steak Posted January 5, 2013 Author Report Share Posted January 5, 2013 Week 14 - bit of screwed up week but the got 2 sessions in with one to go on sundayWeek 14 Day 1Mob/flex - 15Box squat - GCB with 45kg chain set75 mins with singles at 210+CBench - Incline - 5 x10 x100rehab stuffWeek 14 day 2mob/flex - 10 minsDB pullover - 5x10x50kgBN pulldowns 5x12xstack1 arm sled row 4 sets of 10 each arm - top set 284kg but got bogged on last few reps.... back was fried!Ezi bar cur 10-12 x 40, 50, 60, 70, 60, 503x25 x 30Preacher curl - 3x10 Quote Link to comment Share on other sites More sharing options...
steak Posted January 6, 2013 Author Report Share Posted January 6, 2013 Week 14 day 3Flex/mob - 10Close grip benchworked up in 10s to a 140x4 then a set of slow as eccentrics at 100 to finishFloor press4xfailure at 80St OHP4xfailure at 60Side lat raise4x15bar shrugs3x10 up to 200 then a drop set down to 70delts fried - good sesh, good crew 8) Quote Link to comment Share on other sites More sharing options...
Big john Posted January 6, 2013 Report Share Posted January 6, 2013 those slow eccentrics looked and sounded brutal! Quote Link to comment Share on other sites More sharing options...
steak Posted January 9, 2013 Author Report Share Posted January 9, 2013 WEEK 15 DAY 1flex/mob - 10front squats to 160kg - pyramid up and down 12 setsGhetto band leg press - 2 black bands4x20GHR4x8-10St calf raise8 sets- up to 220x10 - used the front squat harnesshammie machine curl 4x20 Quote Link to comment Share on other sites More sharing options...
steak Posted January 9, 2013 Author Report Share Posted January 9, 2013 WEEK 15 DAY 2flex/mob - 10Flat bench - rawworked up to a easyish single at 150Incline DB Press5x8-10 - 30s, 50s, 50s, 50s then a set of 5 sec eccentrics till failureIncline close grip - bar - high incline4x12Log Press + Chains - off chest5xfailure200 band pressdowns Quote Link to comment Share on other sites More sharing options...
steak Posted January 11, 2013 Author Report Share Posted January 11, 2013 Week 15 day 2flex/mob - 15 minGhetto trap bar deadlift10 sets working up to 1x275Chest supported incline DB Row5x10x50sClose grip pulldown4x10-12 x stack ( some with chain set and then drop setted) :twisted: Barbell curl - 10x10 Quote Link to comment Share on other sites More sharing options...
steak Posted January 14, 2013 Author Report Share Posted January 14, 2013 week 15 day 4Warm ups and flex/mob - 15 minsFloor press10 sets working up to 145x1 and triples at 140DB press - 5x10Face pulls ss tri pressdowns - 10 sets all up Quote Link to comment Share on other sites More sharing options...
steak Posted January 14, 2013 Author Report Share Posted January 14, 2013 week 16 day 1flex/mob/rollerin - 15 minsSSB box squat - depth, rawworked up to a good 180 but wasnt happy with the form at 190 so backed it off to 140 added loose suit(straps down) and banged out a heap of triples - 22 sets I think it wasGHR - 5x10Hammy curl SS calf raise - 5x20 Quote Link to comment Share on other sites More sharing options...
steak Posted January 16, 2013 Author Report Share Posted January 16, 2013 Week 16 day 2flex/mob/roller/ball - 15 minsachey bicep tendon - never really comes rightBench - rawworked up to 140x7 then back down in high reps for 4 more sets - 12 setsIncline DB 4x15Incline close grip 4x15a couple of heavier sets of 6 then down in reps againband pressdowns - 250-300 Quote Link to comment Share on other sites More sharing options...
steak Posted January 18, 2013 Author Report Share Posted January 18, 2013 Week 16 day 3flex/mob/roller - 10 minsBN pulldowns5x151 arm sled rows245 x 10 each arm x 4 setsIncline DB Row4x12Ezibar curl SS with reverse curl 6x12 each Quote Link to comment Share on other sites More sharing options...
steak Posted January 21, 2013 Author Report Share Posted January 21, 2013 Week 16 day 4flx/mob - 10 minsSt OHP - worked up to singles at 100Close Grip DB Press4x15Rear delt fly ss side lat rise 4x15eachBand pressdowns - 250 non stop Quote Link to comment Share on other sites More sharing options...
steak Posted January 21, 2013 Author Report Share Posted January 21, 2013 Week 17 day 1Flex/mob/roller - 15 minsSquat - rawworked up to singles at 240 - 13 setsHamstrings - 120 reps/various Quote Link to comment Share on other sites More sharing options...
