Announcement

Collapse
No announcement yet.

Shut Up and Squat!

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Tuesday 31st January
    -------------------------------------------------------------

    Warm up - 55 mins mobility & baseball rolling.

    Low Bar Squat
    Bar x 5,5
    60 x 5
    80 x 4
    100 x 3
    <wrist wraps, elbow sleeves & chalk on>
    120 x 3
    <belt on>
    140 x 2
    160 x 2
    175 x 1
    190 x 6 *PB*

    Rack Pulls (just below knee)
    60 x 5
    100 x 5
    140 x 5
    <belt on>
    160 x 3
    180 x 1
    200 x 1

    Face Pulls
    34 x 12,12,12

    GHR
    BW x 30
    ------------------------------------------------------

    Slept it out on Sunday and was pretty pissed about it. Perhaps I'll miss more training sessions if I can get the same results as above!

    Monster PB. Previous best @ 190 was 4 reps. I was aiming for 5 reps but had another in the tank and I definitely could've grinded a 7th. Very encouraging.

    Just did a small bit of back. Lower back was slightly fatigued on the rack pulls so didn't push too hard. Nice pump on the 30 repper.

    Comment


      Sunday 5th February
      -------------------------------------------------------------

      Warm up - 50ish mins mobility work and rolling on baseball

      Low Bar Squat
      Bar x 5,5
      60 x 5
      80 x 4
      100 x 3
      120 x 3
      <belt on>
      140 x 2
      160 x 2
      180 x 2
      200 x 1
      210 x 1
      220 x 1
      230 x 1 *PB*

      ----------------------------------------------------------------

      500lb squat club has a new member! Nothing left after that. Delighted.



      Very close to my limit now as you can see for yourself. I should really take a step back and work on the deadlift. We'll see.
      Last edited by Lurker23; 05-02-12, 21:28.

      Comment


        Congrats on getting to 500lbs,. sick stuff.
        1 month in and your half way to squat goals. Gett cracking on deadlift imo
        I need to psot my 2012 goals I suppose

        Comment


          Tuesday 7th February
          -------------------------------------------------------------

          Warm up - less than usual

          Sumo Deadlift
          70 x 5
          90 x 5
          110 x 3
          130 x 3
          <belt on>
          150 x 2
          170 x 1
          190 x 2

          Bench Press
          40 x 5
          60 x 5
          80 x 3
          95 x 1
          105 x 3,3 <all paused>

          ------------------------------------------------------

          Just about had the time to go to the gym last Tuesday. Could've done with another hour but the above will do.

          Comment


            Originally posted by Lurker23 View Post
            Sunday 5th February
            -------------------------------------------------------------

            Warm up - 50ish mins mobility work and rolling on baseball

            Low Bar Squat
            Bar x 5,5
            60 x 5
            80 x 4
            100 x 3
            120 x 3
            <belt on>
            140 x 2
            160 x 2
            180 x 2
            200 x 1
            210 x 1
            220 x 1
            230 x 1 *PB*

            ----------------------------------------------------------------

            500lb squat club has a new member! Nothing left after that. Delighted.



            Very close to my limit now as you can see for yourself. I should really take a step back and work on the deadlift. We'll see.
            Fantastic work, really well done!

            I've a long way to go especially considering I'd be happy to get that on a deadlift
            Join the IPB Fantasy Football League 19/20

            http://www.irishpokerboards.com/foru...88#post1104188

            Comment


              Originally posted by Lurker23 View Post
              Sunday 5th February
              -------------------------------------------------------------

              Warm up - 50ish mins mobility work and rolling on baseball

              Low Bar Squat
              Bar x 5,5
              60 x 5
              80 x 4
              100 x 3
              120 x 3
              <belt on>
              140 x 2
              160 x 2
              180 x 2
              200 x 1
              210 x 1
              220 x 1
              230 x 1 *PB*

              ----------------------------------------------------------------

              500lb squat club has a new member! Nothing left after that. Delighted.



              Very close to my limit now as you can see for yourself. I should really take a step back and work on the deadlift. We'll see.
              Beast. Good job.

              Comment


                Originally posted by Iago View Post
                Fantastic work, really well done!

                I've a long way to go especially considering I'd be happy to get that on a deadlift
                I'd also be happy to get that on the deadlift! Pretty embarrasing that my squat is 20kg ahead of my dl.

                Comment


                  Sunday 12th February
                  -------------------------------------------------------------

                  Warm up - loads

                  Low Bar Squat
                  Bar x 5,5
                  60 x 5
                  80 x 4
                  100 x 3
                  120 x 3
                  <belt on>
                  140 x 1
                  150 x 19 *PB*

                  Bench Press
                  Bar x 5,5
                  40 x 5
                  60 x 5
                  80 x 3
                  90 x 1
                  100 x 1
                  110 x 1
                  120 x 1
                  125 x 1
                  127.5 x fail

                  GHR
                  BW + 30kg x 8,8,8 *PB*

                  ----------------------------------------------------------------

                  Bah one short of what I wanted on the squat. Legs were fine. Form was rock solid.Just couldn't get any air in to attempt the 20th. I literally couldn't breathe and felt a lot of pressure in the chest and head. Closest I've been to passing out ever. Bottled it

                  My triceps are rubbish. The sole reason I keep failing on the 127.5 press.

                  GHR was tough.

                  I'm going on a cut starting tomorrow

                  I'll do some measurements tonight and post them up whenever. I'll probably do two 10-14 day cycles and see where I'm at.

                  Comment


                    Monday 13th February
                    ---------------------------------------------

                    Low Carb Diet Week 1 Weigh-In
                    ==========================
                    Weight: 97.3kg
                    Waist: 38 inches
                    ==========================

                    Yep. Definitely time for a cut lol.

                    Did some other measurements. Nothing of note has changed the past 1.5 years so it'd be a copy and paste from page 1 of this log.

                    Edit: except that each of my legs are now 1.5 inches bigger!
                    Last edited by Lurker23; 16-02-12, 23:25.

