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hjp

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hjp Senior member

hjp

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Thanks Panzer!

Monday 13th Feb

Coan Phillipi Week 6

Body Weight 87.50kg - still heading up nice an quick, not all muscle though lol :pfft:

Deadlifts

60kg * 5

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 1 (b) - 2 sets

Work Set

220kg * 2 (b) - felt fairly smooth

'Speed' Sets

180kg * 3 (b) - 3 sets - felt good!

Power Shrugs

155kg * 5 (straps) - 3 sets - started off floor then on the reps I just lowered to above the knee and exploded into shrugs.

Stiff Leg Deadlifts

110kg * 5

115kg * 5 - 2 sets

Pendlay Rows

85kg * 5 - 3 sets - felt better this week.

Chin Ups - Med Underhand

+16kg * 5 - 3 sets

Good Mornings

110kg * 5

120kg * 5

130kg * 5

Good day. Whole back pretty stuffed after session. W2D3 Smolov Jr Bench tomorrow + some Military Press and some 15's on the squats :grin:

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hjp Senior member

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Kicking ass bro :clap: What gym are you training at? Im just doing the smolov jr bench to, fully enjoying it as are you by the looks. Hope you get some mean gains and hell you lifting some big poundages in deads and squats. :shock:
Thanks Rod-Dog! Currently training at Massey gym in Palmy mate. Got most things I need an plenty of plates. Good facility! (and they don't complain too much about the chalk lol)
you have the Ultimate bastard concoction training Cycle...love it!
Haha! Cheers big John! Trying to grow an get strong, figure more squats (on top of eating heaps) will work best... See how true my theory is by CD champs!
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hjp Senior member

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Tuesday 14th Feb 2012

W2D3 Smolov Jr Bench

Bench

40kg * 5 - 2 sets

60kg * 4

80kg * 4

Work Sets

105kg * 4 (ww) - 8 sets - Chucked in a few paused reps here an there... Feeling strong.

DB Shoulder Press (seated) - no free BB's anywhere at this stage...

26kg's * 10, * 8, * 8 - wrist wraps stayed on, easier than carrying them everywhere

Squats - eventually managed to find one not being used for upright rows, shrugs or BB rows, guess at least it wasn't curls :pfft:

Could say that I was a tad angry... :evil: Aren't squat racks for squatting??? Anyway...

60kg * 5 - knee sleeves on all sets

100kg * 3

120kg * 15 - 2 sets

130kg * 15 (video)

Honestly got rather angry waiting for people to finish in the racks (we only have two) to do my squats... No BB for my Millies either but oh well DB's are all good. But man its days like today that I would love my own home gym set up (or preferably live in Wellys an train at The House...).

Really, 30kg upright rows in the squat racks? :doh: Come on just pick it up off the floor.....

Here's the vid of the 130 set...

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Big john Veteran member

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Honestly got rather angry waiting for people to finish in the racks (we only have two) to do my squats... No BB for my Millies either but oh well DB's are all good. But man its days like today that I would love my own home gym set up (or preferably live in Wellys an train at The House...).

Really, 30kg upright rows in the squat racks? :doh: Come on just pick it up off the floor.....

me and you bro....the ShineyTown dilemma Krew :grin: 8)

another solid day of squats

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hjp Senior member

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me and you bro....the ShineyTown dilemma Krew :grin: 8)

another solid day of squats

Haha yeah just a pain wanting to train hard when that's not everyone's goal, not the most productive environment but we push through :nod:

Great strength man! some solid work there.

Cheers MK! Appreciate you checking in man!!

awesome stuff mate, nailin it!! good growth also, are looking to bring it to a full 93, or just let go?

Definitely not fully letting go, aim to get close to 93 but be happy anywhere above 90 but under 95. Don't want to go to crazy, wife wouldn't be happy haha :pfft:

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hjp Senior member

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Ahhh, I don't miss that about the shiny gyms! Make the move to the windy city bro ;)
Ahhh, I don't miss that about the shiny gyms! Make the move to the windy city bro ;)

:poked: we could always use a 3rd comrade

That would be mint! Just got the problem of the Wife an I both getting decent jobs! I will have to put up with it for a while and just keep working on convincing her that we should head to Welly haha shes not convinced... yet :lol:

Some great lifting going on in here man, great mental strength is translating into good returns!

