A Weak Persons Journey To Strength...

[LuNa]

Bench 05-24-2012

TH Warm up

Bench
3x5xbar
3x5x40kg (90lbs)
2x3x60kg (135lbs)
2x70kg (155lbs)
1x80kg (175lbs)
1x85kg (185lbs)
5x2x92.5kg (205lbs)

Floor Press
5x60kg (135lbs)
3x75kg (165lbs)
5x85kg (175lbs)
5x85kg (175lbs)
4x85kg (175lbs)

It was hot as fuck in the gym. Was drenched in sweat just looking at a weight. Happy with how my bench felt. Still a lot of work to be done on pulling the bar apart and tucking my elbows, but things felt good.
Floor press i was really happy with. Was aiming for 3x3 with this weight, but got close to a 3x5.

Seated Row
4x8xsetting 14

DB Hammer Curl
3x8x20's (45's)

Band Facepulls SS DC Shoulder Dislocates
3x15xmini | 3x10, moving grip in every set

[LuNa]

SQ/DL Assistance 05-26-2012

Warm up
Heavy sweating

Box Squat, parallel box
barxmany <- add choked small bands
2x2xbar
2x2x40kg (90lbs)
2x2x60kg (135lbs) <- add loose belt
2x70kg (155lbs)
1x80kg (175lbs)
10x2x90kg (200lbs)

Turns out, my "low" box is more at parallel. Asked one of the guys at the gym to check as i couldnt really tell. Anyways, squats felt fast which is nice because i havent went this heavy before with this speed.

Sumo deads
2x1x60kg (135lbs) <- add mini's
2x1x60kg (135lbs) <- add small bands
1x80kg (175lbs) <- awesome
6x1x100kg (225lbs)
2x1x110kg (245lbs)

I love these.

Wide stance Good Mornings
2x12x70kg (155lbs)
12x75kg (165lbs)

Standing Cable Crunch SS Band Side Bends
4x12x90kg (200lbs) | 4x15xdoubled mini's, each side

Gym is closed tomorrow due to a public holiday, so i'll have to see if its open Monday morning to get my last session in before my deload. Deload is coming in time, legs have felt heavy and tired. After the deload i will start working towards new PR's, really looking forward to it.

[LuNa]

Strong SQ/DL session bro!!! Really nailing it at present. The routine seems to be working well

I am really enojying myself. Next week will be PR setting time.

Nice work Luna!!!

Great work as usual!!

Thanks guys!

[LuNa]

Luv the squats and deads, great strategy guy.

I wasnt sure at first, but so far i love doing them on the same day. I will be moving closer to 100% next three weeks so that opinion might change lol .

[GazzyG]

Great work!

[Coke]

Good stuff for both days, carry on bro.

[Beast]

Next week's going to be a strong week for you. I bet you're looking forward to it!

[LuNa]

SQ/DL Deload 05-29-2012

Warm up

Squat
3x5xbar
5x60kg (135lbs)
5x80kg (175lbs)
3x100kg (225lbs)
1x110kg (245lbs)
2x2x125kg (275lbs)

Deadlift
5x60kg (135lbs)
3x110kg (245lbs)
1x130kg (285lbs)
1x145kg (320lbs)
2x2x155kg (340lbs)

Everything felt nice and easy. Deads were flying up.

Leg Extensions
3x12

Leg Curls
2x12

Leg Raises
2x15xBW

Moved very quickly today. Got everything done within less than an hour, including warm up.

[LuNa]

Great work!

Good stuff for both days, carry on bro.

Next week's going to be a strong week for you. I bet you're looking forward to it!

Thanks guys.

[Coke]

Looking solid Luna.

[Brian Hopper]

Solid deload Luna!!!

[Bako Lifter]

No disrespect what so ever, but I didn't know you were so strong! I see you post around every once in a while and was under the impression you could lift maybe half of what you are doing! I have no idea what put that idea into my head.

Anyways, awesome lifting man. Keep it up.

[borracho]

Dude-the squats and DLs are looking AWESOME.

