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» Neil's Journal (Go to post)09-07-2015 @ 22:11 
09/07/15

Tricep push downs
Half stack x 50
Half stack x 50

Heavy bench
60 x 8
100 x 8
120 x 6
140 x 5
150 x 3
130 x 12
130 x

Incline cambered bar bench
100 x 4
100 x 4
120 x 4
120 x 4
120 x 4
120 x 4

Heavy log pp
95 x 3
105 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Rear delt pec dec
5 on stack x 10, 10, 10

Side raises
12kg x 4 sets of 10

Comments
Nice good session, onwards at upwards
» Neil's Journal (Go to post)08-07-2015 @ 14:13 
08/07/15

Leg extensions
3 x 40kg x 20

Ham curls
3 x 40kg x 12

Squats
60 x 5
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5
180 x 5
180 x 5
120 x 12

SLDL
4 x 100 x 10

Lat pull downs behind head
4 x 50kg x 15

Comments
What a difference getting the core active correctly is making, during my low back flexion rehab I have started breathing drills to better activate my diaphragm so creating better pressure in my core ( good ab work out for sure )
Squats do feel from a form point to be better and feel better more controlled
Hamstring work is getting there long way off where they should be compared to quads and overall leg strength but getting there.
» Neil's Journal (Go to post)07-07-2015 @ 21:57 
07/07/15

Light bench day

Lat pull downs to chest
70 x 8
50 x 15
50 x 15

Bench
Bar x 6
60 x 6
100 x 6
115 x 5
130 x 4
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
120 x 16

Close grip
100 x 6
100 x 6
120 x 6
120 x 6

Log strict press ( 1st rep cleaned from floor )
50 x 5
80 x 5
80 x 5
80 x 5

Face pulls
Full stack x 12
Full stack x 12
Full stack x 13

Single arm tricep
5 on stack x 8 EA
5 on stack x 8 EA
5 on stack x 8 EA

Comments
Nice bench session went well and felt light.
Used the new training log to finish the pressing but with up it 5kg again as I need to peak for log now!!
» Neil's Journal (Go to post)07-07-2015 @ 21:56 
06/07/15

Reverse hypers
2 x 10 with 20kg

10 week predator
Sumo deadlift
100 x 2
1x6 100 x 6
1x5 x 140 x 5
1x4 x 160 x 4
180 x 4
180 x 4
180 x 4
180 x 4
160 x 8

Rounded back conventional deadlift
160 x 1
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

BOR
110 x 8
110 x 8
110 x 8
110 x 8
» Neil's Journal (Go to post)02-07-2015 @ 21:11 
02/07/15

Ham curls
100lb x 3 x 8 Reps

Leg extensions
100lb x 3 x 10 Reps

Squats
Bar x 8
60 x 5
100 x 3
120 x 10
125 x 8
130 x 14

Front squats speed sets
100 x 2
100 x 2
100 x 2
100 x 2
100 x 2

Lat pull downs behind head
60 x 10
60 x 12
60 x 12
60 x 12

SLDL deficit // leg extension
70 x 8 100lbs x 12
70 x 8 100lbs x 12
70 x 8 100lbs x 12
70 x 8 100lbs x 12
70 x 8 100lbs x 12

Comments
Felt fine and done in 45 minutes. Got a bit of a better plan so know where things are with the hypertrophy now.
» Neil's Journal (Go to post)30-06-2015 @ 18:30 
Don't like 30 Nick Wink

Ape its on my FB page

30/05/15

Log press strict
50 x 8
95 x 3
105 x 5
105 x 5
105 x 5
125 x 1

Bench press
60 x 10
100 x 10
120 x 10
120 x 10
120 x 17

Lat pull downs to chest
70 x 8
70 x 8
70 x 8
70 x 8

OH tricep extension
Full stack x 8, 8, 8, 8

Comments
The hypertrophy of sorts continues, did some log & bench with Colin.
Solid enough will get the log down to 100 and up the bench to 130 next week
» Neil's Journal (Go to post)29-06-2015 @ 19:48 
29/06/15

Ham curls
3 x 10 @ 40kg

Sumo deadlift
70 x 3
90 x 3
120 x 8
120 x 8
120 x 8 see vid
120 x 8

Rounded back deadlift of 2" deficit
120 x 3
120 x 3
120 x 3
120 x 5
120 x 5

Speed DL with 16 sec rest between sets
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

BOR
100 x 10
100 x 10
100 x 10
100 x 10

Comments
Sumo deadlift felt good form check needed though so see vid
The speed deadlift stuff was tough and got me blowing
Good start to the 8 weeks
» Neil's Journal (Go to post)26-06-2015 @ 20:39 
26/06/15

