Stubobs training log..

[Stubob]

After testing my 1RM's a couple of weeks ago and found that they went down, yes that's right down since last doing them - I decided to stop doing conjugate periodisation for a little while and just have a bit of fun.

I think my major problem with conjugate periodisation was always going for 1RM's. For my next cycle which should be at around January time I'm going to be making some major changes in preparation for my next meet.

Until then I thought I'd have a bit of fun and do some BB type programs. At present I'm doing CW's Total Body training.

I will also probably be dieting a little four weeks before our Christmas party which is on December the 12th I think this year. Every year I go and see the photo's afterwards of me in a suit and I look like a right fat f***er..!!

[Robert]

Lets have some stats then, age, height, BW, BF%, lifts, goals, present/future routines!!!!

[Stubob]

This is the program that I'm doing if anyone is interested..

Here it is (http://www.t-nation.com/readTopic.do?id=508031)

The basics are outlined below..

Exercises per Session: 6
Sets per Muscle Group: 2-4
Reps per Exercise: 5-18
Rest between sets for the same muscle group: 60-120 seconds

Four exercises are Compound and the other two are single joint exercises.

You do the whole body three times a week with varying sets and rep ranges.

There is a standard list of what exercises to do. I've set it up so that Monday, Wednesday and Friday I'm doing completely different exercises. They need to be changed every two weeks.

[Stubob]

Lets have some stats then, age, height, BW, BF%, lifts, goals, present/future routines!!!!

30 years young
5'8"
220lbs ish, fluctuates up and down
BF% - I'd say about 15%ish..
Squat - 200kg
Bench - 140kg
Deadlift - 220kg

Goals - to do better in the three lifts above, compete in the unequipped championships, probably 2006 now if I can work on my strength and qualify next year..

Next routine after this will either be Christian Thibeadeau's Pendulum powerlifting routine or my own Westside cycle.. Not decided yet..

I think that covers it..
Stu

[Stubob]

Monday 18th October

Flat Barbell Bench Press
100kg/220lbs x 5reps
110kg/242lbs x 5reps
120kg/264lbs x 4reps

Bent over row
100kg/220lbs x 5reps
110kg/242lbs x 5reps
120kg/264lbs x 4reps

Military Press (seated)
60kg/132lbs x 5reps
65kg/143lbs x 5reps
70kg/154lbs x 5reps

Full Back Squat
120kg/264lbs x 5reps
130kg/286lbs x 5reps
140kg/308lbs x 5reps

Hammer Curls
23kg/50.6lbs x 3sets of 5reps

Barbell French Tri Ext
48kg/105.6lbs x 3set of 5reps

Rest was 60 seconds between sets. This was probably why I couldn't manage the last rep on squat and bench. I was pretty wiped out at the end...

[Stubob]

Wednesday 20th October

Flat Dumbbell Press
33kg/72.6lbs x 3sets of 8reps

Pulls Ups – Weighted
BW+5kg/11lbs x 3sets of 8reps

Arnold Dumbbell Press
18kg/39.6lbs x 3sets of 8reps

Deadlifts
120kg/264lbs x 3sets of 8reps

SL Deadlifts
80kg/176lbs x 3sets of 8reps

Seated calve raises
40kg/88lbs x 3sets of 8reps

Rest between these I did as 60 seconds. It wasn't until I read the program again that I realised I should've been using 90 seconds. I thought I was going to faint at one point during the deadlifts

Strange that today I used the same weight throughout but Monday I pyramided the weight up...

[Stubob]

Thursday 21st October

Incline Barbell Bench Press
60kg/132lbs x 15reps
65kg/143lbs x 15reps

Chest Supported Rows
60kg/132lbs x 15reps
65kg/143lbs x 15reps

Push Press
40kg/88lbs x 15reps
45kg/99lbs x 15reps

Front Squat
40kg/88lbs x 15reps
45kg/99lbs x 15reps

Barbell Curls
30kg/66lbs for 2sets of 15reps

Lying D’Bell exts
13kg/28.6lbs for 2sets of 15reps

As you can see it was 2set of 15reps today. Felt quite good, Front squat was crap but then my breathing was shit on that and I ended up getting a headache after the first set..

I think I'm going to change Military Press on Mondays for Barbell Shrugs, otherwise I'm only doing pressing movements for shoulders..

