
107.5kg x 15m
117.5kg x 10m
125kg x 10m
Not a bad start for these considering I havent trained them regularly in a while. Back to doing them weekly from here

BB rows
60kg x 6
80kg x 5
100kg x 5
120kg x 3
Add straps
140kg 5x5

Pullups
BW x 3
+10kg x 3
+20kg 5x5

Reverse grip bent over rows
85kg 4x8 - very easy, done strict

Axle curls
20kg x 12
25kg x 10
30kg 4x8
» The ugliest PB... (Go to post)28-05-2017 @ 17:08 
Post Edited: 28.05.2017 @ 17:09 PM by Floobler
AMH_Power said:thanks all, was hoping this would be paused by this time but had a few setbacks. Always forwards though...

After hospital I was weak as piss, but followed this that I previously shared to the letter, I got all my strength back in good time and then some...

http://www.sugdenbarbell.co.uk/forum/Bench-programmes-251

It's on page 2 if anyone is interested, happy to elaborate should anyone need.
It's been very successful, 4 of us train together and all have decent numbers (170 from a lad that came to me with 1 pec, 185 after 18 month of training with no previous history, 190kg at 84kg-ish, and my self...). The numbers aren't phenomenal by any stretch, but all 4 of us are anti-peds and lift in tested federations.


Just wondering how you would organise your other lifts (i.e squats & deadlift) while doing this? Interested in running this for overhead press

Edit: awesome bench btw mate
» World's Strongest Man 2017 (Go to post)27-05-2017 @ 14:36 
I think Shaw's going to win this final from one rep on the squat
» World's Strongest Man 2017 (Go to post)27-05-2017 @ 11:14 
Wow, just seen this on Facebook

Event 2 Results!
Squat 320kg for reps

Eddie 15reps 10. T16
Zydrunas 13reps 7.5. T 9
Licis 13reps 7.5. T11.5
JF 13reps 7.5. T15.5
Brian 13reps 7.5. T17.5
Loz 12Reps 4.5. T9.5
Thor 12reps 4.5. T13.5
Nick 6reps 3. T4.5
Mateusz 3reps 2. T9
Jannasha 2reps 1. T4
» Son of Steven gets Swole (Go to post)25-04-2017 @ 17:04 
Tuesday - legs, bit of a disapointing session

Squat
60kg x 8, x 8
100kg x 6
120kg x 5
140kg x 5
160kg x 5
180kg x 9

Deadlift
60kg x 6, x 6
100kg x 6
140kg x 6
170kg x 6
190kg x 5
210kg x 3
170kg x 10

Front squat
60kg x 12, x 12
90kg x 10
110kg x 8
125kg x 3 - back was hurting so racked it early

Good mornings
60kg 6 sets of 10

Standing calf raises
125kg 10 sets of 10
125kg x 15

Gonna make a few changes to my training, today annoyed me
» Son of Steven gets Swole (Go to post)24-04-2017 @ 19:53 
Strict axle press
40kg x 8
50kg x 8
60kg x 6
70kg x 6
75kg x 6
75kg x 10 - used leg drive for this set

Log press (1 clean)
73kg x 5, x 5, x 5
78kg x 5
83kg x 4
88kg x 3
93kg x 2
98kg x 2
73kg x 10

Hammer strength shoulder press
25kg x 12
35kg x 12
45kg x 12
55kg x 10
65kg x 8
75kg x 6
85kg x 4
95kg x 2.5 - couldnt quite lock out the 3rd
55kg x 12

Lateral raises
8kg's x 20
12kg's x 16
14kg's x 14
16kg's x 12
18kg's x 10
8kg's x 25

Rear delt cable flyes
2.5lbs x 15
7.5lbs x 12
12.5lbs x 8
12.5lbs x 8 drop set to 2.5lbs x 16

Cable curls (double bicep style)
40lbs x 10
50lbs x 8
60lbs x 6
70lbs x 6

Hammer curls superset with EZ bar skullcrushers superset with close grip bench
16kg's x 12 / 25kg x 15 / 25kg x 15
18kg's x 12 / 25kg x 15 / 25kg x 15
20kg's x 12 / 30kg x 12 / 30kg x 12
22kg's x 12 / 30kg x 15 / 30kg x 15

EZ bar curls superset with DB overhead extension (one arm at a time)
22.5kg x 15 / 10kg x 12
27.5kg x 12 / 10kg x 12
32.5kg x 10 / 10kg x 12
32.5kg x 10 / 12kg x 10
37.5kg x 8 / 14kg x 7
» Son of Steven gets Swole (Go to post)23-04-2017 @ 15:52 
Sunday - Chest & back

Bench press
50kg x 12
70kg x 10
90kg x 8
110kg x 6
120kg x 5, x 5

Incline bench
60kg x 10
80kg x 8
100kg 5 sets of 5

Cable flyes
22.5lbs x 15
32.5lbs x 12
37.5lbs x 10, x 10, x 12

Rack pulls (just above the knee)
60kg x 10
100kg x 10
140kg x 8
180kg x 8
220kg x 6
250kg x 4
275kg x 2 - 5kg heavier than last week, did 1 more rep and it felt easier

