basics

[Big john]

what a boss on the DBs braj!, hows the recomp coming along?

[steak]

I sense strong bench improvement in September 8)

[Viking Power]

solid improvements SFS good work on the PR...... DB's benching too, keep it going mate 8)

[startinfromscratch]

what a boss on the DBs braj!, hows the recomp coming along?

slowly but well, more about keeping diet clean and consistent.

small runs of big deficiet alternated with periods of maintenance and the odd cheat day.

I sense strong bench improvement in September 8)

is db bench a powerlift? :pfft:

solid improvements SFS good work on the PR...... DB's benching too, keep it going mate 8)

cheers mate!

tonight went in and just did some sldl and g/m for volume, felt weak but i think was more to do with a few crap nights sleep than anything else.

thinking i need to get some structure back into training, back to basics. thinking about running a sheiko 37 with understated maxes to get things back on track, then go from there. would do core work on between days, and the flex/mob stuff aswell.

[steak]

is db bench a powerlift? :pfft:

start another fed and make it so

[startinfromscratch]

is db bench a powerlift? :pfft:

start another fed and make it so

leg press and rack pulls, theres the big 3! :pfft:

did an 11hour shift yesterday, got in after midnight, ate, did washing. got about 7 hours sleep, then i had to shift 1cm of wood from the driveway to the back shed, 45 mins of fasted cardio that was \:D/

made a excel spready up for an 8 week block, just sheiko 37 then 32 as written, a few minor tweaks to assistance, e/g closegrip bench instead of dips.

might look at hitting that in a weeks time.

[steak]

Im taking a few of our lifters off sheiko bro...its great for peaking and getting comp lifting sorted but not so much for the off season imo. They are all looking forward to the break tbh.

Ive been playing round with some template stuff...not fully complete yet but along these lines...

Monday

Primary Squat

Secondary Bench Main

Deadlift Supplement

Wednesday

Primary Bench Main

Primary Deadlift

Secondary Bench Supplement

Friday

Secondary Squat

Primary Bench Assist

Primary means "Primary Emphasis"... i.e. the exercise is used to develop your Primary goal for this block of training. This usually means Geared or Raw depending on your goals.

"Secondary" means "Secondary Emphasis"... the opposite of Primary

Bench, Squat, Deadlift are self-explanatory

"Main" means a main lift... maybe the contest lift for that emphasis. Maybe not, but if not, it's very close and highly specific.

"Assist" is closely related to the main lift. An example might be board work for the bench press. It's close in terms of movement pattern and weight used, but ROM is different.

"Supplement" is just a little less specific than "Assist". This usually has changes in movement pattern such as Inclines or Dips. It's usually used for higher reps, too.

RTS/WS emphasis with exercise selection with a focus on the weaknesses so it could look like this...

Monday

Primary Squat-Squat(geared-suit), Raw Squat

Secondary Bench Main, Board Press

Deadlift Supplement-Good Mornings, RDL, Snatch grip Deadlifts, Sumo

Wednesday

Primary Bench Main-Bench (shirt) or raw bench

Primary Deadlift-Deadlifts-Sumo, Conventional(Bands), Off a block even

Secondary Bench Supplement-dumbell presses, military presses, strict!

Friday

Secondary Squat-Pause squats, Oly squats, front squats, box squat etc

Primary Bench Assist-Narrow grip, Pause bench

still a work in progress...

[startinfromscratch]

cool bro ^

its not that i particularly want to do sheiko, i just want something more well planned and strategic than what im doing now, which is just going in and doing whatever. im detraining and getting weaker, now diet is sorted i can get training back sorted i will be away!

also will have another geez at your inception notes 8)

[startinfromscratch]

went in tonight for a quickie, too much gassbagging. just worked up to a 200 pull from midshin (ugly :roll: ) and then did fatgrip db rows and then 5x5 light paused g/m.

will have a strategy for training within the next few days 8)

[startinfromscratch]

tonight after work

bench

work up to 100x3 (not too diff)

