Tuesday, 19 June, 2012
Small Workout #2 - Legs
Time: 1:40pm-2:20pm
-
Unilateral Leg extension
5x12 @ Pin #6 -
Unilateral Leg Press
3x10 @ 80kg -
Walking KB lunge
2x12 @ 12kg 'bells -
Lying Leg Curl
5x12 @ Pin #9
Aw man, I live and breath that shit. Can’t believe I missed it.
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
Was walking to the shop today with my girlfriend and a woman pulled up at the side of the road, handed me a flyer, said she was looking for men to be Vikings in a series called she’s working and she wanted to go to the casting. Could be gains?[/quote]
Holy shit. That’s some concentrated gains right there.[/quote]
Just realised what a bad job I did of writing that, need to proof read more.
I presume she just wants extras, but should still be some fun.[/quote]
Yeah, I assumed as much. If you’ve listened to the most recent chaos & bang you’ll know that’s basically how Jason Statham got started though lol…[/quote]
Sam is on a level higher than Jason Statham will ever be.
CS
Destrominating gains left right and Bet Middler here, fuck me.
Love it.
Wednesday, 20 June, 2012
Klokov Press - Cycle 4, Week 2
Time: 2:30pm-4pm
Weight: 103.5kg
Warm up: Band assisted stretching (lats, pecs, triceps, upper back)
-
Klokov Press
20kg x2x3
30kg x3
40kg x3
42.5kg x3
50kg x3
55kg x6 - PR -
Paused Close Grip Bench Press
2x2 @ 110kg - PR
2x4 @ 105kg - Volume PR
4x4 @ 102.5kg
1x21 @60kg - PR
3a) Chin Up
straps
100 reps @ Bw
3b) Band Pull Apart
100 reps @ Bw
[quote]Shlitre wrote:
Aw man, I live and breath that shit. Can’t believe I missed it.[/quote]
Don’t worry, there’s plenty more gains to be made!
[quote]Jab1 wrote:
Destrominating gains left right and Bet Middler here, fuck me.
Love it. [/quote]
Thanks, I try
[quote]CSEagles1694 wrote:
Sam is on a level higher than Jason Statham will ever be.
CS[/quote]
That’d be fun…I went to it to the auditions or casting or whatever you’d call it today, could be some fun if it works out.
Thursday, 21 June, 2012
Deadlift - Cycle 4, Week 2
Time: 2:00pm-3:30pm
Weight: 102.3kg
Warm up: Stretching (piriformis, calves), band assisted stretching (hips/torso, cross hip stretch, hamstrings), band x-walk, light leg curls, foam roller (ITBs, back)
-
Deadlift
no belt
60kg x3
100kg x3
140kg x1
chalk
165kg x3
187.5kg x3
212.5kg x11 - PR -
Back Squat
sleeves, no belt
60kg x1
100kg x1
140kg x1, 142.5kg x1, 145kg x1
150kg x1, 155kg x1, 160kg x1
170kg x1 - Beltless PR
3x2 @ 160kg - Volume PR -
Front Squat
60kg x2
100kg x1
120kg x1
Notes:
I was really happy with the deadlifts, they were a struggle but I managed it. Back squats felt really light, I’m really enjoying these singles. Stopped at 120kg on front squats because I was pretty tired. I think I’ll continue in this fashion for a while.
LOL @ da Eurobros mirin’ Klokov press
hey
g4p?
beast of a session. way to grind out those deads. the squat looked easy.
Damn, Sam. 2 things:
- Ridiculous deadlifting!
- Looking jacked
[quote]spar4tee wrote:
LOL @ da Eurobros mirin’ Klokov press[/quote]
you know you wanna
I need to poop. Just thought I’d let everyone know.
