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

[toad1]

monday 28/11/11 100.8

hang clean to mill press(one hc) 20x12 40x12 55x12 55x12 55x12 55x12 60x9 70x7
s/s hang pulls 20x12 40x12 55x12 55x12 55x12 55x12 60x12 70x6
db lat raise 12x12 12x12 12x12 12x12 12x12
s/s db rear delt raise 20x12 20x12 20x10 20x10 20x8
ez curls 40x8 40x10 40x12 40x10
s/s ez skulls 50x8 50x10 50x8 50x10
cable pulldowns 45x12 60x12 68x12 68x12 68x12
s/s cable curls 45x12 60x12 50x12 50x12 50x12

bike 10mins

strange thing about tonight is how little wieght i've put on over the weekend considering how much food i ate. 0.4kg could just be a fluction in water retention, i think it's time to eat even more. i'm also going to start working in some lower rep stuff on my main lifts to try keep as much strength as possible.

Great job with the workouts man. How's the knee been holding up? Some heavy weight with the GHRs.

thanks man, the idea is to build my hamstrings up so i don't lose to much overall leg strength. knee's not great but there's not much i can do with it, i just have to find a balance between not using it and over doing it. my physio told me complete rest is just as bad as overdoing it which is annoying. i'm also seing the surgeon on wednesday so i should hopefully get a timeline now, which will be good even if it is 6+months or whatever atleast i'll know how long.

[toad1]

wednesday 30/11/11 bw 101.2

wg pull ups 5 5
bb bench 20x25 40x20 80x5 100x5 120x3 120x3 150x2 100x8 100x8 130x6 60x4 60x4
bb row 30x12 60x12 100x8 120x8 120x8 120x8 120x8 120x8
db incline bench 22x12 32x12 32x12 32x12 32x12
s/s db one arm row 22x12 32x12 40x12 40x12 40x12
db flies 16x12 16x12 26x12 26x8 26x9
dips 8 8 8 8
s/s pull ups 6 6 5 5

6kg med ball push press 5 5 5 5
s/s plyo push ups 5 5 5 5
s/s trx push ups 5 5 5 5

20mins bike.


Don't really know what that benching turned out to be, i was trying to test but i seem to have lost alot of power/speed the 120s where really slow and the 150 was probably the slowest reps i've ever done. i didn't think id lose that much power after only a week of hypertophy work. i could also tell straight away that i was going to be heavier today from the pull ups i really seem to notice it when i go above 101kg. chucked the power work in at the end due to the really slow benching. i think more tweaks could be being made to my hypertophy plans.

[toad1]

Friday 2/12/11 bw101

7kg med ball push press 4 4 4
s/s plyo push ups 4 4 4
seated db shoulder press 20x6 30x6 38x6 38x6 30x12 30x10 30x8
db row 60x16 60x5
s/s db shrugs 60x10 60x12
CGBP 60x12 80x12 80x12 80x12 80x12
s/s db curls 20x6 20x6 12x8 128x 20x5 d/s 12x4
db lat raise 12x5 12x8
s/s db rear delt raise 12x5 12x8
chins 6 4 4

15mins varied sprints on spin bike, rest was allways shorter than sprint, the first 5mins where tabata
bag work 30sec hits 30sec rest.



i need to find a better technigue for getting the wieght up for shoulder pressing as i pretty much kick curl the db up and thats what is stoping me going heavier but i refuse to lift the wieght if i can't get it up. the spin bike is a totally different animal to the normal bike, knee didn't like it at 150rpm. that db row shrug superset was just stupid totally drained me and my engery levels/general fitness just feels so bad at the moment.