Weight moved was a bit gay but I haven't done high reps like this for bloody ages..

[Black Knight]

Looks good fella. That deadlift day with such a short rest between sets looks brutal!

[Stubob]

Looks good fella. That deadlift day with such a short rest between sets looks brutal!

It was mate, bloody hard work..!

[Robert]

Why aren't DL's and Squats 1st mate?

[Stubob]

Just the way the program is structured mate..

You choose four compound exercises and two single joint exercises from the list below..

Compound Exercises
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.

It's going quite well for a change of pace..
Stu

[Stubob]

Monday 25th October

Flat Barbell Bench Press - superset with Bent over row
100kg/220lbs x 5reps
110kg/242lbs x 5reps
120kg/264lbs x 5reps
Bent over row
100kg/220lbs x 5reps
110kg/242lbs x 5reps
120kg/264lbs x 1rep

Hammer Curls - superset with Barbell French Tri Ext
23kg/50.6lbs x 3sets of 5reps
Barbell French Tri Ext
50kg/110lbs x 3sets of 5reps

As you mightv'e noticed I didn't do squats or military press, and did a miserable 1 rep on my last set of bent over rows...

I'm had problems with my lower back recently and it's quite painful in certain positions. It's either to do with front squatting for the first time in years, the position my body is in when I sleep or ass to grass squatting without a belt.

Not sure which one it is but I'm doing a lot of rehab for it, lots of bastardised reverse hypers, stretching, band good mornings, ab pulldowns etc...

I'm going to wear my belt again when doing front squats for a while and also ass to grass back squats.

I also ended up sleeping on someones sofa on Saturday night as I was out on the piss..

I'll take it easy for the rest of the week and I'm doing my rehab every day until the lower back is back to normal. This has happened a couple of times. Previously it happened when i didn't use a belt for squats and deads and went heavy. The other time was when I used my bench for a box squat and it was too high...

Cheers
Stu

[Robert]

Take it easy.

[Black Knight]

Hope you get the back sorted, mate. I know how frustrating that can be.
How does having a 'high' box squat effect your condition? I'm curious coz I'll be box squatting on the Westside programme and dont want to fcuk my back again.

[Stubob]

Hope you get the back sorted, mate. I know how frustrating that can be.
How does having a 'high' box squat effect your condition? I'm curious coz I'll be box squatting on the Westside programme and dont want to fcuk my back again.

I used my new bench that I got when I bought all my equipment for my gym. As I was impatient to get on and train I used my bench which was higher than parallel. I was using the same amount of weight as I did when doing parallel box squats. It felt a little uncomfortable at the time, but the next day it was agony..

I should've known better but as I was a little boy with his new toys I just muddled through... :012:

I was a complete knob... haha..

All ok now though as I've made my own boxes for box squatting and also for deadlifting off of a box.

Stu

[Stubob]

I got bored of the program I was doing.. :037:

So I decided to change it for this one below..

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

I'm hoping to do this up until Xmas time, obviously along the way there'll be minor tweaks but this is the basis..

Hopefully by Xmas my back will be completely sorted and I'll have finished writing my next conjugate periodisation cycle.

[Stubob]

Monday 1st of November

Squat
100kg/220lbs
110kg/240lbs
120kg/264lbs
130kg/286lbs
140kg/308lbs

Deadlift
100kg/220lbs
110kg/240lbs
120kg/264lbs
130kg/286lbs
140kg/308lbs

Bench
100kg/220lbs
102.5kg/225.5lbs
105kg/231lbs
107.5kg/236.5lbs
110kb/240lbs

Incline Dumbbell Press
23kg/50.6lbs
24kg/52.8lbs
25kg/55lbs
26kg/57.2
27kg/59.4lbs

I realised that I was only supposed to do 2 sets of 12-20 on the incline DB press... doh..!!

[Stubob]

Wednesday 3rd of November

Lunges
30kg/66lbs x 4set of 8reps

Good Mornings
40kg/88lbs x 12reps
50kg/110lbs x 10reps
60kg/132lbs x 8 reps

Shoulder Press (dumbbells)
28kg/61.6lbs x 5set of 5reps

Chins
BW - 10, 8, 7, 6

Good Morning weight was a little low but I'm still taking it easy with my lower back.

