east2 to prem1 in a season and me trying to stay there.

[BobisMighty]

That's me miss reading things again and that actually sounds like a pretty good logical idea, duno why i've never thought of doing that thanks. ill give that a try tomorrow night. i think i also remember my physio saying that my knee will have a bit of an influence on this as well.

I read it in that dynamite deadlift book. It was a drill for doing kettlebell work, but it makes sense for squats as well.

[toad1]

Monday 28/01/13 bw 104.6

531 531 & badass wk3 day1

Squat 20x20 20x20 60x8 100x8 140x8 160x8 160x8

BB Bench 60x10 75x5 90x3 115x5 130x3 145x3

Incline DB Bench 30x30 36x16

DB Shrugs 50x10 50x10 54x10
s/s incline rear delt flies 14x12 14x12 14x12

Rope Pulldowns 73x10 73x10 73x10 82x10 d/d 50x10

BB Complex 70kg 4x10 90sec rest between rounds
(deads, row, press squat)


Good enough for a hungover monday. Hoping that weight is booze bloat.

[toad1]

I read it in that dynamite deadlift book. It was a drill for doing kettlebell work, but it makes sense for squats as well.

it was actually pretty good, killed my ROM though had to stand pretty wide to get anything near a movement resembling a squat.

[toad1]

Wednesday 30/1/12 bw 103.3

531 531 Bad Ass wk3 day 3

Pull ups 16 4 4

Squat 20x20 20x20 80x5 100x5 120x3 150x5 170x3 190x7 PR

NG Lat Pull downs 75x22 82.5x12
s/s standing NG DB Mill Press 24x24 24x20

One Arm Cable Rear delt flies 16x10 21x10 23x10 23x10

'run the rack' DB Curls 26x8 24x6 18x6 14x6 8x6

Core Circuit x2
(sprinter sit upsx20 v-ups x15 toe touchesx15 hip upsx15)

100 press ups TIME: 80secs

Tred 1mile 'sprints' 500m 200m 250m 200m 7mins.


Been along time since i've hit a squat PR happy days. That core circuit was brutal i strugled to sit up after it. The press up time is purely down to the amount of stim based fat burners i took tonight i was pretty wired.

[BobisMighty]

Congrats on the squat pr! Pretty good hitting 100 pressups in 80 seconds. doubt i could do that haha.

[toad1]

Monday 04/02/13 bw 103.3

531 3x5 Bad ass wk 4 day 1

WG pull ups 6 6

Squat 20x20 20x20 60x8 100x8 140x8 160x10 160x8

BB Bench 60x10 75x5 90x3 100x5 115x5 130x7

DB Incline Bench 36x17 36x16

DB Row 36x10 36x8 60x8 60x8

DB Shrug 60x8 60x 60x8
s/s db incline rear delt flies 14x10 14x10 14x10

Ropepulldowns 73x8 77x8 77x8 77x8 41x20


BB Complex 4x10 60sec rest 60kg
(deads, rows, press squat)


I've been riddled with the flu over the last week and i thought i had gotten over it but there is still a bit left in the system, so i'm pretty disappointed with that.

[BobisMighty]

Not a bad session at all. Especially considering you had just gotten over the flu.

[toad1]

Wednesday 6/2/13 bw102.6


531 3x5 bad ass wk 4 day 3

Squat 20x20 20x20 80x5 100x5 120x3 135x5 155x5 175x8 200x1

Pull ups 19 7 5 2

NG Lat pulldown 75x23 82.5x17
s/s NG DB Mill Press 24x30 24x17

Single arm rear delt cable flies 23x10 23x10 27x10 32x10

DB 'run the rack' Curls 20x8 18x7 14x4 10x6

Core Circuit x2
(sprinter sit upsx20 v-upsx15 toe touchesx20 hip upsx15)

BW Complex 3 sets 60sec rest
(mountain climbersx30 push upsx20 groinersx10 burpeesx5)

[toad1]

Congrats on the squat pr! Pretty good hitting 100 pressups in 80 seconds. doubt i could do that haha.

Thanks man it's good to be getting my squat back to where it was almost 2 years ago now.

The press ups were all about the caffeine, i don't think id come any where close normally.

Not a bad session at all. Especially considering you had just gotten over the flu.

