Wasme...pushing beyond 45...

[wasmeFINAFLEX]

I would think if you tweaked your back doing domestic chit...it probably was already a bit fatigued.....you've been pushing the squats and DL's up and up with huge volume

I think you could be right... in any event this has also allowed my shoulder a little extra time to heal up!

Hey a Canuck! I think I'll pop in once in a while....

Welcome man! You are close too being in Maple.

[DocJekyll]

Good to see you back u p to speed man!

[wasmeFINAFLEX]

Good to see you back u p to speed man!

Thanks brother

[wasmeFINAFLEX]

11/10/2017 Chest Accessory (Shoulders, Triceps, Chest)

QUick one this morning before work. Back feeling better by the day... shoulder is still so so, but not as concerned about that.

4km walk preworkout

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
145x12
145x12
145x12




Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10

[wasmeFINAFLEX]

11/11/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10

[wasmeFINAFLEX]

11/13/2017 LEGS

5km fast paced walk prior to lift

Resetting legs, with a new bar. Using a safety squat bar, which I find gives me a slightly different stance, and I can say felt heavy, and crushed my legs - both good things..

Squats (Safety Squat Bar)

BWx10
BWx10
155x5
205x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

- obviously no shoulder impact here, which was nice. All reps were down atg... last set was tough.

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

[fittofattofit]

That's some great volume loading for the legs Simon .... I find the SSB feels like a front squat for me so 225 x 50 reps and going ATG would have given the hams and quads a pounding. Great that the shoulders were painfree!

[wasmeFINAFLEX]

That's some great volume loading for the legs Simon .... I find the SSB feels like a front squat for me so 225 x 50 reps and going ATG would have given the hams and quads a pounding. Great that the shoulders were painfree!

You could be right as both my hams and quads are destroyed... although i did just finish my accessory leg day... perhaps with tears lol

[wasmeFINAFLEX]

11/14/2017 Leg Assistance Day

4.5 km walk preworkout to try and loosen up the legs.

Walking up the stairs after this one, wasnt easy.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12

[wasmeFINAFLEX]

11/15/2017 Chest

Thought my shoulder was ok, but just through feel I felt that 225 was all it had to offer. Increased the reps and got a decent session in. Bit of a let down though not going for 265 again.

4km walk preworkout


Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25

[DocJekyll]

Ya, i have to agree there. Switching over the safety bar is certainly going to impact your weight choices for a little while. Much more like a front squat. Great work with 225. Awesome work, just a different movement.

Nice work around on the presses as well. Smart training.

[Vytis]

Welcome man! You are close too being in Maple.

Sure am. We had our Santa Claus parade last Sunday. The big one's coming up this weekend eh?

Strong press session!

[RT1957]

strong work Simon...I'm guessing you're feeling better!! SSB should be fun for a while

[raynerd]

Putting in some great work Simon! SSB squats are something I have always wanted to try. Think they will serve you well while the shoulder recovers

[wasmeFINAFLEX]

Ya, i have to agree there. Switching over the safety bar is certainly going to impact your weight choices for a little while. Much more like a front squat. Great work with 225. Awesome work, just a different movement.

Nice work around on the presses as well. Smart training.

Thanks Doc, learning that there is no point in furthering an injury just to try to break a PR... lots of time for that yet!

Sure am. We had our Santa Claus parade last Sunday. The big one's coming up this weekend eh?

Strong press session!

Yes it is tomorrow down here.. with all the rain good thing it wasnt today. Thanks man.

strong work Simon...I'm guessing you're feeling better!! SSB should be fun for a while

Back feels good, and shoulder slowly improving - thanks Ron.

Putting in some great work Simon! SSB squats are something I have always wanted to try. Think they will serve you well while the shoulder recovers

Thanks, it was a steal at FitnessAvenue too.

[wasmeFINAFLEX]

11/16/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk preworkout

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
105x12
105x12
105x12



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
165x12
165x12



Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10

[wasmeFINAFLEX]

11/17/2017 Deads with Hex/Trap Bar

4km walk preworkout

Been a couple of weeks since I got through 395, then had a couple of weeks of not being able to dealift. But went for 405 this week. Pulled it once for 3 and then struggled with each pull. But still a PR as i have never pulled close to 400, let alone over it for a rep. So was happy, and gives me something to work on moving forward.

Deadlifts
155x5
245x5
315x3
385x3
405x3
405x2
405x1
405x2
405x1
405x1
405x2
405x1
405x1
405x1

- had to bail on alot of 2nd attempts..

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25

[wasmeFINAFLEX]

11/18/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10

[xR1pp3Rx]

hitting it hard!!

[RT1957]

Nice pulling the 405 still for a lot of reps for never doing 405 before...lots of volume on those accessory days!!

[wasmeFINAFLEX]

hitting it hard!!

Hey man, how goes the battle!

[wasmeFINAFLEX]

Nice pulling the 405 still for a lot of reps for never doing 405 before...lots of volume on those accessory days!!

Thanks Ron, hoping to keeping progressing with these deads

[wasmeFINAFLEX]

11/20/2017 LEGS (yesterday)

This one felt great again. Legs are feeling it this morning, accessory day later..

Squats (Safety Squat Bar)

BWx10
BWx10
155x5
205x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5

- I am liking the extra 2 reps each set.

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

[NoCarbsNoSugar]

you're back at it
hi

[raynerd]

Wow great SSB session. Those 2 extra reps add up to chitpile more volume and intensity! Legs are gonna explode Simon!

[wasmeFINAFLEX]

you're back at it
hi

Trying!

Wow great SSB session. Those 2 extra reps add up to chitpile more volume and intensity! Legs are gonna explode Simon!

Thanks, ya i really like them... adding them to bench as well. I know it brings the weight down a little but that will reduces some the shoulder stress for the time being.

[wasmeFINAFLEX]

11/21/2017 Leg Assistance Day


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12

[DocJekyll]

Nice pulls Simon. Must be feeling good to grab 405 man. You'll be adding reps to it for sure. That said, I have to figure that volume of this magnitude for dl's, at that weight, may take some persistence and fortitude. Serious work there.

SBS volume was outrageous. How did your quads feel a day or 2 after that one?

[xR1pp3Rx]

Hey man, how goes the battle!

winter bulking! found some relief on the debilitating tennis elbow by the way of A.R.T. and grastin... athletic tape. I can almost flex that arm fully again.. trying to stay a little leaner than last year, but want to get into the 230's before I start to cut again. have a good turkey day!

[RT1957]

Wow...going to 10X5 on squats....that's a lot of extra reps!!! strong work Simon