[Stubob]

Also before doing anything in the gym I'm currently doing

RH x 15
Band GM's x 20
Ab Pulldown x 25

On non-training days I'm doing the above for 3sets each.

[GoldenArrow]

How'd you find the squats and deads consecutively?

[Stubob]

Not bad at all surprisingly. My back felt all the better for it.. Still had lots of energy for the final exercises as well.

[Stubob]

Friday 5th November

Squat - Work up to 3 and use this for the final set of 5 on Monday
60kg/132lbs x 10 reps
80kg/176lbs x 8 reps
100kg/220lbs x 5reps
120kg/264lbs x 3reps
145kg/319lbs x 3reps

Bent over row
90kg/198lbs x 5reps
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5reps
110kg/242lbs x 5reps

Incline Bench
90kg/198lbs x 5reps
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5reps
110kg/242lbs x 3reps

Triceps Extensions
18kg/39.6lbs x 2sets of 20reps

I failed on the last set of incline bench.. Couldn't get the last couple of reps which is a bit crap, but I'll get them next time..

Tri Ext were lying down with a dumbbell in each arm, they were quality - got a nice "pump" at the end..

[Stubob]

Monday 08.11.04
Squat
105kg/231lbs x 5reps
115kg/253lbs x 5reps
125kg/274lbs x 5reps
135kg/297lbs x 5reps
145kg/319lbs x 5reps

Deadlift
105kg/231lbs x 5reps
115kg/253lbs x 5reps
125kg/274lbs x 5reps
135kg/297lbs x 5reps
145kg/319lbs x 5reps

Bench
102.5kg/225.5lbs x 5reps
105kg/231lbs x 5reps
107.5kg/236.5lbs x 5reps
110kb/240lbs x 5reps
112.5kg/247.5lbs x 5reps

Incline Dumbbell Press
25kg/55lbs x 2sets of 20reps

I managed to do the Inc D'bell press properly today.. I was supposed to do 2sets of 12-20 reps last week... :011:

I'm enjoying bench pressing and deadlifting more as I'm doing more of it. I've found that my form on Bench seems to be improving, using my lats a lot more and generally having fun..

[Stubob]

Wednesday 10th of November

Lunges
35kg/77lbs x 4set of 8reps

Good Mornings
45kg/99lbs x 12reps
55kg/121lbs x 10reps
65kg/143lbs x 8 reps

Shoulder Press (dumbbells)
30kg/66lbs x 5set of 5reps

Chins
BW - 10, 9, 7, 6

Tried to get more chins this week, only managed 1 more on the second set..

[Stubob]

Friday 12th November

Squat - Work up to 3 and use this for the final set of 5 on Monday
60kg/132lbs x 10 reps
80kg/176lbs x 8 reps
100kg/220lbs x 5reps
130kg/275lbs x 3reps
150kg/330lbs x 3reps

Bent over row
85kg/187lbs x 5reps
90kg/198lbs x 5reps
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5reps

Incline Bench
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5reps
110kg/242lbs x 5reps
115kg/253lbs x 4reps

Triceps Extensions
20kg/44lbs x 2sets of 20reps

[Stubob]

Monday 15.11.04

Squat
110kg/242lbs x 5reps
120kg/264lbs x 5reps
130kg/285lbs x 5reps
140kg/308lbs x 5reps
150kg/330lbs x 5reps

Deadlift
110kg/242lbs x 5reps
120kg/264lbs x 5reps
130kg/285lbs x 5reps
140kg/308lbs x 5reps
150kg/330lbs x 5reps

Bench
105kg/231lbs x 5reps
107.5kg/236.5lbs x 5reps
110kb/240lbs x 5reps
112.5kg/247.5lbs x 5reps
115kg/253lbs x 5reps

Incline Dumbbell Press
28kg/61.6lbs x 2sets of 20reps

[PikeKing]

whats the thinking behind the 20 rep sets at the end ?