3-board

110x3

120x3

125x3 PB

pin presses, 3inch above chest, wide grip

60x5

80x3

90x3

100x3

110x3 PB probly lol

flat db press

4 sets 8-10, for the paaaaarrrmp

[startinfromscratch]

also todays eats:

m1 cup oats, banana, almonds and WPI (all raw)

m2 steak and veges (casserole)

m3 ^^ same^^

pretrain - snickers (didnt really satisfy)

post train minestrone, lamb+mint pastie (custom made)

later - WPi probly

[Big john]

Strong pressing ITT, nice going bro

inb4 do i even reply @1.08am?, strong insommnia/10

[startinfromscratch]

hips felt tight as f*ck tonight, despite trying to loosen them up with some stretches/legswings etc..

pause squats

bar

40

60x5

80x3

100x1

120x1

130x1 (B)

140x1

150x1 PB, never tried ME pauses. may have had 155. see vid

bench - all paused

bar

60x5

80x3

90x3

100x2

bench - tng

90x6

90x5

90x5

incline db curlz

4x 8-10

happy with depth etc on squats, my squatting sucks but at least the depth is legit, as are the pauses. also happy i can use tighter notches on my belt now, so gut is defo getting smaller. still around 107. 8) slowly catchy monkey

[startinfromscratch]

today another train in cold-as-f*ck weather lol

deads - using 'wrong mixed grip'

60x5

100x5

140x3

160x2 (B)

180x1

200x1 - back to normal grip for this

goodmornings

60x5

80x5

80x5

80x5

80x5

neck presses - max grip, thumbless

40x12

40x12

50x12

60x10

70x10

80x6

80x4

60x8

stretches, home 8) 8)

[tinytraps]

Playing round with that template coach posted brah?

Also mirin pause squats. DAFUQ!!!!

[startinfromscratch]

Playing round with that template coach posted brah?

Also mirin pause squats. DAFUQ!!!!

na, gonna hit some conjugate shit, bands on way. 8)

smashed my knee pretty good at work today cos this dumb bitch didnt put a sign up saying the floor was wet. so just did a micro train.

squats

bar

40x5

60x5

80x5

100x8

120x3x3

quads were cramping like f*ck dunno why as i never feel squats in my legs normally (lol)

bench 2mrw, for a proper sesh 8)

[thatwaslight]

hows the bw coming along broceps? still dropping back?

[startinfromscratch]

hows the bw coming along broceps? still dropping back?

at 107, so has maintained here. i needa be under 105 by september, which is nothing really. moving to chch in 5-6 weeks, so looking foward to having a more life-friendly job and training with the alpha-gorilla cunts at esbb.

DE bench

bar+chains (20k)

40+c

50+c

60+cx3x9 (3 sets each maxgrip/medgrip/closegrip) 60 sec rests

chain bench

80+c x 7,6,7

flat ezibar skulls

4 sets 10, strict

incline db hammer curls

6 sets, actually had a pipi pump

mE upper on sat, will do stretching between now and then..

[Viking Power]

keep at it mate, moving to Ch Ch that will be cool, training at ESBB can only be great for you and I look forward to the results you will get from it.

Go hard mate.

[Big john]

6 sets, actually had a pipi pump

in pipi pump

[steak]

a more life-friendly job and training with the alpha-gorilla cunts at esbb.

this 8)

[Dr Squat]

Looking forward to training with my mate. GC

[thatwaslight]

6 sets, actually had a pipi pump

in pipi pump

ROFL

[startinfromscratch]

todays train was pretty meh or in other words :? :? :? dunno why, got 125x3 last week so shoulda had 135. but last week i wasnt the only person in he gym, and last week i didnt have bungee cords wrapped around my chest lol

ME bench

warmups

bench

bar

40

60

80x3

100x1

add 3board

110x2

120x1

130x1 rpe9.5, grind lol

120x1

incline neck press

5 sets 8-10

tricep extensions overhead

4 sets 8-10

b/o cable rear flies

3sets 8-10

:? :? :? :? :? :? :?

[startinfromscratch]

reverse band deads, greens choked on pins, fully dealoaded at knees

60

100

140x5

180x1

200x1

220x1

230x0

180x3

180x3

db rows

4x10

cg pulldowns

4x10

stretching/end.

speed bench wed 8)