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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 - DeadliftDeadlift 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 assistancePin 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 |