No rhyme or reason

[holdenman]

Bit of quads, thought I'd try some singles on squats today..

Extensions

2x warmup

3x10 up to stack

Squats

5x60KG

5x100KG

3x110KG

1x120KG

1x130KG

1x140KG

1x150KG (This must be a PB for me, albeit a pathetic one)

4x5x100KG

DB lunges

3 sets up to 30KG DBs

Couple of lengths bodyweight

Leg press

4x10 up to about 200KG

Paused bench practice (thought I better get used to these)

2x10xbar warmup

5x60KG

3x100KG

1x110KG

1x120KG

1x130KG (Didnt feel too bad, feel that 140KG is there at the moment with a spotter for safety, may have to adjust goal for CBC comp..)

Pretty quick workout, progress is good at the moment, even though Ive only trained 5 times in the last two weeks!

[holdenman]

Hams, shoulders, calves

Seated ham curl

2x warm up

Stiff leg deads

10x60KG

3x8x100KG

4x6x120KG

Seated ham curl

4x10 around 3/4 stack

Rear delt DB flies

4x10x10KG DBs

Standing military press (strict, no leg drive, bar touches chest)

5x50KG

6x60KG

4x70KG (Must be pushing PB territory here)

8x60KG

6x60KG

DB shrugs

2x30x35KG DBs

Calf press

8 sets up to about 200KG, different foot positions etc.

Short & sharp.

[holdenman]

Well hams are well and truly fucked. Still. Decided against legs, Monday charms instead :pfft:

Incline DB press

2xwarm up

2x12x35KG

10x35KG

Flat BB bench

5x80KG

8x100KG

6x110KG

4x110KG

6x100KG

Incline DB flies

10x15KG

10x17.5KG

10x20KG

Chest press MC

5 sets up to stack (260lbs I think) x5

BB curls

10x20KG

10x30KG

2x6x40KG

DB hammer curls

4x8x12.5KG

Cable curls

4 sets up to stack x6

Low cable pulls to chest then up ss with push ups x2 sets to finish.

Wow! Getting stronger. Keen on that 3 plate single on bench soon! Current PB is a rough 135x2 at a whopping 100+ bodyweight lol

[tomsammce]

mean bro! whose house werent u allowed in? fucken homos!

pissed myself laughing at thr deep heat trick, thats epic bro.... ouch!

3 plate per sided bench! up there bro!

[holdenman]

Some wanker, let the little honey whos lookin at the house in but the dude with tattoos & a shaven head has to wait in the car! lol.

Dont wanna STD bro! Especially one that walks round and talks back to you :pfft:

Almost keepin' up with your warmups!

[tomsammce]

shaven headed tattooed guys dont wait to be invited in... they just barge in... lol

[HarryB]

shaven headed tattooed guys dont wait to be invited in... they just barge in... lol

ha ha ha ha yep!

[holdenman]

Quads & calves

Extensions

2x warm up

4 sets up to stack x8

Squats

5x60KG

5x100KG

3x120KG

1x130KG

1x140KG

1x150KG

1x155KG FAIL! Felt good but went a touch too low hit the safety bars and that fucked me right up.

4x10x100KG

DB lunges

3x16x22.5KG

Leg Press

Couple of sets, legs were jelly!

Calf press

8 sets, mixing it up

[holdenman]

shaven headed tattooed guys dont wait to be invited in... they just barge in... lol

Bahahaha I think he already thought I was gonna rob him!

[holdenman]

Back & Tris..

Widegrip pulldowns

2x warm up

Widegrip chins

7,5,4,3

BB row

8x60KG

2x6x70KG

Close grip chins

6,5,5

DB row

10x25KG

10x27.5KG

10x30KG

Straight arm pulldowns

3 Sets

Deads

2x10x60KG

5x100KG

5x140KG

1x160KG

1x180KG

1x200KG

1x205KG FAIL! f*ck it, stuck at 200, legs are fucked Ill blame it on that!

3x10x100KG

Close grip bench

4 sets up to 110KGx5

Token pushdowns.

Not happy with that session, dead has stalled!

[holdenman]

Monday legs-

Extensions

Warm up

3x10 working up to 6xstack

Squats

10xbar

10x60KG

5x100KG

2x5x110KG

5x120KG

2x3x130KG

2x5x120KG

2x8x100KG

DB Lunges

3x12 working up to 30KGx10

BB Stiff leg deads

2x10x60KG

2x10x100KG (got a real sharp pain in lower back, stopped here)

Seated ham curl

About 5 sets up to 3/4 stack, then 2 dropsets

Leg press

10x10xFuckall 30 second rests

Calf press

8 sets different foot positions etc.

Done.

[holdenman]

Charms!

Incline DB press

2x warm up

2x12x35KG

10x35KG

Flat BB bench

5x80KG

5x100KG

5x110KG

2x120KG

2x125KG

1x130KG

7x100KG

5x100KG

4x100KG, dropset 5x80KG, dropset 6x60KG

Incline DB flies

8x20KG

6x22.5KG

5x22.5KG, dropset 8x12.5KG

Machine press

4 Sets

EZ bar skullcrushers

3x10x30KG?

Pushdowns

4 sets bar, 2 sets rope

Low cable pulls to chest then up ss with push ups to finish.

Felt like shit all day, suprisingly alright session. First time doin' tris with chest in a while felt weak!!

[holdenman]

Got a few niggles..

Abs, cardio, food, voltaren, sleep!

