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Old 06-07-2013, 10:16 AM   #1361
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Nice session to get back into it. You'll be crushing in no time.

Brute has said the same thing about biceps, his was with doing tire though, but same as stones, I imagine.

Rock on JT.
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Old 06-07-2013, 10:25 AM   #1362
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Nice session to get back into it. You'll be crushing in no time.

Brute has said the same thing about biceps, his was with doing tire though, but same as stones, I imagine.

Rock on JT.
Thanks Mike. Yup, tyre too, I didn't like the idea of tyre flip, axle dead and stones in one day because they all have the potential to end a bicep. Still have some bruising on the outside of them but they feel fine now.
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Old 06-11-2013, 08:48 AM   #1363
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11/06/13 - Squat/Bench/Bench

Squat w/Belt
150kg x 4
130kg x 4
130kg x 4
130kg x 4
130kg x 4
130kg x 4

Comp Bench
95kg x 4
102.5kg x 4
102.5kg x 4
100kg x 4
100kg x 4
100kg x 4

2ct. Pause Bench
92.5kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Rear Delt Fly/Hammers
10kg's x 20/18 x 3

Been a messed up couple of weeks but getting shit back together now. Lifts are way down but starting a summer build up so plenty of volume for a few weeks and hopefully start to get somewhere.

Glutes and shoulders are starting to free up, can finally get my right shoulder into a better position but need to be strict when fatiguing and reverting back to my right arm flare. Next mission is to free my quads and hip flexors up, I am not looking forward to that one bit.
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Old 06-12-2013, 09:47 AM   #1364
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12/06/13 - Dead/Bench/Squat

Warm Up
Banded lunge/hip extension x 3min grinding around each leg
Shoulder band stuff

Conv w/Belt
160kg x 4
170kg x 4
170kg x 4
170kg x 4
170kg x 4

Setting shoulder into socket with 25kg plate

2 Board Press
110kg x 2
120kg x 2
120kg x 2
120kg x 2
122.5kg x 2
122.5kg x 2
100kg x 8

BB Lunge (reps per leg)
60kg x 5 x 5

Extra Mob.
Adductor stretch with band and plate on knee x 2min each leg
Banded lat/shoulder stretches x 3min each arm

Not the best, couldn't stay tight for deads, slight result of moving Mondays session to yesterday.

Board presses were okay considering I benched for some volume yesterday.

Began rolling my quads out last night, oh my. In 30minutes I managed to get a third up each quad and I'd had enough. I didn't realise quite how short and tight my hip flexors and quads have become. Will return to them tonight or tomorrow for some more smashing.
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Old 06-12-2013, 11:09 AM   #1365
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Nice work in here. Mobility work sounds horrendous.
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Old 06-12-2013, 11:53 AM   #1366
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Dem summer gainz!!

No reason why you can't have monster gains like last summer JT, get after it
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Old 06-14-2013, 09:31 AM   #1367
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How much of a range of motion were those 2 boards for you?
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Old 06-14-2013, 02:59 PM   #1368
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Quote:
Originally Posted by LtL View Post
Nice work in here. Mobility work sounds horrendous.
Cheers. Ye, catching up on months of neglect but feeling the best in a long time in the gym.

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Dem summer gainz!!

No reason why you can't have monster gains like last summer JT, get after it
Hopefully, just gotta wait and see what the summer plan is first.

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How much of a range of motion were those 2 boards for you?
Pretty big, my grip for all bench stuff is fairly narrow.

14/06/13 - Squat/Bench/Press

Pin Squat w/Belt ~Parallel
115kg x 4
130kg x 4 (misload but quality) vid
125kg x 4
125kg x 4
125kg x 4

RSling Bench
110kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4 vid

Military 8min AMRAP
50kg x 8
50kg x 6
50kg x 6
50kg x 5
50kg x 5

EZ Curls/Reverse Curls
15kg/20kg x 30/20, 30/20, 25/15

Plenty of mobility shit before and throughout. Feeling great in the gym for the first time in a while and feeling slightly leaner.

Squat stance has moved out again, feel far more comfortable and I have the mobility for it again, might be just for the pin squats, will see on Monday.

Bench feels good, minimal lower back arch and bracing similar to squats so my leg drive makes a huge difference now rather than it all being wasted on killing my lower back.

Pressing is crap but got the blood going and pump for pumps sake.

Eyeing up a PL meet towards the end of September so got some focus. 600kg total is a possibility. Floating around 101kg and plan to continue with dieting slowly and comfortably.


Prepare for squat faces.
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Old 06-14-2013, 03:59 PM   #1369
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Nice squat tech. Way to get those knees out and keep them there.
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Old 06-17-2013, 03:53 PM   #1370
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Quote:
Originally Posted by LtL View Post
Nice squat tech. Way to get those knees out and keep them there.
Cheers, ass was burning all weekend after those.

15/06/13 - Rows

Pendlays
100kg x 8 x 3

Didn't feel like much else.
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17/06/13 - Squat, Bench, Press

Morning dog walk cardio, both felt like this after.


Squat w/Belt
130kg x 6
135kg x 6
140kg x 6
140kg x 6

Comp. Bench
95kg x 6
100kg x 6
95kg x 6
95kg x 6

BTNPP
70kg x 6
75kg x 6

LAst week 130kg x 4's was crushing so glad to finally get slightly back on track with squats. It didn't feel light but the reps came pretty easy, lungs were the killer.

Bench, only came together on the last set when I finally started driving with legs and they all flew up easy, but upper back loosened. Should learn to double task.

Ran out of time for presses but got a little work in.

14 weeks out and starting to get shit crackin'.

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