Thanks, was of those sessions were it was just about getting it done, at least make minimum lifts and a bit of progress.

[BobisMighty]

Solid squats man. Nice heavy single.

[toad1]

Monday 11/2/13 bw103.5

531 3x3 Bad ass wk6 day1

Squat 20x20 20x20 60x6 100x6 140x6 160x10 160x12

BB Bench 20x20 20x20 60x6 75x5 90x3 110x3 125x3 140x4

Offset Med Ball Push ups 16 18

Cable Row 75x12 105x12 105x12 105x12

DB skullcrushers 24x12 24x12 24x12

DB Zottman curls 14x12 10x12 10x12

Facepulls 27x12 41x12 41x12


KB Complex 60sec rest 16x7 20x8 20x9
(front squat, swing, curl to press jump squat)


Squats got abit 'toesy' again i need to start really concentrating on my form and i think 160x12 is technically a PR as i don't really have a 12 rep max and it's more than my old 10RM. last set of bench was poor i got my set up wrong and instead of re-racking i just went for it, i should have gotten atleast 5 reps easily.

Solid squats man. Nice heavy single.

Thanks.

[BobisMighty]

nice squats. shame about the benching though. that complex looks pretty tough.

[JardmanOLB]

Huge lifts man, what league are you in in rugby? are you like a pro amateur or top of division 1? I'm not sure how rugby divisions work and I'm curious where someone as strong as you can get to.

[toad1]

nice squats. shame about the benching though. that complex looks pretty tough.

bench has been stalling for over a year now, i think i'm gona switch to either incline of close grip as a main lift and run bad ass again see if that helps it any. The complex was pretty easy to be honist, ill be upping the weight a fair bit next week, the curl is the only hard part and as its a 'conditioning' complex from goes out the window.

Huge lifts man, what league are you in in rugby? are you like a pro amateur or top of division 1? I'm not sure how rugby divisions work and I'm curious where someone as strong as you can get to.

Thanks man. The fist team of the club i'm at play at a pretty good standard, we're in the top amateur league over here but i've been in the 2nd XV recently.

The level a player can play at is alot more based on his skills set and rugby ability than the numbers he can lift in the gym.

Most of the stuff i've heard about gym numbers is just rumours, i've heard of other props in out league squating 240kg+ with ease, other front row's who can't squat 150kg.

There's vids on youtube of the franks brothers front squating 200kg, a vid of carl haymen from over 5 years ago of him box squating 230kg. I've seen some ausy/fiji kid box squating 260kg. Then you have jake white's 2003? gym stats for the south africa national team that wanted front row's to squat 1.8xBW.

Do you play rugby?

[BobisMighty]

bench has been stalling for over a year now, i think i'm gona switch to either incline of close grip as a main lift and run bad ass again see if that helps it any. The complex was pretty easy to be honist, ill be upping the weight a fair bit next week, the curl is the only hard part and as its a 'conditioning' complex from goes out the window.

That's a good idea. I know in Westside they switch up their pressing every week. Incline, CGBP, Floor Press, Decline, etc.

[JardmanOLB]

Thanks man. The fist team of the club i'm at play at a pretty good standard, we're in the top amateur league over here but i've been in the 2nd XV recently.

The level a player can play at is alot more based on his skills set and rugby ability than the numbers he can lift in the gym.

Most of the stuff i've heard about gym numbers is just rumours, i've heard of other props in out league squating 240kg+ with ease, other front row's who can't squat 150kg.

There's vids on youtube of the franks brothers front squating 200kg, a vid of carl haymen from over 5 years ago of him box squating 230kg. I've seen some ausy/fiji kid box squating 260kg. Then you have jake white's 2003? gym stats for the south africa national team that wanted front row's to squat 1.8xBW.

Do you play rugby?

Do you train with the firsts? is the top amateur league the path into a professional team or is it full of mid-20 guys like yourself who love rugby but aren't going to make it professionally?

Yeah I figured lifts weren't the main determinant for being a good rugby player, was just curious to see how being as strong as you translated to what level you play at.

I'll youtube those videos to make me feel bad about my lifts haha.

I don't, I play American football in Australia.

