Longest yard is one of my favourite movies.
I just love all the cameos, just an all around fun movie.
Superstar vs half a star
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Big stronk boi
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Monday 4 March - week 1
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning.
5 reps per movement
Bar
30kg (5 per side)
30kg
SSB squat
Warm up
60 x 5
80 x 3
Work sets
95 x 5
110 x 5
122.5 x 5+.(270 lbs) Got 15 reps on the- Rep PR. Pretty happy with that
Bench press
60 x 5
75 x 5
85 x 5. -
97.5 x 5 - (215 lbs) got 11 reps for a rep PR
Very happy with that extra rep. Got a good ass cramp on the last one and that gave me the jolt I needed to press it up. Quality
High rep squat
110 x lots of reps.(242 lbs) - stopped at 15, neck was hurting and I didnāt have the energy to push through today. Legs were fine.
Dips - BW
16
16
16+ got 20 reps here
Very very happy with those dips. Great upper body pump.
Rolling tricep extension - Db
15kg x 3 sets
15, 13, 10
These never get easier, pump is horrible.
Echo bike
3 min warm up
4 min tabata
Some sicko put the echo bike upstairs. Legs were so pumped after this I had to take the stairs one step at a time. Looked like a pensioner hobbling down holding into the rail.
Lots to like in this session. Good proper hard work.
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Work threw a small curve ball at me today, going to need to be in the city all day on Wednesday followed by a social function after work. This downside of this meas I will have to move my Wednesday training to Tuesday. Shouldnāt be much of a problem as it is the Bodybuilding day. Going to be interesting to see how the press goes a day after benching. The upside of this is that I can eat a massive steak for dinner and someone else will pay for it.
9 Likes
Wednesday 6 March Hypertrophy week 1
Hammer Inc press (weight per side)
20 x 10 reps - warm up
62.5 x 10
62.5 x 9
62.5 x 6
Drop
40 x 8
Damn good burn and pump. Chest really full after these.
Hammer pull overs (seat height 3) (weight per side)
50 x 3 sets
10
9
8
Kept rest a little shorter. So ran out of steam.
Seal rows (total weight)
75 x 10 x 3 sets - .
10
10
10 - last 3 reps were partials
These are proper hard. Laying down makes getting breath difficult. Great stretch at the bottom of this movement .
One arm Dumbell row
2 sets - max
50kg (110 lbs)
15
12
Grip was a factor at the end: phew these were heavy:
Dumbell shrugs
2 sets - max
50KG
10
10
Finished off with 2 sets of light Lateral raises 7.5kg
15
15
Shoulders and traps were yoked after these
Great session.
15 Likes
Have two mate.
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They dont know whatās coming for dinner.
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My boss knows me pretty well. I ordered a steak and he says to me shall I order a couple of pizzas for the table in case anyone is hungry. What he really means is Iāll order you a pizza to go with the steak.
Had a very nice steak and a nice margarita pizza on the side.
16 Likes
Friday 8 March - Hypertrophy week 1
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
30kg (5 per side)
30kg
Deadlift
Warm ups
60 x 5
100 x 3
Work sets
122.5 x 5 -
142.5 x 5
Belt on
162.5 x 5+. (358 lbs) Managed 11 good reps
Nice job.
Oh press
47.5 x 5
55 x 5
62.5 x 5 +. Got 10 reps then 2 more with some leg drive. Hard.
High rep squat
80 x reps (176 lbs) ā just 15 - I really could not be bothered. Too Fkn hot.
Pull ups - BW. - fat boy pull ups
8.
8
10
Good solid pull ups on the fat bar tonight.
Barbel curls
50 x 7 x 3 sets
Lots of cheating on these but really good peak contraction. Arms were screaming by the end.
And that is another week done.
16 Likes
Is a fat boy pull up just a pull up done by a fat boy, or is this a different movement entirely?
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Thatās a real teammate
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Just pull ups done on a fat bar. But also by a fat boy 
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Tonight deadlift
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Am I wrong that the fat bar is (counterintuitively) actually a little easier for pullups? Only time I ever remember using one was waaaaay back in the military.
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Also, 11 reps at that weight is badass. Not your bodyweight, but that too is badass I guess.
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For me the fat bar is easier because it doesnāt make my elbows sore. I think if you use a lot of body motion to initiate a pull up then the fat bar can be hard on the grip.
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Thanks mate. Pulls are feeling very slow at the start of the set but they donāt seem to slow down much at the end. Strength seems good but speed. ā¦ not so much
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I donāt think so. Maybe for low rep sets (not sure), but the demand on grip becomes too much with fatter bars.
Have you tried ring pull ups? These are the best for me, as they allow the elbows to naturally rotate throughout the movement.
I have done them but I find I get a better stretch at the bottom with wider grip on a bar. Rings are a good bicep movement for me.
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Conditioning today
82kg (180lbs) sandbag.
Sandbag to shoulder 10 rounds, 3 burpees between each round
Sandbag pick and hold 10 rounds, 3 burpees between each round
I was sore going into this and it was 30 degrees this morning.
This was a hard workout, I was seeing stars on a couple of the sandbags to shoulder and sweating hard by the end.
14 Likes