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» Stephen9069 Training Journal (Go to post)12-03-2018 @ 12:30 
nails said:Great stuff mate, hows your elbows and shoulders holding up with the seated pressing?


Cheers mate.

My elbows are ok they feel a little uncomfortable when over head pressing with a bar but dbs are fine as i can use a neutral grip. My shoulder is good surprisingly, there is certain moves that aggrevate it mainly any free weight flye movements and dips so i dont do them.
» Stephen9069 Training Journal (Go to post)12-03-2018 @ 12:25 
John said:Great stuff getting stuff done when you don't feel like it shows true grit Happy


Cheers mate.
» Stephen9069 Training Journal (Go to post)10-03-2018 @ 17:17 
SATURDAY - 10-MARCH-2018

SQUAT

20kg x 15
70kg x 8
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5

DB SLDL

30kg x 10
30kg x 10
30kg x 10
30kg x 10

CALF RAISES

120kg x 8
120kg x 8
120kg x 8
120kg x 8

SPLIT SQUAT

BW x 9
BW x 9

Today was a slog felt tired today but dragged myself out and got it done. Slight increase in weight and my knee again held up pain free.

Cheat meal tonight - Dominoes mmmmmm lol

Rest tomorrow and then deadlifts Monday.
» i want to cast a biggef stronger shadow. (Go to post)09-03-2018 @ 18:15 
dannyboy73 said:180 x serious volume.

leg ache much?


X 2 with this lol that is some squatting
» Stephen9069 Training Journal (Go to post)09-03-2018 @ 18:14 
FRIDAY - 09-MARCH-2018

SEATED MILITARY PRESS

20kg x 15
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

INCLINE DB PRESS

30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8

CGBP

80kg x 6
80kg x 6
80kg x 6
80kg x 6

DB SIDE RAISES

10kg x 8
10kg x 8
10kg x 8
10kg x 8
» Stephen9069 Training Journal (Go to post)09-03-2018 @ 14:12 
Cheers gents this is the first time i actually feel like im getting a little bit stronger.
» Ox's Journal Of Insanity (Go to post)09-03-2018 @ 14:09 
Your squatting is looking strong and fast mate.
Good news on starting your course mate.
» Ox's Journal Of Insanity (Go to post)08-03-2018 @ 20:00 
Oxman said:
Cheers mate...weights really start to ramp up in a few weeks. Week 7 I need to double 180kg bench, double 227.5kg squat and double a 317.5kg Deadlift...things then get heavier still.


Lopkong forward to this mate your smashing it.

When is the next comp ?
» Stephen9069 Training Journal (Go to post)08-03-2018 @ 17:59 
John said:Great stuff can't wait to see you smash those targets Happy


cheers mate very much appreciated
» Stephen9069 Training Journal (Go to post)08-03-2018 @ 17:58 
THURSDAY - 08-MARCH-2018

DEADLIFT

20kg x 15
70kg x 8
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

BAND ASSISTED WIDE NEUTRAL GRIP PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

DB ROWS

30kg x 6
30kg x 6
30kg x 6
30kg x 6

DB REAR FLYES

10kg x 8
10kg x 8
10kg x 8
10kg x 8

I had to lower the weights slightly Iv pulled something in my side just below my ribs at work, fortunately it doesn't feel to serious I was just airing on the side of caution.

Deadlifts with my new set up are feeling a lot more natural and fast.
» Stephen9069 Training Journal (Go to post)07-03-2018 @ 15:50 
nails said:
Wowser, is that bench or squat? Grin


Lol squat and 150kg x 5 on the bench press.
» Nails Log (Go to post)06-03-2018 @ 21:01 
nails said:
Pretty much all I've got right now mate lol. Press and squat are my main lifts these days, all the other stuff is to improve those 2. I've got martial arts goals as well so it's a balance but seems to be working ok.
Yesterday I had to do full power strikes into a (kick) shield. I was specifically told no kicks. My strikes (straight punch, hammer fist, elbows (various)) were enough to send the shield holder across the room. I ended up needing 3 guys to hold it in place. Therefore I conclude building power for strikes has certainly increased lol. Bloody knackering though, more cardio required.


Start smashing out some crazy complexes mate
» Stephen9069 Training Journal (Go to post)06-03-2018 @ 19:05 
nails said:
Ha we're are polar opposites. It's all good though mate, you're putting in the effort and getting stuff done. If squats have to progress at a much reduced rate compared to other lifts then so what. You're still out kicking arse and taking names, that's the important part.


cheers mate setting a goal of 180kg x 5 by Christmas id be happy with that.
» Stephen9069 Training Journal (Go to post)06-03-2018 @ 19:04 
TUESDAY - 06-MARCH-2018

SQUAT

20kg x 10
70kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

DB SLDL

30kg x 8
30kg x 8
30kg x 8
30kg x 8

CALF RAISES

120kg x 8
120kg x 8
120kg x 8
120kg x 8

SPLIT SQUAT

BW x 8
BW x 8

Finally got to test out my new knee sleeves and have to say I'm more than happy with them its the first time iv actually been able to squat without any discomfort and my knee felt stable and secure the whole time.

Split squats were hard and will slowly increase them until I can hit 4 sets then will introduce weight once I feel more stable.

» Ox's Journal Of Insanity (Go to post)05-03-2018 @ 18:58 
lol that's a rushed session theres a ton of volume there and bench press is looking good mate.

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