                    Comment


                      Wednesday 15th February
                      -------------------------------------------------------------

                      Warm up - loads of the usual stuff

                      Sumo Deadlift
                      70 x 5
                      90 x 4
                      110 x 3
                      130 x 3
                      <belt on>
                      150 x 2
                      170 x 1
                      190 x 3 *PB*

                      Neutral Grip Pull Ups
                      BW x 5
                      BW + 5kg x 5
                      BW + 10kg x 4,4,3

                      Seated Dumbell Preacher Curl
                      15 x 8,8,8

                      T-Bar Row Machine
                      40 x 8
                      60 x 8,8,8

                      Seated Hammer Curl
                      14 x 8,8,8

                      GHR Iso Hold
                      BW + 12kg x 60 secs

                      Seated Ab Machine
                      90 x 8,8,8

                      Face Pulls
                      34 x 12,12,12
                      ---------------------------------------------------

                      That could be a conventional deadlift PB. Not sure. Definitely a sumo PB anyhow. Felt nice and solid. Starting to get some confidence back in my dl. Might've squeezed out a 4th.

                      Everything else was done faster than usual to help with the cut. I should probably be doing higher reps but I find it awfully difficult to change my mindset from that of "go heavy or go home".

                      Comment


                        Thursday 16th February
                        -------------------------------------------------------------

                        Warm up - just the essentials

                        Dumbell Bench Press
                        15 x 8
                        28 x 8
                        <wrist wraps on>
                        34 x 8
                        38 x 8
                        44 x 7 *PB*
                        44 x 4 <balls>
                        38 x 3 <double balls>

                        Parallel Bar Dips
                        BW x 5
                        BW + 5kg x 5
                        BW + 10kg x 5
                        BW + 15kg x 5
                        BW + 20kg x 4,4 <wtf?>
                        BW + 15kg x 4
                        BW + 10kg x 4
                        BW + 5kg x 5
                        BW x 5

                        Seated Incline Shoulder Press
                        28 x 5 <wtf?>
                        24 x 6,5,5

                        Tricep Pushdown (Rope)
                        23.75 x 8,8,8

                        Skull Crushers
                        EZ curl bar + 15kg x 8,8,8

                        <supersetted with>

                        Box Jumps (height = just below my waist)
                        6,6,8

                        +

                        moar curls

                        +

                        shoulder prehab stuff

                        --------------------------------------------------------------------

                        Nice PB on dumbells. I never planned on going that heavy but there was only one 40kg dumbell and the 42kg dumbells had different handles. Went for an 8th rep but my wrist went wonky. Not used to dumbells at all! Went for another few bench sets but my wrist kept going wonky after so couldn't grip properly at all.

                        Don't know where my dip strength is gone. Probably because I haven't done it in ages. Used to be able to do close to BW + 40kg x 5. Suppose I'm heavier now as well. It also confirms my suspicions that my triceps are rubbish.

                        Ran out of gas on the shoulder press. Actually meant to do incline bench but realised I set up the bench wrong during the 3rd set. I find it very hard to focus when I'm not going heavy.

                        Box jumps were fun. Nice to do something different.

                        Comment


                          Originally posted by Lurker23 View Post

                          Box Jumps (height = just below my waist)
                          6,6,8

                          Box jumps were fun. Nice to do something different.


                          They're something I'm enjoying too. Hopefully they are as good for power as people suggest. I'm bringing a tape next week to get accurate height of box. I'm kinda wondering what % of over all height considered good.
                          Wish the gym had a bigger box, don't want to take too many plates just for height.

                          Comment


                            Sunday 19th February
                            -------------------------------------------------------------

                            Warm up - 45 mins

                            Low Bar Squat
                            Bar x 5,5
                            60 x 5
                            80 x 5
                            100 x 5
                            120 x 3
                            <belt on>
                            140 x 3
                            160 x 8
                            170 x 8,7

                            Bulgarian Split Squats
                            16 x 8,8R + 6L,8

                            GHR
                            BW + 32kg x 8,6,6 *PB*

                            Dumbell Lateral Raise
                            10 x 10,10,10

                            +

                            hip abduction & adduction and glute machine

                            ----------------------------------------------------------------

                            Squats were hard. Definitely felt the difference with minimal carbs. Still happy with the outcome.

                            Going to stay low carb until next Saturday at which point I will eat like I've never eaten before.

                            Comment


                              Monday 20th February
                              ---------------------------------------------

                              Low Carb Diet Week 2 Weigh-In
                              ==========================
                              Weight: 94kg (-3.3kg)
                              Waist: 36.25 inches (-1.75 inches)
                              ==========================

                              A great first 7 days.

                              Definitely the cleanest and hardest cut I've ever done and the results so far prove it. I wouldn't expect such a big drop next week obviously.

                              Comment


                                Just caught up with this after not reading it for a few months. Fair play to you, some man for the training. I was cheering you on watching those squat PBs.

                                Nice reminder to the rest of us how much we suck when we're lifting!

                                Best of luck for the rest of the year.
                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                Comment


                                  Originally posted by Lurker23 View Post
                                  Monday 20th February
                                  ---------------------------------------------

                                  Low Carb Diet Week 2 Weigh-In
                                  ==========================
                                  Weight: 94kg (-3.3kg)
                                  Waist: 36.25 inches (-1.75 inches)
                                  ==========================

                                  A great first 7 days.

                                  Definitely the cleanest and hardest cut I've ever done and the results so far prove it. I wouldn't expect such a big drop next week obviously.
                                  mother fucker! Im mad jellah - its on now

                                  edit - you mention stuffing yourself on Saturday with carbs? why is that?
                                  Last edited by Bubbleking; 20-02-12, 19:48.

                                  Comment


                                    Originally posted by Bubbleking View Post
                                    mother fucker! Im mad jellah - its on now

                                    edit - you mention stuffing yourself on Saturday with carbs? why is that?
                                    He pretends is a structured refeed to refill glycogen levels for the weeks training.
                                    But its really because he loves cake.

                                    Comment


                                      Originally posted by LuckyLloyd View Post
                                      Just caught up with this after not reading it for a few months. Fair play to you, some man for the training. I was cheering you on watching those squat PBs.

                                      Nice reminder to the rest of us how much we suck when we're lifting!

                                      Best of luck for the rest of the year.
                                      Thanks very much for the kind words.