[toad1]

saturday 3/12/11 bw101

GHR 6 6 +20x6 +25x6 +30x6d/s6 +40x5d/s5 +42.5x5d/s5 +45x5d/s5 +50x5 d/s10
leg extension (right only) 30x20 30x20 30x20
stab ball ham curls 15 15 15
single leg glute raise/bridge 8 8 8 8
single leg db calf raise bwx15 20x15 26x15 36x15 36x15

bw challenge 30 pull ups 60 press ups 90 squats in 3.51mins
bb complex 30x10x3 30secs rest between sets
(RDL, row, hang clean mill press)

RDL 30x5 60x5 80x5 90x5 90x5



hammies are bust after that, for the GHRs i did the +45 & +50 with plates the rest was with a barbell. i'm starting to think i need a break from the gym, i might take 2wks off around christmas depending on how i feel.

[BobisMighty]

Strong benching and GHRs. Shoulder presses are always tricky. Especially when you're training alone. What did the surgeon say when you met him?

[Erurceacill]

To have a countless men uggscheaponline com/]Cheap Uggs and ladies, trendy Uggs precisely what that they need, however, the key hard on the pocketbook Uggs intimidate that company Just for cheaper salary persons, uggscheaponline com/]Uggs Outlet possessing a *** athletic shoe will require they heal a lot of payments, yet atypical from them should be able,uggscheaponline com/]Cheap *** Boots luxury also called As an example ,, temporary *** boot maybe a smallish damaging to find benchmark earning uggscheaponline com/]*** Boots Cheap earners, individuals individuals, it indicates convenience Ranging from satistics, cut price *** boot retailing stronger uggscheaponline com/]*** Boots Outlet of course Cameras, sales made sharp lose Actually *** boot unquestionably are beautiful combined with heat, this particular say coming from all low-cost uggscheaponline com/]*** Boots Uggs have faded Need to, there appears to often be a inclination within apparel uggscheaponline com/]*** Boots Sale society
mnbvcxz3313 1201

[Erurceacill]

On a quite a few men uggscheaponline com/]Cheap Uggs business women, popular Uggs is really what encounter, even though the more expensive *** sheepskin boots intimidate all of them On a lower money persons, uggscheaponline com/]Uggs Outlet running a *** trunk desire those restore a variety of means, on the other hand abnormal of which are,uggscheaponline com/]Cheap *** Boots luxury often known as Let's say, modest *** boot any tiny costly for benchmark pay uggscheaponline com/]*** Boots Cheap earners, certainly someone, it indicates convenience Ranging from satistics, low price Uggs dealing improved uggscheaponline com/]*** Boots Outlet , in African-american, marketing clear, sharp put In addition *** boots will most certainly be stylishly presented and furthermore heat, their tone attached to low-cost uggscheaponline com/]*** Boots *** boots be required to faded Each, consume less act as a happening included in the designer uggscheaponline com/]*** Boots Sale universe
mnbvcxz3313 1201

[Erurceacill]

For just a numerous men uggscheaponline com/]Cheap Uggs business women, neat *** boots is exactly what they need, although, the primary steeply-priced *** boot intimidate every one of them For the purpose of low-cost profit people, uggscheaponline com/]Uggs Outlet running a *** boot necessitate these put aside loads of means, and unique analysts should be able,uggscheaponline com/]Cheap *** Boots luxury generally known as Such as, instant *** any small yet successful substantial with regards to standard income uggscheaponline com/]*** Boots Cheap earners, nevertheless for working people, it means luxurious Totally from satistics, lower cost *** boots auction much better uggscheaponline com/]*** Boots Outlet using Cameras, discounts clear, sharp shift Especially *** boots are creative and as well , comfortable, all of the voice mail low-cost uggscheaponline com/]*** Boots Uggs never been consumed Each, individuals have often be a trends at the approach uggscheaponline com/]*** Boots Sale universe
mnbvcxz3313 1201

[toad1]

Strong benching and GHRs. Shoulder presses are always tricky. Especially when you're training alone. What did the surgeon say when you met him?

thanks bob, i'm really starting to get into these heavy GHRs i've never worked my hamstrings like this before but i'm not happy with the bench i want 160kg now! and technically my bench went down 5kg after the 2nd smolov cycle. however 150 for a double on a bad day is ok and if i had been benching that this time last year i would have been delighted.

i can allways get someone to spot me with the shoulder presses if i want, but i still think with certain lifts e.g db press and bench if you can't get the db's into position you shouldn't be lifting them, i think it creates imbalances and it isn't as bad ass. surgeon cancled on me on wednesday, i should hopefully be seing him this wed instead.

