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  1. #121
    married to squats toad1's Avatar
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    thought it might have been troll friday.

    friday 12/3/10 bw 97.0

    push press 35x5 45x5 55x3 70x 80x3 90x7
    deads 75x5 92.5x5 110x3 145x3 165x3 185x10
    pull ups +5kg 5,5,5 bw 8
    skulls 30x8 50x6 60x3 40x12 40x12
    ez curls 40x10 40x10 50x8 55x4
    21's 30.



    had a sneaky can of monster before the gym 2night, could defo feel all the sugar and ****e for the push press and deads but also felt the crash during the pull ups. left arm felt a bit week 2night reckon i could of maybe got more on the push press but 7 is the magic number and i decided that the other 3 half reps i did at 60 for the skulls just couldn't count arm just felt strangly weak ill put it down to r.c. still not being 100%. and id suspect the back police will be after me due to that 55x4 on the curls but a few 'cheat' curls never hurt anyone.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  2. #122
    married to squats toad1's Avatar
    Join Date: Mar 2007
    Location: edinburgh, scotland, United Kingdom (Great Britain)
    Age: 28
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    monday 15/3/10 bw 97.3


    bench 50x5 60x5 70x3 95x5 107.5x3 120x3
    front squat 60x5 70x5 90x3 115x5 130x3 145x7
    zerchers 60x5
    incline db 20x12 30x10 35x10 42.5x6
    chinese row 30x6 40x6 50x5
    s/s pull ups 3 3 3
    db flies 27.5x10 27.5x10 27.5x10
    s/s chins 5 6 5


    decent enough session, duno where the 7 came from on the front squats as the previous sets felt hard and my knees felt pretty shot from saturday. left arms lagging a bit again going to enjoy my deload next week. strugled big time to grip the 50's on the chinese rows.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  3. #123
    married to squats toad1's Avatar
    Join Date: Mar 2007
    Location: edinburgh, scotland, United Kingdom (Great Britain)
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    wednesday 17/3/10 bw 97.2



    db r.c external 5kg 20 20
    front raises 5kg 12 12
    push press 40x5 47.5x5 57.5x3 75x5 85x3 95x6
    deadlift 80x5 100x5 115x3 155x5 175x3 195x5(2+1+2)
    pull ups 7 7 7 5
    dips +15kg 12 11 12 12

    plate pinch 5kg 3 timed sets
    kb farmer walks 24kg 60m 40m 50m


    didn't have my straps so i couldn't deadlift properly as the straps in the gym are rubbish but i got enough reps out so i'm happy enough. was defo more reps to be had but ah well. need to start doing alot more grip work.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  4. #124
    married to squats toad1's Avatar
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    friday 19/3/10 bw 96.2


    shrugs 100x20 100x20 115x20 140x20
    s/s side laterals 7.5x20 5x20 5x20 5x20
    leg press (lbs) 290x20 370x20 430x20
    lat pull down(lbs) 90x20 130x20 135x20
    cable aductor 3 3x10
    leg extension(lbs) 90x20 90x20 110x20
    skulls 30x25 40x15 40x12 40x12
    ez curls 40x8 35x12 30x15
    kb farmer walks 24kg 3xmax holds


    decided to do a bit of machine stuff and some high reps. the 20reps where quite a shock to the system.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  5. #125
    Beastmode Engaged. beertank23's Avatar
    Join Date: May 2009
    Location: Maitland, NSW, Australia
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    195kg is a good deadlift mate.
    310 Pounds down to 218 Pounds.
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  6. #126
    married to squats toad1's Avatar
    Join Date: Mar 2007
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    Originally Posted by beertank23 View Post
    195kg is a good deadlift mate.
    cheers mate, but when your my height and wieght you need to be twice as strong as the average guy so i wana be around atleast 250kg hopefully 300kgs but thats along way away i think 250kg is an atainable goal to get before next season starts.



    monday 22/3/10 bw 96.0kg

    bench 40x5 50x5 62.5x5 82.5x5
    front squat 40x5 62.5x5 77.5x5 100x5
    pull ups between each set 5,3,5,4,5,4,3,4
    KB farmer walks 24kg 3xmax distance
    clean,clean & press, snatch complex 15kgDBx3 16kgKBx3x2 24kgKBx3
    sitting bench jumps benchx5 10platesx6 11platesx7 12platesx10
    rope extension chins 2,3,4,3
    KB pull ups 4,4,4,2


