Bench Prep

[Phedder]

60x14 DB rows, good shit :clap: You doing these Kroc styles, or strict. (please don't say strict :oops: )

[tinytraps]

60x14 DB rows, good shit :clap: You doing these Kroc styles, or strict. (please don't say strict :oops: )

Kroc styles bro :wink:

shoulders

seated press 20x20 40x5 50x5 60x5 70x5

side raise db 10sets

side raise cable 3sets

facepull 3 sets

Spent a big chink of the day getting my sleeve finished off, 5ish hours under the needle biggest session Ive done so far. Body is in a bit of shock still feel pretty shit but whatever wanted to do some light delts. Just wanted to get some movement going, started to get a pump but irritated the ink and started to bleed again so I toned things down. May do some heavy deads tommorow depending on how I feel.

[tinytraps]

[startinfromscratch]

mean bro, you shoulda done 6 hours so we would be tied

[tinytraps]

Squats/ legs bw 91kg

Squats 20x10 40x10 60x5 80x5 100x3 115x3 130x9 PB

Paused front squats 20x10 40x10 60x5 80x5 90x5

Leg extension 54x25x4

Leg curls 24x15 36x12 48x7 PB ss calf raises 134x10x3

abs

cross trainer 10 mins 1.7km

A solid sesh today in the 275. Wore my KOS on the coast shirt and Im sure it has some secret beetus powers cos I felt like shit on my top set but managed a PB. If I could get some O2 in my lungs I would of hit 10 or 11 feels good to be back into front squats but the blood pressure was extremely high (blurry vision bright red face bloodshot eyes etc) but I think thats just from not doing them. Doing more cardio to get the lungs and heart functioning right. After sets of squats and deads my hr goes flying in a scary way too.

[tinytraps]

Delts and close grip

strict press 20x10x2 40x10 50x5 60x1 67.5x6 60x6 60x5

standing db press 22x10 26x5x2 20x8

side db raises 7.5x15 12.5x12 17.5x10 17.5x15x3

close grip bench (paused all reps) 20x20 40x20 60x10 80x3 (lol) 70x6 50x12

incline treadmill 10mins speed 5

Really happy with how delts are improving both in strength and size. This bodybuilding training has done wonders for them. Im getting the urge to bench competitively again, will be adding in close grips on delt day to add some extra volume. My bests have been 170 in a shirt and 140 raw. By the end of the year I will have surpassed both!

[ThreeWhiteLights]

80x3 (lol)

dafuck?

Im getting the urge to bench competitively again

Do it. June 23.

[tinytraps]

80x3 (lol)

dafuck?

I got out of the groove so left it there

Im getting the urge to bench competitively again

Do it. June 23.

Not enough time bro. If capo sets up Ill probably do a bench comp with them or if cbc does a push pull then Ill do it there. Need more time in shirt aswell as building tri strength

Deadlifts and back

trained with the lil bro today will be a regular thing for squats and deadlifts.

Deadlifts 20x10 60x10x2 80x5 100x5 130x3 150x14 PB

Stiff legs 120x8 100x10

Chins bwx5x3

Pendlays 40x20 60x15 80x8 90x7

DB rows strict 50x10 50x8 50x7

Db curls 22.5x6/4/4 vol pb

Loving deads at the mo! Adopting the grip and rip technique no fear of the bar. My little brother trained with me today because of rugby he will be doing squats and press and thursdays deads and bench. For his first time deadlifting he did 60x16 with a few more in the tank and did 35x15 on bench. Plan is to get him doing 60x10 on squats 80x10 on deadlifts and 50x10 on bench in 2 months time. The rest of my workout was supervising inbetween sets so I took my time and just focused on getting some quality reps in. Once the bro is clued in Ill be able to leave him to his own devices.

[tinytraps]

Bench chest and tris

Bench press 40x20x2 60x5 70x5 80x3 90x11 (6paused+5 tng) flat back no leg drive 80x9 70x8 (all paused) 60x9(all paused)

Incline bench press 40x10 50x8 60x6 70x7

DB bench press 30x16 30x9 30x8 vol PB

Tricep press down 35x6x3

10 min x trainer

5 min incline walk

bench feeling better. Starting to grow a chest. Mint! Cardio felt good afterwards not as puffed as I have been.

[tinytraps]

Did some heavy bag conditioning on saturday

Today

Squats and legs

Squat 20x5 60x5 80x5 100x3 120x1 140x8 PB - vid to come

Front squat 60x5 70x5 80x5 90x6

Leg ext 54x25x4

Leg curl 24x20 36x15 48x8

Happy with the result on squats. Felt like complete shit today, had plenty of sleep but not use to the early start also been having gastro issues so that played a part. Kalib did squats up to 40x15 oly style close grip incline 27.5x10 and to finish I made him do high rep leg extensions and leg curls so he cant walk tommorow lol. Presses tommorow hope to step the game up.