                                      Originally posted by Bubbleking View Post
                                      mother fucker! Im mad jellah - its on now

                                      edit - you mention stuffing yourself on Saturday with carbs? why is that?
                                      Pretty much what Mellor said. It's mostly psychological. I have an end date I know I can binge on and that's what gets me through. Another factor is that I'm trying to maintain my strength. I could go on a four week cut with no binge day and I'd definitely be more trim at the end of it but I'm almost positive I'd lose strength. I'm no expert though. Should just get lipo

                                      Originally posted by Mellor View Post
                                      He pretends is a structured refeed to refill glycogen levels for the weeks training.
                                      But its really because he loves cake.
                                      Be quiet you! Scary how well you know me and we've never met

                                      Comment


                                        Tuesday 21st February
                                        -------------------------------------------------------------

                                        Warm up - loads of the usual stuff

                                        Sumo Deadlift
                                        70 x 5
                                        90 x 4
                                        110 x 3
                                        130 x 2
                                        <belt on>
                                        150 x 2
                                        170 x 1
                                        185 x 1
                                        200 x 2 *PB*

                                        Seated Dumbell Preacher Curl
                                        15 x 8,8,8

                                        T-Bar Row Machine
                                        40 x 8
                                        60 x 8
                                        70 x 8
                                        80 x 7

                                        GHR Iso Hold
                                        BW + 12kg x 60 secs

                                        Ab Pulldown (Rope)
                                        48 x 8,8,8

                                        Face Pulls
                                        34 x 12,12,12

                                        +

                                        a load of shoulder prehab stuff

                                        possibly did some more biceps. Can't remember.
                                        ----------------------------------------------------------------

                                        That's a sumo PB and possibly betters my conventional PB. Probably does. Encouraging that I did it on a cut.

                                        Comment


                                          Wednesday 22nd February
                                          -------------------------------------------------------------

                                          Warm up - usual

                                          Dumbell Bench Press
                                          20 x 8
                                          30 x 8
                                          34 x 8
                                          38 x 8
                                          40 x 8,8,7

                                          Parallel Bar Dips
                                          BW x 5
                                          BW + 5kg x 5
                                          BW + 10kg x 5
                                          BW + 15kg x 5
                                          BW + 20kg x 4,4
                                          BW + 15kg x 4
                                          BW + 10kg x 4
                                          BW + 5kg x 5
                                          BW x 5

                                          Incline Bench Press

                                          22 x 8
                                          24 x 8,7,6

                                          Skull Crushers
                                          EZ curl bar + 20kg x 10,9,10

                                          <supersetted with>

                                          hip adduction & abduction + glute machine <tri-setted x 3>

                                          Tricep Pushdown (Rope)

                                          20 x 7,6,6

                                          --------------------------------------------------------------------

                                          Dips still poor. Roll on Saturday.

                                          Comment


                                            Sunday 26th February
                                            -------------------------------------------------------------

                                            Warm up - 45 mins

                                            Low Bar Squat
                                            Bar x 5,6
                                            60 x 5
                                            80 x 4
                                            100 x 3
                                            120 x 2
                                            <belt on>
                                            140 x 2
                                            160 x 2
                                            180 x 1
                                            200 x 1
                                            210 x 1
                                            220 x 1
                                            140 x 15
                                            120 x 15

                                            GHR
                                            BW + 32kg x 6,6,6

                                            ----------------------------------------------------------------

                                            Mix of heavy and volume. Felt good to go heavy again.

                                            I had plently of energy after Saturday anyhow. I was ready to burst by the end of the carb up.

                                            Comment


                                              Monday 27th February
                                              ---------------------------------------------

                                              Low Carb Diet Week 3 Weigh-In

                                              ==========================
                                              Weight: 95kg (+1kg)
                                              Waist: 35.75 inches (-0.5 inches)
                                              ==========================

                                              Small increase in weight with a decent loss on the waist for the week. Very happy as I really don't want to lose weight just inches off the waist. The carb up should kickstart the process again.

                                              Comment


                                                Tuesday 28th February
                                                -------------------------------------------------------------

                                                Warm up - essentials

                                                Dumbell Bench Press
                                                20 x 8
                                                38 x 8
                                                34 x 8
                                                38 x 8
                                                40 x 8,8,6

                                                Skullcrushers
                                                EZ Curl Bar + 20kg x 12
                                                EZ Curl Bar + 22.5kg x 12,12

                                                Parallel Bar Dips
                                                BW x 5
                                                BW + 5kg x 5
                                                BW + 10kg x 5
                                                BW + 15kg x 4

                                                Incline Bench Press
                                                22 x 12,12,12

                                                <supersetted with>

                                                Ab Rope Pulldown
                                                48 x 15,15,15

                                                Tricep Pushdown (Rope)
                                                18.75 x 8,8,8

                                                + shoulder prehab work

                                                --------------------------------------------------------------------

                                                Switched deadlifting session with chest session. Want to give my legs more time to recover.

                                                Comment


                                                  Wednesday 29th February
                                                  -------------------------------------------------------------

                                                  Warm up - 10 mins - usual

                                                  Sumo Deadlift
                                                  70 x 5
                                                  90 x 4
                                                  110 x 3
                                                  130 x 2
                                                  <belt on>
                                                  150 x 2
                                                  170 x 1
                                                  185 x 1
                                                  200 x 3 *PB*

                                                  Standing Dumbell Preacher Curl
                                                  16 x 8,8,8

                                                  T-Bar Row Machine

                                                  60 x 8
                                                  70 x 8,8,8

                                                  GHR Iso Hold
                                                  BW + 12kg x 55 secs

                                                  Face Pulls
                                                  34 x 12,12,12

                                                  Seated Dumbell Hammer Curl
                                                  14 x 8,8,8

                                                  +

                                                  hip and glute stuff - usual
                                                  ---------------------------------------------------------------

                                                  Short on time today. Very happy with that PB considering I'm cutting. Need more speed off the floor.

                                                  Comment


                                                    Thursday 1st March
                                                    ------------------------------

                                                    5-a-side: 1hr 45mins

                                                    ------------------------------

                                                    Probably over a year since I played a game. I would've been a lot lighter too. It was difficult to reach top speed tonight with heavy legs from yesterday's deadlift. I was more like a baby elephant stampeding round the pitch.

                                                    I really enjoyed it. Will help with the cut too.

                                                    Comment


                                                      Sunday 4th March
                                                      -------------------------------------------------------------

                                                      Warm up - 45 mins

                                                      Low Bar Squat

                                                      Bar x 5,5
                                                      60 x 5
                                                      80 x 4
                                                      100 x 4
                                                      120 x 3
                                                      <belt on>
                                                      140 x 3
                                                      160 x 1
                                                      170 x 9,8,8

                                                      GHR

                                                      BW x 20

                                                      ----------------------------------------------------------------

                                                      Tough session. Not sure whether I did 8 or 9 on the first set so did another just in case. 3rd set was more mental than physical. Got there in the end.

                                                      Comment


                                                        Monday 5th March
                                                        ---------------------------------------------

                                                        Low Carb Diet Week 4 Weigh-In
                                                        ==========================
                                                        Weight: 92.27kg (-2.73kg)
                                                        Waist: 35.25 inches (-0.5 inches)
                                                        ==========================

                                                        Bah. I was hoping for sub 35 waist. Stopping the diet on Saturday. Feels good to be a bit lighter tbh.

