I hope that you all have a Merry Christmas, and heavy lifts next year
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12-22-2012, 10:32 PM #3241
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12-23-2012, 12:45 AM #3242
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
Will have to try this, thanks
They were fun for sure mate, take out some anger on them too.
Merry xmas we should catch up soon, what u doing new years?
Thanks handsome zach .M, 330 is and always will be play weight for us. Nothing but a mere obstacle to be overcome with brute force.
Nice squatting yourself bro
and to you my girl!~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-23-2012, 02:23 AM #3243
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12-23-2012, 03:16 AM #3244
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
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12-23-2012, 03:27 AM #3245
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
23/12/12 ---- D.E BENCH PRESS + LOWER----
GYM WEIGHT-----------------207lbs
SESSION DURATION---------1hr 20 mins
REST TIMES -----------------2-3mins
WEATHER-------------------- 27C (80F)warm!
MIND-------------------------9/10
HEART RATE------------------67b/p/m
NOTES--Had my mate come round again for another good workout, he is keen and enjoys his training which is a good sign. Smashed my workout in and worked around him well, since he is not strong i can use his bench as my D,E sets on bench which worked well. Hit some good accessory work and was a nice workout for sure. Big workout coming up on boxing day, so couple days off over xmas let supercompensation kick in and smash some heavy bench!! Felt explosive as fuk today which is good!
Purple= (work set) Red= (PR)
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Warm Ups
--glute foam roll
Light Squats (for mate)
90x6
90x6
90x6
just to show form to my boy
DB Swings (for mate)
35sx10
35sx10
D.E Bench Press (+45lb bands)
115x3 -------(+45lb bands)
115x3 -------(+45lb bands)
115x3 -------(+45lb bands)
140x2 -------(+45lb bands)
140x3 -------(+45lb bands)
140x3 -------(+45lb bands)
Amazing speed!
Incline DB Press
40sx15
40sx15
Fast
Rev Grip Pushdowns 1 band
x12
x12
x12
Light Skull Crushers
50x10
50x10
50x10
Felt nice
Barbell Rows
90x10
90x10
90x10
90x10~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-23-2012, 07:29 AM #3246
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12-23-2012, 01:22 PM #3247
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12-24-2012, 05:40 AM #3248
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
Thanks bro, felt some real speed with bench which is good sign!
Heavy benching after xmas. Interesting Q, id say no if u asked me a year ago, but the man i train with is willing to learn and not try and dispute argue with me on things that i know, he listens to things that will help keep him safe. Im big on safety around weights when anyone is near me and he takes everything i say on board and he loves his weights. I wont be training with him all the time since he does have a gym to go to but every so often is cool. Its fun, it helps push me and just creates a nice environment with so much energy in the air.
Same with me lol, isnt it a public holiday?
We should try catch up~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-24-2012, 06:19 PM #3249
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12-24-2012, 06:56 PM #3250
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12-24-2012, 09:47 PM #3251
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12-24-2012, 11:29 PM #3252
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12-25-2012, 02:16 AM #3253
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12-25-2012, 05:44 AM #3254
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01-02-2013, 06:19 AM #3255
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
Been away for a few days, but working heaps still and doing the hours., coping with work alright just taking it one day at a time and hoping to move on soon and reduce my hours at my current workplace in substitute for security work at local malls/ sporting events/colleges etc. Should be cruizy work and looking forward to getting all the stuff for that underway in the next few months., did some balistic benching the other day and accidently dropped the bar on my chest it was only 125 i think but hurt my sternum severely., rested and tried macenkos, but couldnt even do warm up sets the other day without bad pain, so that sucked. I rested lots and did all things right and felt better. Hit a 270x1 incline bench pr, and still little bit of pain but not much, so happy about that. Wont be pushing macenkos since i feel i lost strength on flat bench but still enjoyed it. Training is going to be once again, revolving around squatting/benching 2x week and front squatting permanently 1x aweek. Will be following advice from a powerlifter i met at a party the other night, who competes at i think 198s i think 1400 + Total., he said normal conjugate method wont work for the raw lifter plain and simple, it has to be adjusted. similar to westside but aimed at the RAW lifter, meaning squatting x2 a week, benching same and no box squatting or board presses. Basically cutting out lifts that dont help a raw lifter. Same principles, D.E day, and M.E day and doing the main squat/dead/ bench first wehn fresh. I love this layout and free choice of things and the flexibility of thr programming so gonna make it work and take it slow.
