i want to cast a biggef stronger shadow.
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| Geraint |  | ... | 13-06-2017 @ 21:02 |
No chance of ever benching 200 Member 6153, 152 posts SQ 200, BP 192.5, DL 200592.5 kgs @ 115kgs UnEq | John said:Deadlift day 2 1/4 inch blocks 60x8/100x5/140x5/180x3/220x1/250x1 Speed deads 3x5 @ 180kg get the speed built back up Safety bar box squats dead stance 3x10 @ 145kg Power row 3x10 @ 100kg Pulls wide 3x12 l14 heavyish Narrow v handle 3x12 """"""" Sar 3x12 L9 Done  John there's a comp end of November think we should do it, I'll prob only bench at this one, thoughts? | ||
| John |  | ... | 14-06-2017 @ 16:12 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Geraint said: John there's a comp end of November think we should do it, I'll prob only bench at this one, thoughts? Well my bench has come off the boil a bit but there's plenty of time to fit some good training cycles before nov,I like it,how about you have you hit that 200 yet? you must be close.if I do it will probably be bench only too as my numbers are embarrassing for my wieght. | ||
| Geraint | | ... | 14-06-2017 @ 17:13 |
No chance of ever benching 200 Member 6153, 152 posts SQ 200, BP 192.5, DL 200592.5 kgs @ 115kgs UnEq | John said: Well my bench has come off the boil a bit but there's plenty of time to fit some good training cycles before nov,I like it,how about you have you hit that 200 yet? you must be close.if I do it will probably be bench only too as my numbers are embarrassing for my wieght. Na not at the mo, being ill over Christmas messed me up a lot I was struggling doing 105 kg for sets of 5 back in Jan, but its starting to really kick on again now so aiming for 200kg in a few months or so, Ive been keeping my weight low so I can go in the 110kg body weight feel loads better being lighter, the comp is up in Solihull so not far to go | ||
| John | | ... | 15-06-2017 @ 17:19 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Geraint said: Na not at the mo, being ill over Christmas messed me up a lot I was struggling doing 105 kg for sets of 5 back in Jan, but its starting to really kick on again now so aiming for 200kg in a few months or so, Ive been keeping my weight low so I can go in the 110kg body weight feel loads better being lighter, the comp is up in Solihull so not far to go I'm sure you'll smash it this time around.perhaps we can get a couple of sessions together before go time. | ||
| John | | ... | 15-06-2017 @ 17:24 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Righty assistance day Spoto press 3x10@130kg Ohp 3x10@75kg Incline db press 30k l/r 3x10 Front delt raise barbell 3x10@30kg Side delts 3x10 @15kg Reverse pec deck 3x15@ light L12 Cgbp ez 105kg 40kg of which chains Tricep pulls 3x30 three phase under/ normal/Ohp grips Done shoulder still being a b**ch might drop Ohp and incline barbell press for a while. | ||
| Geraint | | ... | 15-06-2017 @ 17:57 |
No chance of ever benching 200 Member 6153, 152 posts SQ 200, BP 192.5, DL 200592.5 kgs @ 115kgs UnEq | John said: I'm sure you'll smash it this time around.perhaps we can get a couple of sessions together before go time. Hopefully mate, yeah sounds good mate I usually bench on a Sunday now but can switch things round and do a session on a Monday or something | ||
| John | | ... | 19-06-2017 @ 18:44 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench day 3x3@160kg Slingshot 1x5@160k Incline 3x10@110kg Dips 3x10@bw Cgbp ez 100kg 40kg of which chains Some shoulder and upper back band exercises. So hot today! | ||
| John | | ... | 20-06-2017 @ 15:17 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Deadlift day I had it in my head to start 5/3/1 today so did the prescribed 65 75 85% useing 90% as you 100% So this looked like 140/162.5/182.5 all x5 it says to start light but......I really felt like I hadn't done any thing so thought I'd see where I am again so did a 230kg x1 and thought well why not put the black 25k and get rid of the other plates to square up to 250k....done the lift really easy.......to easy really celebrated like a t**t and relised I put the wrong black plates on I put 2x20 so only did 240....duh so feeling like a complete idiot I quietly loaded the bar to 250k and did it yay.....still feel like a t**t though. Followed this up with some safety bar box squats (deadlift stance) 3x10@145k Pull downs wide/narrow/sar 3x12 on each Done | ||
| John | | ... | 22-06-2017 @ 17:07 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Assistance for bench Dynamic warm up 3wall slams 10k ball explosive push ups3 4sets no rest intervals just a warm up Paused Larson press 3x5@120kg Ohp 65kgx5/75kgx5/85kgx7 could have done a few more really. Incline db press 37.5kg 3x8 Front delt raise barbell 30kg 3x10 Side delt 3x10 15k Rev peck deck 3x10 Even closer close grip bench ez bar 80k3x10 3 phase tricep pull downs 30 reps on each 3sets Done starting 5/3/1 hence the low starting weight I'm sure it's going to get really challenging soon. | ||
| dannyboy73 | | 250k. I recon 260 if loaded correctly... | 22-06-2017 @ 20:43 |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | Well done Big John. | ||
| John | | ... | 22-06-2017 @ 23:52 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | dannyboy73 said:Well done Big John. Lol thanks Danny,about time though aye. | ||
| Billytheold | | ... | 23-06-2017 @ 07:42 |
 Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | John ditto good training. You know what's a good add on to this workout may be something equivalent to 60 or so pound dumbell OHP standing clinkining the top speed with some ICP. | ||
| John | | ... | 23-06-2017 @ 08:46 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Billytheold said:John ditto good training. You know what's a good add on to this workout may be something equivalent to 60 or so pound dumbell OHP standing clinkining the top speed with some ICP. Always great to hear from you guys,Your on the money my friend, as I did attempt that very thing just my shoulder a bit sore. What is ICP though  | ||
| John | | ... | 23-06-2017 @ 19:31 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Friday legday/rack pulls Right then rack pulls 60-260k Squats 65% 135k x5 75% 165k x5 85% 175k x 7 first week of 5/3/1 strange as Ive done 3x10@177.5k but this felt much harder is there a logic?? Leg press 300kg x15/400kg x15/ 500kg x 15 /400kg x 10/300kg x 10/ 200kg x 25 100kg x 15 single legs Leg ext 3x12 L14 Leg curl 3x12 L9 3x15 calve raise L 17 16kg slam ball From low squat position to overhead jumping and throwing as high as poss 3x10 wish we had a heavier ball really. Lay on bench and threw the ball as hard as poss from bench position 3x25 Done harder squat sesh than it should have been. | ||
| John | | ... | 26-06-2017 @ 14:19 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench day 65% 117.5 x5/75% 135 x5/ 85% 155x6 couldn't resist doing some reps so did a cheeky 10x140kg First time doing 5/3/1 on bench day. Pin press just above chest 2" or so 100kg 3x5 Pin press top half 3x5@120kg Dips + 5k 3x10 Cgbp 3x10@80k hit a bit of a snag if use the closer grip it feels really wired at the bottom of the press if I use the next one out it feels much better,is it essential to use the closest grip? Tricep pulls 3x15 heavy Nice workout really strange with the 3 sets of bench at diffrent weights guess it because in used to 3x10 | ||
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