                                                        The main reason I'm stopping the diet is that I want to do the Coan Phillipi 10 week deadlift program. That should see me through until mid-May with a big exam coming up at the start of June. I also need to take on carbs so I have the energy to study when I come home from work or the gym.

                                                        After my June exam, I'm going to do a full 13 week Smolov squat cycle which will take me through to early September. I should hit a huge PB if I can make it through the program. If being the key word. It's billed as being absolutely brutal and probably the most intense program you can do for squats. Just hope I am able for it. Can't wait for the challenge. Intensity will be through the roof

                                                        Going to hit the gym once until Sunday so I don't think I'll lose much more off my waist. Not a problem as I want to shoot for a 1 rep max deadlift on Sunday to have the figure to base my Coan Phillipi program off.
                                                        Last edited by Lurker23; 05-03-12, 20:14.

                                                        Comment


                                                          Tuesday 6th March
                                                          -------------------------------------------------------------

                                                          Warm up - practically nothing

                                                          Dumbell Bench Press
                                                          20 x 8
                                                          24 x 8
                                                          38 x 8
                                                          34 x 8
                                                          38 x 8
                                                          40 x 8
                                                          44 x 8,7 *PB*

                                                          Skullcrushers
                                                          EZ Curl Bar + 30kg x 12,12,12

                                                          Ab Rope Pulldown
                                                          48 x 15,15,15

                                                          Tricep Pushdown (Straight Bar - cable)
                                                          Something silly x 8,8,8

                                                          <supersetted with>

                                                          GHR
                                                          30 x 8,6
                                                          --------------------------------------------------------------------

                                                          Short on time + plenty of anger = new PB. I brought the intensity tonight. Late out of work, missed a meal and practically no work breaks meant I was pretty frustrated when I got to the gym. Amazing what you can do when you're fuelled by frustration.

                                                          That's almost BW dumbell presses. Could only find one 42kg dumbell so bit the bullet and went for the 44s. Nice result.

                                                          I'm actually starting to think that something I'm cutting out of my diet is making me stronger. Prime suspects are wheat and dairy. I'm in no state to hit PBs atm but keep hitting them. May try to totally eliminate wheat from my diet when I start eating normally - except for pizza of course. Don't think I could give up dairy especially when I need the calories.

                                                          Comment


                                                            Saturday 10th March
                                                            ---------------------------------------------

                                                            Low Carb Diet Final Weigh-In
                                                            ==========================
                                                            Weight: 92.27kg (No change)
                                                            Waist: 35 inches (-0.25 inches)
                                                            ==========================


                                                            Down 5kg and 3 inches off the waist in a total of 26 days. That will do.

                                                            Time to get a decent deadlift....

                                                            Comment


                                                              Originally posted by Lurker23 View Post

                                                              I'm actually starting to think that something I'm cutting out of my diet is making me stronger. Prime suspects are wheat and dairy. I'm in no state to hit PBs atm but keep hitting them. May try to totally eliminate wheat from my diet when I start eating normally - except for pizza of course. Don't think I could give up dairy especially when I need the calories.
                                                              I would be really interested to see how eliminating wheat goes? Do you know if there is any proven fact that cutting certain things from your diet can increase strength?

                                                              Comment


                                                                Originally posted by drive56 View Post
                                                                I would be really interested to see how eliminating wheat goes? Do you know if there is any proven fact that cutting certain things from your diet can increase strength?
                                                                No clue tbh drive. Just some ramblings going on in my head.

                                                                Comment


                                                                  Sunday 11th March
                                                                  -------------------------------------------------------------

                                                                  Warm up - 50 min

                                                                  Sumo Deadlift
                                                                  70 x 5
                                                                  90 x 4
                                                                  110 x 3
                                                                  130 x 2
                                                                  <belt on>
                                                                  150 x 2
                                                                  170 x 1
                                                                  190 x 1
                                                                  200 x 1
                                                                  210 x 1
                                                                  220 x fail

                                                                  ----------------------------------------------------------

                                                                  Grrrrr. Did my best with the 220. Got it up to my knees but I could've been pulling it all day and it wasn't going any further. Very disappointing. Put a great deal of effort into it. Suppose the fact that I'm lighter now is some consolation.

                                                                  Probably should've went with 215. I think that's my true max atm. It is encouraging that all my deadlifts now look the same whether it be warm-ups or max attempts though. Good to get some consistency.

                                                                  I now have the number I need for Coan Phillipi - 210kg.

                                                                  Comment


                                                                    Here's my next 11 Sundays:

                                                                    Coan/Phillipi 10 week Deadlift Routine

                                                                    Based on a 210 kg (463 lbs) current max and a 225 kg (496 lbs) desired max we get the following cycle. Weights are rounded to the nearest 2.5 kg. Notation: sets x reps @ weight.

                                                                    NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises.

                                                                    Week 1
                                                                    Deadlift (75%): 1x2 @ 170 kg
                                                                    Speed deadlift (60%): 8x3 @ 135 kg (90 sec rest b/w sets)
                                                                    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
                                                                    Stiff-leg deadlift: 8 reps
                                                                    Bent over row: 8 reps
                                                                    Underhand (reverse) grip lat pulldown: 8 reps
                                                                    Arched back good morning: 8 reps

                                                                    Week 2
                                                                    Deadlift (80%): 1x2 @ 180 kg
                                                                    Speed deadlift (65%): 8x3 @ 147.5 kg (90 sec rest b/w sets)
                                                                    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
                                                                    Stiff-leg deadlift: 8 reps
                                                                    Bent over row: 8 reps
                                                                    Underhand (reverse) grip lat pulldown: 8 reps
                                                                    Arched back good morning: 8 reps

                                                                    Week 3
                                                                    Deadlift (85%): 1x2 @ 192.5 kg
                                                                    Speed deadlift (70%): 6x3 @ 157.5 kg (90-120 sec rest b/w sets)
                                                                    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
                                                                    Stiff-leg deadlift: 8 reps
                                                                    Bent over row: 8 reps
                                                                    Underhand (reverse) grip lat pulldown: 8 reps
                                                                    Arched back good morning: 8 reps