Squats
Bar x 3
60 x 3
100 x 3
140 x 1
180 x 1
210 x 1
230 x 1
240 x 1
250 x 1

Bench
Bar x 10
60 x 3
100 x 2
140 x 1
160 x 1
180 x 1
190 x 1
202.5 x 1

Deadlift
70 x 2
120 x 1
170 x 1
220 x 1
250 x 1
270 x f
260 x 1

Comments
Squats went and felt great really chuffed and only 10kgs if my PB with better form
Bench went well and 202.5 is a good gym lift will just use the same program again for the next run on bench with more focus on chest upwards phase
Deadlift felt ok but can't be to dishearted still hit a 260. Will put more focus into hamstring and glute assistance work this next run.
» Neil's Journal (Go to post)24-06-2015 @ 09:31 
I said:23/06/15

Bench
Bar x 29
60 x 5
100 x 5
140 x 1
160 x 1
160 x 1
160 x 1
100 x 5

Comments
Done and dusted in 15 minutes
» Neil's Journal (Go to post)24-06-2015 @ 09:28 
23/06/15

Bench
Bar x 29
60 x 5
100 x 5
140 x 1
160 x 1
160 x 1
160 x 1
100 x 5

Comments
Done and dusted in 15 minutes
» Neil's Journal (Go to post)22-06-2015 @ 18:10 
22/06/15

24/06/15
Squats
Bar x 5
70 x 3
90 x 3
120 x 1
140 x 1
160 x 1
160 x 1

Deadlift
70 x 3
90 x 3
120 x 3
160 x 1
180 x 1
190 x 1
190 x 1

Comments
Just worked up to 70% for 2 singles (belt less which is good for me) Wanted to do something the first two days of this week with Wednesday, and Thursday rest before hitting Friday to see where things are on the big three.
» Neil's Journal (Go to post)19-06-2015 @ 17:27 
19/06/15

Squats
Bar x 6
40 x 5
70x 3
90 x 3
120 x 3
140 x 3
160 x 3
180 x 2 - sloppy
180 x 2 - felt better on this set got tighter in the upper back
180 x 2 - felt better again
180 x 2
180 x 2
200 x 1 - felt good
210 x 1 - felt hard but on vid look ok
220 x 1 same as 210
230 x 1 - limit today so hope by next Friday I can at least get 235 or 240 for the end of the plan.

Squat reps
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Squat stretch
100 x 30 sec


Comments
Squat felt ok today after all, my new target I has set for now to the end of the year is to get 500lb or 227.5ish kgs for 3 reps very ambitious based on the past with me but achievable (fingers and toes crossed)
Plan for to day was 2 sets of 1 with 210 but things felt ok so bashed on. In the vids I look to be getting low enough but probably a bad angle to judge. Did a squat stretch at the end where you just sit in the bottom position for a good 30 seconds
So based on the 230 going well I rewarded myself with 10 sets of 10 with 100kgs then a Chinese take away Grin
» Neil's Journal (Go to post)18-06-2015 @ 13:35 
18/06/15

Warm ups
DB bench
30kg x 20
30kg x 20

Lat pull downs
50 x 15
50 x 15

Heavy bench
60 x 5
100 x 5
120 x 3
140 x 3
160 x 2
180 x 1
190 x 2
190 x 2
190 x 2

incline bench
100 x 3
140 x 3
140 x 3
140 x 3

Face pulls
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10
Full stack x 10

Comments
Good solid heavy session, was want 3x3 at 190 but 3x2 will be fine Wink
Warmed up differently today so see how this helps. Onwards to 200 for reps Wink
» Neil's Journal (Go to post)16-06-2015 @ 14:12 
16/06/15

Ham curls
3 x 10

Deadlift Reps
70 x 5
120 x 5
140 x 5
170 x 5
190 x 3
210 x 3
240 x 1
240 x 2
240 x 3

Deficit Deadlift 2"
210 x 2
210 x 2
210 x 2
210 x 2

Snatch Grip RDLs
120 x 5
120 x 5
120 x 5
120 x 5

Comments
Kinda surprised my self today first set of 240 felt heavy 2nd felt good 3rd felt even better
Goal was two sets of 2 but there is more there.
» Neil's Journal (Go to post)15-06-2015 @ 21:10 
15/06/15

Light bench
Bar x 20
60 x 8
100 x 8
120 x 8
140 x 5
140 x 5
140 x 5
160 x 3
170 x 2
180 x 1

Close grip
140 x 5
145 x 5
150 x 5
150 x 6

Face pulls
Full stack x 3 sets of 12

Rear pec dec
4 sets of 10

Side raises with DB's
Pyramid up, 7kg, 8kg, 9kg, 10kg and 12.5kg all for sets of 10 then pack down again but this Tom down to 5kg

Comments
Nice easy session

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