[Stubob]

Wednesday 17th of November

Lunges
37.5kg/82.5lbs x 4set of 8reps

Good Mornings
50kg/110lbs x 12reps
60kg/132lbs x 10reps
70kg/154lbs x 8 reps

Shoulder Press (dumbbells)
33kg/72.6lbs x 5set of 5reps

Chins
BW - 10, 10, 8, 6

[Stubob]

Saturday 11th November

Squat - Work up to 3 and use this for the final set of 5 on Monday
60kg/132lbs x 10 reps
80kg/176lbs x 8 reps
100kg/220lbs x 5reps
130kg/275lbs x 3reps
155kg/341lbs x 3reps

Bent over row
90kg/198lbs x 5reps
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5rep
110kg/242lbs x 5reps

Incline Bench
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5reps
110kg/242lbs x 5reps
115kg/253lbs x 5reps

Triceps Extensions
20kg/44lbs x 2sets of 20reps

[Stubob]

Monday 22.11.04

Squat
115kg/253lbs x 5reps
125kg/275lbs x 5reps
135kg/296lbs x 5reps
145kg/319lbs x 5reps
155kg/341lbs x 5reps

Deadlift
115kg/253lbs x 5reps
125kg/275lbs x 5reps
135kg/296lbs x 5reps
145kg/319lbs x 5reps
155kg/341lbs x 5reps

Bench
105kg/231lbs x 5reps
107.5kg/236.5lbs x 5reps
110kb/240lbs x 5reps
112.5kg/247.5lbs x 5reps
115kg/253lbs x 5reps
117.5kg/257.4lbs x 5reps

Incline Dumbbell Press
33kg/72.6lbs x 18reps
33kg/72.6lbs x 15reps

I put the wrong plates on for the inc dumbbell press and didn't realise until afterwards.. :043:

[Stubob]

Wednesday 24th of November

Lunges
40kg/88lbs x 4set of 8reps

Good Mornings
55kg/121lbs x 12reps
65kg/143lbs x 10reps
75kg/165lbs x 8 reps

Shoulder Press (dumbbells)
34kg/74.8lbs x 5set of 5reps

Chins
BW - 10, 10, 8, 7

[Stubob]

Thursday 25th November

Squat
60kg/132lbs x 10 reps
80kg/176lbs x 8 reps
100kg/220lbs x 5reps
130kg/275lbs x 3reps
160kg/352lbs x 3reps

Bent over row
95kg/209lbs x 5reps
100kg/220lbs x 5reps
105kg/231lbs x 5rep
110kg/242lbs x 5reps
115kg/253lbs x 5reps

Incline Bench
100kg/220lbs x 5reps
105kg/231lbs x 5reps
110kg/242lbs x 5reps
115kg/253lbs x 5reps
120kg/264lbs x 3reps

Triceps Extensions
21kg/46.2lbs x 2sets of 20reps

[BengDogg]

Just to let you know i read your log Stu seeing as nobody replies in it, you shift some impressive weights

[GoldenArrow]

Me reading too! Seems to be the 'hard work' school of training, cool!

[Stubob]

Thanks chaps..

Nice to be moving some pretty good weight again after my little lower back problem.

I'm going to change things about a bit next week, swap deadlifts for rack pulls to hit the lower back some. I'm really feeling the lower back straining when deadlifting..

Also going to include what I do for arms, nice little painfull 6 or 8 week program I'm doing at the moment.

Might work some grip stuff in as well from the article I posted a link to in the strength forum..

Thanks again for checking in...
Stu

[Stubob]

Friday 26th November

Reverse Grip Barbell curl
28kg/61.6lbs x 3sets of 8reps

Barbell triceps extensions
38kg/83.6lbs x 3sets of 8reps

With these you do a 5 second pause at the midpoint of each rep, hence the low weight ;0)

Nice little 6 week arms program this is, gets tougher as well..!!

[PikeKing]

AHA!! I see isometric-dynamic training!!

Is this arm program from someone on t-mag/rugged or is it one you've come up with yourself?

[Stubob]

AHA!! I see isometric-dynamic training!!

Is this arm program from someone on t-mag/rugged or is it one you've come up with yourself?

One of Christian Thibeadeau's from T-Mag.. Good stuff..

[Stubob]

Monday 29.11.04

Squat
120kg/264lbs x 5reps
130kg/285lbs x 5reps
140kg/308lbs x 5reps
150kg/330lbs x 5reps
160kg/352lbs x 5reps

Rack Pull
100kg/220lbs x 5reps
110kg/242lbs x 5reps
120kg/264lbs x 5reps
130kg/285lbs x 5reps
140kg/308lbs x 5reps

Bench
110kb/240lbs x 5reps
112.5kg/247.5lbs x 5reps
115kg/253lbs x 5reps
117.5kg/258.5lbs x 5reps
120kg/264lbs x 5reps

Dumbbell Press
28kg/61.6lbs x 2sets of 16reps

Changed it around a bit and though I'd pop some Rack pulls in as I'm quite weak on those..