I LIKE TURTLES
Friday, 15 June, 2012
Small Workout #3 - Arms, Abs
Time: 1:00pm-1:40pm
-
Barbell Curl
100 reps @ 20kg -
Dumbbell Hammer Curl
2x10 @ 20kg -
Band Pushdown
160 reps @ Medium band -
Hanging Leg Raises
3x12 @ Bw
4b) Side Bends
3x12 @ 28kg
Saturday, 16 June, 2012
Paused Close Grip Bench Press - Cycle 4, Week 3
Time: 10:20am-11:40am
Gym Weight: 103.25kg
Warm up: Band assisted stretching (lats, pecs, triceps, upper back), band dislocates, push press, Klokov press
-
Paused Close Grip Bench Press
20kg x3
40kg x3
60kg x2x3
87.5kg x5
100kg x3
112.5kg x4 - PR -
Klokov Press
1x7 @ 50kg
2x6 @ 50kg
5x6 @ 40kg - all reps paused -
Chin Up
straps
6x10 @ Bw -
Band Pull Apart (internally rotated)
100 reps @ Mini band
Notes:
Paused benching is coming along nicely, it’d really like a three plate paused close grip at some point within the next twelve months, not sure when yet, I’ll have to think about it. But when that happens I might go back to a wider grip just to see where that’s at. I noticed that when I do Klokov presses a lot of it is about stretch reflex, so I’m doing to start pausing those the same way I do my bench pressing from now on.
Squats tomorrow, feeling good about repping out 160kg.
[quote]spar4tee wrote:
LOL @ da Eurobros mirin’ Klokov press[/quote]
Hater free zone breh, back off.
[quote]phlegms wrote:
hey
g4p?[/quote]
[quote]jake_j_m wrote:
beast of a session. way to grind out those deads. the squat looked easy.[/quote]
Thanks, it was but I didn’t want to go heavier because a) I didn’t want to fail some assistance work, b) I was really tired by the time I got to it and c) my hip flexor has been giving me some trouble and it had started to hurt at 60kg, so I thought I’d better just leave it at that.
[quote]Jab1 wrote:
Damn, Sam. 2 things:
- Ridiculous deadlifting!
- Looking jacked[/quote]
Thanks breh, on both counts.
[quote]Shlitre wrote:
I need to poop. Just thought I’d let everyone know.[/quote]
Hope that worked out alright for you.
[quote]phlegms wrote:
I LIKE TURTLES [/quote]
…
[quote]SamMcLoughin wrote:
[quote]spar4tee wrote:
LOL @ da Eurobros mirin’ Klokov press[/quote]
Hater free zone breh, back off.
[/quote]
mad mirin’naise
nice work out sam, an damn that is one hell of a Paused bench. Keep it up.
v4p?
did you make that garageband track?
the music in your videos inspires me to get loose, but then I see the training and I want to get psyched. It’s disconcerting.
[quote]RobmoriRB wrote:
nice work out sam, an damn that is one hell of a Paused bench. Keep it up.[/quote]
Thanks, doesn’t feel like much because of my wide grip touch and go PR, but I’ll get there.
[quote]phlegms wrote:
v4p?[/quote]
That’s the plan, then…superstardom.
[quote]spar4tee wrote:
did you make that garageband track?[/quote]
Nope, Shlitre made all of 'em.
[quote]hastalles wrote:
the music in your videos inspires me to get loose, but then I see the training and I want to get psyched. It’s disconcerting.[/quote]
That was the whole idea, thanks though.
Had a great session today, will write it up when I get the videos online.
Sunday, 17 June, 2012
Squats - Cycle 4, Week 3
Time: 10:20am-11:55am
Gym Weight: 103.55kg
Warm up: Band assisted stretching (hips/torso, cross hip stretch, hamstrings), stretching (calves, piriformis)
-
Squat
no belt
20kg x3
60kg x3
80kg x1
100kg x1
125kg x5
142.5kg x3
160kg x9 - PR -
Deadlift
no belt
60kg x2
100kg x1
140kg x1
180kg x1
200kg x1
210kg x1
2x1 @ 220kg - PR
12x1 @ 200kg
Notes:
Had a really great session today, can’t remember the last time I felt this good, 160kg x9 is an all time PR and 220kg is a beltless PR.
