█──█ U Sqwot m8 █──█

[COBBER]

WG Pull Ups
12
15x12 (33lbs)
22.5x6 (50lbs)
22

Pendlay Row
60x12
100x12
140x6 (308lbs)
120x12 (264lbs)

WG Machine Pull Down
4x25@3pps

Single Arm Cable Straight Arm Pull Down
4x12-15

+ Light Biceps

Building the big back, been getting new stretch marks on my lats last few weeks so must be working. Those machine pull downs are brutal.

[COBBER]

Speed Deadlift
10x3@120+40Chains

Leg Curl
66+1Chain x20
66+4Chain x15
66+6Chain x7 + 4x negatives
66+6Chain x7 + 4x negatives

Reverse Hack Squat
5x12@3pps

45 Back Raise
4x25@20 (44lbs)

Standing Calf Raise
4x15@3pps slow down, stop, fast up, hold, repeat...grow you fukkin calves!

Yesterday sickening hammy training. Just bout to hit dem boulder shoulders! Angus is peppered.

[trancebreak]

Pissening. I'm doing RDL's for hammies atm but those reverse hack squats look sick as I might have to try em out

[COBBER]

Seated Press
bar
60x10
80x10
90x7 +3 half reps (198lbs)

DB Front Delt Raise
25's x10 (55lbs)

DB Side Delt Raise
22's x10 +5 half reps (50lbs)

Cable Side Delt Raise
24x8 +5 negatives

DB Rear Delt Raise
30's x10 (66lbs)

Cable Push Downs
heavy as fuk set of 15

Skull Crushers
65x10 (143lbs)

Seated DB Triceps Press
45x9 (99lbs)

Training done in 60min, sickening Dorian Yates style. Pretty sure 90x7 was a PR on seated press, 92.5 next week.

Pissening. I'm doing RDL's for hammies atm but those reverse hack squats look sick as I might have to try em out

RHS are good bro, keeps you in the groove.

[azs]

Strong seated press bro. Might start replacing standing OHP with seated for a bit with a wider grip than my usual one to switch things up a bit.

[COBBER]

Back Squat
bar
60x10
100x5
140x5
180x3
200x4 (440lbs)

Hack Squat
4pps x8

Leg Press
9pps x12

Back Squat (again)
140x15 double drop set with 100xheaps & 60xheaps

Leg Extension
stack+35kg x2x12

Standing Calves
4pps x12 & triple rest pause sets

Seated Calves
4 plates x12

Legs destroyed. Squats were much better than last week, tighter and deeper, felt good. Few of the lads were hitting some pissening drop sets on squats so decided to join in. Fuk.

Strong seated press bro. Might start replacing standing OHP with seated for a bit with a wider grip than my usual one to switch things up a bit.

Cheers bro shoulders getting stronger. Yeah I don't like standing press aye, can't do as much weight cause you gotta stabilize your whole body. When your seated your locked in and can overload the delts much better. Training shoulders to get bigger & stronger shoulders not a stronger core lol.

[COBBER]

WG Bench
bar
60x10
90x10
115x5
135x3
152.5x3 (336lbs)

NG Bench
135x7 (297lbs)

DB Incline Press
60's x7 (132lbs)
62.5's x3 (138lbs)

Dips
BWx10
20x12
30x12 (66lbs)

DB Incline Flyes
20's x15
35's x15 (77lbs)

Was really hoping for 336x5 on Bench but wasn't happening. Still a PR though!

[azs]

A PR is still a PR man, I think the training program's goals were just a bit unrealistic. Strong as fuk dumbell incline too bro.

[COBBER]

Chin Ups
12
15x12
30x6 (66lbs)
30x6

Pendlay Row
140x6 (308lbs)

Machine Pull Down
up to heavy set of 8 +forced reps

Straight Arm Cable Pull Over
up to heavy set of 8 +negatives

EZ Curl
heavy set of 12 +negatives

Single DB Preacher Curl
heavy set of 12 +negatives

Kind of a deload trying couple things, proper back day next week.

A PR is still a PR man, I think the training program's goals were just a bit unrealistic. Strong as fuk dumbell incline too bro.

Yeah man, Ed Coan was on the gear so guess it's not an ideal programme to follow lol. Happy with a 3RM PR anyway, wasn't too difficult. Cheers bro, trying to get used to the longer handles on the heavy DBs (62.5-70's) they're much more difficult to hold than the others. Wanna be repping the 70's this year!

