basics

[startinfromscratch]

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!

my upper back is all pulled out of whack atm, i shouldve been on it earlier. basically prehab isnt good enough - i need rehab. the good news is that as of next week il be training sheiko 3xperweek, so will open up more flex/mob time.

Also bought me a baseball for tissue work after work :twisted: :twisted: :twisted:

today week4 day 2

deads to knees

1x4x100

1x4x120

3x4x135

c/g bench

40x10

50x5

60x5

70x5

80x10 pb 8)

deads

1x3x100

1x3x120

2x3x135

4x3x145 (B) - erectors fried

pressdowns

3x20

cable bar rows to chest

3x15

[bar-belle]

Also bought me a baseball for tissue work after work :twisted: :twisted: :twisted:

A whole new world of pain about to open up :pfft: but definately worth it.

c/g bench

40x10

50x5

60x5

70x5

80x10 pb 8)

:clap: nice work on the cg H :grin:

[startinfromscratch]

Also bought me a baseball for tissue work after work :twisted: :twisted: :twisted:

A whole new world of pain about to open up :pfft: but definately worth it.

c/g bench

40x10

50x5

60x5

70x5

80x10 pb 8)

:clap: nice work on the cg H :grin:

thanks chicky 8)

havent posted eats in awhile.

m1 4 vogels with p.b, 1.5 serve p.p in water

m2 2cups brown rice, 200g mince, satay sauce

m3 2cups brown rice, 180g tuna,2x cordon bleu, sugarfree V

train - 2 serves p.p while training

m5 postworkout - half litre blue milk, p.p

m6 soon - dinner - chicken and pumpkin pasta bake (wholemeal)

8)

[Big john]

m1 4 vogels with p.b, 1.5 serve p.p in water

m2 2cups brown rice, 200g mince, satay sauce

m3 2cups brown rice, 180g tuna,2x cordon bleu, sugarfree V

train - 2 serves p.p while training

m5 postworkout - half litre blue milk, p.p

m6 soon - dinner - chicken and pumpkin pasta bake (wholemeal)

wholesome :nod:

[ThePman]

You say you want to press a lot?

http://www.kingjoesgym.com/jimwilliamsbench.htm

[startinfromscratch]

You say you want to press a lot?

http://www.kingjoesgym.com/jimwilliamsbench.htm

im too white for that!

[startinfromscratch]

just did my first stint of baseball soft tissue work. its a whole new level of gangsta, let me tell you! on the rear delt/trap area, i was getting such intense aching down my arm i was bitching out

so did foam rolling on back, baseball work on front and mid delts, upper chest :shock: and upper back. upper back still has a LONG way to go, but gonna do this regularly :nod: :nod: :nod:

[samuelNZ]

^ Haha bro its like that for everyone when they first start out! I found hitting the glutes with a hockey ball incredibly painful!

Takes time, but it'll get easier.

[steak]

Hit the PF will that gangsta ball bro...will bring a tear to your glass eye :nod:

[startinfromscratch]

Hit the PF will that gangsta ball bro...will bring a tear to your glass eye :nod:

^ Haha bro its like that for everyone when they first start out! I found hitting the glutes with a hockey ball incredibly painful!

Takes time, but it'll get easier.

id rather give birth

actually with all the eats ive been having, ive been birthing like 4xday :pfft:

[startinfromscratch]

week 4 day 3

bench

bar

1x5x50

1x4x60

2x3x65

2x2x72.5

3x1x75

2x2x72.5

1x4x65

1x6x60

1x6x55

rope pressdowns

up to stackx12 PB

chest stretch sesh tonight, will do more accessory work from here on in 8)

to be honest this pressing 5xweek has been pretty fullon, the wed seshes are hard as its essentially 3 sheiko bench seshes in 3 days. glad to be on the final prep week here, will be moving to either 30 or 37 for next prep block, with a skills assess somewhere along the line - to make sure im in the right % zone. have been increasing 1rm slowly over the 4 weeks......

[startinfromscratch]

week 4 day 4

this will be my last train of the pavel bench prep phase. so before i move to the next prep cycle, i wanted to do a pseude-skills assess. it went very well :grin:

warmups

rotator stuff

bench - first reps paused

1x4x50

1x4x55

1x3x60

2x3x70

1x2x80

*skills*- all tng 90x1,95x1,100x1 :twisted: PB,105x1 PB :twisted: :twisted:

3x2x80

btn press

bar 5x5

anglebar pressdowns

4 sets up to stackx25PB :twisted:

seated CG rows

4x10

maccas to finish, had fuckall cals in me today, needed to make them up...

skills -

[bang_bang]

u added 10kg in 4 weeks? holy shit nice work. looked like u did it easy too :clap:

[Monarchking]

EXPLOSIVE

[steak]

:clap: :clap: love your work son 8)

[red machine]

BASICS!!!

[Corey1982]

:clap: :clap: love your work son 8)

+1 :clap: . Nice pb and more in the tank too.

[startinfromscratch]

u added 10kg in 4 weeks? holy shit nice work. looked like u did it easy too :clap:

yea, reckon 110 may have been on. it was a bitch 4 weeks though :nod:

EXPLOSIVE

:clap: :clap: love your work son 8)

BASICS!!!

+1 :clap: . Nice pb and more in the tank too.

chur lads! 8)

[rimma]

hahaha just saw this after I posted in my journal. You won the race before it even started ! Thats cheating bro! :pfft:

But seriously nice work broseph awesome progress. 8)

[bar-belle]

*skills*- all tng 90x1,95x1,100x1 :twisted: PB,105x1 PB :twisted: :twisted:

Going back through your journal...and some of your comments... yes this programme has been hard but what a payday :clap: Popped it up no sweat.

Lookin like a solid jackson these days H....west coast lifestyle must be good for you :wink:

[Big john]

Rolling in the Swole! awsome bro !!!!...i am proud much :clap: :clap:

[poos_n_wees]

bench - first reps paused

1x4x50

1x4x55

1x3x60

2x3x70

1x2x80

*skills*- all tng 90x1,95x1,100x1 :twisted: PB,105x1 PB :twisted: :twisted:

3x2x80

HELLZ YEAHHHHH :twisted:

[startinfromscratch]

hahaha just saw this after I posted in my journal. You won the race before it even started ! Thats cheating bro! :pfft:

But seriously nice work broseph awesome progress. 8)

bro i think your lifts are all gonna move up now youve been steak'd

Going back through your journal...and some of your comments... yes this programme has been hard but what a payday :clap: Popped it up no sweat.

Lookin like a solid jackson these days H....west coast lifestyle must be good for you :wink:

haha, yea im randy jackson

Rolling in the Swole! awsome bro !!!!...i am proud much :clap: :clap:

chur brotha 8)

HELLZ YEAHHHHH :twisted:

thanks PnW! 8)

[Big john]

Manilla status!

[Calvin]

TO EASSSY

Good work SFS