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

[teamfatboy]

Great work SS - outstanding Deadlifts! Keep it up :clap:

[Laver]

Bad work SS, your progressing tooooo fasssssst

I think you need to stop training entirely until the PH comp in December or whenever it is; to give your body a rest.

[Luigi]

Bad work SS, your progressing tooooo fasssssst

I think you need to stop training entirely until the PH comp in December or whenever it is; to give your body a rest.

how nice of you to look out for him like that :pfft:

[SoaringSwine]

Bad work SS, your progressing tooooo fasssssst

I think you need to stop training entirely until the PH comp in December or whenever it is; to give your body a rest.

You wish! You must be back from your holiday. You should test your big three since I'm guessing you're pretty fresh.

[Old Bull]

Deadlift

1*190kg - 10kg PB (previous 180kg on 26/6)

Good Stuff SS,

All that have done this programme both their Bench and Deadlift went up :clap: without doing Back or Chest work.

10, more KGs and you can join us down our end we will be waiting for you :clap:

OB

[poos_n_wees]

Shit, awesome pulling SS! Thats a huge jump from your last PB :clap:

And just as a reminder... Taken from your old journal:

Exercise goals:

Squat: 160x1/142.5x5 (Current: 85x5)

Bench: 100x10/90x5 (Current: 45x5)

Deadlift: 170x1/150x5 (Current: 100x3(?))

To now:

Best gyms lifts are now at:

Squat: 363lb

Bench: 181.5lb

Dead: 418lb

Total: 962.5lb

Thats HELLA impressive progress man. Well done!

[SoaringSwine]

Shit, awesome pulling SS! Thats a huge jump from your last PB :clap:

And just as a reminder... Taken from your old journal:

Exercise goals:

Squat: 160x1/142.5x5 (Current: 85x5)

Bench: 100x10/90x5 (Current: 45x5)

Deadlift: 170x1/150x5 (Current: 100x3(?))

To now:

Best gyms lifts are now at:

Squat: 363lb

Bench: 181.5lb

Dead: 418lb

Total: 962.5lb

Thats HELLA impressive progress man. Well done!

Heh, thanks. Just ignore that bench of mine. But that is going to be on the rapid improve over the next month and a half!

[Luigi]

Shit, awesome pulling SS! Thats a huge jump from your last PB :clap:

And just as a reminder... Taken from your old journal:

Exercise goals:

Squat: 160x1/142.5x5 (Current: 85x5)

Bench: 100x10/90x5 (Current: 45x5)

Deadlift: 170x1/150x5 (Current: 100x3(?))

To now:

Best gyms lifts are now at:

Squat: 363lb

Bench: 181.5lb

Dead: 418lb

Total: 962.5lb

Thats HELLA impressive progress man. Well done!

Heh, thanks. Just ignore that bench of mine. But that is going to be on the rapid improve over the next month and a half!

sooo...... what program you gonna do for bench.... i might borrow it

[SoaringSwine]

Here's the programme I'll be working off. It's a bit messed up because I've been out longer than with this injury than I thought,. It's just a westside template with more deadlifting. The benching aspect of it may not be that helpful for you as I've tailored it to my weaknesses.

new regime.xls

[Luigi]

cheers.... a lot of abbreviations and exercises i have no idea about were can i look these up ?

[SoaringSwine]

BP=Bench Press

CG=Close Grip

GHR=Glute Ham Raise

JM Press=Special exercise,

DL=Deadlift

Sq=Squat

and of course

BB=Barbell

DB=Dumbbell

Think that about covers them all. And Qs over the exercises just ask me or youtube em.

[Luigi]

cheers yea i new that vid helped

now for a complete amateur question....

what does DE and ME mean ? :oops:

[SoaringSwine]

cheers yea i new that vid helped

now for a complete amateur question....

what does DE and ME mean ? :oops:

Whoops forgot those two! ME = max effort, DE = dynamic effort. On me DE days I'll use a light weight and do the reps as explosively as possible.

And 3RM etc. is 3 rep max.

[SoaringSwine]

Wednesday, 1130PM

GPP

Was at my mates' flat and was talking shit (might have had a few beers) and claimed I could carry someone to the basin reserve. Unfortunately for me the flat has a "challenge" system. When someone makes an outrageous call if the others say "challenge" then the person must go through with it. I just checked on google earth and the distance between the flat and the basin reserve is 1.8km.

