basics

[startinfromscratch]

Long pauses :nod:

and snapping of the chest with good drive, nice work broseff

chur swarzenegro 8)

week 3 day 2

deads

1x3x100

2x3x120

2x2x135

2x3x145

bench - first reps paused

1x4x50

1x4x60

4x3x70

rack pulls below knee

1x3x100

2x2x120

2x3x135

2x4x155 (B)

weighted chest stretch

3x30secs

rope pushdowns

3x50

feeling like an animal today :twisted: bit tired this morning, so had my once weekly shot of jackd today. im finding myself hungry between meals atm, and im eating a fair amount, and have been resorting to unclean food to fill the gap. will reasess diet to fix this.

all weights flying up today, only problem was back got so pumped to bits i had to stretch out my rest times on deads. didnt affect bench though.

tonight - dislocations, foam rolling, fish pie rehab

have put on about 5kg over the last few weeks, sadly this is due to loading creatine and upping my fluids :pfft: but swoles the goal!

will post up later details on diet changes...

[steak]

mmm fish pie :grin:

good pulling bro

[Big john]

feeling like an animal today :twisted:

More along the lines of...THE WINDIGO

fish pie sounds boss!

[tinytraps]

Keep upping the cals bro, bench will increase drammtically with increase in moobage How are you finding the bench vol on the delts, elbows and wrists?

[startinfromscratch]

good pulling bro

i think the mrs wishes i did more pulling

feeling like an animal today :twisted:

More along the lines of...THE WINDIGO

fish pie sounds boss!

did you draw that? mean as either way!

Keep upping the cals bro, bench will increase drammtically with increase in moobage How are you finding the bench vol on the delts, elbows and wrists?

moobs are in beastmode :nod:

delts were getting unhappy earlier, but banded dislocations and stretches seem to have corrected it. elbows only hurt from squatting, but i do rehab pushdowns at least 3xweek, and token bi work aswell. wrists get a little sore now and again - im benching with a "J" bar path, finding it stronger, but harder on wrists. looking foward to keeping the momentum 8)

[Big john]

did you draw that? mean as either way!

nah not me bro.....but i know quite afew kats with mad skills with the pen

[Big john]

....including yours truely :wink: :pfft: :pfft:

[startinfromscratch]

week 3 day 3

halfway through the toughest week of the template - felt it today. benches were smooth but felt heavy compared to yesterday. the accum fatigue is to blame i think. also have sore as upper back and stiff lower back from deads yesterday. glad to have a rest day tommorow.

bench - first reps paused

bar

1x6x45

1x7x50

1x6x55

1x5x60

1x4x65

2x3x70

2x2x75

2x3x70

1x4x65

1x6x60

1x8x55

1x10x50

1x12x50

hammer curls

4x10

weighted chest stretch

3x30sec

rope pushdowns

5x10

[Monarchking]

Hey.

I seen your Pendlay Row vids.

I haven't done one since Starting strength, and the dam BB row is getting boring. SO might have a crack next week

[red machine]

some good solid work been layed down here mate!! looking forward to seeing how you finish up, how many weeks of this full on are you doin?

[Big john]

bench - first reps paused

bar

1x6x45

1x7x50

1x6x55

1x5x60

1x4x65

2x3x70

2x2x75

2x3x70

1x4x65

1x6x60

1x8x55

1x10x50

1x12x50

afew tonne that in that we sesh eh bro? :twisted:

[steak]

nice marathon 8)

[poos_n_wees]

tonight - dislocations, foam rolling, fish pie rehab

Man, I've been rehabbing for years and didn't know it :pfft:

Huge bench session SFS! Enjoy ya rest day mate.

[startinfromscratch]

Hey.

I seen your Pendlay Row vids.

I haven't done one since Starting strength, and the dam BB row is getting boring. SO might have a crack next week

do it! 8)

some good solid work been layed down here mate!! looking forward to seeing how you finish up, how many weeks of this full on are you doin?

10 week template mate http://forum.bodybuilding.com/showthread.php?t=112450771

afew tonne that in that we sesh eh bro? :twisted:

nice marathon 8)

2nd one this week

tonight - dislocations, foam rolling, fish pie rehab

Man, I've been rehabbing for years and didn't know it :pfft:

Huge bench session SFS! Enjoy ya rest day mate.

hey pnw! long time no see!

[startinfromscratch]

week 3 day 4

feeling more energetic today. still having pains at night in my RHS intercostals, but the pain is lessening. deep breathing in doesnt hurt anymore, so just treading carefully.

bench

bar

1x5x45

1x4x55

2x3x65

6x3x70

chest stretches

3x30sec

rope pushdowns

5x10, up to full stack.

lat pulldowns

4x10 half arsed.

[Big john]

feeling more energetic today. still having pains at night in my RHS intercostals, but the pain is lessening. deep breathing in doesnt hurt anymore, so just treading carefully.

100mg Voltareen or failing that 100mg diclonfinac 8)

Good to see the pain is lessenin bro. gotta pump up the niggawattz brah! :twisted:

[Mike Zero]

feeling more energetic today. still having pains at night in my RHS intercostals, but the pain is lessening. deep breathing in doesnt hurt anymore, so just treading carefully.

100mg Voltareen or failing that 100mg diclonfinac 8)

Good to see the pain is lessenin bro. gotta pump up the niggawattz brah! :twisted:

Aren't they the same thing?

[Big john]

feeling more energetic today. still having pains at night in my RHS intercostals, but the pain is lessening. deep breathing in doesnt hurt anymore, so just treading carefully.

100mg Voltareen or failing that 100mg diclonfinac 8)

Good to see the pain is lessenin bro. gotta pump up the niggawattz brah! :twisted:

Aren't they the same thing?

well, whatever you can get your hands on i suppose

[startinfromscratch]

100mg Voltareen or failing that 100mg diclonfinac 8)

Good to see the pain is lessenin bro. gotta pump up the niggawattz brah! :twisted:

Aren't they the same thing?

well, whatever you can get your hands on i suppose

yup voltaren is diclofinac! cant have more than 25 at a time due to old ulcer..

[startinfromscratch]

week 3 day 5

bit of a nothing end to a huge week of bench volume. was like speedwork

bench

bar

1x6x45

1x6x55

4x6x60

sumo

100k singles techwork for hips

been doing alot of research on russian programming - my knowledge of the make-up of the cycles, and the way the prep and comp cycles gel together is now alot better. Also it seems that this bench cycle im currently on is simply the bench portion of one of the very advanced (MS or CMS) sheiko templates. i have one more week in this prep cycle, and ive decided that since bench is coming on so well, i am going to follow this with another 4week prep cycle, one of the rated templates - probably 37, or maybe 30. then after that, i will be peaking with the tried and true 32.

key point for me will be adjusting bench max between cycles without maxing - i will be detailing this as i do it 8)

[steak]

solid plan Kemosabi 8)

[startinfromscratch]

feel like crap - had next to no sleep, and shoulders are FUCKED despite prehab.

bench - first reps paused

warmups,pressups

1x4x50

1x4x60

2x3x65

5x2x75

weighted chest stretches

3x30secs

pressdowns

4x25

coan holds to stretch x2

deads tommorow.

[steak]

feel like crap - had next to no sleep

wheres the stims at

[Big john]

carbs+stims=win

[tinytraps]

Remember to squeeze the shoulders back and down HARD. Ive also been tucking more than usual and I think thats helping. Stick with it brah!