They’re awful, what was I thinking!
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23-2-19
Bench
127.5kg x5, 115kg 3x5
Floor Press
110kg 4x3
Pullups
BW 5x7
DB Shoulder Press
30kg 2x8, 35kg 2x8
Tricep Pressdowns
64kg 4x12
First week of doing my own programming is done now, I’ve got a couple of changes to make but overall I’m happy with how it’s gone.
Squats are going to have to be done on the Bow Bar for a couple of weeks to help ease my elbows!
Floor Press is going to be changed for Slingshot work, they caused me a bit of shoulder pain today.
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Last two sessions were strong keep up the work!!!
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Thanks a lot bud!
Solid lifting mate. How you liking the cambered bar for squats?
Thanks man! I’ve only used it a couple of times so far, and not for anything heavy so I’ll let you know after tonights Squats
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25-2-19
Squat - Bow Bar
215kg x3, 205kg x3, 173kg x5
Deadlift
145kg 6x2
GHR
BW + 6kg 4x8
BB Row
105kg 5x5
Bow Bar Squats are hard… thats all I can say! I didn’t expect then to be much different but they felt more like a High Bar Squat than Low Bar… massively underestimated them but lesson learnt!
The Bow Bar took the pressure off my Elbows a little but not completely, I’ll see how they feel when I bench next and decide what to do about next weeks Squats after.
2 Likes
27-2-19
Bow Bar Bench
110kg 2x7, 105kg 2x7
Flat DB Bench
42kg 3x8
Chins
BW + 8kg 5x7
Dips
BW + 30kg 4x8
Face Pulls
46kg 5x10
Good session today, managed with very minor elbow niggles, nothing compared to what I usually put up with! Fingers crossed another couple of weeks away from a Squat Bar will sort me out!
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Strong bench session, keep it up
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28-2-19
Deadlift
232.5kg x5, 220kg 2x5
SSB Tempo Squat
150kg 2x3, 140kg 2x3
CG Cable Row
68kg 4x10
DL Stance Leg Press
340kg 2x8, 360kg 2x8
Deadlifts are slowly starting to feel better / more consistent, I just need to figure out why my first rep is always my slowest / worst… bit of an issue seeing as thats the rep that counts the most!
Got a Deadlift workshop with Andy Bolton in a few weeks so hopefully he’ll be able to find the problem!
4 Likes
Awesome result mate, great performance. 700 is clearly there next time. See you at Bodypower.
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Thanks mate, and I’ll nail it come May!!
Yea I’ll catch you af Bodypower man 
2-3-19
Bench
130kg x5, 120kg 3x5
CG Bench
100kg 3x6
Pullups
BW + 6kg 3x7, BW 2x7
DB Shoulder Press
35kg 3x8, 1x6
Tricep Pressdown
70kg 5x12
Body still feels pretty battered, I can’t seem to shake it! I had planned a Deload for the week after next, but I may move it to next week and make the next block 5 weeks instead of 4!
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Hell of a strong DL and Bench session you had
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You barely rested after the meet dude. I’m surprised you’ve made it this far.
Deload fully now.
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Yea I didn’t go easy enough thd week after, I should have not touched a BB and just done assisstance for a week… lesson learnt!
I’ll do a decent deload next week, 3x5 with some lightish weight and that should set me up nicely to hit things hard ready for the Brits!
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I don’t touch shit for about five days post meet mate. Maybe even a full week.
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4-3-19
SSB Squat
120kg 3x5
RDL
120kg 2x8
Seal Row
60kg 4x5
GHR
BW 3x10
Deload is underway, went through the motions tonight, nothing strenuous. No videos, because nobody wants to see that rubbish 
2 Likes
Aahh we all learn something new every meet 
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6-3-19
Bench
90kg 3x5
Flat DB Bench
30kg 2x8
Chins
BW 4x7
Dips
BW 4x8
Face Pulls
64kg 5x10
I was definately ready for the Deload, everything felt heavy tonight. As much as Im enjoying the easier / quicker sessions, I’m looking forward to getting my Wraps out on Monday and hitting some heavy Squats!!
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