    start of my deload week. delighted with the wieght loss over the weekend even if its only 200g its my first ever. decided to do alot of different stuff 2night some taken from 5/3/1 football like the pull ups between every set and the sitting bench jumps which are described as box squat box jumps in the book. the oly complex is something i saw on the net which looked quite hard duno what the best term for a tripple set is i did 3 of each exercise on each arm. then i decided to try different things to do pull ups with the KB's where just hooked over the end of the pull up bar on the cables and i then used the handles of the KB's to hold when i did the pull ups and the rope was the same thing. think ill keep up with the farmers walks and the pull ups on wednesday.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  7. #127
    Sleepy moderator scott_donald's Avatar
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    what you planning for the deload week then???
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  8. #128
    married to squats toad1's Avatar
    Join Date: Mar 2007
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    Originally Posted by scott_donald View Post
    what you planning for the deload week then???
    just sticking with the numbers in the 5/3/1 and trying to shift a bit more wieght and work on some weak points.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  9. #129
    married to squats toad1's Avatar
    Join Date: Mar 2007
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    wednesday 24/3/10 bw 95.8


    db r.c external 2.5kgx15 7.5x12 7.5x12
    facepulls 3x20 4x8+8 5x8+8
    mill press 40x5 50x5 65x5
    deadlift 70x5 82.5x5 102.5 135x5
    chins between sets 10,10,6,5,5,4,4
    100kg hold 70kg hold
    flick of clean technique 10 5 5
    kb clean, clean & press, snatch complex 24kg 3x3

    rower 50m sprintsx20 30sec rest.


    happy with the wieght again as ive been eat garbage all day and still am. rower felt alot easier than the kb complex and the times remained consistant around 10secs for 50m. doing strict mill press was alot harder than i thought and i'm happy with the deads as thats the most ive deadlifted with out straps well reps wise anyway. also did a bit of streching after as i felt alot tighter than my usual tightness tonight. going to go for a run/cycle 2moro morning.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  10. #130
    married to squats toad1's Avatar
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    friday 26/3/10 bw95/7


    bb row 50x10 50x10 60x10 60x10 65x10
    db bench 20x10 25x10 25x10 30x10 30x10(5hammer grip+5normal)
    cable aductor 3 3x10
    kb farmer walks 24kg 70m 60m 70m
    hammer curls 15x10 15x10 20x10 20x10 20x10(each arm)
    side curls 15x10 17.5x10 22.5x10 20x10 20x10(each arm)
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  11. #131
    married to squats toad1's Avatar
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    monday 29/3/20 bw 96.1


    bench 44x5 55x5 67.5x3 85x5 97.5x5 112.5x5
    front squat 55x5 70x5 82.5x3 105x5 120x5 137.5x7
    bb row 60x10 60x10 65x10 65x10 70x10
    db bench 25x10 25x10 25x10 30x10 35x10
    pull ups 6 5 3 2 2 3 3 2 3 3(between row and db bench)

    kb farmer walks 32kg 50m 50m 40m

    rower 2min test 547m(2.06-563m)
    100m under 25sec 30secs restx5



    just wasn't feeling the benchpress today, think ill blame it on lack of sleep and poor diet. super setting the rows with pull ups was harder than i thought and i'm still not happy with my row technique i'm to used to doing bent over rows. my normal rows turn into a shrug upright row hybrid.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  12. #132
    married to squats toad1's Avatar
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    wednesday 31/3/10 bw 95.7


    push press 35x5 45x5 52.5x5 67.5x5 77.5x5 87.5x5.5
    cleans 30x5 35x5 42.5x3 57.5x5 65x5 72.5x10
    db r.c external 2.5kg 3x15
    side laterals 2.5kg 3x10
    wieghted dips 16kgx10 21kgx10 24kgx10 32kgx6 24kgx10

    rower 2min test 557m (2.05 574m)

    100m sprint 50m rest x5
    75m sprint 75m rest x5
    50m sprint 100m rest x5


    duno what's happened this week with my upper body lifts i just couldn't lock out my left arm on the push press even though the bar flew up duno how ive managed less reps at less wieght. didn't have my straps so i couldn't deadlift either. not the best session 2night.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  13. #133
    married to squats toad1's Avatar
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    friday 2/3/10 bw 95kg

    bb shrugs 50x8 70x8 80x8 100x8 100x8
    bb rear delt raise 30x8 30x8 35x8 42.5x8
    db bent over lat raises 5x12 7.5x12 12.5x12 12.5x12
    db bent arm side raises 5x12 5x12 7.5x12 7.5x12
    lying db r.c 5x10 5x10 5x10 5x10
    facepulls 3x12 4x12 5x12 6x12
    front raises thumbs up 5x8 `10x8 7.5x8 7.5x10
    db floor press 20x5 27.5x5 27.5x5 35x5 35x6


