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stephen9069 | ... | 22-08-2017 @ 19:29 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Monster of a session mate and as always bloody strong | ||
Oxman | ... | 23-08-2017 @ 19:10 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 | ||
Oxman | ... | 24-08-2017 @ 14:27 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 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 | ||
stephen9069 | ... | 24-08-2017 @ 21:32 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | now that is an epic session mate that dead stop bench is awesome | ||
Oxman | ... | 25-08-2017 @ 07:17 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 | ||
Oxman | ... | 25-08-2017 @ 11:59 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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! | ||
nails | ... | 28-08-2017 @ 21:49 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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). | ||
Oxman | ... | 29-08-2017 @ 15:35 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 | ||
Oxman | ... | 29-08-2017 @ 15:36 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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. | ||
nails | ... | 29-08-2017 @ 16:55 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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. | ||
Oxman | ... | 29-08-2017 @ 18:43 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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. | ||
stephen9069 | ... | 29-08-2017 @ 21:52 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Sorry to hear about your partners father mate Another strong session even with lack of fuel | ||
taz | ... | 30-08-2017 @ 07:01 | |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 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!! That's got to be a good thing!! | ||
Oxman | ... | 30-08-2017 @ 11:19 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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. | ||
nails | ... | 30-08-2017 @ 13:00 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 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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