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JohnIcon...28-11-2017 @ 21:33 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
Oxman said:Some very decent work mate...loads of graft. Try get a video of your deads, we maybe able to identify areas you can quickly improve upon mate Happy


Cheers oxman that would be very much appreciated. Although last time I done a video I done something to my hip lol looking back on the video I could see why I was a bit to eager,
nailsIcon...29-11-2017 @ 09:05 
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my wood got all bloody
Member 1001, 5199 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Nice lifting mate, where did that deadlift come from. Awesome. Do you slow down at any specific point? I see some people are like lightning off the floor then lockout takes a week. I'm the opposite, super slow from the floor but just get faster as it goes up.
JohnIcon...29-11-2017 @ 22:55 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
nails said:Nice lifting mate, where did that deadlift come from. Awesome. Do you slow down at any specific point? I see some people are like lightning off the floor then lockout takes a week. I'm the opposite, super slow from the floor but just get faster as it goes up.


I have no idea but I normally sort of go 180/220/230/240/250 if I feel good this time I went 180/220/230/250 maybe saved energy I couldn't say but also you've probably noticed I'm not going mad on high rep more volume over sets I think this has really helped like you said about SAID princaple. Thinking about I'm usually slow of the floor never used to be.
nailsIcon...30-11-2017 @ 12:29 
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my wood got all bloody
Member 1001, 5199 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
John said:
I have no idea but I normally sort of go 180/220/230/240/250 if I feel good this time I went 180/220/230/250 maybe saved energy I couldn't say but also you've probably noticed I'm not going mad on high rep more volume over sets I think this has really helped like you said about SAID princaple. Thinking about I'm usually slow of the floor never used to be.


Whatever it is mate it worked Grin. Looking forward to watching you progress.
stephen9069Icon...30-11-2017 @ 14:33 
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Frequents the HOUSE of GAIN.
Member 3836, 3880 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Some cracking sessions mate. I dont know how you can usr hook grip i tried it once when warming up never again lol.
JohnIcon...30-11-2017 @ 15:59 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
stephen9069 said:Some cracking sessions mate. I dont know how you can usr hook grip i tried it once when warming up never again lol.


Lol yes it's miserable that was about my limit getting better at it though.
JohnIcon...30-11-2017 @ 16:11 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
Bench assistance

Started off with a 10min rower challenge as far as poss in 10 mins 2480m i think il double check I know that's not great but I never do cardio (sorry) legs took a while to come back.

Finally got into some bench
140x5
140x10
140x10
Then some speed reps
3x140
3x140
3x140
3x140
Cgbp 3x10 @110kg
Seated shoulder press 3x10 25kg
Arnold press 3x10@20kg
Lying db tricep ext 3x10@17.5kg
Front plate raise with twist 3x10 10kg
Seal row 3x10 80kg made sure the bar made contact and squeeze
Tricep bench grip pull down partner chooses weight L12/9/12/15 done.
nailsIcon...30-11-2017 @ 16:34 
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my wood got all bloody
Member 1001, 5199 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
I'm always staggered by your bench volume. Lovely stuff mate, 140 for multiple sets of 10, epic.

Cardio I view as easy come, easy go. If you focus on it for a few weeks you'll make big improvements however let it slip for a small time and its gone.
OxmanIcon...30-11-2017 @ 20:20 
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Likes tight rubber
Member 2981, 10520 posts
SQ 240, BP 192.5, DL 330
762.5 kgs @ 108kgs UnEq
Quality repping mate...140kg is heavy for speed work after all that repping, surprised you can explode them fast enough! That's awesome!
JohnIcon...30-11-2017 @ 23:07 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
Oxman said:Quality repping mate...140kg is heavy for speed work after all that repping, surprised you can explode them fast enough! That's awesome!


Well I called it speed work just because I paused and pushed as hard as possible part of the reason I stuck to 4 sets really,I should have dropped down to maybe 120/130 in hindsight.but I'm quite stubborn lol
JohnIcon...01-12-2017 @ 15:08 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
Squats
So a bit better than last week although have a few aches from yesterday's row challenge.hopfully next week il be getting into it a bit more must sort a program out.
Squats warmed up shoulders a lot,
100x3/140x13/180x1
Belt on 180x3 felt awkward
180x3 felt better
180x3 flew up
180x3
180x3 comfy
180x3 ok
180x3 ok
180x3tried a wider stance did like it
180x3 arm started to get sore
180x3very fast trying to get comfortable
180x3
Leg press 400x15 only two sets hips feel tight
3x12 leg extL15
Leg curl 3x12 L9
nailsIcon...01-12-2017 @ 16:18 
Avatar
my wood got all bloody
Member 1001, 5199 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Loads of volume mate and 140 x 13, that's just horrid. I thought you didn't do any cardio? Plenty of work there mate, you should be pleased with that.
JohnIcon...01-12-2017 @ 17:03 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
nails said:Loads of volume mate and 140 x 13, that's just horrid. I thought you didn't do any cardio? Plenty of work there mate, you should be pleased with that.


Lol after the aches and niggles I dont think il bother again lol.
OxmanIcon...04-12-2017 @ 13:23 
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Likes tight rubber
Member 2981, 10520 posts
SQ 240, BP 192.5, DL 330
762.5 kgs @ 108kgs UnEq
Masses of volume there mate!
JohnIcon...04-12-2017 @ 20:00 
Member 5263, 2817 posts
SQ 240, BP 185, DL 255
680.0 kgs @ 130kgs UnEq
Thanks oxman Happy

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