    rower 75msprint 75mrecovery x10


    ive decided that i need to balance my shoulders out and i need to start doing that by including some more posterior/rear delt movements and also so i can work on bringing my left shoulder back upto strength. everything i did tonight was with an emphasis on my left side.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  14. #134
    married to squats toad1's Avatar
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    monday 5/4/10 bw 96.5


    bench 50x5 60x5 70x3 92.5x3 105x3 117.5x4
    front squat 60x5 70x5 90x3 112.5x3 130x2 145x3
    bb row 50x10 70x10 70x10 70x10 75x10 50x10(underhand grip)
    db bench 27.5x10 27.5x10 27.5x10 35x10 35x8 d/s 15x12
    bb curls 40x6 40x6 35x6 30x6

    rower 50m sprint 20secs restx10


    had alot of chocolate over the weekend so only adding 1.5kg is good enough, wasn't feeling the squats tonight although i was going deeper than normal and holding the wieght felt heavy esp on my left bi duno why tho.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  15. #135
    married to squats toad1's Avatar
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    wednesday 7/4/10 bw 97.0


    db r.c external 5kg 12 12 12
    ss side raises 5kg 12 12 12

    push press 40x5 45x5 55x3 72.5x3 82.5x3 92.5x7
    deadlift 70x5 95x5 115x3 147.5x3 170x3 190x8+4
    dips 12 +20x12 +20x12 +20x12 +20x12
    db curls 15x6 17.5x6 20x6 12.5x6


    rower 5x200m 30sec rest 2mins between sets
    1st : 3.34 2nd 7:27 3rd 11:26.


    pretty happy with tonight. shoulder's still not 100% but good enough. deads felt good could of maybe got another 3/4 but i didn't wana take another rest/pause and i'm really happy with the times on the rower took 20secs off my 3k time which is great. think all the chocolate has taken it's toll.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  16. #136
    married to squats toad1's Avatar
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    friday 9/4/10 bw 95.9

    shrugs 70x8 100x10 130x8 130x8 140x8 70x20
    bb rear delt raise 35x8 40x8 45x8 47.5x8
    db bent rear lat raise 7.5x12 12.5x12 12.5x12 12.5x12
    db bent arm side rasies 2.5x8 10x8 10x8 10x8
    lying db r.c 2.5x12 2.5x12 7.5x12
    facepulls 4x12 6x12 6x12
    front raises thumbs up 5x8 7.5x8 10x8 10x8
    db floor press 25x6 30x6 35x6 40x8

    ez curls 30x8 30x8 30x8 30x8
    s/s standing ez tri press 30x8 30x8 30x8 30x8


    ---------------------------------------------------------------------------------------

    monday 12/4/10 bw 96

    bench 50x5 60x5 75x3 97.5x5 112.5x3 125x2
    front squat 60x5 75x5 90x3 120x5 137.5x3 152.5x2
    bb row 60x8 75x8 75x10 80x10 80x10
    db bench 27.5x10 32.5x10 35x10 35x10 35x7
    bb curls 42.5x6 42.5x6 37.5x6 32.5x6


    not the greatest workout tonight as based on this my bench has gone up 1 rep in 4months and my front squat 2.5kg, left side felt alot weaker when benching both with bb & db decided to stop with the bb as i was rigiling around to much to get my left side up and was laughing mid rep but reckon i could of maybe done 4 reps with my right arm but left side was strugling with 2 so i'm slighlty worried bout that. also jarred my knee playing rugby on sat so the squats suffered aswell. defo just wana get through weds workout and take a few weeks off the heavy stuff or atleast mix it up and just do beach wieghts and running.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  17. #137
    married to squats toad1's Avatar
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    wednesday 14/4/10 bw 95.6

    db r.c external 5kg 3x10
    s/s front rasies 5kg 3x10
    push press 40x5 50x5 60x3 77.5x5 87.5x3 97.5x5
    deadlift 80x5 100x5 120x3 160x5 180x3 200x5 127x1 140x1 145x1
    dips 20 +20kg 4x10
    tri pushdowns 10x12 12x12 13x12
    s/s db hammer curls 17.5x12 20x10 20x10
    close grip chins 6,8,8
    s/s CG bb bench 50x12 50x12 50x12


    got a really good pump from the super sets, starting to build in the beach wieghts now that i'm finished my strength phase for a while, just got testing left when ever i feel good to do it. only getting 5 at 200 was disapointing as i was aiming for 12 but i jarred my knee on sat and i'm supposed to be resting it so i wont complain about only getting 5 could definatley notice a slight difference in stabilty when pulling. although i'm really happy with the 3 singles after all three where new 1RM's without straps and a normal bar so i'm happy with that and the push press for 5 was good aswell again slight problems with my left side but i think not pushing for that 6th rep was a good idea.