Neutral cloes grip lat pulldown
115lbs x 12, x 12
145lbs x 10
175lbs x 8
205lbs x 6
235lbs x 3.5 - couldnt quite pull the last one all the way to the chest, counting it as half a rep haha

Pendlay rows
40kg x 12
60kg x 12
80kg x 10
100kg x 8
110kg x 5
120kg x 5

Facepulls
32.5lbs x 15
42.5lbs x 15
52.5lbs x 12
62.5lbs x 10
72.5lbs x 10 - woot, this was the stack

Felt ridiculously strong today, especially on the back movements. Also seem to be looking bigger every day, all this volume is paying off
» Son of Steven gets Swole (Go to post)21-04-2017 @ 20:20 
Not updated this, but decided to spend the next 8-10 weeks on bodybuilding training & focusing on gaining as much muscle as possible. Not competing for a while so bit of an off-season. Just finished the first week of training, done an absurd amount of volume and tbh I already seem to have simultaneously got bigger an leaner. Currently 96kg

Sunday - chest & back

Bench press
40kg x 15
60kg x 12
80kg x 10
100kg x 6
115kg x 5, x 6

Incline bench press
60kg x 12, x 12
80kg x 10
90kg x 7, x 7

Decline bench press
50kg x 15
80kg x 10
90kg x 8
95kg x 6

Cable flyes
22.5lbs x 15
27.5lbs x 15
32.5lbs x 15

Incline dumbbell flyes
12kg's x 15
14kg's x 15
16kg's x 15

Rack pulls (just above the knee)
60kg x 12
100kg x 10
140kg x 8
180kg x 6
210kg x 6
240kg x 4
270kg x 1 - pretty easy, 300kg soon

Close neutral grip pulldown
100lbs x 15
130lbs x 12
160lbs x 10
190lbs x 10
220lbs x 6

Seated row (low handles)
60kg x 15, x 15
75kg x 12
85kg x 12

Straight arm pulldown
80lbs x 15, x 15
100lbs x 12
120lbs x 10 drop set to 60lbs x 20


Monday - shoulders & arms

Log press (1 clean)
35kg x 12
45kg x 10
55kg x 8
65kg x 5
75kg x 5
85kg x 5
90kg x 3
95kg x 2, x 3
75kg x 9, x 9

Seated dumbbell press
14kg's x 16
18kg's x 12
22kg's x 12
26kg's x 8
30kg's x 6

Lateral raises
8kg's x 20
12kg's x 15, x 20
16kg's x 12

Rear delt cable flyes
2.5lbs x 20, x 20
7.5lbs x 11, x 12, x 13

Hammer curls superset with EZ bar skullcrushers superset with close grip bench
14kg's x 15 / 20kg x 15 / 20kg x 15
14kg's x 15 / 20kg x 15 / 20kg x 15
18kg's x 12 / 25kg x 12 / 25kg x 12
18kg's x 15 / 25kg x 15 / 25kg x 15

EZ bar preacher curls superset with EZ bar french press
20kg x 16 / 20kg x 20
20kg x 16 / 25kg x 20
20kg x 16 / 30kg x 20

Cable curls (double bicep style) superset with rope pushdowns
50lbs 5 sets of 10 / 80lbs 5 sets of 10 (actually got 12 on the last set of pushdowns


Tuesday - legs

Squat
60kg x 10, x 8
100kg x 5
120kg x 5
140kg x 5
160kg x 17 - wanted 20, maybe next week

Front squat
100kg x 5, x 5
110kg x 5
120kg x 5
130kg x 6
140kg x 4

Deadlift
60kg x 6
100kg x 5
130kg x 5
160kg x 5
180kg x 5
200kg x 5

Calf raises
40kg x 12
80kg x 12
120kg 9 sets of 10
120kg x 16

Good mornings
40kg x 15, x 15
40kg x 20
50kg x 12
55kg x 12


Wednesday - chest and back (split into 2 seperate sessions)

Floor press
60kg x 12, x 12
80kg x 10
100kg x 8
120kg x 5
125kg x 5

Incline bench press
60kg x 10
80kg x 8
100kg x 6
110kg x 5, x 5
120kg x 2 - annoyed, wanted a triple
100kg x 9

Dips
Bodyweight x 15, x 15
+15kg x 12
+30kg x 10, x 10
Bodyweight x 23

Second session

Close grip pullups
Bodyweight x 8, x 5
+10kg x 5
+15kg x 5
+20kg x 5, x 6, x 6

Wide grip pullups
Bodyweight x 8, x 7, x 7

Close grip pullups
Bodyweight x 12

Axle rows (off 6" blocks)
60kg x 12, x 12
80kg x 10
90kg x 8
100kg x 5
110kg x 5
90kg x 12, x 12

Dumbbell pullovers (on slight incline)
11kg x 15
16kg x 15
21kg x 12
26kg x 12, x 15