[Stubob]

Tuesday 30th November

One arm deadlift
8sec iso hold against bar - 50kg x 3sets
Plate curls
5kg/11lbs x 10reps
6.25kg/13.75lbs x 10reps
7.5kg/16.5lbs x 8reps

Wednesday 1st December
10lb Sledgehammer stikes
100
small rest
100

Tuesday night I started the grip program found here (http://www.ruggedmag.com/index.php?type=Article&i=13&a=3) , only problem was that I don't have any straps or cable machines, so I substituted strap holds for plate curls.

Just did some sledgehammer gpp this morning, five different strikes - 20 of each - will be doing this three times a week and building up weekly..

[PikeKing]

sledgehammer stuff is cool, great ab exercise

[Stubob]

sledgehammer stuff is cool, great ab exercise

Quite a pump in the lower back as well.

I've got three tree stumps at the bottom of my back garden that are gradually being destroyed by my sledge GPP..!!

[Stubob]

Wednesday 1st December

Front Squat
50kg/110lbs x 4sets of 8reps

Good Mornings
55kg/121lbs x 3sets of 12reps

Shrugs
120kg/264lbs x 5sets of 5reps

Pull Ups (supinated grip)
10, 10, 8, 6

[PikeKing]

quite a difference between your front a back squat StuBob. I'm assuming your Back squat is PL style?

[Stubob]

Yeah more PL style.

Plus I had the lower back problems recently which I think were linked to front squatting so I'm just going careful at the moment.

I find them bloody uncomfortable as well. I'm trying the clean grip at the moment but it's bloody awkward..

Even if I sorted that there would be quite an imbalance though..

Not really a priority for PL'ing just thrown in for a change really..

[PikeKing]

i remember reading about your lower back and front squats now.

I am still scared to back squat to be honest, but front squatting seems ok

[Stubob]

Thursday 2nd December

Reverse Grip Barbell curl
30kg/66lbs x 3sets of 8reps

Barbell triceps extensions
40kg/88lbs x 3sets of 8reps

Grip workout
Suitcase Deadlifts - from knee
30kg + red mini bands at either end x 3sets of 8seconds

Plate pinches
2 5kg plates for 3sets of 15seconds

[Robert]

What kind of weight are you talking about at the top of the lift on that 1armDL?? Band tension = ??

[Stubob]

What kind of weight are you talking about at the top of the lift on that 1armDL?? Band tension = ??

Not sure, they were on there for resistance but also stability, I tried it without the bands and the bar was all over the place..

It's quite hard work with the bands and the weight on, I only did 30kg just to test it and will go up next week.

Good exercise though, really felt it in the grip and the abs..

I'll take a pic on my camera phone if I get a chance and post it..

[Stubob]

Friday 3rd December

Squat
60kg/132lbs x 10 reps
80kg/176lbs x 8 reps
100kg/220lbs x 5reps
130kg/275lbs x 3reps
165kg/363lbs x 3reps

Chest supported rows
65kg/143lbs x 5reps
70kg/154lbs x 5reps
75kg/165lbs x 5reps
80kg/176lbs x 5reps
85kg/187lbs x 5reps

Incline Dumbbell press
25kg/55lbs x 5reps
28kg/61.6lbs x 5reps
30kg/66lbs x 5reps
33kg/72.6lbs x 5reps
35kg/77lbs x 5reps

Elbows out Triceps Extensions
13kg/28.6lbs x 2sets of 20reps

Chest supported rows were rather easy so will up them next week..