    gona do some hypertrophy work over the next few weeks while 7s season is going as i don't see the point in resting from the gym if i'm still training for 7s. then i might continue with the hypertrophy work untill i decide to take some time off from both rugby and the gym and start over when i'm fresh.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  18. #138
    married to squats toad1's Avatar
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    friday 16/4/10 bw 95.9

    db shoulder press 22.5x10 22.5x12 22.5x12
    s/s db front raise 7.5x12 7.5x12 7.5x12
    db one arm row 30x12 40x12 40x12
    s/s db arnold press 12.5x12 12.5x10 12.5x10
    lat pull down wide grip 90lbsx12 130lbsx12
    s/s db shrugs 45x15 45x15
    lat pull down narrow grip 90lbsx12 130lbsx12
    s/s db up right row 10x15 10x15


    db preacher curls 10x12 12.5x12 12.5x12
    s/s french press 30x12 30x12 35x12
    close grip bench 60x12 70x12 70x12
    s/s chin ups 6 6 6


    tried the layne norton workout from the rugby thread. some of it was really hard like the arnold press and the up right rows but i'm not sure if i like it. i think theres scope for tweaking it a bit tho.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  19. #139
    Sleepy moderator scott_donald's Avatar
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    haha... that is going to help your performance on the field so much!!!
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  20. #140
    married to squats toad1's Avatar
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    Originally Posted by scott_donald View Post
    haha... that is going to help your performance on the field so much!!!
    season's finished so it's all about 'looking good' for the 7s. staying away from the heavy leg stuff helped tho.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  21. #141
    married to squats toad1's Avatar
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    monday 19/4/10 bw 96.8


    db incline bench 17.5x8 25x12 30x12 35x12
    CG bench 40x12 70x12 70x12 70x11.5
    db bench 30x12 30x10
    db preacher curls 7.5x12 15x12 15x10
    s/s ez standing french press 30x12 40x10 40x12
    tri pull downs 11x12 13x12 14x12
    s/s db hammer curls 17.5x12 20x12 22.5x12
    cable crossovers 3x12 5x12 5x12
    bb curls wide 25x12 27.5x12 27.5x12
    s/s bench dips bwx12 +15x12 +20x12



    pretty decent workout, couldn't get that last rep out on the close grip bench left arm just wouldn't move right arm was locked out. i duno what part's weaker so i can work on it to bring it up.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  22. #142
    married to squats toad1's Avatar
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    wednesday 21/4/10 bw 95.9


    snatch pull 60
    snatch 50x3 45x3 45x3 45x3
    power clean 50x1 77.5x3 72.5x3 72.5x3 72.5x3
    jerk/push press 50x3 90x3 85x3 85x3
    clean pull 50x3 90x3 97.5x3 102.5x3 97.5x3
    front squat 60x1 90x1 120x3 127.5x2 135x2 135x1 120x3 120x3 120x3 120x3 120x2
    RDL 60x5 90x3 120x3 140x3 160x3 180x5 120x4 80x4 120x3 80x5


    thought id change it up again and did an olympic style workout and i really enjoyed it. it's just the first oly workout i came across in the oly lifting section and i never read it fully so i'm not to sure how id progress it but it was a good workout volume felt high but very managable. only thing i'm not sure about in the romainan deadlifts, i'm not sure if i'm doing them properly as even the 180kg didn't feel that hard. what i was doing was holding the bar like i would start a shrug and then i would just move my ass back as far as it would go and the bar would slide down to my knee and i also tried sliding the bar to just below the knee after the 180kg rdl, think ill do a bit more reading up on rdl technique and also brush up on my other lifts. as i liked that style of workout
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  23. #143
    Sleepy moderator scott_donald's Avatar
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    haha whos workout was that.... thats just throwing a lot of lifts in...

    but sounds perfect with the rdl... just try and be as explosive as you can for the pull portion...
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  24. #144
    married to squats toad1's Avatar
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    http://www.qwa.org/programs/tadv13.asp

    it's from this, duno if it's any good or not i just did day 1 week 1 i'm not gona do the whole program but might take bits from as i reckon ill need a month or so off from pressing and need to find programs and lifts i can do.


    the pull portion being the up part?


    thinking bout taking a few weeks off after sat untill the 8th when ive got a bounce game old v young thing with the club used to be an pupils vs FP's match but the SRU banned them for some reason probably to do with scruming id imagine.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  25. #145
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by toad1 View Post
    http://www.qwa.org/programs/tadv13.asp

    it's from this, duno if it's any good or not i just did day 1 week 1 i'm not gona do the whole program but might take bits from as i reckon ill need a month or so off from pressing and need to find programs and lifts i can do.


