█──█ U Sqwot m8 █──█

**COBBER** · 09-11-2013, 02:40 AM

Let the gains begin.

**trancebreak** · 09-11-2013, 02:42 AM

In within a minute brah

Edit: Fail

Edit again: Keen to see how the volume work helps you with powerlifting bro!

**COBBER** · 09-11-2013, 02:46 AM

Originally Posted by trancebreak

In within a minute brah

Edit: Fail

Haha GC!! I'm so pumped to get back into it brah. Starting the Mag/Ort Deadlift routine on Saturday and will be experimenting with some 5x5 style squats aswell. Will be sticking to my own Bench method

Angus is peppered!!

**COBBER** · 09-11-2013, 02:49 AM

Squat
bar
60x10
85x5
105x5
130x5
150x5
170x5 (374lbs)

Paused Squat w/chains
5x5@100kg + 20kg Chains

45' Back Extension
5x10@bw

GHR Sit Ups
5x15@bw

Nice & easy first session! Starting light, just getting myself used to squatting 3x/week first before the weight will be ramped up.

**trancebreak** · 09-11-2013, 03:02 AM

Hows progression on squats going brah? Plz tell me madcows hehe

**COBBER** · 09-11-2013, 03:14 AM

Originally Posted by trancebreak

Hows progression on squats going brah? Plz tell me madcows hehe

Sure is brotha!!

Wed - Squat A
Sat - Squat B + Mag/Ort Deadlift
Mon - Squat C

I don't get too fatigued from deadlifts so I should be okay for the triple on Monday lol (i hope), if not then i'll shuffle some things around

**COBBER** · 09-12-2013, 07:36 AM

Seated Press
5x10@75 (165lbs)

Standing DB Press
5x10@32.5's (72lbs)

DB Side Raise
15's x30
17.5's x25
20's x20
22.5's x15
25's x10

Machine Rear Delts
5x20@1.5pps

**wick** · 09-12-2013, 12:18 PM

Originally Posted by COBBER

Wed - Squat A
Sat - Squat B + Mag/Ort Deadlift
Mon - Squat C

I don't get too fatigued from deadlifts so I should be okay for the triple on Monday lol (i hope), if not then i'll shuffle some things around

Good luck brah! What max did you use?

Be prepared for some epic DOMS! Squatting a couple of days after becomes quite painful!

**COBBER** · 09-12-2013, 07:10 PM

Originally Posted by wick

Good luck brah! What max did you use?

Be prepared for some epic DOMS! Squatting a couple of days after becomes quite painful!

Using 265 as my max brah

Yeah bro its gonna be intense. Routine looks sick, I like the volume! Gonna pretty much stick to core work for accessory work untill my body is used to the frequency of all dem squats and deads.

**Tom Bro** · 09-12-2013, 11:18 PM

In on this one

When's the next comp bro?

**COBBER** · 09-13-2013, 04:27 AM

Push Downs
10x30@60

Seated Cable Extensions
10x30@36

EZ Curl
5x10@40

Fat Bar Curl
5x10@40

Rope Curl
5x20@36

ss w/...

Band Push Down
5x30@blue band

Quick but intense sesh on my rest day, 40 sets & 900+ reps in about an hour. So close to 18" arms now!

**COBBER** · 09-13-2013, 04:30 AM

Originally Posted by Tom Bro

In on this one

When's the next comp bro?

He's back! Bro you got strong as hell, tell us how! What's your training like these days?

No plans atm bro, I took a break from the heavy lifting for a few months and did some volume work for a change. Back into it now though so looking forward to attacking some heavy weight

**gabrielsyler** · 09-13-2013, 05:03 AM

In on seeing some big squats!!

**Tom Bro** · 09-13-2013, 03:08 PM

Originally Posted by COBBER

He's back! Bro you got strong as hell, tell us how! What's your training like these days?

No plans atm bro, I took a break from the heavy lifting for a few months and did some volume work for a change. Back into it now though so looking forward to attacking some heavy weight

Haha I never left! I've been following, just never post any more. I've been running a modified cms for bench since early this year. Squats I've only been able to train once a month due to a torn labrum (which only just got diagnosed). Deads has been a high intensity program we use at PTC.

Looking forward to see what kind of numbers you hit man. You should come up to our nationals next year. We're hosting it on the Gold Coast

**COBBER** · 09-13-2013, 11:08 PM

Originally Posted by Tom Bro

Haha I never left! I've been following, just never post any more. I've been running a modified cms for bench since early this year. Squats I've only been able to train once a month due to a torn labrum (which only just got diagnosed). Deads has been a high intensity program we use at PTC.

Looking forward to see what kind of numbers you hit man. You should come up to our nationals next year. We're hosting it on the Gold Coast

Sounds intense man, thats pretty amazing that you can still improve your squat with only 1x/month training. Impressive as hell!

Haha well i've got a lot of work to do before I even think about competing!!

