TheGus is baaaaaaaaaaaaack!

[TheGus]

Week 5

31/08/09

SQUATS

Squats 80%

152.5kg x 3 x 3

Shrugs (on calf raise)

126.5kg x 12

146.5kg x 12 x 3

Leg Press

320kg x 10

360kg x 8

400kg x 6

400kg x 5

Wide Stance Smith Squat

120kg x 6

130kg x 6

140kg x 6

Leg Extn

125kg x 10

134kg x 10 x 2 (stack plus 2 10kg db's and 2 9kg db's)

SLDL (leg curls machine broken)

60kg x 12 x 3

02/09/09

BENCH #1

Benchpress 80%

95kg x 3 x 3

Close Grip Bench

70kg x 10 x 3

70kg x 9

Incline Bench

80kg x 5 x 3

Dips

BW+2.5kg x 10

BW+5kg x 10

BW+5kg x 8

Dumbell Shoulder Press

25kg x 8

25kg x 6 x 2

20kg x 10

Tricep Pushdown

76.5kg x 8

79kg x 8 x 2

79kg x 9

04/09/09

DEAD

Deadlift 80%

100kg x 5

140kg x 5

160kg x 3 x 3

Shrugs

140kg x 10 x 3

120kg x 15

Bent Over Rows

80kg x 10

90kg x 8

95kg x 6

105kg x 6

Seated Rows

84kg x 8 x 3

Pull ups

5, 3.5

Pulldowns

66kg x 8

One Arm Rows

44.5kg x 8

36kg x 10 (+forearms)

36kg x 8 (+forearms)

... forearms ... on ... fire ...

[TheGus]

You're back! \:D/

A while ago there was a set on 20/20 about wrestling in NZ.. thought of you :nod: Did you know those people?

Yeah that's us. Impact Pro Wrestling. We have a show tomorrow night actually at Lynfield YMCA at 7pm. More Details at http://www.impactprowrestling.co.nz

[TheGus]

Week 6

07/09/09

SQUATS

Squats

160kg x 2 x 2

Shrugs

140kg x 10 x 2

160kg x 8

140kg x 10

Leg Press

300kg x 10

360kg x 8

400kg x 6 x 2

Wide Squats

100kg x 6

120kg x 6 x 2

Leg Extn

134kg x 12

134kg x 10

142kg x 10

DB SLDL

50.7kg x 8

Leg Curls

140lbs x 9

09/09/09

BENCH

Bench

102.5kg x 2 x 2

Close Grip Bench

75 x 9

75 x 7

70 x 7

70 x 8

Incline Bench

80 x 5

80 x 4

60 x 9

Dips

+5kg x 9, 8

+2.5kg x 7

Tricep Pushdown

79 x 10 x 2

42(different stack, only one pulley) x 8

+rotator exercises

11/09/09

DEAD

Deadlift

100kg x 5

140kg x 1

160kg x 1

170kg x 2

170kg x 3

Shrugs

140kg x 10 x 4

Bent Over Rows

85kg x 10

100kg x 8

110kg x 6 x 2

Seated Rows

84kg x 8

90kg x 8 x 2

Pulldowns

66kg x 8 x 2

60kg x 10

Preacher Curls

37kg x 8 x 3

Might train chest tomorrow again but I've got all my 1 reps at 90% next week so might be smart to rest rest rest and eat eat eat anyway off to work bye.

[TheGus]

Week 7

15/09/09

SQUATS

Squats (90%)

170kg x 2 PB! Was only meant to go for one but the first one flew up so did a 2nd.

Shrugs

140kg x 10 x 4

Leg Press

320kg x 10

360kg x 8

400kg x 5 x 2 (5th rep felt like I was gonna shit my pants, both times)

Leg Extn

134kg x 10

142kg x 10 x 2

Leg Curls

140lbs x 10

140lbs x 8

140lbs x 7

Back Extn

BW x 10 x 2

I rested fully (no physical activity) Saturday, Sunday and Monday and this really helped I felt alot more explosive when warming up for squats. Fuckin stoaked now I'm gonna bugger off and enjoy the sunny weather. Peace.

16/09/09

BENCH

Bench 90%

110kg x 1 (=PB)

Close Grip Bench

75kg x 10 x 2

75kg x 8

75kg x 6

Incline Bench

80kg x 5

80kg x 4 x 2

Dips

BW+5kg x 8

BW+5kg x 7

BW x 9

Dumbell Shoulder Press

25kg x 7

25kg x 6

20kg x 8

Tricep Pushdown (heavy stack)

42kg x 8 x 2

54kg x 5

18/09/09

DEADLIFT

Deadlift 90%

180 x 2 PB!

Shrugs

140 x 10

150 x 10 x 3

Rows

85 x 10

100 x 8

115 x 6

110 x 6

Seated Rows

90 x 8 x 3

Wide Grip Pull Ups

6, 5

Stoaked as with this week, 1st half of the program is over! Not sure if I should take a full week rest or just do a deload week next week but I definately need to recover fully before I start the last 7 weeks of this program. It gets harder from here!

[TheGus]

Edited^^^

Bump.

[bar-belle]

Hey there

whoa...impressive training :salute:

Cool vid too by the way 8)

[TheGus]

Hey, thanks! It was really fun to shoot, freezing cold warehouse though.

I've decided to take a full weeks rest from heavy weights. I've got boxing today and I'll do some light abs and rotator cuff work afterwards, short run tomorrow and then wrestling training on thursday. Will probably do some cardio on friday too. Next week back into the heavy weights, haven't taken a full week off for as long as I can remember so will be interesting to see how I feel on Monday strength-wise.

[TheGus]

Training fell to the wayside a bit last few weeks. Lots of working, wrestling and going out. Still hitting all my squatting goals. Got 3 at 170 twice last week. Bench has gone backwards which fucking sucks. I'd be lucky to get 1rep at 115. Deads are going okay but not comfortable going for more than 2 reps when heavier than 170 so hopefully 200 comes off the ground when I go for my 1rms next week.

This is my second to last week on this routine before I go into a cutting/8-12 rep hypertrophy thing for summer. Probably do some crossfit circuits too for fitness as I hate cardio machines and running. I still box and wrestle every week, play summer football and row at home so that should be enough.

Need to sort diet out. Been eating crap last couple weeks not enough good carbs too much junk (burgers, chocolates and booze).

Time to get ass into gear and hit these 1RM Pb's next week (going for squat 190, bench 120 - which probably won't happen and dead 200).

[TheGus]

Monday did my Bench. 120 felt real heavy and failed it twice before getting 2 at 110.

Yesterday ate lots and then did my Squats. Got 2 at 190 (+1 more spotted). Stoaked.

Will do Deadlift Friday morning. hope 200 comes up!

[steak]

good squattin...good luck with the dead

[ohjoshua]

Wowzers mate good squating! 2*190

and no you cant join the race to 200 (your too strong :pfft: )

But seriously a video will be required if you feel you have acheived a full 200kg squat.

I see week 6,7 what program are you following?

[becbec]

Happy birthday :grin:

[Gym rat]

Happy birthday :rockout: :rockout: :rockout: :rockout: :rockout: