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Old 07-05-2012, 05:25 PM   #42
Hazzard
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Join Date: Aug 2011
Posts: 2,522
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Pizza
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Can't say much other than thank you guys for the continued support. I know I push myself way too hard sometimes and it's a habit I have to break out of - I've behaved myself this week though. But seriously, thank you.



02/07/12

Squat
20x10
60x3x2 sets
100x2x3 sets
130x2x4 sets
150x2x4 sets
170x2x4 sets

Deadlift (alternate conventional and sumo on all sets)
60x3x4 sets
100x2x4 sets
140x1x4 sets
160x1x6 sets
180x1x8 sets (conventional only)

Wanted to get some nice lower body speed work done without frying my CNS and muscles. Nice to get some solid volume without feeling like I'm going to die.

Janda Sit-Up
BWx20x3 sets

Alternate DB Hammer Curl
15x16
15x13
15x10

03/07/12

Bench Press
Warm-Up
65x20x5 sets

This is a much better way of training with my shoulder. Nice, light weight with a bunch of reps. Gets loads of blood into the muscles and feels good.

Slingshot Bench Press
60x10
80x5
100x5
115x3
130x5

Cable Flyes
3x20x5 sets

Lateral Raise
6x20
8x20
10x12x2 sets

Cable Pull-Down
25x15
45x12
45x9
45x8
45x8

Rockin' the pull down. Solid session overall with lots of high rep work to get blood pumping.

04/07/12

Lat. High Row
40x15
80x10
100x10
120x7
130x5
100x15

Wide Grip Seated Cable Row
50x15
75x12
95x10
80x12

Chest-Supported Row
40x15
80x12x3 sets

Face Pull
25x15
35x12
30x12

Straight-Arm Pull-Down
30x12x2 sets

Barbell Curl (strict as hell)
40x8x3 sets

I actually really enjoyed this session, considering I'm not a massive fan of loads of rowing work. Dropped squats this week so I could do feel fresh for...

05/07/12

Deadlift
60x5x3 sets
100x3x2 sets
140x3
180x2 - these were crazy fast, felt awesome
210x1
230x1
245x1
260x1 - easy, fasted 260 pull I've ever done (I've done three )
272.5/600x1

YES. YES. YES. So, so happy to finally nail that damn 600lb milestone. I've always struggled with my pull while my squat has rocketed up, so it's nice to get a 7.5kg PB over the last 9 or so weeks. If you watch the video in the other thread it looks like I hitch it at the top, but what actually happens is I snap my knees back, almost in realisation that all I have to do is lock-out and I'm done! Makes the bar wobble though and almost look like I tug it up. Heh, still damn happy with it, but all it really means is it's a step towards the next big milestone of 300kg.

According to the routine I'm supposed to pull 280kg next week and looking at the speed I pull the 272 for the first two thirds it's almost tempting, but I think I'm going to call it there and spend the next few weeks smashing out some heavy sumo pulls to mix it up.

Speed Pulls (all done with double blue bands on both sides)
60x5x2 sets
100x3x2 sets
140x1x3 sets
160x1x3 sets
180x1x3 sets

Ghetto Band-Assisted GHR
BWx5+3
BWx2+4
BWx1+4

All '+' reps done with a little (or a lot!) of push back up.

Thank you again for the support guys, always appreciated.


EDIT: Forgot the rest of my deadlift session!

Fin.
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Last edited by Hazzard; 07-05-2012 at 05:34 PM.
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