Time to get it on!!!

[TKD]

Progress is progress bro, every u do is 1 more than the guy not doing that rep


Loving the high volume of compounds here...u must hog the squat rack tho :P

This is true mate .

Thanks. Yeah I always hog the power rack ....I own it....in my garage

[TKD]

Saftey Squat Bar Box Squat (Parallel/Medium stance)
Bar x10
46kg x5
56kg x3
66kg x1
76kg x1
86kg x1
96kg x1
106kg x1
116kg x FAIL!!
111kg x1 - The bar got the better of my on this rep and pulled me better.
111kg x1 - Hell yeah, much better. Kept good upper back arch.
113.5kg (250lbs)x1

Cambered Squat Bar Good Mornings
60kg x5
80kg x5
100kg x5
120kg x5
130kg x5
140kg x5
140kg x6 - lost count
150kg (330lbs)x5


GHR
x10
x10
+5kg x10

Bench Leg Raise
x10
x12
x15

Comments.
Kicked ass today. Compared to last monday I increased to box squat by 12.5kg, so not bad at all
I almost equalled my cambered bar GMs best for 150kg x8....just 3 reps off.

Good stuff.

[jeezyreezy]

Awesome Leg day yesterday man. Keep up the great work in here Sub'd

[TKD]

Awesome Leg day yesterday man. Keep up the great work in here Sub'd

Thanks mate. I'm getting closer to setting some long-awaited PRs.

[jeezyreezy]

Thanks mate. I'm getting closer to setting some long-awaited PRs.

No problem. I'm in on this to see how far you can go!

[scott_donald]

dam some great lifting there... glad everything is on the up!!!

[TKD]

Thanks mate. I just hope I can keep things going in the right direction.

[TheMatzah]

dam some great lifting there... glad everything is on the up!!!

your sig is hilarious !!

that's awesome. Have you received these types of emails? 'If you're questioning your sexuality and need someone to talk to email; forum_admin@bodybuilding.com'

Thanks mate. I just hope I can keep things going in the right direction.

Indeed you are no doubt, great vid too! Wish they had a cambered bar where I go..

[TKD]

Flat Bench Press
Bar x10
40kg x5
50kg x3
60kg x1
70kg x1
80kg x1
90kg x1
100kg (220lbs)x1
105kg xFAIL!!
100kg x1

Pin Press
60kg x5
70kg x5
80kg x5
80kg x5

CG Pulldowns
30kg x20
60kg x8
60kg x8
60kg x8
60kg x8
60kg x8

Seated BB Press
Bar x10
40kg x8
50kg x5
50kg x5
50kg x5
40kg x9

Chest Supported BB Row
Bar x12
40kg x12
40kg x12
40kg x12
40kg x12
40kg x12

Pushdowns
30kg x8
30kg x9
30kg x9
30kg x9
30kg x9

Plate Front Raise
10kg (22lbs)x20
10kg x15
10kg x15




Another good session. Happy to get back up to 100kg bench at last. Now ...lets get that last 10kg

[TheMatzah]

Very nice! 100kg ftw How ya feelin' now?

[jeezyreezy]

Nice. You throw a lot of sets in there. Your chest must be pretty tight afterwards.

[TheProgressiveOne]

Flat Bench Press

100kg (220lbs)x1
105kg xFAIL!!
100kg x1

and the race back to a 110kg bench draws ever closer to an end bro

u are getting too strong for ur own good

[TKD]

Very nice! 100kg ftw How ya feelin' now?

Haha thanks Mat. Yeah I know, baby weight. Felt prett damn good after that session

Nice. You throw a lot of sets in there. Your chest must be pretty tight afterwards.

Cheers man! Its time to knock to volume up a notch!! Its mainly my tris and delts that suffer = good thing

and the race back to a 110kg bench draws ever closer to an end bro

u are getting too strong for ur own good

Thanks mate! I will be really happy if I can get that extra 10kg by end of january.


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

HAPPY XMAS TO YOU GUYS!

[scott_donald]

your sig is hilarious !!

that's awesome. Have you received these types of emails? 'If you're questioning your sexuality and need someone to talk to email; forum_admin@bodybuilding.com'

haha... no idea have to ask FA...

[scott_donald]

glad your bench is getting there... some volume after though...