**COBBER** · 09-13-2013, 11:17 PM

Recovery Squat
bar
60x5
60x5
85x5
105x5
2x5@130 (286lbs)

Deadlift
bar
60x5
100x5
140x5
165x2
4x4@185 (407lbs)
2x2@212.5 (468lbs)
185x10 (407lbs)

First sesh of the new DL routine. Felt good

**COBBER** · 09-15-2013, 12:26 AM

Bench
bar x 100
60x10
80x10
100x5
120x5
132.5x6 (292lbs)

DB Incline Press
47.5's x12 (105lbs)

DB Flat Press
55's x12 (121lbs)

DB Incline Flyes
5x12@32.5's (72lbs)

Machine Flyes
5x15

Comfortable 6@292 bench. Smashed the DB work, felt so easy

**COBBER** · 09-16-2013, 03:15 AM

Squat
bar
60x5
85x5
105x5
130x5
150x5
175x5 (385lbs)
130x8

Chin Ups
20
5x5@20 (+44lbs)

WG Pull Down
200x10
5x10@240

Seated Row
5x15@72

BB Curl
5x10@52.5 (116lbs)

DB Preacher Curl
5x10@12.5

Good training....Squats were comfortable still doing everything beltless untill it gets heavier. New cycle of back work today, started light.

Edit: Turns out squats were meant to be a triple.

**gabrielsyler** · 09-16-2013, 03:26 AM

How much you eating a day?

**trancebreak** · 09-16-2013, 03:49 AM

Originally Posted by COBBER

Edit: Turns out squats were meant to be a triple.

Wooops. Better not make that mistake again brah! You might get away with it now but not in a months time hehehe
Seems like great minds think alike in terms of doing lats on MC squat day

**COBBER** · 09-16-2013, 04:07 AM

Originally Posted by gabrielsyler

How much you eating a day?

Lol, never counted a calorie in my life bro. I just try and hit a couple of chicken/rice meals each day as well as a few eggs, couple protein shakes. I eat very simply haha, dont have the moolah to go overboard.

Originally Posted by trancebreak

Wooops. Better not make that mistake again brah! You might get away with it now but not in a months time hehehe
Seems like great minds think alike in terms of doing lats on MC squat day

Haha yeah man. All is well so far! But sht will get real very soon.

You know it brah! Gonna keep goin hard on dem lats, not as much volume as usual but still enough

**COBBER** · 09-18-2013, 01:30 AM

Squat
bar
60x10
90x5
110x5
130x5
155x5
175x5 (385lbs)

Paused Squat w/Chains
5x5@120kg + 20kg (308lbs)

45' Back Extension
5x10@BW+10kg

GHR Sit Ups
5x15@BW+10kg

**azs** · 09-18-2013, 04:44 PM

IN! Let the gains begin

**COBBER** · 09-19-2013, 04:38 AM

Seated Press
5x10@80 (176lbs)

Standing DB Press
5x10@35's (77lbs)

DB Side Raises [100 Reps]
15's x30
17.5's x25
20's x20
22.5's x15
25's x10

Rear Delt Flyes [100 Reps]
5x20

**COBBER** · 09-21-2013, 12:57 AM

Squat
bar
60x5
60x5
90x5
110x5
130x5
130x5

Deadlift
60x5
100x5
140x5
160x3
185x4
185x4
185x4
185x4
212.5x2
237.5x2 (523lbs)
185x10

**trancebreak** · 09-21-2013, 03:50 AM

Loving this setup so far brah. Enjoy mag/ort

**COBBER** · 09-22-2013, 12:18 AM

Originally Posted by trancebreak

Loving this setup so far brah. Enjoy mag/ort

Feeling pretty good so far, was kinda sceptical about whether I could recover enough with all the squats & deadlifts but so far so good

**COBBER** · 09-22-2013, 12:26 AM

Bench
bar x 100
60x10
80x10
100x5
120x3
140x2 PAUSED (308lbs)
150x2 PAUSED (330lbs) <---PR w/pause
160x1 (352lbs)
100x23 (220lbs) <---PR

DB Incline Press
2x20@40's (88lbs)

Good training, 330 paused double & 352 single was pretty comfortable. Finished with some light flyes to stretch out, didn't feel the need to do the rest of my accessory work.

**COBBER** · 09-23-2013, 03:25 AM

Squat
bar
60x5
60x5
90x5
110x5
130x5
155x5
180x3 (396lbs)
130x8

Chin Ups
BWx22
5x5@BW+25 (+55lbs)

WG Pull Downs
210x10
5x10@240+1Chain

Seated Rows
5x15@78

BB Curl
40x10
50x8
60x6
50x8
40x10

Single DB Preacher
5x12

Killed the squats, 180 was comfy as. Back work felt great, upped the weight on everything.

**azs** · 09-24-2013, 04:20 PM

Good to see you're feeling safe on those squats and good job on that paused PR bro

Thread: █──█ U Sqwot m8 █──█

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█──█ U Sqwot m8 █──█

11/9 Squat A

13/9 Shoulders

13/9 Arms

14/9 Squat B & Deadlift W1

15/9 Light Bench

16/9 Squat C & Latazoids

18/9 Squat A

19/9 Shoulders

21/9 Squat C & Deadlift W2

22/9 Heavy Bench

23/9 Squat C & Back

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