NYEs, was fun, went out with guys and girls to the top of the mountains overlooking alot of the state and of course the city. Saw many fire works, got messy and drank sh.it load of bourbon and vodka. Lots of people stumbled down the mountains and we were tripping over rocks and fell heaps but was so out of it in the dark, felt amazing and not painful. Solid night, went to maccas and nearly started sh.t with some 17 fahggot, who was only 5'11 150ish. He moved aside wisely. Good night though alround. Holidays coming for me in late jan !
Thanks man, had a great one!
Your never a pussy my man
Mirin speed my man, lol prety quick huh.
Keep that back getting better son
Tell me when and where
Had a great one thanks Andy, they didnt cancel it either.
Lulz~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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01-02-2013, 06:42 AM #3256
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01-02-2013, 06:43 AM #3257
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
2/2/13 ---- M.E SQUAT/DEADLIFT----
GYM WEIGHT-----------------205lbs
SESSION DURATION--------1hr 11mins
REST TIMES -----------------4mins
WEATHER--------------------15C (60F)cool
MIND-------------------------8/10
HEART RATE------------------65b/p/m
NOTES--Nice to get back into some heavy weight., been training on and off last few days with mates but nothing too serious. Hit a nice pr which surprised me actually, the squats were pretty easy for doubles and form felt good, went bit too low but that will be worked out soon. First time squatting heavish in 3 weeks so not bad. Zerchers were fun, hit a nice pr and had 15lb more easy in me. Low body will feel this tomorrow!
Purple= (work set) Red= (PR)
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Warm Ups
--glute foam roll
Squats
135x5
135x3
225x3
275x1
315x1
335x2
335x2 <--- nice!
Solid enough, pretty smooth and not overly hard at all.
Zerchers (concentric- medium pin)
225x1
315x1
365x1
405x1
425x1 <--- not too hard, had 15lb +
Awesome stuff., solid M.E work
Single Leg Curls 1x red band
x10
x15
x15
x15
Light Good Mornings
135x10
135x10
135x10 (close stance)
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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01-02-2013, 06:43 AM #3258
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01-02-2013, 06:44 AM #3259
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01-02-2013, 01:19 PM #3260
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01-02-2013, 03:09 PM #3261
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01-02-2013, 03:19 PM #3262
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01-02-2013, 10:43 PM #3263
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01-02-2013, 11:26 PM #3264
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01-02-2013, 11:28 PM #3265
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01-02-2013, 11:32 PM #3266
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01-02-2013, 11:50 PM #3267
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01-04-2013, 11:31 AM #3268
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01-04-2013, 12:17 PM #3269
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01-06-2013, 04:54 AM #3270
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
]5/1/13 ---- M.E BENCH PRESS----
GYM WEIGHT-----------------205lbs
SESSION DURATION--------1hr 05mins
REST TIMES -----------------3-4mins
WEATHER--------------------20C (68F)coolish
MIND-------------------------7/10
HEART RATE------------------69b/p/m
NOTES--Only ate little last night and bench was still good, last couple sets were powerful but not as fast as i liked, probably due to lower back still sore from the heavy zercher the other night, and this kinda made arching hard. Still owned 270 which was good and no grindy reps. Only up from here with this weight. Going to lower weight on bench for speed day and increase volume dramaticaly. + tricep work is being focused on lots more on D.E day. Decided to go for a 3 rep max on incline DBs, was fukin hard even at 115. Still 3 tough reps at this weight is new ground
Purple= (work set) Red= (PR)
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Warm Ups
--RC band
Bench Press
125x8
185x5
245x1
270x4
270x4
270x4
Actually got easier as sets went on, weird.
Incline DB Press (m.e)
55x10
75sx5
90sx5
115sx3 <--- hard, off balance last rep not deep and slow
Such a difference between 90s and 115s.
Barbell Push Press (light)
135x5
155x8
155x8
155x8
Great stuff
Barbell Rolling Tricep Extensions
65x8
65x8
65x8
65x8
DB Rows
115x10
115x10
Band Pull Aparts
x10 (x3)
Last edited by Ironlife; 01-06-2013 at 05:00 AM.
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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