I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

"Speed" Box Squats

7-8 sets of 90-100kg

Feeling slooooooowwwwwww. But that's what smolov does to ya.

Deadlift

5 x 70kg

4 x 100kg

3 x 130kg

2 x 160kg

1 x 190kg

3 x 220kg

WG LPD

10 x 40kg

10 x 50kg

2 sets of 8 x 60kg

Cable Rows

10 x 45kg

10 x 60kg

10 x 55kg

15 x 50kg

[ohjoshua]

nice weee PB there.

strong mate, very stong.

[SoaringSwine]

nice weee PB there.

strong mate, very stong.

Cheers Josh!

Bench Press

8 x 60kg

8 x 70kg

10 x 80kg

8 x 80kg

2 sets of 10 x 75kg

Warm ups felt shit, but ended up doing way better than last week,

DB Bench

10 x 45lb

10 x 55lb

10 x 65lb

4 x 75lb

DB Fly

3 sets of 10 x 30lb

Misc Curls...

[thatwaslight]

whats the song playing in the backround?

[SoaringSwine]

whats the song playing in the backround?

Indestructible by Disturbed.

[poos_n_wees]

NICE! Way to grind out that last rep :clap:

[SoaringSwine]

NICE! Way to grind out that last rep :clap:

Thanks Poos :grin:

I've finally sorted out what I'm going to do now. Here's the lowdown:

Tuesday

ME Bench - rotating pin press, close grip bench, paused bench, low board press etc.

Russian Squat light

Pullups - for a rep total

Reverse Hypers - 3 sets of 10 or s

Core

Thursday

Deadlift - rotating deficit deads, rack pulls, against bands etc.

Military Press - working up to a heavy set of 5

Front Squat - working up to a heavy set of 5

Dips - rep total

Core

Saturday

Russian Squat heavy

RE Bench - 5 sets of 8-12

Pullups

Arched Back GM - 3 sets of 10

Core

I'm using this generator for the squats http://www.powerhousegym.co.nz/phc_tech_russian1.htm

But spreading it out over 9 weeks instead of 6.

I had to bring today's training forward a day, still a bit tender from Saturday's benching.

Pin Press

Set at chest height

3 x 60kg

3 x 75kg

1 x 85kg

0 x 92.5kg - bleh

2 sets of 1 x 87.5kg

Squat

6 sets of 2 x 140kg

Easy enough.

Pullups

6 sets to get 20 reps

I'm a bit weaker doing pullups instead of chins, plus I'm heavier.

Reverse Hyper

10 x 100lb

2 sets of 10 x 125lb

Pulldown Abs

5 sets of 12 x 45kg

[Laver]

Bring on next Thursday,

Let's see what you got biatch!

[SoaringSwine]

Bring on next Thursday,

Let's see what you got biatch!

Don't expect too much too soon. I'm just going to start at 80kg for 5 and work my way up from there.

[Laver]

Sad

I want to get an indication of your 1RM

in 6weeks it will be interesting.

[SoaringSwine]

Prehab

Facepulls

2 sets of 20

Overhead Shrugs

2 sets of 10

Main Exercises

3" Deficit Deadlift

5 x 60kg

3 x 100kg

3 x 140kg

3 x 160kg

2 sets of 3 x 180kg

Was going to do a third set but form started breaking down.

Military Press

5 x 20kg

5 x 25kg

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

5 x 50kg

I'm pausing each rep on the chest.

Front Squat

10 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

Used the clean grip the whole time, Pretty uncomfortable, but other than that easy.

Dips

60 reps in 6 sets - 14, 10, 11, 9, 8, 8

Russian Twists

5 sets of 16

Comments

Good workout.

[Quigley]

3" Deficit Deadlift

5 x 60kg

3 x 100kg

3 x 140kg

3 x 160kg

2 sets of 3 x 180kg

Nice

Dips

60 reps in 6 sets - 14, 10, 11, 9, 8, 8

Haha ill have to do 15 next week

[SoaringSwine]

Saturday's training

Squat

6 sets of 3 x 140kg

Got this annoying pain in my shoulders blades!!!

Bench Press

*&%#&^(#@*$&@#$@

Shoulder gave me grief even on the warmups. No doubt due to the dips. It's definitely a pain in the ass... Hopefully it won't last that long.