                                                                    Week 4
                                                                    Deadlift (90%): 1x2 @ 202.5 kg
                                                                    Speed deadlift (75%): 5x3 @ 170 kg (90-120 sec rest b/w sets)
                                                                    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
                                                                    Stiff-leg deadlift: 8 reps
                                                                    Bent over row: 8 reps
                                                                    Underhand (reverse) grip lat pulldown: 8 reps
                                                                    Arched back good morning: 8 reps

                                                                    Week 5
                                                                    Deadlift (80%): 3x3 @ 180 kg
                                                                    Speed deadlift (65%): 3x3 @ 147.5 kg (120 sec rest b/w sets)
                                                                    Power shrugs (60% of current): 3x5 @ 125 kg
                                                                    Stiff-leg deadlift: 3x5
                                                                    Bent over row: 3x5
                                                                    Underhand (reverse) grip lat pulldown: 3x5
                                                                    Arched back good morning: 3x5

                                                                    Week 6
                                                                    Deadlift (85%): 1x2 @ 192.5 kg
                                                                    Speed deadlift (70%): 3x3 @ 157.5 kg (120 sec rest b/w sets)
                                                                    Power shrugs (65% of current): 3x5 @ 137.5 kg
                                                                    Stiff-leg deadlift: 3x5
                                                                    Bent over row: 3x5
                                                                    Underhand (reverse) grip lat pulldown: 3x5
                                                                    Arched back good morning: 3x5

                                                                    Week 7
                                                                    (90%): 1x2 @ 202.5 kg
                                                                    Speed deadlift (75%): 3x3 @ 170 kg (120 sec rest b/w sets)
                                                                    Power shrugs (70% of current): 2x5 @ 147.5 kg
                                                                    Stiff-leg deadlift: 2x5
                                                                    Bent over row: 2x5
                                                                    Underhand (reverse) grip lat pulldown: 2x5
                                                                    Arched back good morning: 2x5

                                                                    Week 8

                                                                    Deadlift (95%): 1x2 @ 215 kg
                                                                    Speed deadlift (70%): 3x3 @ 157.5 kg (120 sec rest b/w sets)
                                                                    Power shrugs (75% of current): 2x5 @ 157.5 kg
                                                                    Stiff-leg deadlift: 2x5
                                                                    Bent over row: 2x5
                                                                    Underhand (reverse) grip lat pulldown: 2x5
                                                                    Arched back good morning: 2x5

                                                                    Week 9
                                                                    Deadlift (97.5%): 1x1 @ 220 kg
                                                                    Speed deadlift (70%): 2x3 @ 157.5 kg (rest as needed b/w sets)
                                                                    Power shrugs (75% of current): 2x5 @ 157.5 kg
                                                                    Stiff-leg deadlift: 2x5

                                                                    Week 10
                                                                    Deadlift (100%): 1x1 @ 225 kg
                                                                    Speed deadlift (60%): 2x3 @ 135 kg (rest as needed b/w sets)

                                                                    Week 11
                                                                    Meet day/max attempt

                                                                    Comment


                                                                      Looks pretty brutal. Volume is

                                                                      Comment


                                                                        Looks pretty brutal. Volume is Low which is obviously needed for DL.
                                                                        Is it just one session a week. What will the other sessions look like?

                                                                        Comment


                                                                          Brutal indeed. Low volume on deads but lots on the assistance exercises. It's definitely what I need. Plenty of cals to go with it for recovery.

                                                                          I'll have one other session per week. Probably Tuesday or Wednesday. It'll be moderate squats and bench. Might switch between back & front squats when I'm struggling - which I'm sure I will be at some stage. Won't be pushing squats at all for the next 3 months

                                                                          Deadlift will be my new best friend. Has to be done I suppose.

                                                                          Comment


                                                                            Sunday 18th March
                                                                            ---------------------------------------

                                                                            Coan Phillipi - Week 1

                                                                            Deadlift (75%): 1x2 @ 170 kg

                                                                            Speed deadlift (60%): 8x3 @ 135 kg (90 sec rest b/w sets)


                                                                            3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

                                                                            Stiff-leg deadlift: 8 reps @ 110kg
                                                                            Bent over row: 8 reps @ 70kg 1st set + 60kg other 2 sets
                                                                            Underhand (reverse) grip lat pulldown: 8 reps @ 95kg 1st set + 82kg other 2 sets
                                                                            Arched back good morning: 8 reps @ 90kg

                                                                            -----------------------------------------------

                                                                            Absolutely devilish program.

                                                                            Deadlift was fine. Speed deadlift felt good even though I knocked 7 bells out of my shins. They got faster as I went along.

                                                                            The circuit is brutal. Felt sick after 2 runs. Obv messing about with the weight a bit to find the correct load. Haven't stiffed legged since forever so happy enough with that.

                                                                            I know now that I will not be able to squat whilst doing this program. No way. It's going to take a long time to recover. Hammies and low back are already on fire. I know this program is exactly what I need though. My squat will come back pretty quickly too.

                                                                            Comment


                                                                              Wednesday 21st March
                                                                              --------------------------------------------------------------

                                                                              Warm up: usual

                                                                              Dumbell Bench Press
                                                                              20 x 8
                                                                              26 x 8
                                                                              32 x 8
                                                                              38 x 8
                                                                              44 x 8
                                                                              46 x 7 *PB*

                                                                              Close Grip Barbell Bench Press
                                                                              Bar x 8
                                                                              40 x 8
                                                                              60 x 8
                                                                              80 x 8
                                                                              85 x 8,5

                                                                              Skullcrushers
                                                                              EZ curl bar + 25kg x 12,12,12

                                                                              <supersetted with>

                                                                              GHR
                                                                              BW x 8,8,8

                                                                              Incline Dumbell Bench Press
                                                                              22 x 8
                                                                              26 x 7,7

                                                                              Ab Rope Pulldown
                                                                              48 x 12
                                                                              62 x 6,6

                                                                              <supersetted with>

                                                                              Tricep Pushdown (Rope)
                                                                              18.75 x 8,8,8
                                                                              --------------------------------------------------------

                                                                              Lots of pushing.

                                                                              Not much to say except that I still have bad DOMS from Sunday's session. Did some BW GHR to get the blood flowing to the area.

                                                                              First time in years that I've had proper soreness. Walking is a chore.