    the pull portion being the up part?


    thinking bout taking a few weeks off after sat untill the 8th when ive got a bounce game old v young thing with the club used to be an pupils vs FP's match but the SRU banned them for some reason probably to do with scruming id imagine.
    its ok...

    basically for a o program... i am always a fan of simple -

    snatch
    clean

    those done every workout

    then add in squat and fs and then other pulls and rdl where needed...

    but remember o lifting programs are geared towards perfecting 2 lifts and that is it...

    lost me with the pull bit...
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  26. #146
    married to squats toad1's Avatar
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    it's just something different and most oly lifters have big shoulders which can't be a bad thing and i get bored of squats bench & deads all year round. also i'm kinda bored of workingout just for rugby as numbers in the gym are a tiny aspect of the game and i'm more than strong enough in the gym for any level of rugby that i'm gona play. really need to decide what i wana do next season and what sorta goals i should have for preseason.


    what part of the rdl is the pull the lowering or raising of the bar feels like the raising is the pull part.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  27. #147
    married to squats toad1's Avatar
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    friday 23/4/10 bw 95.6


    db floor press 25kg 10x10
    s/s bb row 50kg 10x10
    bb shrugs 100kg 5x10 120kg 5x10
    s/s db bent lat raises 5kg 5x10 7.5kg 5x10
    bb calf raises 50x25 100x25 100x25 100x25
    ATG back squats 100x10 100x10 100x10
    ez bar 21's 30 40



    interesting workout was pretty good and hard work. the 10 sets of 10 was alot harder on my arms than it was on the other muscles and i was really strugling to hold the bar for the shrugs even when i started using straps. its given me a few more ideas for off/pre season. it's also been a while since ive done deep squats, my quads don't even feel like they've been worked. week off next week and maybe the next depending on how bored/recoverd i get.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  28. #148
    married to squats toad1's Avatar
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    wednesday 5/5/10 bw 95.5kg


    snatch 50x3 50x3 50x3
    bench 57.5x10 80x10 80x10 80x7 70x10 60x10 50x10 50x10 50x10 50x12
    atg squats 70x10 120x10 120x10 120x10 120x10 120x10 100x10 100x10 100x10 100x10
    Lat pull down(lbs) 50x12 90x12 90x8 110x8 110x8 130x8 130x8 130x8 150x8 150x8 150x8 170x8


    bb complex: deadlift, row, hang clean, push press, squat

    40x10- need to work up2 3 sets on this.



    10x10's is an absolute killer. thats the hardest workout ive done in ALONG time if not ever the DOMS in my legs are killing me allready and i was close to being sick a few times. think ive found my hamstrings and i never realised how dominant my right leg is, also left shoulder/trap/area still isnt fully recovered for pressing yet the last set of 50 on the bench was pretty much right side only. lat pulldowns where easier than i thought and i tried that bb complex i came across in 07 hudsons journal decided to stop as my lips went blue and the push press was solid.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  29. #149
    Banned touseef123's Avatar
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    i know he was a late call up but a prem2 centre when trinity are strugling for centres and backs surely you should start him.....i think that says whats going wrong with our club at the mo......i could go on and on and on.
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  30. #150
    married to squats toad1's Avatar
    Join Date: Mar 2007
    Location: edinburgh, scotland, United Kingdom (Great Britain)
    Age: 28
    Stats: 5'8", 226 lbs
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    friday 7/5/10 bw 95.1


    situps on SB 10 10 10 10
    s/s twists 5kg med ball 10 10 10 10
    hanging knee raises 15 15
    vert jumps 6 5 4
    deadlift 90x10 90x10 90x10 90x10 90x10 90x10 120x10 130x10 130x10 130x5 120x5
    bb incline 45x10x10
    bb prone row 60x8x6
    bb row 60x8x6
    EZ curls 30x6x5 32.5x6x2 40x6x3



    still had doms from wed which made this a bit harder, estimated my wieghts better this time. started light on the deads without straps and when my grip went i added more wieght, slightly dissapointed i couldn't get the last set of 10 done but after failing twice at 130kg i had to drop it down. not sure i like high rep deads but time will see. i got the incline spot on last 3reps of the last 3sets where tough and i just got the final rep and no more. not sure what i prefer row wise but i wouldn't of got the full 12x8 had i stuck to the prone rows. this session felt alot tougher to do than the other workout but i felt alot sorer after wednesdays workout. the 30secs between sets is the killer.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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