700 total RAW

[tinytraps]

Well done bro! PB city! Will look forward to seeing you smash out bigger weights in the months to come 8)

[Viking Power]

Awesome result mate well done :clap:

[hjp]

Cheers TT & VP! Well pleased but ready to step up another level. Just a little bit of easy training this week, then smash back into it next week!

[red machine]

yeooow!! great lifting!!! awesome to watch man, great work on that squat "mirin" well earned mate!! so amped to lift now after seeing your guys vids!!! (just hope i can keep up with ya in full gear :oops:)

[Phedder]

Awesome raw lifting, stoked to get that squat PB out of no where too I bet. You matched your best equipped total, Raw, correct? That's insane!

[Big john]

awsome lifts bro!, cant wait till my boardband cap is back!, ashirrt got some clips to catch up on!

[soundsgood]

You put a plan in action, followed it through and got a massive result!

I'm stoked for you bro. \:D/

Bring on the 270 dead and record next meet :nod:

[Android]

heard there was some record breaking going on in here. Awesome deadlifts man, respectful weight 4 sure!!!

[hjp]

yeooow!! great lifting!!! awesome to watch man, great work on that squat "mirin" well earned mate!! so amped to lift now after seeing your guys vids!!! (just hope i can keep up with ya in full gear :oops:)

Cheers mate! Glad the result could help get you amped, go hard mate, nail it!

Awesome raw lifting, stoked to get that squat PB out of no where too I bet. You matched your best equipped total, Raw, correct? That's insane!

Yeah bro was definitely stoked, matching my equipped PB was a good feeling!!

awsome lifts bro!, cant wait till my boardband cap is back!, ashirrt got some clips to catch up on!

Haha hate it when the broadband gives out! Should be some good vids from CD's around here!

You put a plan in action' date=' followed it through and got a massive result!

I'm stoked for you bro. \:D/

Bring on the 270 dead and record next meet :nod:[/quote']Thanks SG, definitely looking forward to working hard with another plan and smashing it.

heard there was some record breaking going on in here. Awesome deadlifts man, respectful weight 4 sure!!!

Thanks Android! Nice to have ya check in.

Trained today, first day back at it...

Random BB Styles

Shoulders, Back, Guns

Tues 20/3/12

Pull Ups (Pull Ups = Overhand Grip)

BW * 8 - Wide Grip

+10kg * 6 - Med Grip

BW * 6 - Wide Grip, BW * 6 - Narrow

DB Shoulder Press

22kg's * 10

26kg's * 10, * 8

DB Front Raises

10kg's * 10 - 3 sets

DB Rows - High Reps, The Beast gave advice, I listen :-)

20kg's * 30 - 2 sets

DB Hammer Curls / Overhead DB Tri Ext

14kg's * 12 - 3 sets / 20kg * 15, * 15, * 20

Random day. Got through it quickly. Won't Squat or Deadlift this week - give the body a break before the training cycle begins next week to take me through to June! Is a self made one with the Coan Phillipi routine again for deads and some percentage based stuff for squats and bench

[hjp]

Wed 21st March

Random Leg Day

Front Squats

60kg * 8

100kg * 8, * 8, * 10

Good Mornings

100kg * 10 - 3 sets

Lying Leg Curls

42kg * 15, * 12, * 11

Leg Extensions

82kg * 20 - 2 sets

Good day, quads are pumped now!!! And the hammies felt it too. Nice sesh! Very odd doing legs an not doing real squats lol

[hjp]

Friday 23rd March - Random Bench Day

Bench

Bar * 10 - working in with mate hence random weights

40kg * 3

60kg * 3

90kg * 3 - ww from here

110kg * 3

120kg * 3

130kg * 2

90kg * 15

Military Press

Bar * 5

40kg * 5

50kg * 5

60kg * 4, * 5

Dips

BW * 20, * 20, * 15

DB Row

24kg's * 30

Nothing much to say. Nice to be pressing again. Went heavy as haven't done so all week! Felt ok. Bring on the new training regime.

[ohjoshua]

awesome training great to see you making great stuff. very motivating!

[ohjoshua]

awesome training great to see you making great stuff. very motivating!

[hjp]

Cheers mate!

Saturday 24th March - Conditioning

Did 5 rounds of flips -> jumps -> flips

First three sets were 5 of each then on set four I did 10 reps of each an set 5 10 of each but 20 flips to finish. It killed me!

Tyre not that big, enough to make me work but not heavy by any means.

[hjp]

Change of plan... I am going to go with the 5 by 5 advanced program I was considering earlier and rerun Coan Phillipi later in the year.