                                                                              Comment


                                                                                Thursday 22nd March
                                                                                -------------------------------------------

                                                                                5-a-side: 90 mins

                                                                                --------------------------------------------

                                                                                Comment


                                                                                  Sunday 25th March

                                                                                  ------------------------------------------------------------------------
                                                                                  usual warm up

                                                                                  Coan Phillipi - Week 2

                                                                                  usual dl warm up
                                                                                  Deadlift (80%): 1x2 @ 180 kg

                                                                                  Speed deadlift (65%): 8x3 @ 147.5 kg (90 sec rest b/w sets)


                                                                                  3 circuits (rest 90sec between exercises, 3 minutes between circuits):

                                                                                  Stiff-leg deadlift: 8 reps @ 120kg
                                                                                  Bent over row: 8 reps @ 60kg 1st set & 3rd set + 70kg set 2
                                                                                  Underhand (reverse) grip lat pulldown: 8 reps @ 82kg
                                                                                  Arched back good morning: 8 reps @ 100kg

                                                                                  Did the usual hip stuff too.
                                                                                  ---------------------------------------------------------------------------

                                                                                  180 x 2 was sloppy. Couldn't find the groove.

                                                                                  Speeds were very snappy. Happy with them. Can see improvement from last week. The 8 sets fly by. Felt quickest around set 4-5 and slowed down a bit for the last 2 sets

                                                                                  Circuit is still brutal. Bit more manageable than last week.

                                                                                  Comment


                                                                                    Wednesday 28th March
                                                                                    -------------------------------------------

                                                                                    5-a-side: 1hr 45mins

                                                                                    --------------------------------------------

                                                                                    No gym until Sunday for me. I've a ton of study to catch up on. I'll double up on Sunday with coan phillipi + a small barbell benching session.

                                                                                    Comment


                                                                                      Sunday 1st April
                                                                                      ------------------------------------------------------------------------
                                                                                      usual warm up

                                                                                      Coan Phillipi - Week 3

                                                                                      usual dl warm-up
                                                                                      Deadlift (85%): 1x2 @ 192.5 kg

                                                                                      Speed deadlift (70%): 6x3 @ 157.5 kg (90-120 sec rest b/w sets)


                                                                                      3 circuits (rest 90sec between exercises, 3 minutes between circuits):
                                                                                      Stiff-leg deadlift: 8 reps @ 120kg
                                                                                      Bent over row: 8 reps @ 70kg
                                                                                      Underhand (reverse) grip lat pulldown: 8 reps @ 89kg
                                                                                      Arched back good morning: 8 reps @ 110kg

                                                                                      Small bit of barbell benching
                                                                                      40 x 5
                                                                                      60 x 5
                                                                                      80 x 4
                                                                                      100 x 1
                                                                                      110 x 3,3
                                                                                      --------------------------------------------------------------------------

                                                                                      My deadlifting feels lethargic and slow. 85% felt more like 90%. Not good.

                                                                                      Speeds were good.

                                                                                      Getting used to the circuit now. Still tough going though.

                                                                                      Benching with the barbell felt weird. It's been over 2 months since I last got under the barbell so that's to be expected I suppose.

                                                                                      Comment


                                                                                        Thursday 5th April
                                                                                        -------------------------------------------

                                                                                        5-a-side: 100 mins

                                                                                        --------------------------------------------

                                                                                        Comment


                                                                                          Sunday 8th April
                                                                                          ------------------------------------------------------------------------
                                                                                          usual warm up

                                                                                          Coan Phillipi - Week 4

                                                                                          usual dl warm-up

                                                                                          Deadlift (90%): 1x2 @ 202.5 kg *PB*


                                                                                          Speed deadlift (75%): 5x3 @ 170 kg (90-120 sec rest b/w sets)


                                                                                          3 circuits (rest 90sec between exercises, 3 minutes between circuits):

                                                                                          Stiff-leg deadlift: 8 reps @ 125kg
                                                                                          Bent over row: 8 reps @ 70kg
                                                                                          Underhand (reverse) grip lat pulldown: 8 reps @ 97.3kg
                                                                                          Arched back good morning: 8 reps @ 120kg


                                                                                          Barbell Bench Press
                                                                                          Bar x 5
                                                                                          60 x 5
                                                                                          80 x 3
                                                                                          100 x 1
                                                                                          110 x 4,5,4

                                                                                          + some abs.
                                                                                          -----------------------------------------------------------------------------

                                                                                          Token PB with 202.5 x 2. Felt quick off the floor. Reasonably happy.

                                                                                          Speeds went well too. Never in danger of missing a rep and speed was good until the last set.

                                                                                          Felt queasy after the second run of the circuit. Takes a lot out of you especially when you consider what has gone before it.

                                                                                          Just a small bit of benching then to keep it ticking over. Didn't push too hard. I didn't have much left at that stage anyway.

                                                                                          Comment


                                                                                            i'd be quite happy benching 110 without pushing too hard.

                                                                                            Comment


                                                                                              Thursday 12th April
                                                                                              -------------------------------------------

                                                                                              5-a-side: 100 mins

                                                                                              --------------------------------------------

                                                                                              Comment


                                                                                                Sunday 15th March
                                                                                                -------------------------------------------------------------------------------------------

                                                                                                usual warm up

                                                                                                Coan Phillipi - Week 5

                                                                                                Deadlift (80%): 3x3 @ 180 kg


                                                                                                Speed deadlift (65%): 3x3 @ 147.5 kg (120 sec rest b/w sets)


                                                                                                Power shrugs (60% of current): 3x5 @ 125 kg


                                                                                                3 circuits (rest 90sec between exercises, 3 minutes between circuits):

                                                                                                Stiff-leg deadlift: 8 reps @ 130kg

                                                                                                Bent over row: 8 reps @ 70kg

                                                                                                Underhand (reverse) grip lat pulldown: 8 reps @ 102kg, 2nd set 6 reps @ 102kg, last set 8 reps @ 89kg

                                                                                                Arched back good morning: 8 reps @ 125kg, 2nd set 7 reps @ 125kg, last set 7 reps @ 120kg

                                                                                                Barbell Bench Press
                                                                                                60 x 5
                                                                                                80 x 4
                                                                                                100 x 1
                                                                                                115 x 3
                                                                                                100 x 10 *PB*
                                                                                                ------------------------------------------------------------------

                                                                                                Felt rubbish this morning but dragged myself into the gym. I said I'd see how I got on as I felt a bit dizzy this morning. Soon wore off when I got going.

                                                                                                DL was hard. Felt more like 90% due to feeling crap.

                                                                                                Power shrugs went well. Grip was waning by last set. They're essentially the same as the starting pull for a clean.

                                                                                                I made an arse of the circuit today. It was supposed to be 3x5 for all exercises and I was supposed to do each exercise sequentially. Had a quick look at the schedule this morning and totally missed the change. Very annoyed with myself.