Thanks Harry, trying to keep my mind from telling me 15 reps is a bad idea lol will keep trying to pump it up a tad each week till I stall...

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Phedder Veteran member

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Really, 30kg upright rows in the squat racks? :doh: Come on just pick it up off the floor.....

From training in the University gym with only 2 squat racks (and potentially 25,000 gym users) with cases like that you really just have to ask them nicely.

"Excuse me bud, would you mind if you did those over there *point to available barbell* because I need the rack to squat in, or could I at least work in with you?"

99% of the time if they're not a total prick they'd move and let you get on with the heavy stuff :nod:

Solid effort with those squats, must be getting pretty fit too with all those reps :lol: 20 next week aye?

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hjp Senior member

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Cheers Phedder, yeh generally I just ask sets rather than to use the different EQ lol might try it next time though.

Thursday 16th Feb 2012

W2D4 Smolov Jr Bench + 531 Squat Week

Bench Press

Bar * lots

60kg * 3 - 2 sets

80kg * 3

100kg * 1

Work Sets

110kg * 3 (ww) - 10 sets, majority of sets with first rep paused with 'press' call. Felt strong except the left elbow flaring up from about 4th set so flagged dips.

Squats - left ww on

Bar * 6 - knee sleeves all sets

60kg * 5 - paused

100kg * 3 - 2 sets

Work Sets

140kg * 5 (b)

160kg * 3 (b)

180kg * 2 (b) - easy decided to go heavy

200kg * 2 (b) - felt ok

210kg * 1 (b) 'classic' PB

Front Squats

100kg * 5

110kg * 5 - 2 sets - too buggered to go heavy!

Pull Ups - neutral grip

BW * 8 - 3 sets

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hjp Senior member

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Nice pb man. :clap: How long have you been lifting?

Since high school sporatically on an off - for my sprinting at the time (~17, 2005 I think that'd make it), seriously an consistently since about June 2010! Thanks bro! Appreciate the support.

Awesome work on those squats bro

Hard work is paying off :nod:

Thanks soundsgood! It is kind of fun pushing yourself hard, in a twisted kind of way. Definitely working, legs seem to be growin!

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hjp Senior member

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Saturday 18th Feb

W3D1 Smolov Jr Bench + Random Upper

Bench Press

Bar * 10, * 12

60kg * 6, * 6

80kg * 3 (ww)

Work Sets

100kg * 6 (ww) - 6 sets - No spotter so pretty pleased to get all sets. Again just put in a few random paused reps. Last rep on last two sets was getting tough but still not too bad.

Wide Grip Pull Ups

BW * 6, * 5, * 6

DB Curls :gunfire:

14kg's * 12 - 3 sets

BB Curls :gunfire:

27kg * 10 - 3 sets

DB Shoulder Press

26kg's * 10 - 2 sets

30kg's * 8

Good day. Got my arm pump on. Looking forward to the rest of the final week smolov jr, bring it on!

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hjp Senior member

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Monday 20th Feb 2012

Coan Phillipi Week 7

Deadlift

60kg * 6 - 2 sets

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 1 (b)

200kg * 1 (b)

Working Set

230kg * 3 (b) - Rep PR. only meant to be 2 but wanted a 3rd so did it lol

Speed Sets

192.5kg * 3 (b) - 3 sets

Power Shrugs

167.5kg * 5 (straps) - 2 sets (volume dropping on Coan Phillipi this week)

SLDL

115kg * 5

120kg * 5

Pendlay Rows

100kg * 5 - 2 sets

Chins - med underhand grip

+18kg * 5 - 2 sets

Goodmornings

130kg * 5 - 2 sets

Stoked to get 230kg for 3. Gives me confidence for next weeks 2 * 242.5kg. Bring it on.

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