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» Stephen9069 Training Journal (Go to post)21-05-2018 @ 17:31 
John said:Great to see you still steaming ahead buddy long may it continue Happy


cheers mate very much appreciated
» Ox's Journal Of Insanity (Go to post)17-05-2018 @ 20:02 
Cracking deadlift mate looking very strong indeed.
» Nails Log (Go to post)17-05-2018 @ 20:01 
Very strong pressing mate and your face afterwards lol
» Stephen9069 Training Journal (Go to post)17-05-2018 @ 19:59 
THURSDAY - 17-MAY-2018

SQUAT

20kg x 10
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

SEATED MILITARY PRESS

50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

INCLINE DB PRESS

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

DIPS

BW x 6
BW x 6
BW x 6
BW x 6

DB SIDE RAISES

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

Thought id try throw dips in again to see how they felt, they will not be staying I and my shoulder much prefer close grip bench.

Rest tomorrow and then squat and deadlift Sunday. 4 days training seems to be the sweet spot - MON / TUE / OFF / THUR / OFF / SAT / OFF - REPEAT.
» Stephen9069 Training Journal (Go to post)16-05-2018 @ 20:22 
nails said:Damn mate those are some heavy arse rows. Masses of work.


Cheers mate starting to get that buzz for training again.
» Ox's Journal Of Insanity (Go to post)16-05-2018 @ 08:21 
Oxman said:Apologies for lack of journal input guys, crazy busy..will get around as soon as I get chance.


No apology not accepted mate we all have come accustom to a certain standard expected from the ox journal. I myself have started a petition for more content if this is not provided we will strike.


P.s.


Cracking work
Grin
» Stephen9069 Training Journal (Go to post)16-05-2018 @ 08:18 
Oxman said:Masses of graft mate, everything holding together ok??


Touch wood so far mate. Its not to bad my main emphasis is squatting so that is the majority of the volume and frequency, deadlifts are only being worked a total of 6 working sets a week to keep the movement natural.
» Stephen9069 Training Journal (Go to post)15-05-2018 @ 19:14 
TUESDAY - 15-MAY-2018

SQUAT

20kg x 8
85kg x 6
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

BAND ASSISTED PULL UPS

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

DEADLIFT

70kg x 8
120kg x 5
140kg x 3
140kg x 3
140kg x 3

BARBELL ROWS

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

BAND FACE PULLS

Red band x 15
Red band x 15
Red band x 15

» Stephen9069 Training Journal (Go to post)15-05-2018 @ 19:13 
nails said:Couple of beauties there mate, nice steady increases. You look so comfortable under that bar, almost nonchalant.


lol its about time it started to look half decent I just need to start getting some weight on the bar now.
» Ox's Journal Of Insanity (Go to post)14-05-2018 @ 20:05 
Epic pulling mate and especially with your current breathing issues
» Nails Log (Go to post)14-05-2018 @ 20:00 
Made those dips look easy mate I'm surprised you stopped lol.

Definitely get yourself on the camp mate sounds like something not to be missed
» i want to cast a biggef stronger shadow. (Go to post)14-05-2018 @ 19:54 
Very strong benching mate
» Stephen9069 Training Journal (Go to post)14-05-2018 @ 19:44 
MONDAY - 14-MAY-2018

SQUAT

20kg x 10
70kg x 8
95kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5

INCLINE BENCH

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

INCLINE DB

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

DB SHOULDER PRESS

20kg x 10
20kg x 10
20kg x 10
20kg x 10

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

» i want to cast a biggef stronger shadow. (Go to post)10-05-2018 @ 20:55 
That's annoying when the spotter does that, still strong benching though.

Out of curiosity why do you have feet up on the CGBP ?
» Nails Log (Go to post)10-05-2018 @ 20:54 
nails said:
Lol cheers mate. The kneeling hip extensions are easier so you might want to start there. The big difference between the two is where you bend. If you bend at the hip it a hip extension, if you bend at the knee, it's knee flexion (slow down egghead).
www.t-nation.com/training/nordic-hamstring-attack


lol epic fail with these even with a cushion under my knees my bad knee just cant take the pressure across the front of it just feels like a massive crunching sensation so will have to find an alternative.

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