                                                                                                Bench went well. Had another rep @ 115 and 100 x 10 is a pretty cool acheivement.

                                                                                                Comment


                                                                                                  Thursday 19th April
                                                                                                  -------------------------------------------------------------------------

                                                                                                  5-a-side: 90 mins

                                                                                                  --------------------------------------------------------------------------

                                                                                                  Comment


                                                                                                    Sunday 22nd April
                                                                                                    -------------------------------------------------------------------------------------------

                                                                                                    less than usual warm up - running late

                                                                                                    Coan Phillipi - Week 6

                                                                                                    Deadlift (85%): 1x2 @ 192.5 kg


                                                                                                    Speed deadlift (70%): 3x3 @ 157.5 kg (120 sec rest b/w sets)


                                                                                                    Power shrugs (65% of current): 3x5 @ 137.5 kg


                                                                                                    Stiff-leg deadlift: 3x5 @ 140/145/145

                                                                                                    Bent over row: 3x5 @ 80/90/85

                                                                                                    Underhand (reverse) grip lat pulldown: 3x5 @ 109/123/116

                                                                                                    Arched back good morning: 3x5 @ 120


                                                                                                    Barbell Bench Press
                                                                                                    60 x 5
                                                                                                    80 x 3
                                                                                                    100 x 2
                                                                                                    110 x 1
                                                                                                    120 x 3 *PB*

                                                                                                    ---------------------------------------------------------------------------------------------

                                                                                                    DLs still feel crap. Very slow off the floor. I think it's the 5-a-side on the Thursday. Prob going to knock that on the head for the next few weeks. Speed DLs also weren't as snappy as usual.

                                                                                                    Power shrugs are coming along nicely. Form felt better this week.

                                                                                                    Spent a bit of time looking for the right weight on the other exercises. My lower back got very tired by the end so went relatively lightish on the good mornings.

                                                                                                    Have to say my hands are in bits from this program. I've had the same calluses for years and I ripped one today. Hopefully my hands can hold up until the end of the program.

                                                                                                    Monster PB on the bench out of nowhere. Messed about with my breathing. Held my breath for the whole sets on the warm ups and everything felt more solid. Obviously got some carryover on the 120 set too. Very promising considering my back was fried at that point.

                                                                                                    Also, I've been eating like a horse after the Sunday workouts for recovery. Usually go for a large pizza, garlic bread and garlic chips on the Sunday night. Definitely feel like that's helping and probably why my bench is going up too.

                                                                                                    Going to need bigger pants and shirts soon

                                                                                                    Comment


                                                                                                      Sunday 29th April
                                                                                                      -------------------------------------------------------------------------------------------

                                                                                                      usual warm up

                                                                                                      Coan Phillipi - Week 7

                                                                                                      Deadlift (90%): 1x2 @ 202.5 kg


                                                                                                      Speed deadlift (75%): 3x3 @ 170 kg (120 sec rest b/w sets)


                                                                                                      Power shrugs (70% of current): 2x5 @ 147.5 kg


                                                                                                      Stiff-leg deadlift: 2x5 @ 145 kg

                                                                                                      Bent over row: 2x5 @ 85kg

                                                                                                      Underhand (reverse) grip lat pulldown: 2x5 @ 127.6/113.6

                                                                                                      Arched back good morning: 2x5 @ 125


                                                                                                      Barbell Bench Press
                                                                                                      60 x 5
                                                                                                      80 x 3
                                                                                                      100 x 2
                                                                                                      115 x 1
                                                                                                      125 x 2 *PB*

                                                                                                      Ab Rope pull down
                                                                                                      55 x 8,8,8

                                                                                                      +

                                                                                                      hip abduction and adduction machines

                                                                                                      ---------------------------------------------------------------------------------------------

                                                                                                      DL was muck again. 215 for 2 next week is madness. I'll give everything I've got though.

                                                                                                      Nice PB on the bench again. 125 was my old PB I think. Second rep was a grinder.

                                                                                                      I really really miss squatting. I expect to get some carryover with all the lower back work once I remember how to squat properly again.

                                                                                                      Comment


                                                                                                        Lol of course the DLs feel like muck. You just pulled over 95% of your max for a double (actual max not desired).
                                                                                                        Week 8 looks to be toughest of the lot. 95% falls exactly between 212.5 and 215 so you are even have the max round up on top
                                                                                                        Last edited by Mellor; 29-04-12, 23:47.

                                                                                                        Comment


                                                                                                          Originally posted by Mellor View Post
                                                                                                          Lol of course the DLs feel like muck. You just pulled over 95% of your max for a double (actual max not desired).
                                                                                                          Week 8 looks to be toughest of the lot. 95% falls exactly between 212.5 and 215 so you are even have the max round up on top
                                                                                                          Suppose I should've clarified. Did 202.5 x 2 in week 4 and it felt easier than in week 7 which shouldn't be happening imo. Anyhow week 8.....

                                                                                                          Comment


                                                                                                            Sunday 6th May
                                                                                                            -------------------------------------------------------------------------------------------

                                                                                                            usual warm up

                                                                                                            Coan Phillipi - Week 8

                                                                                                            Deadlift (95%): 1x2 @ 215 kg *PB*


                                                                                                            Speed deadlift (70%): 3x3 @ 157.5 kg (120 sec rest b/w sets)


                                                                                                            Power shrugs (75% of current): 157.5 kg x 4,3


                                                                                                            Stiff-leg deadlift: 2x5 @ 145 kg

                                                                                                            Bent over row: 2x5 @ 85kg

                                                                                                            Underhand (reverse) grip lat pulldown: 2x5 @ 109

                                                                                                            Arched back good morning: 2x5 @ 120


                                                                                                            Barbell Bench Press
                                                                                                            60 x 5
                                                                                                            80 x 3
                                                                                                            100 x 2
                                                                                                            110 x 5

                                                                                                            ----------------------------------------------------------------------------------------
                                                                                                            Absolutely buzzing after that. 2 months of Sundays went into preparation for this day. Couldn't get it out of my head since Friday morning. I was actually getting goosebumps thinking about it two days before.

                                                                                                            Definitely the make or break stage of the program. I was really anxious and even, dare I say, a bit emotional. I always feel like that with the deadlift. Probably because I've been injured before on it and progress doesn't come as natural for me compared to the squat. Nothing worth having comes easy.