[COBBER]

Speed Deadlift
10x3@140 +8Chains (396lbs)

Leg Curl
stack +2Chains x20
stack +5Chains x12
stack +6Chains x8 (+negatives)

Romanian Deadlift
100x12
140x12 (308lbs)

Back Raise Deadlift
60x12
70x12 (154lbs)

Standing Calf Raise
2pps x12
3pps x12 [+triple rest pause, 4,4,3]

Leg Press Calf Press
6pps x12

Good training, changing things up a bit. Hammies are destroyed.

[COBBER]

Seated Press
bar
60x12
80x10
92.5x7 (204lbs) <---PR

DB Front Raise
25's x12

DB Side Raise
22's x12

Cable Side Raise
24x12

DB Rear Raise
25x12

Push Downs
130x10

Skull Crushers
60x12
62.5x10 (138lbs)

Seated DB O/H Ext
45x10 (99lbs)

Bring on the long weekend!

[COBBER]

Bench
bar
60x12
100x5
120x5
142.5x5 (314lbs)
142.5x5

DB Incline Press
50's x10
60's x8 (132lbs)
62.5's x3 (138lbs)
50's x12 (110lbs)

Dips
12
40x8 (88lbs)

Cable Flyes
Fat Bar Curl
DB Preacher Curl

Didn't feel strong on bench today. Might do DB Flat Press next week & go back to Narrow Grip on regular bench, might do paused reps or something.

[COBBER]

Chin Ups
12
12
15x10
30x8 (66lbs)
15x13 (33lbs)

DB Row
25x12
35x12
45x12
55x12 (121lbs)

Seated WG Row
stack x12
stack+20 x12
stack+30 x12
stack+40 x12
stack+50 x10

DB Pullover
42.5x12

Finished with some biceps.

[COBBER]

Speed Deadlift
20x10
60x10
60x10
100x3
140x3
160x3
10x3@160+40Chains (440lbs)

Leg Curl
stack+15 x20
stack+30 x12 [+4negatives]

Romanian Deadlift
60x12
100x12
140x12
160x12 (352lbs)

45' Back Raise Deadlift
40x12
80x10 (176lbs)

Standing Calf Raise
2x10/10/10@2pps [toes in/toes straight/toes out]

Good training. Forgot to write that i've had low back troubles over the past week. But felt fine yesterday and today so hoping I can squat this saturday

[COBBER]

Seated BB Press
bar
60x12
80x10
95x4 (209lbs)

Seated DB Press
35's x14 (77lbs)

DB Front Raise
20's x12 (44lbs)

DB Side Raise
22.5's x12 (50lbs)

Push Downs
130x12

Skull Crushers
62.5x12
65x12 (143lbs)

Seated DB O/H Ext
47.5x11 (105lbs)

[azs]

What did you do to your lower back bro?

[COBBER]

What did you do to your lower back bro?

Dont even know bro lol. Feels fine now though.

[COBBER]

Back Squat
20x20
20x20
60x15
100x5
140x5
3x8@165
140x15, 100x10, 60x10 (big drop set)

Platz Hacks
1.5pps x12
3pps x12

Leg Press
9pps x12

Leg Extension
stack+40 x12

Standing Calf Raise
3.5pps x12,4,3,3 (triple rest pause)

Seated Calf Raise
3.5x10

Back felt fine. Heavier squats next week.

[COBBER]

Bench
20x40
60x20
90x10
110x5
130x3
145x1 PAUSED
155x2 PAUSED (341lbs)
130x8

DB Press
50's x10
62.5's x5 (138lbs
50's x15 (110lbs)

Dips
12
40x9 (88lbs)
50x4 (110lbs)

Cable Flyes
3x12

Also did about 70 pulls ups throughout the training.

[COBBER]

Chin Ups
12
20x10
35x6 (77lbs)
20x13 (44lbs)

T-Bar Row
80x12
120x12
130x12 (286lbs) 100x8, 60x12 [double drop set]

WG Lat Pull Down
stack x12
stack+2Chains x12
stack+3Chains x14

Did some quick biceps before I left. Good training, much prefer T-Bar Row over DB Rows so will stick with that. Posterior Chain tomorrow!

[COBBER]

Speed Deadlift
60x10
100x5
140x5
180x3
10x3@180+40Chains (484lbs)

Leg Curl
stack+20 x20
stack+35 x8

Romanian Deadlift
140x10
180x12 (396lbs)

Back Raise Deadlift
60x10
90x12 (198lbs)

Hammies destroyed. Back raise deadlifts are fuarkin brutal

[COBBER]

Back Squat
20x20
60x20
100x10
140x5
170x3
190x5 (418lbs)
190x5
140x20 (308lbs)

Leg Extension
did some crazy branch warren style stuff, crazy pump!