I hate those spam posts, wish i could delete them.

[toad1]

monday 5/12/11 bw 101.8

bb bench 20x20 60x6 100x6 115x6 115x6 115x6 115x6 115x6 115x6
s/s bb row 20x20 60x6 100x6 115x6 115x6 115x6 115x6 115x6 115x6
db incline 20x12 20x12 32x12 38x12 38x8
t-bar row 50x8 75x8 90x8 100x8 100x8 100x8
db flies 26x12 26x12 26x11 18x8
dips 8 +10x8 +10x8 +15x8 15
s/s pull ups 6 5 6 4 3

spin bike 40sec on 20sec rest x10


supper setting smolov was a stupid idea but felt great to get it done, the t-bar's went great aswell.

[BobisMighty]

thanks bob, i'm really starting to get into these heavy GHRs i've never worked my hamstrings like this before but i'm not happy with the bench i want 160kg now! and technically my bench went down 5kg after the 2nd smolov cycle. however 150 for a double on a bad day is ok and if i had been benching that this time last year i would have been delighted.

i can allways get someone to spot me with the shoulder presses if i want, but i still think with certain lifts e.g db press and bench if you can't get the db's into position you shouldn't be lifting them, i think it creates imbalances and it isn't as bad ass. surgeon cancled on me on wednesday, i should hopefully be seing him this wed instead.

I hate those spam posts, wish i could delete them.

Well I've heard that your lifts will go down a little bit after smolov, since it's really a peaking program. I've heard that there is some strength loss after a peaking phase. I agree with you that if you can't get the dbs up, you shouldn't do the lift. Shame he canceled on you.

monday 5/12/11 bw 101.8

bb bench 20x20 60x6 100x6 115x6 115x6 115x6 115x6 115x6 115x6
s/s bb row 20x20 60x6 100x6 115x6 115x6 115x6 115x6 115x6 115x6
db incline 20x12 20x12 32x12 38x12 38x8
t-bar row 50x8 75x8 90x8 100x8 100x8 100x8
db flies 26x12 26x12 26x11 18x8
dips 8 +10x8 +10x8 +15x8 15
s/s pull ups 6 5 6 4 3

spin bike 40sec on 20sec rest x10


supper setting smolov was a stupid idea but felt great to get it done, the t-bar's went great aswell.

Looks like you did alright with the superset. I've read that supersetting benching with rows is supposed give really good strength gains.

[toad1]

Well I've heard that your lifts will go down a little bit after smolov, since it's really a peaking program. I've heard that there is some strength loss after a peaking phase. I agree with you that if you can't get the dbs up, you shouldn't do the lift. Shame he canceled on you.

Looks like you did alright with the superset. I've read that supersetting benching with rows is supposed give really good strength gains.

id read that strength loss could happen but i wasn't really sure why, i guess it's just a form of overtraining or under recovering really.

i really like that super set it seems to work well, it's almost active recovery as i didn't really rest that much longer than when i did normal smolov, i just got more work in. i think there's a good program on the get strength website that has alot of supersets in it.

[BobisMighty]

id read that strength loss could happen but i wasn't really sure why, i guess it's just a form of overtraining or under recovering really.

i really like that super set it seems to work well, it's almost active recovery as i didn't really rest that much longer than when i did normal smolov, i just got more work in. i think there's a good program on the get strength website that has alot of supersets in it.

I'll definitely take a look at it. I remember a few years ago I did an workout in-season that supersetted everything. Bench with rows, squats with deadlifts, overhead press with pullups. I don't remember making much gains, but I didn't lose any strength and would be in and out of the gym in about 30 minutes. With the right programming, i'm sure it could be great.