So I ended up carrying one lazy c*nt (normally 85kg, but with clothes and copious amounts of alcohol in him it was more like 90kg) all the way to basin. I was only allowed to stop 4 times to change carrying position. Needless to say I was stuffed, but I did it. Legs managed it easily but my shoulder are fucked (had him up on my shoulders most of the way).

[Flamer]

lol - Booze & Bravado!! Video evidence?

[TheGus]

f*ck that's awesome. Reminds me of Brock Lesnars training. :grin:

[SoaringSwine]

No video evidence sorry. I'm feeling a little worse for wear today, but I think that's more due my cold than alcohol.

[jono]

Wednesday, 1130PM

GPP

Was at my mates' flat and was talking shit (might have had a few beers) and claimed I could carry someone to the basin reserve. Unfortunately for me the flat has a "challenge" system. When someone makes an outrageous call if the others say "challenge" then the person must go through with it. I just checked on google earth and the distance between the flat and the basin reserve is 1.8km.

So I ended up carrying one lazy c*nt (normally 85kg, but with clothes and copious amounts of alcohol in him it was more like 90kg) all the way to basin. I was only allowed to stop 4 times to change carrying position. Needless to say I was stuffed, but I did it. Legs managed it easily but my shoulder are fucked (had him up on my shoulders most of the way).

lol :grin:

[SoaringSwine]

I have bruises on my shoulders today

ME Bench

2 Board Bench Press

10*20kg

5*40kg

5*60kg

5*75kg

3*90kg

2*100kg - failed on the third. Not the best prepared, will hit it next week.

Close Grip Bench Press

10*55kg

10*57.5kg

10*60kg

Seated Row

12*35kg

12*40kg

12*45kg

Bent Over BB Row

8*40kg

2 sets of 8*60kg

Plates raises

10*10kg

2 sets of 10*15kg

Blast Chain Abs

1 sets of 30secs

Landmines / Pulldown Abs

Bar with short handle x10 e/s / 12*40kg

2 sets of Bar with short handle +5kg x10 e/s / 10*45kg

[AK]

Nice JM presses vid :nod:

[SoaringSwine]

Nice JM presses vid :nod:

From the man himself :nod:

It seems all I ever see you do at the gym is weighted chins, AK.

DE Squat

Speed Box Squats (9" box with 8" hard foam)

warm ups then...

8 sets of 2*82.5kg

Foam made things interesting, harder to blast out of the hole. Good.

Speed Deadlifts

warm ups then...

8 sets of 1*115kg

Felt okay.

Reverse Hypers

8*140lb

2 sets of 8*155lb

GHR

3 sets of 10(ish)

Core work

Start doing some leg raises and side bends, but that's too boring...

Stone lifting!

Loading to an imaginary shoulder high platform

3*45kg

5 sets of 3*50kg

3*55kg

Took a little while to work out the technique but after I did I got one hell of a workout.

230kg Tyre Flips

Did about 8. OB fixed my technique.

Comments

Fun day. Keen to do a lot more GPP type stuff. Keeps the training fun.

[AK]

Nice JM presses vid :nod:

From the man himself :nod:

It seems all I ever see you do at the gym is weighted chins, AK.

.

Thats because we only train on Saturdays at the same time...

Monday L.body Squats and speed pulls

Wednesday bench and accessory

Friday L Body Accessory stuff

Saturday Bench Accessory ... aka weighted chin up day

Core 4 times a week...

No need for fancy stuff at the moment i just need the fundation and try to stay away from injurys :pray:

Well for 2 more weeks than hiting a new block...

[SoaringSwine]

DE Bench

Feeling pretty tired today (late night)

Speed Bench

10 sets of 3*40kg - varied grips

DB Bench Press

2 sets of 10*50lb

10*55lb

First time ever doing flat DB press. Weight isn't an issue, but I've got jack all stability. Hopefully solving that will also give my BB bench extra stability too.

Masons

3 sets of 12*100lb

Facepulls

3 sets of 12*100lb

Comments

Bleh...

[SoaringSwine]

Forgot to mention my biceps were rooted yesterday, and still are today. I'm not sure if it was the stone lift or tyre flipping (probably both), but they've never been so sore! Wasn't fun to speed bench with.

Looking forward to tomorrow. Get to crank some heavy low box squats. Hopefully a triple at 140 or something.

[Old Bull]

Forgot to mention my biceps were rooted yesterday, and still are today. I'm not sure if it was the stone lift or tyre flipping (probably both), but they've never been so sore! Wasn't fun to speed bench with.

I think both, mine were not as bad but I did not do the Stone Work