[toad1]

Monday 18/2/13 103.5

531 531 Bad ass wk 7 day

BB Bench 20x15 20x15 60x5 75x5 90x3 115x5 130x3 145x4PR 100x5(3 sec hold at bottom)

Off set Med ball press ups 20 20

Squat 20x15 20x15 60x10 100x8 140x3 160x3 180x3 180x4 180x3 200x3

DB Tricep skull crushers 30x2 26x10 26x10 26x11

DB Zotman curls 12x10 12x10 14x10

Seated Cable Row 45x10 112.5x10 120x10 127.5x10

Facepulls 41x10 50x10 50x10 25x15


KB complex 2x16 4x10 60 sec rest
(front squat, swings, press, jump squat)


Happy to have my squat back to were it was, bench is still struggling a bit i didn't even realise that was a PR, my but was well off the bench for the last rep an it was bit of a grind, still havn't worked out what my weak point is either. Changed the complex a bit as i found it a bit easy last time.

[BobisMighty]

congrats on the bench pr. and strong squats as well! Sweet KB complex. I might try that.

[toad1]

That's a good idea. I know in Westside they switch up their pressing every week. Incline, CGBP, Floor Press, Decline, etc.

Yeh i'm defo considering it now, might even think about switching it every month more like that. i don't adjust to well to changing every week, first week of pressing my strength is all ways down.

Do you train with the firsts? is the top amateur league the path into a professional team or is it full of mid-20 guys like yourself who love rugby but aren't going to make it professionally?

Yeah I figured lifts weren't the main determinant for being a good rugby player, was just curious to see how being as strong as you translated to what level you play at.

I'll youtube those videos to make me feel bad about my lifts haha.

I don't, I play American football in Australia.

There are a few guys who have made it as pros coming out of the league, few ex pro's, few younger guys in the 'system', few pro's not getting game time at edinburgh or glasgow, few guys looking to go pro but mainly id say it's mostly guys like me who don't want/aren't/or should have made it pro.

Strength doesn't really translate to be honest.

[toad1]

congrats on the bench pr. and strong squats as well! Sweet KB complex. I might try that.

Rapid in there with the reply bob, thanks. It's just one of defranco's DB complex's but instead of doing 7,8,9,10 with one DB i did it with two KB's as overhead work with DBs is frowned upon in my gym.

[BobisMighty]

Yeh i'm defo considering it now, might even think about switching it every month more like that. i don't adjust to well to changing every week, first week of pressing my strength is all ways down.

Yeah month to month is probably much better transition. or at least a 3 week wave. you can't get much developed in one lift in just one week. in most cases that translated to one session a month for one lift.

Rapid in there with the reply bob, thanks. It's just one of defranco's DB complex's but instead of doing 7,8,9,10 with one DB i did it with two KB's as overhead work with DBs is frowned upon in my gym.

weird. why don't they like overhead stuff with db? too many guys dropping them?

[toad1]

Yeah month to month is probably much better transition. or at least a 3 week wave. you can't get much developed in one lift in just one week. in most cases that translated to one session a month for one lift.
weird. why don't they like overhead stuff with db? too many guys dropping them?

The gym is built into an old whiskey bond i think and the bit where db's used to be is the old barrel vaults, so the ceilings are low and there isnt really the room, i can get away with because i'm short but there's a general rule of thumb that no overhead work should be done in the 'vaults' and that's where the db's are. it's annoying really as they have DBs upto 70kg and i don't know of any other gym that even goes above 50kg.

[toad1]

Wednesday 20/2/13 bw102.4

531 531 Bad Ass wk 7 day 3

Squat 20x15 20x15 20x15 80x5 100x5 120x3 155x5 175x3 195x2 150x6

Pull ups 17 5 5

Rest-pause 3 sec eccentric lat pull down 80x10 d/s 70x6 d/s 70x4

Seated DB Arnold Press 24x8 30x8 34x8

Blackburns 4 positions 20secs each x2 2.5kg plate

Cable Curls 32x12 50x12 64x12 73x12

Deads 60x6 110x3 150x3 190x2 210x1 220x1 240x1


It's never a good night when your best lift is bicep curls.

Squats where awful tonight, i think heavy squats twice a week isnt the best idea although my legs felt alot more recovered last night for rugby training that they do with the higher rep stuff on a monday, but there was nothing in my legs tonight. Glutes/lower back were fried even 155 felt heavy. I wasn't breaking properly at my hips, so i didn't even wana try grind out a 3rd rep at 195. I guess that's one of the benefits of 531 you can have a poor night an move on get min reps done and leave it. Decided because of the poor squating i would drop my conditioning and get some deadlifts done, being down 20kg isnt great but 240 on a 'bad' night will do. Deload next week and back at the week after.

