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stephen9069Icon...22-08-2017 @ 19:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Monster of a session mate and as always bloody strong
OxmanIcon...23-08-2017 @ 19:10 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
stephen9069 said:Monster of a session mate and as always bloody strong


Cheers mate...strength really coming back now...330kg dead and 180kg bench will fly in 10-12 weeks time Happy
OxmanIcon...24-08-2017 @ 14:27 
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SQ 242.5, BP 192.5, DL 330
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Epic session today, I am feeling incredibly strong, more than ever before I think, I literally had to force myself to leave the gym as I could have gone on and on...
 
Reverse Bench Bench Press
 
60kg x 10
80kg x 10
100kg x 5
120kg x 3
140kg x 1
add bands
190kg x 3
200kg x 3
225kg x 1 pb
230kg x 1 pb
200kg x 3
200kg x 3
 
Feeling so explosive, weights feeling light and breezy...last time I tried 222.5kg it went but was slow...225kg moved easy and so did 230kg, more there but being sensible...ish. 230kg gives 170kg at the bottom and around 200-210kg at top. Triples at the end flew and had good long pauses, did slow negatives too.
 
Dead Stop Bench
 
140kg x 3 rep pb
155kg x 1 pb
160kg x 1 pb
170kg x 1 PB
140kg x 3
 
These are feeling just awesome...last tested max on these was 150kg, 155kg was a speed rep, 160kg flew so rolled the dice and loaded 170kg. It was slow, I was fatigued but it moved from A to B, i'm thnking 180kg normal paused bench could already be very close based on this press but I won't be testing anytime soon. So pleased with these first two lifts and still feeling fresh like i'd done little work.
 
Cable Lateral Raises
 
15kg x 15 rep pb
15kg x 15
17.5kg x 8 rep pb
17.5kg x 8
7.5kg x 25 vol pb
 
Nice little iso delt work, trying to keep form as tight as possible, delts blew right up, felt good.
 
Pec Dec
 
98kg x 15 rep pb
105kg x 12 rep pb
112kg x 7 rep pb 
91kg x 20 vol pb
 
Massive chest pump, love this movement.
 
Machine Preacher Curls
 
55kg x 12 rep pb
60kg x 8 rep pb
70kg x 5
drop
55kg x 4
drop
40kg x 3
 
Again strength up and biceps screaming from the drop at the end, weight felt light but nothing left in the muscle to give.
 
Straight Bar Pressdown
 
25kg x 20
30kg x 20
35kg x 20
 
Not done in ages and elbows seem ok with them these days, nice pump and burn.
 
Machine Dips
 
Stack + 20kg x 20
Stack + 20kg x 20
Stack + 20kg x 20
 
These felt amazing, done fatigued the pump and burn in triceps and chest is just epic, I enjoy these much more than standard dips as it allows so much more focus on the required muscles. Cracking finisher.
 
Tapped the session there as I could have gone on and on today. Absolutely loving lifting lately, excited to max my lifts in 10 weeks or so, new levels ahead Happy




stephen9069Icon...24-08-2017 @ 21:32 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
now that is an epic session mate that dead stop bench is awesome
OxmanIcon...25-08-2017 @ 07:17 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
stephen9069 said:now that is an epic session mate that dead stop bench is awesome


Cheers mate, I think 4 plates is pretty close now Happy
OxmanIcon...25-08-2017 @ 11:59 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Another decent session to end the week...minor blip but all ended well...
 
Morning BW 105kg
 
Reverse Band Paused Deadlifts
 
140kg x 5
180kg x 5
220kg x 3
260kg x 1
300kg x 1
add belt
360kg x 1 PB
320kg x 2 REP PB
belt off
300kg x 3
300kg x 3
 
After figuring out how to load 360kg...by using 50kg plates I decided to see how it felt...moved nicely, I didn't set my grip quite correctly and was slipping at the top...rookie mistake but I locked it and it moved as easy if not easier than 350kg a few weeks back. That's 300kg on the floor so heaviest paused dead ever.  Dropped to 320kg and did a comfy double, camera didn't bloody record it though, a third there but that was enough for today. Whipped off belt and did some easy trips with 300.
 
Beltless Paused Squats
 
Bar x 10
60kg x 5
100kg x 5
120kg x 5
142.5kg x 8 rep pb lol
Went to pick belt off of floor as I was tidying up and lower back/left hip area went into spasm...rolled and stretched and it seemed to ease off..
142.5kg x 8
 
Moved ok, filmed set 2 after my tweak and still moved ok...still silly weak on squats but paused and beltless is hard for me on squats so it should do something. Should end with 210-215kg beltless and paused at cycles end, throw on a belt and finally hit a poverty 500lb squat finally. Accessory work now anyway...screw squats..push/pull for life lol.
 
Back hip still feeling a bit 'off' so...
 
Reverse Hyperextensions
 
80kg x 20
80kg x 20
80kg x 20
80kg x 20
 
Works like magic, that deep stretch under opens the discs up and it feels so good, really helped doing these.
 
Reverse Grip Hammer Pull Downs
 
90kg x 12 rep pb
90kg x 12
90kg x 12 vol pb
 
Strength well up on these and ensuring a big stretch at the top and deep tight tucked contraction at the bottom, lats blew up. 90kg x 8 was old pb, 3 x12 today is a decent increase. Will up weight next time.
 
