A. Romanian Deadlifts:
60kgx10
90kgx5
100kgx10
120kgx3
130kgx3
135kgx1 (Pr)
B. Plate Loaded Shoulder Press:
40kgx10
80kgx5
100kgx3x2
105kgx1
105kgx2
C. Ez curls:
35kgx8 x2
40kgx5 x2
D. Close Grip Bench Press (2 fingers on smooth):
60kgx10
70kgx10
90kgx5 (+2 Pr)
100kgx2 ( PR , ez money)
E. Ab Wheels /ss/ Face pulls:
3 sets
Notes:
Solid accessory day today. Surprised myself with the close grip benching as I hit 100kg for 2 very easy reps despite hitting a bench PR yesterday. Not bad all things considered.
[quote]phlegms wrote:
with the close grip benching as I hit 100kg for 2 very easy reps despite hitting a bench PR yesterday. Not bad all things considered. [/quote]
Phlegms current training goal = surpass all of Jake’s all time figurez. 3 reps would have done it. Now you just need to surpass my 117.5kg front and 150kg back and victory it yours.
[quote]phlegms wrote:
with the close grip benching as I hit 100kg for 2 very easy reps despite hitting a bench PR yesterday. Not bad all things considered. [/quote]
Phlegms current training goal = surpass all of Jake’s all time figurez. 3 reps would have done it. Now you just need to surpass my 117.5kg front and 150kg back and victory it yours. [/quote]
I’ll hit 122.5kg on front squats next week just for you babes! Also, if my glutes didn’t meet my calves when I squatted I’d probably be squatting 180kg by now
[quote]phlegms wrote:
I’ll hit 122.5kg on front squats next week just for you babes! Also, if my glutes didn’t meet my calves when I squatted I’d probably be squatting 180kg by now [/quote]
[quote]phlegms wrote:
I’ll hit 122.5kg on front squats next week just for you babes! Also, if my glutes didn’t meet my calves when I squatted I’d probably be squatting 180kg by now [/quote]
A. Deadlifts:
60kgxsome
100kgxsome
140kgx1 x3
160kgx1 x10
150kgx1 x5
B. Bench:
60kgxsome
80kgx3
90kgx3
100kgx1
105kgx1 x10 (Volume Pr, felt like butter)
C. Close Grip:
100kgx1
95kgx3
90kgx5
80kgx10
60kgx20
Notes:
Short and sweet today, got everything done in about 40 minutes. Only rested about a minute between sets which made it very brutal. Deads felt solid, could have gone heavier but wanted to work on my set up more so then setting a weight Pr. Bench felt like cake, could easy have gone heavier on that too.
A. Bench Press:
60kgxsome
80kgx1
90kgx1
100kgx1
105kgx1
107.5kgx1
110kgx1 ( +5kg PR - dem gainz)
B. Close grip bench:
95kgx3
100kgx2
100kgx1 x10 Singles, 30 seconds rest between singles
C. Front Squats:
60kgxsome
80kgx1
100kgx1
110kgx1
115kgx1
120kgx1 (Pr, +5kg)
D. Ring pull ups:
5 sets of 8-10
Notes:
Solid PRs. The bench PR wasn’t too much of a grinder, felt good to get it up after missing it last week. Front squat PR went up incredibly fast, SOLID. Onward and upward!
[quote]jake_j_m wrote:
Awesome session!!! I’m going to try like hell to get on your level haha.[/quote]
Cheers man, really appreciate it. You should start training everyday and eating more kcals than you’re comfortable with, it’s basically natural roids! [/quote]
Well I’m going to be in there 5-6 times most week rather then my recent 4 and I intend on eating a hell of a lot more then I have been too… so in 4 natural roidz
A. Trap Bar deads:
65kgxsome
115kgxsome
155kgx3
175kgx1
185kgxfail (lower back cramp…)
185kgxfailxmany (fuk disss switching back to regular deads)
B. Conv. Deads:
60kgxsome
110kgxsome
140kgx3
150kgx1
160kgx1xsome
150kgxfailxsome
140kgxfailxsome (wut da fuck, lower back pretty much exploding by this stage…)
C. GHRs /ss/ 45 degree Hypers with a 20kgplate:
some x some
D. Plate loaded lat pulldowns /ss/ facepulls:
somexsome
E. DB Shrugs /ss/ cable crunches:
somexsome
Notes:
Stupid session. Having lots of issues with my lower back cramping and generally not working at all lately. Very frustrating, any time I put weight on the bar to do deads or back squats it starts to cramp and generally feel likes its about to snap, crackle and pop the fuck up. Will have to keep lower back work to GHRs, light RDLs and hyper extensions while it heals for a few weeks. Front squats seem ok though. So frustrating.
