Monday: 10 x 2
Warm up
Bench:
Top set - 90KG x 1
BB Row:
12 x 60kg, 10 x 70kg, 8 x 80kg, 6 x 90kg, 5 x 100kg, 3 x 100kg
Push press:
50KG x 6, 60kg x 5, 62.5kg x 4, 65KG x 3
Sled pull:
50kg x 20M x 4
Real good stuff man, definitely seems like you are enjoying your current training sessions more than the circuit stuff. Jealous you could actually train today, my gym is closed today cos’ of the bank holiday and all I want to do is smash some fucking weights like you wouldn’t believe!
[quote]phlegms wrote:
Real good stuff man, definitely seems like you are enjoying your current training sessions more than the circuit stuff. Jealous you could actually train today, my gym is closed today cos’ of the bank holiday and all I want to do is smash some fucking weights like you wouldn’t believe! [/quote]
Yeah I really enjoy this type of training, JUst fucking hammering the weight as hard as I can then fuck off home. Its far from pretty but it seems to work wonders. Sorry to hear about that shit with your gym, Mortons on SAturday will fix that shit!
Bench at 80KG(This is after 90 and 85 so im pretty fucked)
Tried my vertical jump(32 inchs isnt bad)
BB rows(I fucking love rows)
Tuesday:
Warm up
Squats:
Top set - 125KG x 1
BB split squats:
60KG x 5, 60KG x 5, 62.5KG x 4, 62.5kg x 4(each leg)
GHR:
3 x 8 - 10
Squat Death(25 reps +)
60KG x 2
Can’t see the vids on my phone but I’ll check them out later for sure. Nice work.
How did you test your vert? 32 isn’t bad at all man, that’s awesome! Sick DL’s BTW
Good lifts all round man! Definitely looking leaner too buddy. I’m looking forward to training on Sat. with you, will be a nice little bench day for me.
Speaking of benching, have you tried arching at all in your bench set-up rather than just lying flat on the bench? You would definitely have a lot more in you if you set up differently (ie. back arched, legs back, leg drive and keeping your traps/scapula tight as shit). Might be worth thinking about.
Those high rep squats look realy fucking fun! haha Just caught up with all your vids and stuff. Good Work bro - The lean-ness is coming through, you can see it. Good job!
Thanks guys, all the motivation really Leo’s.
@G
Thanks man, I was pretty chuffed with 3 feet 
@P
I’ll try arching my back next time round, I might re read Dave tates bench article.
Thursday:
Warm up
OHP:
Top set - 62.5kg x 2
Pull ups:
70 reps
CGBP:
60kg x 6, 70kg x 5, 80kg x 4, 85kg x 4 60kg x 7
Sled drag
70KG x 10 x 15M
50KG x 10 x 15M
Trap bar carrie
140KG x 100M
Not a good day for me, I’m feeling pretty down ATM.
[quote]Oregand wrote:
Thursday:
Warm up
OHP:
Top set - 62.5kg x 2
Pull ups:
70 reps
CGBP:
60kg x 6, 70kg x 5, 80kg x 4, 85kg x 4 60kg x 7
Sled drag
70KG x 10 x 15M
50KG x 10 x 15M
Trap bar carrie
140KG x 100M
Not a good day for me, I’m feeling pretty down ATM.[/quote]
I’m always a text a way if you need to chat buddy! Looking forward to catching up on saturday. I’ll give you a run down of my bench set up and see if it helps you at all.
[quote]Oregand wrote:
Not a good day for me, I’m feeling pretty down ATM.[/quote]
^^Sorry to hear that bud. You need the company of a cold beer and hot woman. Makes everything better
[quote]phlegms wrote:
[quote]Oregand wrote:
Thursday:
Warm up
OHP:
Top set - 62.5kg x 2
Pull ups:
70 reps
CGBP:
60kg x 6, 70kg x 5, 80kg x 4, 85kg x 4 60kg x 7
Sled drag
70KG x 10 x 15M
50KG x 10 x 15M
Trap bar carrie
140KG x 100M
Not a good day for me, I’m feeling pretty down ATM.[/quote]
I’m always a text a way if you need to chat buddy! Looking forward to catching up on saturday. I’ll give you a run down of my bench set up and see if it helps you at all.
[/quote]
Yeah looking forward to some good old fashion “hitting the gym” and Im looking forward to a bench review, mine is defiantly lacking.
[quote]gregron wrote:
[quote]Oregand wrote:
Not a good day for me, I’m feeling pretty down ATM.[/quote]
^^Sorry to hear that bud. You need the company of a cold beer and hot woman. Makes everything better :)[/quote]
Lol! Greg you always know how to make everything better 
Friday:
Warm up
Power clean:
60kg x 3, 70kg x 3, 80kg x 3
DL:
Top set 180kg x 1(Bo ya, im back)
Front Squats:
60KG x 8, 80KG x 6, 90kg x 4, 100KG x 3, 60KG x 8
Plank
4 X 45 secs
Sprints
10 X 30M(Needed to cut things short today)
Nice deadlift man, I’m jealous as shit now though…
You were looking pretty lean and swole today bro. Jebus dat back of yours…wide like the pacific! You also have a set of traps to be reckoned with. What ever you are doing, keep the fuck doing it!
(FULL no homo)
[quote]phlegms wrote:
You were looking pretty lean and swole today bro. Jebus dat back of yours…wide like the pacific! You also have a set of traps to be reckoned with. What ever you are doing, keep the fuck doing it!
(FULL no homo)[/quote]
Dude, you know all the right things to say to a bro! I think youve earned yourself a good bro job(its not gehy man I swear!).