Leg Extensions
 
40kg x 12
40kg x 12
60kg x 6 rep pb
60kg x 4 vol pb
 
This machine is so tough compared to the other, can't use much weight, quads destroyed quickly.
 
Seated Hamstring Curls
 
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
 
Bit of volume work on hamstrings...felt really good, cramping nicely at the end.
 
And that was that...3-4 hour drive later will be fun lol! Deep tissue massage this weekend will sort me out!


nailsIcon...28-08-2017 @ 21:49 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Awesome session as usual mate, you just keep cracking out these monster sessions each one more awesome than the last (I guess thats the point really).
OxmanIcon...29-08-2017 @ 15:35 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
nails said:Awesome session as usual mate, you just keep cracking out these monster sessions each one more awesome than the last (I guess thats the point really).


Thanks mate...sessions in around 5 weeks should be a tad more impressive Happy
OxmanIcon...29-08-2017 @ 15:36 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
A nice weekend with the Missus tinged with sadness as her father died on Sunday, we knew it was coming but was still a shock to her, just glad I could be down there with her and not stuck up here at work. Anyway I drove back this morning and headed pretty much straight to the gym, not fuelled enough tbh but session went really well.
 
Bench Press - Week 5
 
60kg x 10
80kg x 10
100kg x 5
120kg x 3
140kg x 1
150kg x 1
162.5kg x 1
132.5kg x 5
132.5kg x 8 amrap (possible paused rep pb)
185kg x 1 negative
 
All moving very nicely, 150kg felt like an empty bar and 162.5kg felt light and pretty easy but tapped it there for today. The 132.5's moved well and did an 8 repper for second set instead of the required 5, maybe had 1 or 2 more there but again enough for today plus I wanted to load up CGBP a little after. The 185kg negative felt light in the hands.
 
CGBP
 
152.5kg x 1 PB
142.5kg x 2 rep pb
125kg x 5
125kg x 5
 
Again moving nicely, line feels odd on close grip but never close gripped that much before, more there but again being sensible. had 3-5 on 142.5kg no doubt but I won't to build slowly.
 
Cable X Over
 
45kg x 20 rep pb
45kg x 15
47.5kg x 8 rep pb and volume pb
 
Feeling strong on these and shoulder absolutely 100% no...not even a slight niggle. 5 rep pb on set 1, chest got a great pump.
 
Overhead Tricep Rope Extensions
 
37.5kg x 12 rep pb
37.5kg x 10
37.5kg x 10 volume pb
 
2 reps up on set 1, triceps feeling strong despite previous work.
 
EZ Preacher Curls
 
50kg x 5
50kg x 5
50kg x 5
50kg x 5 volume pb
 
Went for a volume pb here and knocked total reps down on set 1, felt like a nice change and biceps were battered.
 
And that was that, decent session all round, building well, feeling good. Deads tomorrow, still light and breezy with I think 232.5kg for a few easy 5's, I may pull a heavier paused single...all still beltless for now.


nailsIcon...29-08-2017 @ 16:55 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Sorry to hear your news mate but at least you were on hand for support.

Another great session even with less than perfect circumstances.
OxmanIcon...29-08-2017 @ 18:43 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
nails said:Sorry to hear your news mate but at least you were on hand for support.

Another great session even with less than perfect circumstances.


Cheers mate, appreciated...still having to hold myself back and let the program build.
stephen9069Icon...29-08-2017 @ 21:52 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Sorry to hear about your partners father mate

Another strong session even with lack of fuel
tazIcon...30-08-2017 @ 07:01 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Post Edited: 30.08.2017 @ 07:03 AM by taz
Sorry to hear about your partners father.

Also, bloody hell mate, some monster sessions!!
All seems to be coming along well mate, shifting good weights, but at times for reps!! Eek
That's got to be a good thing!!
OxmanIcon...30-08-2017 @ 11:19 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Thanks Gents, much appreciated...was expected but still a shock.

Cheers, training clicking along nicely, tough today but can't complain.

Not 100% today..flare up of IBS and generally feeling a bit rough so did what was needed but cut back to let myself heal up a bit.
 
Deadlifts - Still Beltless
 
60kg x 5
100kg x 5
140kg x 5
180kg x 1
220kg x 1
235kg x 5
235kg x 5
260kg x 1 Paused
275kg x 1 Paused - Beltless PB
 
All moving slow but look fast enough in vids, 235kg feeling far heavier than it should but to be expected considering how I was feeling. Decent enough though.
 
Dimmel Deads
 
180kg x 10
180kg x 10
180kg x 10
 
Put these in as a change up from SLDL and they felt great on the entire posterior chain, even lats felt blitzed from them.
 
Power Rows
 
172.5kg x 6 rep pb
 
Just the one set...lacking any conviction today.
 
Reverse Pec Dec
 
70kg x 15 rep pb
77kg x 10 rep pb
63kg x 18 rep pb and volume pb
 
Some easy work to finish, all reps up though so happy enough.
 
Minimal done today but happy with what I did considering i'm feeling a little rough.


nailsIcon...30-08-2017 @ 13:00 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
It makes me laugh that you manage to hit PB's even on your bad days. Deadlifts just silly as usual.

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