Big john Posted January 21, 2013 Report Share Posted January 21, 2013 Week 17 day 1Flex/mob/roller - 15 minsSquat - rawworked up to singles at 240 - 13 setsHamstrings - 120 reps/variousvolume :clap: Quote Link to comment Share on other sites More sharing options...
steak Posted January 23, 2013 Author Report Share Posted January 23, 2013 Week 17 day 2flex/mob etc - 10 minsbench - 2bd, rawworked up to 160 for doubles then back down in reps - 12 setsIncline bench4x10pressdowns4x20 (10 each side)Flys4x10standard hour Quote Link to comment Share on other sites More sharing options...
steak Posted January 28, 2013 Author Report Share Posted January 28, 2013 Week 17 day 3flex/mob - 10T bar row8 sets up to 7 platesSt OHP - 5x10BN pulldowns - 5x10Floor press 3x10, 3x6bar curl - 4x10DB curl - 3x8 Quote Link to comment Share on other sites More sharing options...
steak Posted January 28, 2013 Author Report Share Posted January 28, 2013 Week 18 day 1Flex/mob - 15GCB box squat to depth + 45 kg Chains9 sets up to 160 + 45kg chainsGHR - 4x15leg curl - 4x15seated calf raise - 4x25 Quote Link to comment Share on other sites More sharing options...
steak Posted February 2, 2013 Author Report Share Posted February 2, 2013 week 18 day 2Big benching session - worked up to 145s x a heap of singles till they slowedthen assist work Week 18 day 3deadlift - no beltworked up to 200x5spretty good but still very cautious with bicep tendon - will get scanned..something not rightupper back - high reps12-15s for pulldowns and wide grip straight arm pusheselbow and bicep flushing Quote Link to comment Share on other sites More sharing options...
steak Posted February 3, 2013 Author Report Share Posted February 3, 2013 week 18 day 4usual flex/mob stuff for 15 minsreverse grip benchworked up in 10s to 140x4then backed off for more repsthen assist work mostly lightgood session Quote Link to comment Share on other sites More sharing options...
steak Posted February 8, 2013 Author Report Share Posted February 8, 2013 End of week 18 and end of training blockRaw+ - belt and wrapsSquat - 240 (20kgs lighter than previous bodyweight)Reverse grip bench press - 147.5 - had to press this way round due to elbow issuesdeadlift - 240Bit of loss in total but I move into master 2 (45+) this year so spose for an older guy its better than leaning on a bar drinking piss Next block will start next week and should be good with some new gear in the shed Quote Link to comment Share on other sites More sharing options...
steak Posted February 13, 2013 Author Report Share Posted February 13, 2013 Back into it ..Week 1 day 1Flex/mob - 10 minsleg press - 10x10GHR - 4x10Toe press - 4x15LLC - 4x10-15absDay 2Flex/mob - 10deadlift - 5x5Rows - chest supp DBs - 4x10Cable Pulldowns - 5x10DB Pullover - 3x10Day 3Flex/mob - 10Incline press - 5x10, 2x6, 2x12Flat DB Press - 4x10-12, 2 drop setsFlys - 4x10bar curl - 4x8Ghetto preacher curl - 4x1021s SS with reverse curls - X3 Quote Link to comment Share on other sites More sharing options...
steak Posted March 13, 2013 Author Report Share Posted March 13, 2013 Been a bit change in plans after re-injuring a tendon in an arm so been doing mostly bodybuilding movements and reps with the odd 5rm and stuff chucked in but cant go heavy for a spell. Plenty to do though and CBC has new gear and crew so alls trucking along nicely.should be able to ease them weights back up in a few months and go from there. the motto at the moment though is to train smart and avoid the injury for a bit. have taken the time to drop some bodyfat too - down to 125kg again and holding easily with a low (well low for me) carb high protein diet of 6 meals a day and 1 shake post training. Training 4 days a week. and getting about 200 reps out in 45 mins so pretty intense.Nice change...sort of :pfft: Quote Link to comment Share on other sites More sharing options...
Phedder Posted March 13, 2013 Report Share Posted March 13, 2013 Sounds to me like the budgie smugglers and bright lights are calling :wink: Quote Link to comment Share on other sites More sharing options...
steak Posted March 29, 2013 Author Report Share Posted March 29, 2013 Sounds to me like the budgie smugglers and bright lights are calling :wink:sounds to me like .....NOwell another week done....tweaked up a WSB to suit my injuries and TPNew split is going well and enjoying the weekends off to pursue other interestsMon - Squat/assistTues - bench/assistWed - offThurs - Back/deadlift/assistFri - GPP and assistWeekend - offHolding BW at 126.0kg easily and seem to be getting leaner.Nothing startling so far as numbers go but intensity is right up there now. Done in under and hour even on squat day which seems to be the longest.just for you Phedder.. Quote Link to comment Share on other sites More sharing options...
steak Posted April 19, 2013 Author Report Share Posted April 19, 2013 Another couple of pretty good weeks - arm is recovering pretty wellHighlights 280 trap bar deadback squatting in the briefsmore volume going in on bench days again - 145 raw for rep/setsslowly getting back into overhead workintroduced sumo back in this week.BW: 124kg Quote Link to comment Share on other sites More sharing options...
Pabs Posted April 19, 2013 Report Share Posted April 19, 2013 Glad to hear the recovery is going well mate. Good stuff on the deadlift and benching too. I'll be happy when I can start benching again or any shoulder exercise as well to be honest. Quote Link to comment Share on other sites More sharing options...
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