My Log

[nickp8]

Nice pullin'.

[J L S]

Max effort upper

Floor press- against 80lbs chain
Bar x 15
135 x 5
165 x 3
185 x 3
add 1 set of chains
185 x 3
add 2 sets of chains
185 x 3
add 3 sets of chains
185 x 3
200 x 3
225 x 3
235 x 3
225 x 3
185 x 10

Close grip bench
185 x 6
200 x 6
200 x 6
200 x 6

Incline DB max reps
45's x 30
45's x 16

Seated low row- neutral handle (again)
3 sets of 15

Scapular retractions
3 sets of failure

havent floor pressed in forever and the chains sure made an awesome addition, 10th rep on that rep out set was a real grinder, the feeling of locking it out was what i was after though! half way through this training cycle... feeling good, time to add some muscle back

[J L S]

Squat- against 80lbs chain
135 x 15
225 x 3
275 x 3
add chains
275 x 2 x 6
---------
315 x 1
355 x 1
385 x 1
415 x 1

SLDL
135 x 20
135 x 20

Crunches supersetted with decline sit ups
3 sets of 20 - 3 sets of 10

job done. ME Friday so will smash some more acc. work then, need to get back on the pause squats now alot of the heavier shit is done for a while, will move onto another 3 week wave now

[Coke]

Way to be with the squats and all.

[J L S]

Bench
bar x 15
125 x 5 x 3
185 x 5
225 x 1
235 x 5 x 5

Pushdowns
5 sets - 20/20/15/10/8

Seated lateral raise - front raise
4 sets of 15 @ 25's
4 sets of 20 @ 15's

Low Cable Rows
2 sets of 15 close grip
2 sets of 15 neutal grip

DB shrugs
4 sets of 20

Fat bar curls
4 sets of 15

good day, lots of good work/volume and not alot of stress on the joints and CNS... like using these days alot as opposed to speed

[J L S]

12'' Box squat - Safety Squat Bar
135 x 5 x 3
175 x 3
225 x 3
265 x 3
315 x 1
345 x 1
375 x 1
405 x 1
430 x 1 (5lb PR)


2'' deficit speed deadlifts
135 x 5
225 x 2
315 x 2 x 3
345 x 2 x 3
switch to sumo
345 x 2 x 5

Hanging leg raises
3 sets of 20

Lat pulldowns
4 sets of 20

only two of us today and was very flat! unfortunately these days happen but setting PR's on bad days after a pretty big squat day tuesday too is very encouraging! begin the next D/E wave next week(tuesday) and GM's on the friday so a realtively low stress week compared to the past two! will come back even stronger!

[Coke]

On point with those sessions bro.

[J L S]

Max effort upper

Close Grip Bench -against 55lbs chain
bar x 4343232423
135 x 5
add chain
135 x 3
165 x 3
190 x 3
210 x 3
235 x 3 (10lb PR)
245 x 1
255 x 1

Close Grip Bench thumbs from smooth
3 sets of 8 @ 225

Fat Bar Extentions
3 sets of 15

Chest supported rows
35's x 20
55's x 15
55's x 15
55's x 15

Scapular retractions
3 sets of 20

definitely felt alot stronger today on this very humbling exercise! the third reps are horrible! chains and the grip(extended rom) really kick your ass. Took 225 out for the reps aferwards and it literally felt weight less!

[GazzyG]

Strong CG work, Jay!

[Coke]

Killer close grips.

[J L S]

Strong CG work, Jay!

Killer close grips.

thanks fella's, still weak in the grand scheme of things! must. get. stronger

[J L S]

Safety squat bar pause squats

bar x 15
135 x 8
185 x 5
225 x 2
------
255 x 2 x 10

Fat Bar Elevated SLDL's
90 x 20
90 x 20
110 x 15

Seated GM's
145 x 15
145 x 15
145 x 15

Lat Pulldowns
3 sets of 15

Leg raises
3 sets of 20

put some 12mm pipe insulation around the barbell to make it fatter for the stiff legs, didnt tape it either so had to squeeze the god damn thing so hard just to hold on... pretty cool exercise for sure, not so happy to see the return of seated GM's haha... squat feels in a really good place at the moment

[J L S]

Bench
bar x lots
90 x lots x lots
135 x 5
175 x 5
225 x 3
---
245 x 5
245 x 5
250 x 5
250 x 5
250 x 5

Swiss bar presses/extentions
(new toy.. one extention, followed by a press and so on)
3 sets of 8 with each handle @ 45lbs

Chest supported rows
4 sets of 15 - ramped up to top set

DB shrugs
4 sets of 20 @ 100's

fat bar curls
4 sets of 20

there was more I did this night but I cant exactly remember it al and it was most likely just fluff work outside of these main things posted which are actually the important stuff!

