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  1. #11
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,477
    Wednesday 18 May - Week 5 Day 6

    Back & Chest

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Deadlifts (2 mins between sets)
    5 @ 60kg (no belt)
    5 @ 60kg (no belt)
    5 @ 100kg (no belt)
    1 @ 140kg (with wrist wraps & no belt)
    1 @ 180kg (with wrist wraps & no belt)
    1 @ 185kg (with wrist wraps & belt) *NEW PB! (form not perfect (though not massively bad) but got it up ok and locked it out!)
    1 @ 140kg (with wrist wraps & belt)
    20 @ 100kg (with wrist wraps & no belt) (blowing on last 5!)

    DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
    10 @ 6kg & 8 @ 60kg
    10 @ 6kg & 8 @ 60kg
    10 @ 5kg & 8 @ 60kg (hold at top of Flyes for 1 sec)
    10 @ 5kg & 8 @ 60kg (hold at top of Flyes for 1 sec)
    NOTE: need to drop weight slighlty on Bent Over Rows and concentrate on form!

    Lat Pulldowns
    30 @ 60kg (10 behind head/10 to chest/10 underhand grip to gut)

    Extreme Fascial Stretch of Upper Back - 1 min hold (80kg cable machine)

    DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
    10 @ 12.5kg & 10 @ 12.5kg
    10 @ 12.5kg & 10 @ 12.5kg
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 17.5kg
    10 @ 15kg & 10 @ 17.5kg

    DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
    10 @ 15kg & 8 @ 15kg
    10 @ 15kg & 8 @ 15kg
    10 @ 15kg & 8 @ 15kg

    DB Flyes superset with DB Chest Press (DECLINE) (90 secs between supersets)
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 15kg
    10 @ 15kg & 10 @ 15kg

    Extreme Fascial Stretch of Chest - 30 secs hold FLAT, 30 secs hold INCLINE & 30 secs hold DECLINE
    (12.5kg DBs)

    Monster session today with a new PB on the Deadlift! (got a pic but need to work out how to reduce the size of it!)
    Saw improvement again today on everything other than the DB Prone Flyes/Bent Over Rows Superset where I think I was feeling the Deads!
    Inspired by Kiff I had a go at the 20 Rep 100kg Deads... enjoyed it but blowing out of my arse on the last 5!
    Last edited by macdaknife; 05-18-2011 at 09:11 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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