Seated Calf Raise
did an epic multi drop set from 4 plates down

Gonna start doing some German Volume Training with the safety squat bar next week. Wanna get bigger quads!

[COBBER]

Paused Floor Press
20x40
60x20
90x10
110x5
130x3
140x1
150x1 (330lbs)
155x1 (341lbs)
160x1 (352lbs)
162.5x1 (358lbs) <---PR
150x2 (330lbs)

Paused CG Incline Bench
100x8 (220lbs)
100x8
100x10

DB Press
45's x12 (100lbs)
45's x12
45's x12

Cable Flyes
3x12

DB Preacher Curl
3x10-12

DB Incline Curl
3x10-12

Back into my old school max effort rotation, gotta get past this fuarkin bench plateau i'm on.

[trancebreak]

Was about to say bro you've been stuck between 165-170 for a while aye in for when you crack it!

[COBBER]

Was about to say bro you've been stuck between 165-170 for a while aye in for when you crack it!

Yeah bro sht! reminds me of when I was just about to break 160 for first time, took aggeessss but once I got the 162.5 it didn't take tooo long to get to 170. Now i'm in the same position lol fuarrk. Was soo close to getting 172.5 not tooo long ago literally couple cms off lockout lol. Since then haven't tried anything over 160. Not sure if it's a technique issue or a strength thing but i've always been strong off my chest but weak at lockout, fukin game of inches when it comes to my bench!

[azs]

You look like you have reasonably long arms, so it's probably just the ROM that makes lockout hard?

4 plate bench is just a matter of grinding away man, you'll get to it

[COBBER]

High Bar Squat - no belt
bar
60x10
100x5
140x5
160x3
180x3 (396lbs)

Paused Squat
3x3@140 (308lbs)

BB Walking Lunges
3x2Lengths@40 (88lbs)

GHR
3 sets

Standing Calves
3 sets

Seated Calves
3 sets

SI Joint problems came back hence why I havent been logging. Usual training crew has changed gyms and taken the belt lol so will need to buy a new one! I live real close to this gym atm, but will be moving to other side of town soon so may change gyms (as much as I don't want to!!). SI Joint was still fuked today but decided to squat anyway, gonna book in this week to see a chiro or osteopath to see whats up. Might make an effort to see someone every couple weeks to sort it out as it's impossible to make gains with this problem.

Did 5x5@120 front squats during the week with no SI Joint pain so will FS on Monday, might go bit heavier.

[azs]

SI Joint problems came back hence why I havent been logging. Usual training crew has changed gyms and taken the belt lol so will need to buy a new one! I live real close to this gym atm, but will be moving to other side of town soon so may change gyms (as much as I don't want to!!). SI Joint was still fuked today but decided to squat anyway, gonna book in this week to see a chiro or osteopath to see whats up. Might make an effort to see someone every couple weeks to sort it out as it's impossible to make gains with this problem.

Did 5x5@120 front squats during the week with no SI Joint pain so will FS on Monday, might go bit heavier.

What area are you moving to bro? Hamish and I went halves on a bar the other day and will be buying a squat rack some time in the next few days to try and get a home gym going. Have access to an adjustable bench already and I think a few 20s etc. Will probably be a while before its properly up and running and there are enough weights for deadlifts though.

That sucks about the ongoing injury man. Hopefully the specialists will be able to sort it out.

[COBBER]

What area are you moving to bro? Hamish and I went halves on a bar the other day and will be buying a squat rack some time in the next few days to try and get a home gym going. Have access to an adjustable bench already and I think a few 20s etc. Will probably be a while before its properly up and running and there are enough weights for deadlifts though.

That sucks about the ongoing injury man. Hopefully the specialists will be able to sort it out.

Moving to Halswell area maybe! Will be much closer to work for me. That sounds awesome man, I checked out fitness canterbury and i'm not convinced, too many machines, too small and too commercial I think. Not ideal for the type of training environment I like! Keen as to train with you guys once it's all up and running or try pitch in for equipment. You live in Riccarton? or what

[COBBER]

Paused Bench
bar
60x10
80x5
100x5
120x5
135x1 (297lbs)
5x8@120 (264lbs)

Dips
10
40x9 (88lbs)

Cable Flyes
5x12

Single Arm Push Downs
3x10/10/10...hard to explain

Quick fasted morning training. Will be training again this arvo Front Squats & Back as this mornings training was meant to be yesterday but the gym doors malfunctioned so couldnt get in last night!

Here's 5th set of 120x8 Paused...


PM - Front Squats

Front Squat [beltless]
bar
60x5
100x5
5x5@125 (275lbs)

Pull Ups
5x12, biceps were fried for some reason