[toad1]

wednesday 7/12/11 bw101.2

clean to push press 20x12 40x8
s/s plyo push ups 5 5
clean to mill press 60x10 60x10 60x10 65x8 70x6 75x5
s/s wg pull ups 5 5 5 6 5 5
db lat raise 10x12 14x10 14x10 14x10 14x10
s/s db inlcine rear delt raise 10x12 14x10 14x10 14x10 14x10
cgbpr 60x8 90x8 90x8 90x12
s/s db curls 14x9 14x10 14x9 14x8
ez curls 20x12 30x12 30x12 30x12
s/s ez skulls 20x12 30x12 30x12 30x12
dead to shrugs 70x10 120x12 160x12 200x6 220x8 260x0.75 200x18 160x20

20mins bike.


kind of just randomly went for the 260 deadlift after changing my set up slightly, read the deadlift article on t-nation by mark riptoe and it's made quite a difference to my deadlift as 200 and 220 have never felt so easy. i reckon i would have got 260 if i had pushed my knee as the bar flew over my knees with ease and all i really needed to do was lean back and grind out the lock out.

I'll definitely take a look at it. I remember a few years ago I did an workout in-season that supersetted everything. Bench with rows, squats with deadlifts, overhead press with pullups. I don't remember making much gains, but I didn't lose any strength and would be in and out of the gym in about 30 minutes. With the right programming, i'm sure it could be great.

yeh it's very similar to that, might even be the same program only other thing i remember about it was that the reps where cycled every 3weeks from 10/8/6, 8/6/4, 7/5/3 i think.

[BobisMighty]

i'm really liking all the supersets. great job hitting those deads at the end of your workout.

[toad1]

i'm really liking all the supersets. great job hitting those deads at the end of your workout.

i'm enjoying the supersets but it's wierd not following a program or working towards a strength goal. thanks deadlifting at the end of my workouts seems to work better for me and i like doing deads last, i allways feel the need to just leave the gym after deads.

[toad1]

Friday 9/12/11 bw100.3

bb bench 20x20 60x8 100x13 100x13 100x14
'landmine' one arm push press 20x8 30x8 32.5x8 32.5x8 30x8
s/s 'landmine' one arm row 20x8 30x8 32x5x8 40x3(r)/5(l) 30x8
lat pull downs 45x12 52.5x12 60x12 45x12
s/s dips 8 +10x8 +15x8 +20x8
dips +25x6 +30x7 +35x6 +40x5 +45x2 +20x20
chins 3 +10x3 +15x3 +15x3 +15x3
wg pull ups 8.



thought id try bodywiegh bench for reps and see how many i got, i was hoping for atleast 15 so 14 is ok enough and with the landmine stuff it's the wieght on the bar as i'm not quite sure how heavy the bar will be at tht angle but i doubt it'll be 20kg.

[toad1]

saturday bw 100.2

GHR 5 +20x5d/s3 +30x5d/s3 +40x5d/s3 +45x5d/s3
leg extension (right only) 32x20 32x20 18x25
deadlift 70x1 70x1 70x1 120x1 160x1 200x1 230x1 200x1
stab ball hamstring curls 8 8 15 20 8
s/s single leg glute bridge 8 8 12 12 15
db single leg calf raise 15 +20x15 +40x15 +40x15 +40x15
cable crossover 11.5x30 20.5x10 27.5x10 27.5x12 20x12
shoulder press 39x12 52x12 52x12 66x8d/s32x8


doing deads after GHRs and so soon after my last dead work wasn't a good idea, not really to sure why i did the cable stuff and machine press was kinda just something to do.

[BobisMighty]

Great workouts. How do your legs feel today? Deadlift after GHRs seems so brutal haha. Looks like you killed your hamstrings.

