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[Big john]

Followed by pork chops and eggs 8)

1 x 3 130

2 x 3 145

First time doing heavy board work and it was mean!

Build up that OGSBG physquie bro 8) :grin:

[scrambledeggs]

Followed by pork chops and eggs 8)

1 x 3 130

2 x 3 145

First time doing heavy board work and it was mean!

Build up that OGSBG physquie bro 8) :grin:

Shit that got jumbled up. I didnt eat my pork and eggs in the middle of my bench work :shifty: i wish.

OGSBG??

What a man beast!

[Shutupandsquat]

Followed by pork chops and eggs 8)

1 x 3 130

2 x 3 145

First time doing heavy board work and it was mean!

Build up that OGSBG physquie bro 8) :grin:

Shit that got jumbled up. I didnt eat my pork and eggs in the middle of my bench work :shifty: i wish.

You didn't Johnny boy screwed it up hahaha

[Big john]

or did i? :-s hmmmm...

[scrambledeggs]

Wednesday - Deadlift Day

Deads:

1 x 10 40

1 x 10 60

1 x 5 100

1 x 5 120

1 x 5 140

5 x 5 160

1 x 6 100

Glute/Hammy Raise:

6 x 5 BW

Military Press:

1 x 8 40

1 x 6 60

1 x 4 65

1 x 2 70

1 x 2 75

1 x 5 60

1 x 7 50

I moved my grip in on these and found I could push a lot better, I'm going to try moving my grip in on bench as well and see what happens.

D/B Rows

1 x 10 20

4 x 8 30

Bicep Curl (Eze bar):

1 x 8 28

4 x 8 38

:twisted: :twisted: :twisted: :twisted:

[startinfromscratch]

when you hitting the pavel brah? :grin:

[scrambledeggs]

when you hitting the pavel brah? :grin:

might try start it either after the september lift, or after exams in october/november. im definitely gona do it though. its a shit load of volume! what did you gain off it??

[Big john]

when you hitting the pavel brah? :grin:

might try start it either after the september lift, or after exams in october/november. im definitely gona do it though. its a shit load of volume! what did you gain off it??

ahhh Possible prospect for Pavel eh?, nice :twisted: :grin:

[scrambledeggs]

when you hitting the pavel brah? :grin:

might try start it either after the september lift, or after exams in october/november. im definitely gona do it though. its a shit load of volume! what did you gain off it??

ahhh Possible prospect for Pavel eh?, nice :twisted: :grin:

Have you done it John?

[Big john]

nah not yet i would like to try it at some point...or the Andy bolton bench cycle

[scrambledeggs]

Is the Andy Bolton one equipped?

[scrambledeggs]

major doms today on my lower back today, holy faarrrk

sign of a good hard workout :nod:

[Big john]

Is the Andy Bolton one equipped?

Ask steak he'd have the lo-down

major doms today on my lower back today, holy faarrrk

sign of a good hard workout :nod:

Amendment made

major doms today on my lower back today, holy faarrrk

sign of a good hard Train :nod:

we dont workout brah :grin:

[scrambledeggs]

Sorry BJ.

Friday

Bench:

1 x 10 60

1 x 5 80

1 x 5 90

1 x 5 100

3 x 5 95

Made the mistake of doing thrashing my upper back on wednesday and still have doms so my bench was shit, wont be making that mistake again.

Band Bench Work:

Blue Band

8 x 3 60

C/G Bench:

1 x 10 40

3 x 8 60

Squat:

1 x 3 40

2 x 3 60

1 x 3 70

1 x 3 75

Just going to try ease my way back into these and slowly increase the weight each week. Mainly because I cant let Lee beat me on the club comp day :twisted: so im going to try be able to squat around 120 on the day pain free. I've changed mt technique around for the 1983389 time so hopefully this one works :?

Core:

Swiss Ball crunches, Hanging leg raises

[scrambledeggs]

Monday

Warm Up:

Shoulder Pre-hab YTWL's x 3

Broomstick

Bench:

1 x 10 40

1 x 10 60

1 x 5 80

5 x 5 100

Seem to have hit a bit of a wall on bench, I should smash through it this week or next.