Pullups

Meh. Shoulder blade thing was annoying me again.

Reverse Hypers

10 x 140lb

2 sets of 10 x 165lb

Decline Situps

3 sets

Comments

##)(%&)#(%. Looks like I won't be doing any dips anymore.

[poos_n_wees]

Gah! Damn shoulder $%&*!!@ etc. Hope its not too serious :?

[SoaringSwine]

Gah! Damn shoulder $%&*!!@ etc. Hope its not too serious :?

I don't think it's too bad. I'll give it a week off and see how it goes. Just to clarify, I've got two different sources of pain, but they may be connected...

Bench Press

Bar x lots

Pretty much no discomfort with just the bar, good sign I guess.

Squat

Worked up to 2 x 140kg, but at that weight I started getting the feeling in my scapula again, so left it there. It seems to happen when the weight pushes my arms down.

Close Grip Bench Press

The Beast convinced me to try some close grip as a way of getting around the shoulder. It worked out but still felt it on the top set. I'll definitely give it full rest for the next week.

10 x 40kg

2 sets of 6 x 60kg

6 x 80kg - felt it a bit here, left it at that.

Reverse Hypers

10 x 100lb

10 x 188lb

2 sets of 10 x 228lb

Pulldown Abs

3 sets of 10 x 50kg

Comments

Due to time constraints and other commitments I'm training at "Shiny land" (powerlifting name for Les Mills) on the Terrace at lunch time on Wednesday. Any volunteers to chaperone me? Also, do they have/allow chalk?

[Quigley]

Due to time constraints and other commitments I'm training at "Shiny land" (powerlifting name for Les Mills) on the Terrace at lunch time on Wednesday. Any volunteers to chaperone me? Also, do they have/allow chalk?

:naughty:

[autechre]

Due to time constraints and other commitments I'm training at "Shiny land" (powerlifting name for Les Mills) on the Terrace at lunch time on Wednesday. Any volunteers to chaperone me? Also, do they have/allow chalk?

Heh "Shiny land". They don't have any chalk as far as I know. Never seen anyone actually use any, so go nuts :grin: I doubt you'll get kicked out for that.

[rose]

Also, do they have/allow chalk?

Always take your own (boy scout stylez), use it and see 8)

If someone complained about using chalk in a gym, it's not a gym I'd be going back to in a hurry.

[SoaringSwine]

Wednesday's training

Wasn't organised enough to organise my own chalk...

Deadlift

Worked up to 2 x 200kg

I wanted 5-6 x 200, but a combination of shit bar, sweaty hands and no chalk foiled that. Almost dropped it on the second rep so stopped there.

Overhead Press

3 sets of 10 with the bar

No pain, just a little discomfort. Things looking good for next week. I'm think the shoulder ain't too bar, but this scap thing I've got going on seems to be persisting...

Front Squat

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

Didn't have my oly shoes so I put my heels on a plate. These were reasonably easy.

Misc core stuff

Couldn't find anything I liked so just did some janda situps.

[rose]

Wasn't organised enough

I work across the road and have some in my bag. Next time eh? 8)

(If you ever need it some other time etc)

[SoaringSwine]

1 x shit, half ass workout.

[CokeBottle]

i love your journals name... sounds so creative :nod:

how much do you squat? and has it made ur butt fuller? :oops:

[CokeBottle]

1 x shit, half ass workout.

LMAO

[SoaringSwine]

i love your journals name... sounds so creative :nod:

how much do you squat? and has it made ur butt fuller? :oops:

I did 175kg and 180kg (with wraps)a couple weeks ago. And yes, my butt is massive.

Note: I'm taking a week off at the moment. Got a few pressing commitments on and I figure it's a good time to rest up to let a few niggling injuries settle. Be back next week with avengence.

[SoaringSwine]

Main Exercises

Front Squat - 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 5, 95kg x 5

Bench Press - 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 82.5kg x 5

Row - 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5

Accessories

Reverse Hyper - 3 x 40kg x 10

Pulldown Abs - 3 x 50kg x 10

Conditioning

Sled Drags - 2 x ~100kg x 8 lengths of the gym

Puke - Greeny/blue vomit x 2

Sled Drags - ~100kg x 8