                                                                                                            Warm ups didn't feel great. Last one was 202.5 for a single which felt slow and laboured. Got my head in the game for 10-15 mins after last warm up, set myself up (screamed a bit ) and pulled with everything I'd got. 1st rep was surprisingly fast. Set the bar down and took about 20 secs to compose myself. Initiated the pull for the second rep, pushed the hips through and managed to lock it out. Victory! It's a great feeling when you know the last 8 weeks have paid off. Pecs were really sore after it. Didn't care!

                                                                                                            Grip died on the power shrugs. I was using overhand. Possibly should've switched to mixed. Everything else was fine. Hopefully, I can push on now and get through the last two weeks as prescribed.

                                                                                                            Warning: this program ruins your hands. I have a deep bruise in my left palm that has been getting progressively worse the past few weeks. Starting to swell up now. Well worth it though

                                                                                                            Comment


                                                                                                              Sunday 13th May
                                                                                                              -------------------------------------------------------------------------------------------

                                                                                                              usual warm up

                                                                                                              Coan Phillipi - Week 9

                                                                                                              Deadlift (97.5%): 1 x 220 kg *PB*


                                                                                                              Speed deadlift (70%): 2x3 @ 157.5 kg (120 sec rest b/w sets)


                                                                                                              Power shrugs (75% of current): 157.5 kg x 4,3


                                                                                                              Stiff-leg deadlift: 2x5 @ 150 kg

                                                                                                              Barbell Bench Press
                                                                                                              60 x 5
                                                                                                              80 x 5
                                                                                                              100 x 2
                                                                                                              115 x 1
                                                                                                              125 x 1
                                                                                                              130 x 1 *PB*
                                                                                                              135 x fail
                                                                                                              ----------------------------------------------------------------------------------------

                                                                                                              DL was ok. Obviously a bit of a grind. Definitely have 222.5 in me but 225 is going to be real tough as you'd expect. 10kg on my PB from the start of the program so far.

                                                                                                              125kg bench flew up like a slingshot. 130 was relatively smooth too. 135 a step to far atm but I had nothing to lose so just went for it. I've changed my set up completely on the bench. Mainly to do with foot positioning and my arch. Starting to reap the benefits.

                                                                                                              Currently weigh 95kg on the button.

                                                                                                              Comment


                                                                                                                Fantastic PBs there, fair play. Would you have any programmes you'd recommend for increasing strength on bench, squat & deadlift? Been doing them for about 2 months, usually just alternating between sets of 5 reps & 12 on different days but based on the prog you're doing now I was wondering should I change things up. Current lifts are squat & dl 100, bench 70 so maybe it's too early to be starting such a programme? Appreciate any advice you could shed, cheers.

                                                                                                                Comment


                                                                                                                  Originally posted by FeetMagic View Post
                                                                                                                  Current lifts are squat & dl 100, bench 70 so maybe it's too early to be starting such a programme? Appreciate any advice you could shed, cheers.
                                                                                                                  Yes! Please don't do Coan Phillipi. It will murder you. I've around 7-8 years proper lifting experience and I'm finding it very difficult. The base of the program is the lower back assistance work and to be blunt, with your experience, you could really hurt yourself. I'd go so far as to say I wouldn't recommend for anyone who can't do a 2 x BWish DL. More of an advanced-intermediate to advanced lifter program.

                                                                                                                  I'm not saying you couldn't do it but heck, with 2mths exp, you're at the stage where you could almost just look at the bar and get stronger. There's much better uses of your gym time than the CP program.

                                                                                                                  Originally posted by FeetMagic View Post
                                                                                                                  Would you have any programmes you'd recommend for increasing strength on bench, squat & deadlift?
                                                                                                                  I know I always say it but Starting Strength.There's a great wiki for it. One alternative is stronglifts 5x5. Have a look around and see what you think.

                                                                                                                  When you're done with one of them. I'd advise something like the Texas Method next.

                                                                                                                  The biggest problem I see with less experience lifters is that they hop from one program to another like an overenthusiastic puppy. If it ain't broke, don't fix it. Stick to what works and get stronger.

                                                                                                                  If you're just going to do one thing, educate yourself about the lifts. It'll save you a lot of time and possible injuries in the long run. Become more kinaestheticly aware. Know what you should be doing when your lifting and why. For example, let's take the squat. I see lads, popping the bar out of the rack, bombing down and up without thinking about it. Always be aware of what you're doing during the lift. You should be doing something like this:



                                                                                                                  Obviously this won't happen overnight but work on it and you'll improve.

                                                                                                                  Watch the elitefts videos for the squat, bench and dl on youtube and soak it in like a sponge. I guarantee your making tons of mistakes on these lifts that are easily correctable if you are aware of them. The sooner you get the correct technique the more you'll be able to lift safely.

                                                                                                                  Also, learn about foam rolling and dynamic mobility drills as flexibility is of upmost importance for squat and dl.

                                                                                                                  Not sure if that's what you're after but I'll have to stop here as there's a large pizza (among other things) at the door with my name on it.

                                                                                                                  Comment


                                                                                                                    Excellent Lurker cheers. Will look into all this tomorrow, might be back with some questions then!

                                                                                                                    Comment


                                                                                                                      Tuesday 15th May
                                                                                                                      -------------------------------------------------------------------------------------------

                                                                                                                      minimal warm up

                                                                                                                      Barbell Military Press
                                                                                                                      Bar x 5
                                                                                                                      40 x 5
                                                                                                                      50 x 3
                                                                                                                      <belt on>
                                                                                                                      60 x 1
                                                                                                                      65 x 1
                                                                                                                      70 x 1
                                                                                                                      75 x 1
                                                                                                                      80 x 1
                                                                                                                      65 x 5,5,5

                                                                                                                      Seated Dumbell Shoulder Press
                                                                                                                      20 x 8
                                                                                                                      24 x 8
                                                                                                                      28 x 6

                                                                                                                      Cable Lateral Raise
                                                                                                                      6.25 x 10,10,10

                                                                                                                      + 9 or so sets of different bicep stuff + some shoulder prehab
                                                                                                                      ----------------------------------------------------------------------------------------

                                                                                                                      Random Tuesday workout. Haven't done shoulders in months so 80 x 1 is not to be sniffed at. Just wanted to test the water.

                                                                                                                      Comment


                                                                                                                        Was listening to some music earlier and hadn't heard this before, has to be the Lurkers song I thought

                                                                                                                        Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

                                                                                                                        Comment


                                                                                                                          Savage. Straight onto the ipod!

                                                                                                                          As much as I was enjoying the song, I couldn't help myself from thinking that their bench technique was poor

                                                                                                                          Comment

                                                                                                                          Working...
                                                                                                                          X