[J L S]

Wide stance arch back GM's
bar x 20
90 x 5 x few
135 x 5
185 x 5
225 x 5
255 x 5
295 x 5
325 x 5 (10lb Pr)

2" Deficit Deadlifts
225 x 3 x 2
315 x 3 x 3
355 x 2
405 x 2
440 x 2
465 x 2
475 x 2

ham curls
2 sets of 20

lat pulldowns
2 sets of 15

Decline ABs
3 sets of 10

some good sessions getting done. Feeling strong, and really enjoying this training cycle upto now. Going to do reverse band squats next friday... OH YEAH

[Brian C]

Training is looking great Jay. A couple PRs lately, congrats!

[Coke]

That's stepping to it man.

[J L S]

M.E Upper

Bench Press(2 board)
bar x 15 wide/medium/close
135 x 5 x 2
175 x 5
235 x 3
Add 2 brd
255 x 3
275 x 3
295 x 3
320 x 3 (5lb Pr)
335 x 1
drop to 1 brd
295 x 3

Close Grip Bench
235 x 8
235 x 8
235 x 12 (manpon)

Fat Bar extentions/JM Presses
2 sets on steep incline
2 sets of flat

Chest Supported Rows
3 sets of 10 @ 185
1 strip set, 4 strips in weight all to failure

Shrugs
2 sets of 20

Not a bad session at all, bench feels like it is coming back nicely especially with the extra full range stuff. Should be good for a PR in a few weeks I sneakily feel!

[Coke]

Not a bad session at all

Hell no, not bad dude...new PRs on the bench real soon in here at this rate.

[J L S]

ME Lower

slight change in schedule this week but heres how it broke down...

Long extensive warm up
Squat
135 x 5 x 2
225 x 5
add reverse bands
225 x 5 x 2
315 x 5
355 x 3
405 x 3
440 x 3
485 x 3
505 x 2

2" Deficit deadlifts
225 x 3
315 x 2 x 3
405 x 2 x 3

Fat Bar SLDL's
2 sets of 15 @ 135

Low pulley rows
2 sets of 15

Band resisted leg raises
3 sets of 10

left alot to be desired with the squats tonight. I wanted a nice overload at some point in the training cycle and tonight fitted the bill perfectly so ran with it. I also figured theres no point me going crazy and going for a ridiculous reverse band number when I have handled weights I want to be at or around when we max. It could almost be overkill. I was very hapy with tonight though. Felt like a real break through thats been a long time coming with my squat, just got to ride the momentum and go crazy in a few weeks when I test the max.

[Coke]

Big time with the squats!

[J L S]

RE BENCH

warm up...

for anybody thats interested i have been doing this on all bench days/
circuit with very light pink dumbells
side raises
front raise
shrugs
rear raise
pushdowns
external rotation work
shoulder horn

2 circuits, all high reps 15-20

Bench Press
bar x wide/close/medium 15 reps of each
135 x 5
175 x 5
225 x 5
----
255 x 5
255 x 5
255 x 5
255 x 5
260 x 5

Swiss bar 1 board - 3 count pauses
200 x 3
200 x 3
200 x 3
200 x 3

V bar pushdowns
4 sets of 20 reps

Chest supported rows
5 sets of 10 reps

Reverse Flies
3 sets of 20

Preacher curl machine + mini band
4 sets of 15

Just a note on those swiss bar presses. THEY ARE INSANE. next week I will lower the weight and simply work on the movement, I brought it down to the board and instead of letting it sink, tried to hold it on the board for the 3 count and fire it back up! I think it will be a secret weapon in my bench arsenal now for strength off the bottom or just any raw pressing in general! if you are reading this. Try them!

strength is still returning nicely on bench

[J L S]

SSB Pause squat (week/wave 2 )
bar x 15 close/wide/medium
135 x 2
175 x 2
225 x 2
----
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

12" SSB box squat
185 x 10
185 x 10
185 x 10

Ham curls
3 sets of 20

Lat Pulldowns
4 sets of 15

Decline sit ups - against mini band
4 sets of 8

fast and easy. A pretty moderate session compared to normal wave 2 weeks when we work up in doubles after the speed work. Kept it light and fast as back into normal training shcedule/setup with the final day of this wave tuesday and the reverse band squats this previous tues obviously being quite stressful. Needed a break somewhere in there! cant try and squat heavy 3 times in 7 days. Not that succesfully anyway! got the work in and thats all that counts. Hard work and consistency!

[Coke]

Dig the speed work, steadily on the move guy.

[J L S]

Close Grip Incline Thumbs from smooth
bar x 15/ wide /medium/ close
135 x 5
175 x 5
195 x 3
210 x 3
235 x 3
255 x 3 (5lbs PR)
270 x 2 (missed 3rd at very top, one arm locked faster than other!)
280 x 1
295 x 1 (all time PR)

Close Grip Bench
240 x 10
240 x 8

Chest supported rows
3 sets of 12

Curls
3 sets of 20

295 is an all time PR regardless of bodyweight. The 270 triple attempt was also. Considering I was almost 16-18lbs heavier at the time i set those PR's I am pretty damn happy with how that session went!

[GazzyG]

Great work these past sessions and that's a really strong CGBP, Jay!!