Board Bench:

Board 2 - 3 x 3 110

Took some advice from VP that floor press would probably be better for tricep strength, so...

Floor Press:

1 x 3 60

1 x 3 70

1 x 3 80

4 x 3 90

D/B Flys:

3 x 10 25lbs

D/B Rows:

1 x 10 20

4 x 8 35

Did these with a pause on the ground

Home to a some cottage pie and ice cream. Soon to be followed by shake 8)

[scrambledeggs]

Found this on the internet. It looks hardcore, tones of volume and only once a week which is what i want.

Its a RAW Metal Militia Bench Program

Bench press with regular wide grip

6 sets 3 to 5 reps (work up to a 3-5RM)

Close Grip bench(Go one hand space in from regular grip)

Pause the bar on the bottom for 2 full seconds

6 sets 3 to 5 reps (work up to a 3-5RM)

Regular Grip Pause Bench

6 Sets 3 to 5 reps (work up to a 3-5RM)

After this you could do 3 sets of Pulldowns and 3 sets of Rows for 3 to 4 sets also 3 to 4 sets of DB side raises.

Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight.After 3 months take a few weeks away from benching and do more back and shoulder then go back and repeat the bench cycle.

Try to make it all the way thru this workout it is the volume that will cause an increase in the bench.it may take 2 to 3 weeks to get used to the high volume but stick with it.

After 3 or 4 weeks add in some 3 2 1 board. The only thing I would add is some front raises with the straight bar 3 sets.

[steak]

You will love that bro 8)

Prepare to go to Tricep Hell :clap: :twisted:

Might even join ya after 17.9.11 :twisted:

[scrambledeggs]

Ill have to make good use of my old wetty for elbow wraps.

Wednesday - Squat

Warm up:

Mountain Climbers

Good Mornings

Squat - (Casual Max)

Today was my first time in about 10 months doing some decent heavy squats over 80kgs due to hip injury. My PB was 150kg.

13 x Bar

10 x 40

10 x 60

5 x 80

3 x 100

3 x 110 - thought by about now i'd be struggling

3 x 120

1 x 130

1 x 140

1 x 150 - (Knee wraps for 1st time) by this stage i was pleasantly surprised

1 x 160 - missed ATG depth

1 x 160 - ATG accomplished + PB \:D/

I thought I would have lost a lot of strength on my squat having been out of the game for so long, but obviously not. I think I got carry over from deadlifting.

Good Morn:

1 x 5 40

4 x 5 50

Stretch and rolls

[Big john]

You will love that bro 8)

Prepare to go to Tricep Hell :clap: :twisted:

Might even join ya after 17.9.11 :twisted:

18.9.11 Day of Inception? :twisted:

[Big john]

Squat - (Casual Max)

Today was my first time in about 10 months doing some decent heavy squats over 80kgs due to hip injury. My PB was 150kg.

13 x Bar

10 x 40

10 x 60

5 x 80

3 x 100

3 x 110 - thought by about now i'd be struggling

3 x 120

1 x 130

1 x 140

1 x 150 - (Knee wraps for 1st time) by this stage i was pleasantly surprised

1 x 160 - missed ATG depth

1 x 160 - ATG accomplished + PB

the boy can squat!...Grats on the PB too bro!

[scrambledeggs]

You will love that bro 8)

Prepare to go to Tricep Hell :clap: :twisted:

Might even join ya after 17.9.11 :twisted:

18.9.11 Day of Inception? :twisted:

Is that us then lads??

[steak]

Yeah Im in...12 weeks eh? :nod:

[Big john]

ill check my schedule, and get back to ya 8) :roll: :pfft: :pfft:

[steak]

...should take us through to the Christmas Party Tin Fest :wink:

[Big john]

...should take us through to the Christmas Party Tin Fest :wink:

ill bring the Chop suey