[toad1]

Monday 25/2/13 bw103.5


Deload week

Squat 40x12 100x8 100x12

BB Incline 20x30 50x8 50x8 60x8 70x8 80x8 85x8 85x8

CG BP 40x6 80x6 100x6 105x8

DB Bench 28x15 28x15

Seated Cable Row 75x15 75x15

DB Shrugs 40x10 40x10

Pull ups 5 5

20kg KB Ladder 1-10-1.



Needed the deload tonight. dying from to much drinking over the weekend.

[BobisMighty]

That is a good point about 5/3/1. As long as you hit your numbers, you're good to go. How's rugby going?

[toad1]

Wednesday 6/3/13 bw 103

Squat and Bench 531 5x5

Squat 20x20 20x20 80x5 105x5 125x3 140x5 160x5 180x5 60x20

BB Bench 20x30 20x30 60x5 80x5 92x3 105x5 120x5 135x7 60x40

Front Raise Hold 10kg plate x60sec 20kg plate x 25 sec 8KG DBs x 25 sec


Mantahlon :

20mins to complete the 5 exercises, no more than 20 reps per exercise.

BB Bench 100x17, Chins x17 Dips +25x12 Mill Press 50x20 BB Curls 50x15

Cable Curls 25x12 46x12 59x12
Dips 20 20 20


Squats didn't feel to great tonight the bar just felt heavy for some reason, think i've finally worked out the weak point with bench, i flair my elbows to much so ill need to go work on my form. I cheated a bit doing the mantahlon its meant to be based off BW but i couldn't be bothered working out the extra 3kg.

[toad1]

That is a good point about 5/3/1. As long as you hit your numbers, you're good to go. How's rugby going?

Rugby is going good, i'm getting a good run in our 2nd XV and its easily the most consistent game time ive had in years and its the fittest ive been as a result.

[toad1]

Monday 11/3/13 bw 102.7

bad ass wk 8 day 1

pull ups 12 12

press 20x20 40x8 60x8 80x6 100x4 110x3 100x8

Alternate DB Bench Press 28x10 34x10 40x10

'J' Ropepulldowns 27x12 50x12 64x12 68x12 73x12 82x12

3-Way Shoulder Shoulder Shocker 2x10
(plate raise, side raise , shrug to press)
(20,12,12) (30x12,12)

Timed DB Shrugs 2x30secs 62x25* 62x32*
s/s db alternate hammer curls 22x10 22x10

KB Complex 30sec rest
(front squat, swings, press, jump squat)
20x6 20x7 20x8 20x9 20x10


I think i staved my thumb at the weekend (i hope that's all ive done) so i decided to drop the bench for tonight and did a random bit of shoulder press work, went ok i think that's the most i've pressed overhead without a belt on.

[scott_donald]

strong weight overhead!!!

glad the season is going well... i have not played a game with work but oh well...

[BobisMighty]

Rugby is going good, i'm getting a good run in our 2nd XV and its easily the most consistent game time ive had in years and its the fittest ive been as a result.

nice! glad to hear it. any thoughts on when you might see 1st XV playing time?

Monday 11/3/13 bw 102.7

bad ass wk 8 day 1

pull ups 12 12

press 20x20 40x8 60x8 80x6 100x4 110x3 100x8

Alternate DB Bench Press 28x10 34x10 40x10

'J' Ropepulldowns 27x12 50x12 64x12 68x12 73x12 82x12

3-Way Shoulder Shoulder Shocker 2x10
(plate raise, side raise , shrug to press)
(20,12,12) (30x12,12)

Timed DB Shrugs 2x30secs 62x25* 62x32*
s/s db alternate hammer curls 22x10 22x10

KB Complex 30sec rest
(front squat, swings, press, jump squat)
20x6 20x7 20x8 20x9 20x10


I think i staved my thumb at the weekend (i hope that's all ive done) so i decided to drop the bench for tonight and did a random bit of shoulder press work, went ok i think that's the most i've pressed overhead without a belt on.

Strong over head work! nice kb complexes as well.