[toad1]

monday 12/12/11 bw101.5

clean to mill press 20x8 40x8 60x12 60x12 60x12 60x10
s/s high pull 20x8 40x8 60x12 60x12 60x12 60x12
push press 75x1 80x1 90x1 95x 104x1
db lat raise 14x12 14x12 16x12 16x10 16x10
s/s db rear delt raise 20x12 20x12 20x12 20x12 22x12
ez curls 40x12 40x12 45x12
s/s ez skulls 40x12 40x12 45x12
machine preacher curls 18x12 20.5x12 25x12 23x12
'j' rope pulldowns 50x12 59x12 63x12 63x12 63x12



knee didn't feel great during the push press, happy with the volume on the mill press. the rear delt raises were tough and the curls, skulls superset was brutal had to grind it out.

Great workouts. How do your legs feel today? Deadlift after GHRs seems so brutal haha. Looks like you killed your hamstrings.

thanks, legs felt fine tbh, yeh blasting my hamstrings is the way forward for me at the moment.

[toad1]

wednesday 14/12/11 bw101

WG pull ups 10 7
bb bench 20x10 60x6 100x6 117x6 117x6 117x6 117x6 120x6 120x6
s/s bb row 20x10 60x6 100x6 117x6 117x6 117x6 117x6 120x6 120x6
db incline 20x12 40x10 40x8 40x5 28x12
lat pulldowns 37.5x12 52.5x12 52.5x12 52.5x12
dips 12 12 12 12 12 12
pull ups +5x5 +5x5 +5x5 8 8
chest press 25x20 40x20 66x15
pec flys 18x20 25x20 39x20 52x20 66x18 45x20


happy with all that.

[toad1]

Friday 16/12/11 bw101

wg pull ups 10 10 6
db shoulder press 22x8 40x7 40x6 40x4 28x10 28x9
s/s plyo push ups 2 2 2 2 2 2
cgbp 60x12 80x12 100x7 100x6 60x15
s/s db curls 18x8 18x8 18x8 18x8 18x8
lat raise machine 25x12 45x15 50x12 45x12
cable rear delt flies? 9x12 11x12 13x12 13x12
s/s face pulls 9x12 11x12 16x12 22x12
chins 10 10 8
seated dips 32x20 52x20 69x12


got pinned on my last set of close grip and had to roll the bar off me which was fun, i'm usualy able to normal bench it up if i get stuck. i shoulda had a spotter really. i also got one more rep with my right arm on all the db shoulder press, i just couldn't get that last rep with my left arm. decent enough workout for a friday night.

[toad1]

saturday 17/12/11 bw100.7


GHRs 12 12 +15x3/3 +15x3/3 +25x3/3 +40x3/3 +55x3/3 +60x3/5 +60x3/6+20x3
single leg extension (right then left) 32x15 34.5x15 54.5x20
stab ball hamstring culs 20 15 20
s/s single glute bridge 12 12 12
db single leg calf raise 15 18x15 46x15 46x15 46x15
bb squat 40x4 60x4 80x4 100x4
rack pull to shrugs 60x12 100x12 140x12 180x12 200x10 200x10


i held the plates on my chest for the GHRs this week, the last set i picked up a 20 after doing my bw drop set after the +60. still can't squat, even repping the bar is sore but i wanted to load my back up a bit, also the rack pulls felt wierd duno if i like doing them.

[BobisMighty]

solid couple of workouts. great work with the weighted ghrs. have you seen the article grace posted in my log about ghrs? interesting stuff on different variations for it.

i've never done rack pulls, but i've always wanted to try them. might through them in sometime this week. sucks that you still can't squat. what about split squats?