[tinytraps]

Todays squat efforts

[Big john]

bosssquats braj :nod: 8)

[Phedder]

Awesome squats :clap: Getting really deep, especially without heels. Why the change to flats?

[tinytraps]

Press, delts, bench assist

Strict press 20x10x2 40x5 50x5 60x3 70x5 =PB 60x8 40x12

Db press standing 20x8 26x5/4 18x8

Side laterals 10x15 17.5x10 22.5x8 (1 arm at a time) 7.5x20 (seated)

Close grip bench 20x10 50x10 60x5 70x5 80x8 (all paused) 70x8 60x8 50x9

10 mins treadmill

Tired and grumpy as fuar = not bad workout. Missus is naggy, no sleep last night and early start left me pretty pissed, thank the lawd for 5 Finger Death Punch and Murder Death Kill. Top set of press was good a lot stronger than I thought Im pretty happy to pump out 5 reps on "1" week. Delts and deads are my favourite days now and it shows, numbers are going up and some good size being added to delts traps and back. I will continue to smash them to they are ridiculously out of proportion

[tinytraps]

bosssquats braj :nod: 8)

Just for you brah what you think! (first rep was on another clip)

Awesome squats :clap: Getting really deep, especially without heels. Why the change to flats?

Feel more stable with the wider stance and the flats cut my depth. In the heels I cant cut them I have to bottom out. Same with the flats except bottoming out ends up being just below parallel. Squats are progressing fast so something must be working!

[Big john]

Big john wrote:bosssquats braj :nod: 8)

Just for you brah what you think! (first rep was on another clip)

Not a single hamstring was used in this clip

awsome set thou bro...i lost count after 5 i was trying to figure what came after that lol :clap:

although i bet your glutes/erectors would be frizzled i suspect and your hamstrings very little? you might find youll get abit more speed of the floor if you slingshot the hamstrings into the bar, as in fully flexing them before engagin the lift. watch bolton/bene bro youll see what i mean

[steak]

Deadlifting to a mad butcher ad 8)

carnivoriuos as brah

[M.T]

Solid work bro getting more and more jacked everytime I check in :clap:

[startinfromscratch]

when you going back into massive bench volume brah?

[tinytraps]

Deadlifting to a mad butcher ad 8)

carnivoriuos as brah

Nothing tickles my bo jangles like a cheap piece of pig

Solid work bro getting more and more jacked everytime I check in :clap:

Trying to catch you broseff!

when you going back into massive bench volume brah?

After this cycle of bb type stuff Ill probs move into my own millitia style stuff. Will try and hit up coast for that!

Deads 20x10 40x10 50x10 60x5 100x5 120x3 140x1 160x10 PB - pinged back on last one so took it easy from here

Chins bwx8/6/4/3

Lpd 3x12

scr 3 sets up to 94x6 PB

curls 24x4x3 PB

Deads felt good, real toughy this week. Trying to use more hammys, back and glutes seem to take the brunt of the lift on the later sets. Trained with 2 indian fullas for the the rest of the session just helping with a bit of technique stuff. One of them wants to train with me for a week so we will see what happens. Will see how I feel on monday but I think I will run another cycle no "deload" leading up to a deadlift test in 3 weeks! Vid to come.

[tinytraps]

Big J I tried that hammy thing think I got it right on a few.

Pls ignore facials

[ThreeWhiteLights]

Harley I thought I would film some high rep work to serve as inspiration for your next training session. First up is your favourite one arm rows and some dips from Sunday. Feel free to film a response vid or set a new rep challenge on a given exercise (assistance exercises plz :grin: )

[Big john]

Big J I tried that hammy thing think I got it right on a few.

Pls ignore facials

strong repping my son, the best example is Benedickt bro, watch how he slams the hammies hard

[tinytraps]

Bench and chesticles

Bench 20x20x2 40x10 60x8 70x5 80x3 95x8 (5p 3 tng)

Incline 20x10 40x10 50x8 60x6 70x6

Flat db bench 20x10 35x8 35x6 35x5

Crossovers 3 sets

Pushdowns 3x6

sldl LIGHT ss Hanging knee raises

Ok session today. Wanted a few more paused reps on bench but you get what you get on the day. Wanted to try the 50s on db press but 20 felt heavy so will bank that for another day lol. Low back is still sore today did some stuff at the end just to flush it out and will hit the roller hard over the next 2 days.

Harley I thought I would film some high rep work to serve as inspiration for your next training session. First up is your favourite one arm rows and some dips from Sunday. Feel free to film a response vid or set a new rep challenge on a given exercise (assistance exercises plz :grin: )

Am I allowed to do half reps as well?

[ThreeWhiteLights]

Am I allowed to do half reps as well?

Plz aware me on the good formz