[hjp]

Monday 26th March 2012

W1D1 5*5 Advanced

Squats - sleeves on whole time

60kg * 5 - 2 sets

100kg * 3 - 2 sets

140kg * 2 - WW from here

Work Sets

150kg * 5 - 5 sets - Nice an smooth, sunk them super deep. No belt necessary.

Bench Press

60kg * 5 - 2 sets

Work Sets

75kg * 5

82.5kg * 5

87.5kg * 5 - paused last rep, WW from here

95kg * 5 - paused last rep

100kg * 5 - paused last rep

Pendlay Rows

Work Sets

60kg * 5

65kg * 5

70kg * 5

75kg * 5

80kg * 5

DB Rows

24kg's * 30

Easy, got through it fast to get a decent sweat up. Smooth day, as the first couple of weeks should be.

[Big john]

woooooooooooo!solid bro.puffing and having horrid flash backs of last weeks squating at 6x5 jsut reading the squats....and just reminded me i got 5x5 on them on wednesday :evil:

[ohjoshua]

how did u work out the weights to use for this? is it based off a 1rm or and old 5*5 max?

[hjp]

Google strong lifts 5by5 advanced an you will likely find it. I'll put an attachment on here tomorrow though ohjoshua!

Yeah cardio for sure big John! I'll get fit doing this lol

Wednesday 29th March

W1D2 5*5 Advanced

Squats - sleeves all squat sets

60kg * 5 - 2 sets

100kg * 5 - 2 sets

Working Sets

135kg * 5 - 5 sets

Military Press - did these in between deadlifts just today as weights are light

30kg * 5

40kg * 5

Working Sets

45kg * 5 - 5 sets

Deadlifts

100kg * 3

120kg * 3

140kg * 3

Working Sets - pause between reps

170kg * 5 - 3 sets

DB Hammer Curls

14kg's * 12 - 3 sets

DB Rows

26kg's * 30

Again pretty easy day where I rested minimal an left the belt at home. Happy with it but looking forward to heavier weeks too!

[Phedder]

Google strong lifts 5by5 advanced an you will likely find it. I'll put an attachment on here tomorrow though ohjoshua!

Got your back, H.

[hjp]

Cheers for that Phedder. Yeah mate pretty excited about it. Gets tough fast with these 5's it look like!

Friday 30th March

W1D3 5by5 Advanced

Squats

60kg * 5 - 2 sets

100kg * 3

Work Sets

122.5kg * 5

132.5kg * 5

142.5kg * 5

152.5kg * 5

162.5kg * 5 - another good beltless day!

Bench Press

Bar * 8

60kg * 3 - 2 sets

Work Sets

92.5kg * 5 - 5 sets

Pendlay Rows

Work Sets

75kg * 5 - 5 sets

Front Squats

60kg * 5

80kg * 5

100kg * 10

60kg * 15 - had to drop it back as forgot wrist wraps an was killing the wrists!

Overhead DB Tri Ext

24kg * 12, * 12, * 15

DB Rows

26kg's * 30

Bring on week 2!

[hjp]

Saturday 31st March

Conditioning

Generally just SLOW walking to next activity to recover

~30m Hill Sprints * 5 - walk back recovery

~40m Farmers Walks (only 20kg/hand, so a jog)

Farmers walk container from ground to overhead Press * 5

~30m Hill Sprints * 5 - walk back recovery

~60m Farmers Walks (only 20kg/hand, so a jog)

Farmers walk container from ground to overhead Press * 10

Walked back to car with containers ~100m

Nice warm day in Palmy so got a good sweat going. The hills punished me.

[hjp]

Monday 2nd April

5by5 Advanced W2D1

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

140kg * 2 

140kg * 2 (B from here, forgot WW again)

Work Sets

170kg * 5 - 5 sets (vid 2nd an 5th)

Bench

Bar * 8

60kg * 3

Work Sets

85kg * 5

92.5kg * 5

100kg * 5

105kg * 5

112.5kg * 5

Pendlay Rows

Work Sets

70kg * 5

75kg * 5

80kg * 5

85kg * 5

90kg * 5

Dips

BW * 15

+20kg * 10, * 12

DB Rows

26kg's * 30

Notes/Thoughts: 

- Squats felt ok. First time back using belt. Strong but not as easy as I had hoped, I think it looked a lot better than they felt - which does give me confidence. Will just step the game up mentally next week and also increase rests. Probably was only resting 2mim between squat sets today. Felt like cardio lol

- Bench was pretty smooth, can't complain. Rows also pretty smooth an easy, techniques improving there.

- Accessory is accessory, not trying to push it too hard. Keeping up the high rep rows as the Beast advised.

[hjp]

Vid below...

[Big john]

deep squats like a bawse!