[holdenman]

Back & Bis

Warm up

2 sets wide grip pulldowns

Wide grip chins

8,6,5,4

BB Rows

2x10x60KG

2x8x70KG

Close grip chins (palms facing each other)

6,4,3

Seated machine rows

3x10

Straight arm pulldowns

3x10

Deads

2x10x60KG

2x10x100KG

2x5x140KG

2x3x140KG

2x8x100KG

EZ bar curls

3x10x27.5KG

DB Hammer curls

3x6x15KG

Pace was quick, was in a hurry! Otherwise everything felt heavy today, tried high(er) volume on deads today & it reallt didnt agree with me :pfft:

[holdenman]

25 Minute shoulder special!

Standing BB press

2x10xbar Warmup

Seated DB rear delt flies

10x10KG

2x8x12.5KG

Standing BB press (touching chest)

8x60KG

5x70KG

4x75KG

BTN BB press

2x6x60KG

DB shrugs

3x30x35KG

Seated machine press

3x8

Done.

[holdenman]

Squats, singles up to 150KG. Weren't feeling great at all

Bench, singles up to 140KG paused. PB! Finally got 3 PPS

Quick run.

[holdenman]

Shit day today, should've probably rested after lack of sleep etc etc yesterday..

Squats, warm up

2x10xbar

Extensions

3x10 up to stack

Squats

2x8x100KG

5x5x110KG

8x8x60KG

That was all lol. Think I needa change up legs, getting stale, lunges or press first up next time.

[holdenman]

DB incline bench

2x10xlight warm up

2x12x35KG

11x35KG

BB bench

8x100KG

2x6x100KG

2x5x100KG

4x100KG, Dropset 10x60KG

DB incline flies (Last 3 sets failure)

8x17.5KG

8x20KG

8x22.5KG

6x22.5KG

5x20KG

6x17.5KG

Machine press

4x8

EZ bar curls

10x27KG

8x37KG

6x37KG

5x37KG

8x27KG

DB hammer curls

3x6x15KG

[holdenman]

Recovery, with a very scientific approach..

Beers & BBQ!

[holdenman]

Alcohol doesn't help gym performance.. Go figure.

Wide grip chins

9,6,4,3

DB Rows

4x8x35KG

Wide grip pulldowns

4x8

Machine rows

4x8

Straight arm pulldowns

2x8

Deads

2x5x60KG

2x5x100KG

3x130KG

1x150KG

1x170KG

1x190KG

4x8x130KG

2x8x100KG

15x60KG

Close grip bench

8x60KG

6x100KG

4x120KG

6x100KG dropset 8x60KG

Skullcrushers

3x10x27KG

Dips ss with cable pushdowns x2

Was sweating like a paedophile in a playground, from last nights drinking! Grip strength was suffering. Gonna try deads fresh next time, haven't done this in ages, usually fucks the rest of my workout.

[holdenman]

Friday-

Squats up to 150KG

Overhead press up to 70KG

Bit of hammies

Sat-

Watched a bit of North shores strongest man, was getting tired just watching some of that stuff :pfft: First time watching one of these, was pretty impressed!

Sun-

Cardio

Eating has been large, bodyweight is hovering around 93-94KG, would really like to be under 93 for CBC comp :think: ...

An assessment of where Im at a month before comp..

Bench-Better than I had hoped, feel 150+ is definitely do-able

Squat-Not much progress, still aiming for 160-170, will be getting the most attention for the next 4 weeks

Dead-Stalled, originally hoped for 220+ come comp time, thinking 200+ now.

Total- Will be gutted if less than 500, stoked if near 550. All completely RAW dawg!

[tomsammce]

An assessment of where Im at a month before comp..

Bench-Better than I had hoped, feel 150+ is definitely do-able

Squat-Not much progress, still aiming for 160-170, will be getting the most attention for the next 4 weeks

Dead-Stalled, originally hoped for 220+ come comp time, thinking 200+ now.

Total- Will be gutted if less than 500, stoked if near 550. All completely RAW dawg!

that would be epic lifts bro since you aint really been going hard for that long!

[holdenman]

I figured that to squat more, I must squat more.

Warm up, squats

2x10xbar

Extensions

4x10 up to stack

Squats (Felt much better today)

5x60KG

5x100KG

5x5x120KG

5x2x130KG

5x6x100KG

5x10x60KG (Was well fucked by this point already :pfft: )

Lunges

5x each leg 17.5KG DBs

" " 20KG

" " 22.5KG

" " 25KG

Leg press

2x10x f*ck all, legs were fried!

Calf press

6x8x290lbs

[holdenman]

An assessment of where Im at a month before comp..

Bench-Better than I had hoped, feel 150+ is definitely do-able

Squat-Not much progress, still aiming for 160-170, will be getting the most attention for the next 4 weeks

Dead-Stalled, originally hoped for 220+ come comp time, thinking 200+ now.

Total- Will be gutted if less than 500, stoked if near 550. All completely RAW dawg!

that would be epic lifts bro since you aint really been going hard for that long!

Would be pretty happy aye, never really done any specific strength training & would be lucky if I trained for two months of the whole of last year. Will have to have a train in a couple of weeks, you can make sure my lifts are sweet

[tomsammce]

Yeah for sure... It's easy to make sure they all good and I can easily tell u if they good... When u at the comp u just forget bro, adrenaline, excitment, and being really focused on smashing the lift can take away from ur ability to listen and concentrate on the calls. But ur smarter than me so maybe won't be hard for u lol