Thursday - shoulders & arms

Strict press
40kg x 10
50kg x 8
60kg x 6
70kg x 5
80kg x 3
60kg x 10

Seated dumbbell press
20kg's x 12
26kg's x 10
30kg's x 7, x 6

Lateral raises
10kg's x 20
16kg's x 12
20kg's x 12 drop set to 12kg's x 12 drop set to 4kg's x 20

Facepulls
32.5lbs x 15
47.5lbs x 15
57.5lbs x 12, x 12

Rear delt cable flyes
7.5lbs 4 sets of 15

EZ bar skullcrushers superset with close grip bench
20kg x 15+15, x 15+15
25kg x 12+12
30kg x 12+12

Overhead rope extension
60lbs x 15
80lbs x 12
100lbs x 8
100lbs x 8 drop set to 50lbs x 8

Cable curls (double bicep style)
30lbs x 12
40lbs x 10
50lbs x 8
60lbs x 7
70lbs x 5
40lbs x 13

EZ bar curls
20kg x 12, x 12
25kg x 10, x 10, x 10, x 12


Friday - legs

Forgot my adipowers so decided not to squat

Romanian deadlift
30kg x 12, x 12
60kg x 10
90kg x 8
110kg x 8
130kg x 6
140kg x 6
150kg x 5

Walking lunges
30kg x 8 each leg
40kg x 8 each leg
50kg x 8 each leg
60kg x 8 each leg
70kg x 4 each leg
80kg x 4 each leg
90kg x 4 each leg
40kg x 24 each leg
These were a killer

Box jumps
Bodyweight to 30" x 5, x 5
Bodyweight to 40" x 3, x 3, x 4

Tried a couple sets of hack squats but couldnt take it after all the lunges, had to do leg press instead

Leg press (not counted empty machine weight)
200kg x 15
250kg x 12
300kg x 10
350kg x 10

Calf raises (on leg press machine)
100kg x 12
140kg x 9
170kg x 7
190kg x 6
210kg x 5

Seated calf raises
30kg x 12, x 12
35kg x 10
40kg x 8, x 8
45kg x 6
45kg x 6 drop set to 25kg x 20

Lying leg curls
80lbs x 15
100lbs x 12
120lbs x 10
140lbs x 8, x 8
160lbs x 6, x 6
100lbs x 20
» Son of Steven gets Swole (Go to post)10-04-2017 @ 15:06 
Deadlift
60kg
100kg
125kg
145kg
165kg 4x5
165kg x 10

Felt a little off, think I need to get my hips lower. Last week felt perfect.

Pendlay rows
100kg x 5
115kg 4x5
115kg x 8

Farmers walk
57.5kg x 30m
77.5kg x 30m
92.5kg x 15m
107.5kg x 15m
120kg x 25m

Couldnt quite finish the last set, callous tore quite badly with about 5m to go. Wanted to do some pullups and stones after this but headed off to the gym to do some lighter stuff instead

Wide neutral grip pulldowns
85lbs 2x15
115lbs 2x12
145lbs x 10
175lbs x 7
190lbs x 5

Straight arm pulldown
50lbs x 15
70lbs x 15
90lbs x 12
110lbs x 12
» Son of Steven gets Swole (Go to post)08-04-2017 @ 11:32 
Close grip bench (every rep paused)
Bar x a couple sets
60kg x 8
60kg + 46kg chains x 5
70kg + chains x 5
80kg + chains x 3
90kg + chains x 3
100kg + chains 2x2
105kg x 9

Incline EZ bar skullcrushers
30kg x 15
35kg x 15
40kg x 12
45kg x 10

Overhead rope extensions
60lbs x 15
70lbs x 12
80lbs x 10
90lbs x 10

Arm over arm sled pull (seated)
40kg x 20m
60kg x 20m
80kg x 20m
90kg x 20m

Preacher EZ bar curls
20kg x 12
27.kg x 12
35kg x 5 - had to stop, wrist was hurting, still not healed from injury
20kg x 20

Cable curls
40lbs 2x10
50lbs x 8
60lbs x 7
40lbs x 12

Seated hammer curls
10kg's x 10
14kg's x 10
18kg's x 10
22kg's x 10
12kg's x 15
» Son of Steven gets Swole (Go to post)07-04-2017 @ 19:13 
Strict press
20kg
30kg
40kg
50kg
60kg
70kg 4x5
70kg x 8 - had 1-2 in the tank

Smith machine shoulder press
50kg x 12
60kg x 10
70kg x 8
80kg x 6
90kg x 3
90kg x 4

Lateral raises
10kg's x 12
14kg's x 12
18kg's 2x10

Upright rows w EZ bar
17.5kg x 15
27.5kg x 15
37.5kg x 12
45kg x 10

Facepulls
22.5lbs x 15
32.5lbs x 12
42.5lbs x 10
52.5lbs x 10
72.5lbs x 7 - s**t form

Cable rear delt flyes
2.5lbs x 15
7.5lbs 3x12
12.5lbs x 7
» Son of Steven gets Swole (Go to post)06-04-2017 @ 22:09 
Dumbbell carry
60kg, 70kg, 75kg x 20m each x 3 runs

Times were 34.8 then 35ish for the next 2. Would like to get this down below 30 seconds, was really good for conditioning

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