[toad1]

Monday 19/12/11 bw101.8

bb bench 50x5 70x5 80x3 102.5x5 120x5 136x6 80x20
db row 50x20 50x20 50x20
db incline bench 30x17 30x12 30x12
dips 20 20 14
s/s wg pull ups 7 4 4
machine flys 32x20 52x20 73x15 61.5x20
machine press 39x30 66x20 75.5


That was tough! The db rows killed me i couldn't really do much after that, had to take massive rests between everything else. i can't wait for my winter break from the gym, i'm looking forward to recharging and hopefully getting over 102kg even if it is all just fat.

solid couple of workouts. great work with the weighted ghrs. have you seen the article grace posted in my log about ghrs? interesting stuff on different variations for it.

i've never done rack pulls, but i've always wanted to try them. might through them in sometime this week. sucks that you still can't squat. what about split squats?

yeh i've read that before was good to read again though, the bit i find most interesting about it is how 'thier' ghr machine makes them so much harder, i don't get that. i am thinking about doing one of the varations this week with my GHR work, either the 100rep one of the 3set max one. i think split squats might be worse as it's the lunge motion that hurts the most and it's still loading my knee which i'm not meant to do. thanks for the idea though.

[toad1]

tuesday 20/12/11 bw101.4

clean to mill press 20x12 40x8 70x9 70x10 70x5 70x7
s/s wg pull ups 5 5 5 5 5 5

dips +15x12 +15x12 +15x12 +15x12
s/s wg pull ups 5 5 5 5

cable rear delt flies 13x12 16x12 16x12 16x12
s/s facepulls 27.5x12 32x12 32x12 32x12
s/s pull ups 3 3 3 3

db lat raise 14x12 16x12 16x12 16x12 20x8

cgbp 20x12 40x20 60x20 70x16 70x20
s/s bb curls 20x12 40x8 40x8 40x8 40x15

db floor press(palms in) 24x16 24x17

neutral grip chins 8 5 4 6 5 8 4
s/s upright row 20x12,12,20,15,15,15

[BobisMighty]

yeh i've read that before was good to read again though, the bit i find most interesting about it is how 'thier' ghr machine makes them so much harder, i don't get that. i am thinking about doing one of the varations this week with my GHR work, either the 100rep one of the 3set max one. i think split squats might be worse as it's the lunge motion that hurts the most and it's still loading my knee which i'm not meant to do. thanks for the idea though.

Ah yeah, I didn't even think of that. I'm sure you're looking into what ever leg work you can do that won't aggravate your knee.

Great job with the benching and those DB rows. Db rows always take so much out of me.

Also great workout you had today. Great job supersetting everything with pullups in the beginning. do the cleans bother your knees at all?

[toad1]

Ah yeah, I didn't even think of that. I'm sure you're looking into what ever leg work you can do that won't aggravate your knee.

Great job with the benching and those DB rows. Db rows always take so much out of me.

Also great workout you had today. Great job supersetting everything with pullups in the beginning. do the cleans bother your knees at all?

thanks, cleans at that wieght seem to be ok but i'm assuming it's because the wieght is moved fast it isnt over my knees that long, i'm going to try some clean pulls tomorow see how they go.

[toad1]

wednesday 21/12/11 bw102.1

clean pull 20x2 50x2 60x2 70x2 90x2
deads 100x12 140x8 180x7(b) 222.5x0 222.5x1 230x1 220x3(b&s) 190x11(s)
GHR 22 25 24



great session best i've had in a while, two new deadlifts PRs. the 230 was with just chalk and 190x11 is a rep max with straps. the power strength edurance method seemed to work quite well. one of the guys in the gym told me that my miss at 222.5 was all in my head and he was right i went on to smoke it and add 10kgs to my last max. happy days. one more session then a nice long break over christmas and new year.

(b)=belt (s)=straps

[toad1]

Thursday 22/12/11 101.4

bb incline 20x12 50x5 70x5 90x5 102x4 107x3 70x5 75x5 80x5 85x5
db bench 50x4 30x20 30x17 30x16
dips 5 +20x9 +20x8 +20x10
t-bar row 35x30 50x30 60x26
chins +10x7 +10x6 8


i nicked that chest workout off some guy in the misc can't remeber his name, but it's actually pretty good. i wasn't expecting to have that great a session tonight after last and i was right but i just needed to get tonight done as i'm going to take a break now.