A bit about the pin presses...just be careful with your shoulders. In my expereince they're sorta hard on the delts if you're not careful..but a great tool to train for bench power

[HJP]

Got to enjoy the deload! Come back fresh man

[LuNa]

Bench Deload 05-30-2012

TH warm up

Bench
3x5xbar
3x5x40kg (90lbs)
2x3x50kg (110lbs)
2x3x60kg (135lbs)
2x70kg (155lbs)
1x75kg (165lbs)
2x2x80kg (175lbs) <- add Slingshot
10x60kg (135lbs)
10x60kg (135lbs)

Wide Grip Pulldown
3x15

Band Facepulls SS DB Laterals
15xmini | 15x6's (13's)
15xmini | 15x6's (13's)

[LuNa]

SQ/DL Deload 06-09-2012

Warm up

Squat
4x5xbar
2x5x60kg (135lbs)
5x80kg (175lbs)
3x100kg (225lbs)
1x110kg (245lbs)
2x2x125kg (275lbs)

Deadlift
5x60kg (135lbs)
3x110kg (245lbs)
2x130kg (285lbs)
1x145kg (320lbs)
2x2x155kg (340lbs)

Smith Shrugs
20x40kg (90lbs)
15x60kg (135lbs)
15x40kg (90lbs) <- behind back

Cable Side Laterals
2x15x5 (10lbs)

Leg Raises
2x15xBW

[LuNa]

Bench Deload 06-10-2012

TH Warm up

Bench
4x5xbar
3x5x40kg (90lbs)
2x3x50kg (110lbs)
2x3x60kg (135lbs)
2x70kg (155lbs)
1x75kg (165lbs)
2x2x80kg (175lbs)

CGBP
10x60kg (135lbs)
10x70kg (155lbs)

Bench was feeling pretty good today. I was tight and got some good leg drive.

DB Row
3x12

We got all new DB's, so i had to give them a try. I really love DB Rows and should do them more.

DB Side Laterals SS Band pullaparts
15x6's (13's) | 10xfrontxmini, 10xOHxmini
15x6's (13's) | 10xfrontxmini, 10xOHxmini

Cable Curl
3x10

DC Shoulder Dislocates
30 reps total

[LuNa]

Looking solid Luna.

Solid deload Luna!!!

Thanks Both.

No disrespect what so ever, but I didn't know you were so strong! I see you post around every once in a while and was under the impression you could lift maybe half of what you are doing! I have no idea what put that idea into my head.

Anyways, awesome lifting man. Keep it up.

Hehe no problem. I still have a long way to go before i can be called strong. Thanks!

Dude-the squats and DLs are looking AWESOME.

A bit about the pin presses...just be careful with your shoulders. In my expereince they're sorta hard on the delts if you're not careful..but a great tool to train for bench power

Thanks John. I heard that before about the pin presses and felt it when i went a little too heavy. Thanks for the warning.

Got to enjoy the deload! Come back fresh man

Thanks, it was needed.

[LuNa]

It has been a while since i updated this. After my deload week i became ill and decided to add another deload week because i wasnt feeling very well. Im close to 100% again and got a couple deload sessions in. Next week i will start the last block and work up to new PR's.

[HJP]

Unfortunate man but rest will hopefully mean some nice big PR's!

[NickAus]

Like the way you lay out your training bro!!

Doing great!!

[Coke]

Gonna rebound and be testing yourself again soon enough, no need to be rushing it while feeling subpar.

[Beast]

Patience is key!

[LuNa]

Unfortunate man but rest will hopefully mean some nice big PR's!

Like the way you lay out your training bro!!

Doing great!!

Gonna rebound and be testing yourself again soon enough, no need to be rushing it while feeling subpar.

Patience is key!

Thanks all!

[LuNa]

Not sure why, but the last week i have been wanting to move towards a more physique oriented training program. Currently debating to move back to my DC inspired Upper/Lower split, but this time doing it with rest-pause, exactly as DC is laid out. I had great results with an Upper/Lower split with straight sets and expect it to be even better with rest-pause.

Not making any changes, focus is on the current block, just wanted to post what is on my mind.