[Stubob]

Monday 06.12.04

Squat
125kg/275lbs x 5reps
135kg/297lbs x 5reps
145kg/319lbs x 5reps
155kg/341lbs x 5reps
165kg/363lbs x 5reps

Rack Pull
110kg/242lbs x 5reps
120kg/264lbs x 5reps
130kg/285lbs x 5reps
140kg/308lbs x 5reps
150kg/330lbs x 5reps

Bench
110kb/240lbs x 5reps
112.5kg/247.5lbs x 5reps
115kg/253lbs x 5reps
117.5kg/258.5lbs x 5reps
120kg/264lbs x 5reps
122.5kg/269.5lbs x 5reps

Dumbbell Press
28kg/61.6lbs x 20
28kg/61.6lbs x 16

[Stubob]

Tuesday 7th December

One arm deadlift
8sec iso hold against bar - 55kg/121lbs x 3sets
Plate curls
5kg/11lbs x 10reps
6.25kg/13.75lbs x 10reps
7.5kg/16.5lbs x 10reps

Wednesday 8th December
10lb Sledgehammer stikes
120
small rest
120

[Stubob]

Wednesday 8th December

Front Squat
55kg/121lbs x 4sets of 8reps

Good Mornings
60kg/132lbs x 3sets of 12reps

Shrugs
120kg/275lbs x 5sets of 5reps

Pull Ups (supinated grip)
5kg/11lbs x 10reps
5kg/11lbs x 10reps
5kg/11lbs x 8reps
5kg/11lbs x 6reps

[Stubob]

Thursday 9th December

Barbell curl - explosive concentric 10sec negative
28kg/61.6lbs x 3sets of 8reps

Single Dumbbell tri ext, seated
30kg/66lbs x 3sets of 8reps

Grip workout
Suitcase Deadlifts - from knee
35kg + red mini bands at either end x 3sets of 8seconds

Plate pinches
2 5kg plates plus a 1.25kg in the middle for 3sets of 15seconds

Suitcase deads were bloody hard this week, surprising what a massive 5kg will do.. :D

[Stubob]

Friday 10th December

Squat
60kg/132lbs x 10 reps
80kg/176lbs x 8 reps
100kg/220lbs x 5reps
130kg/275lbs x 3reps
170kg/374lbs x 3reps

Chest supported rows
80kg/176lbs x 5reps
85kg/187lbs x 5reps
90kg/198lbs x 5reps
95kg/209lbs x 5reps
100kg/220lbs x 5reps

Incline Dumbbell press
28kg/61.6lbs x 5reps
30kg/66lbs x 5reps
33kg/72.6lbs x 5reps
35kg/77lbs x 5reps
38kg/83.6lbs x 5reps

Elbows out Triceps Extensions
15kg/33lbs x 2sets of 20reps

Increased the chest supported rows as last week the weights were a bit light..

[Stubob]

Monday 13th December

Squat
130kg/285lbs x 5reps
140kg/308lbs x 5reps
150kg/330lbs x 5reps
160kg/352lbs x 5reps
170kg/374lbs x 5reps

Rack Pull
120kg/264lbs x 5reps
130kg/285lbs x 5reps
140kg/308lbs x 5reps
150kg/330lbs x 5reps
160kg/352lbs x 5reps

Bench
115kg/253lbs x 5reps
117.5kg/258.5lbs x 5reps
120kg/264lbs x 5reps
122.5kg/269.5lbs x 5reps
125kg/275lbs x 5reps

Dumbbell Press
33kg/72.6lbs x 2sets of 15reps

[BengDogg]

170kgx5 squat! You make me sick! :)

[Stubob]

170kgx5 squat! You make me sick! :)

:D

[Stubob]

Wednesday 15th December

Front Squat
60kg/132lbs x 4sets of 8reps

Good Mornings
65kg/143lbs x 3sets of 12reps

Shrugs
130kg/286lbs x 5sets of 5reps

Pull Ups (supinated grip)
7.5kg/16.5lbs x 10reps
7.5kg/16.5lbs x 10reps
7.5kg/16.5lbs x 8reps
7.5kg/16.5lbs x 6reps

After training my neck hurt, still does a little. I suspect due to the Shrugs..

[Stubob]

Thursday 16th December

Barbell curl - explosive concentric 10sec negative
30kg/66lbs x 4sets of 8reps

Single Dumbbell tri ext, seated
33kg/72.6lbs x 4sets of 8reps

Grip Workout
One arm deadlift
8sec iso hold against bar - 57.5kg/126.5lbs x 3sets
Plate curls
6.25kg/13.75lbs x 8reps
7.5kg/16.5lbs x 8reps
8.75kg/19.25lbs x 6reps

Plate curls were killing me, never really done them before...