[TKD]

Saftey Squat Bar Box Squat (Wide Stance. 2" Under Parallel)
Bar x10
46kg x5
56kg x3
66kg (145lbs)x2
66kg x2
66kg x2
66kg x2
66kg x2
66kg x2
66kg x2
66kg x2
66kg x2
66kg x2

Con. Deadlift
**Doubled Mini Bands**
60kg x5
80kg x3
100kg x2
110kg x1
110kg x1
110kg x1
120kg x1 (264lbs)
120kg x1
120kg x1

Box Front Squat (Harness)
Bar x10
40kg x8
50kg x4
52.5kg x5
52.5kg x5
52.5kg x5

GHR
BW x12
+5kg x10
+5kg x10
+5kg x10

Supersetted with.......
Kettlebell Russian Twist
16kg x13
16kg x6 - left hip flexor felt strange so stopped and did some.....

Bench Leg Raise
x12
x12
x15

Comments:
Box squats were hard on the first 4 sets, but got my **** together for the remaining sets. Much better glute activatation off the box.
DLs were quite easy. A bit of trouble keeping the shoulders behind the bar though.

One more week, then time to test things again

[TKD]

glad your bench is getting there... some volume after though...

Funny you should say that Scott. I was toying will the idea on the day. Will work it in somehow.

[TheProgressiveOne]

Might use some of that for my leg workout in 15 mins...

Merry birth of baby Jesus day to u also tkd

Koool volume...what sorta rest u putting inbetween those?

I think you'll have a saw ass tomoz...and not in the good way....lol jk

[TKD]

Might use some of that for my leg workout in 15 mins...

Merry birth of baby Jesus day to u also tkd

Koool volume...what sorta rest u putting inbetween those?

I think you'll have a saw ass tomoz...and not in the good way....lol jk

Generally on dynamic days it's around the 45-60sec mark.

My ass is already barking

[TKD]

Due to real life rearing it's ugly head again I was forced to rearrange my training.
I had planned on another week of what I have been doing followed by testing my max SQ and DL.
Max testing will be this week instead.


Squat
Bar x10
60kg x5
80kg x3
100kg x1
120kg x1
130kg x1
140kg x1 - pulled a bit forward. Lack of arch.
150kg x1 - good and steady
160kg x1 (352lbs) - Shaky, but finished the rep.

[b]Very happy with the squatting today. Thats a 10kg increase from last time I tested my squat max, which was about 3-4 weeks ago.
That puts me 12.5kg away from my all time best.
The 160kg was quite shaky, especially mid point. Interesting as I always have my sticking point coming out of the hole.

Will test my DL on thursday

[TheMatzah]

nice work bro man! Hope you had a great weekend..

progressive1 : has lat veins, classic!

[TheProgressiveOne]

progressive1 : has lat veins, classic!

lol 3 weeks ago I was very lean 10%ish...I was looking very vascular (and skinny lol) so I have since upped the cals..still got them veins tho lol



Tkd: nice work on the squat...when life throws you in the deep end u just gotta take it on the chin an move forward...which it looks like u have..

Can't wait for Thursday...am expecting 4 to 4.5 plates

[TheMatzah]

lol 3 weeks ago I was very lean 10%ish...I was looking very vascular (and skinny lol) so I have since upped the cals..still got them veins tho lol

10% nice! stuck at 13 , or 14 now with derty bulking going on

[TKD]

lol 3 weeks ago I was very lean 10%ish...I was looking very vascular (and skinny lol) so I have since upped the cals..still got them veins tho lol



Tkd: nice work on the squat...when life throws you in the deep end u just gotta take it on the chin an move forward...which it looks like u have..

Can't wait for Thursday...am expecting 4 to 4.5 plates

Yeah sometimes things get in the way of our goals, but what ya gonna do?
Thanks mate.

[TKD]

My Deadlift test didn't really go as planned. I was hoping for 200kg, but failed the lift twice. 180kg was all I got today.

Nevermind. I'm not going to lose sleep over it. Next monday is the start of a new cycle for me.

Happy New Year to all

[TheMatzah]

My Deadlift test didn't really go as planned. I was hoping for 200kg, but failed the lift twice. 180kg was all I got today.

Nevermind. I'm not going to lose sleep over it. Next monday is the start of a new cycle for me.

Happy New Year to all

no worries at all young chap, that 200kg lift will be a breeze in the new year.

[calmlikewind]

some sxc lifts in here! you'll get 200 in no time!

[TKD]

no worries at all young chap, that 200kg lift will be a breeze in the new year.

some sxc lifts in here! you'll get 200 in no time!

Thanks guys. I will reach 200kg again soon enough.

[TKD]

Cambered Squat Bar Box Squat (Slightly under parallel).
Bar x10
50kg x5
60kg x3
70kg x1
80kg x1
90kg x1
100kg x1
110kg x1
120kg x1
130kg x1
140kg x1 (309lbs)
150kg xFAIL!!

Rack Pull (Bar about 2" above ankle)
60kg x5
80kg x5
100kg x5
120kg x5
140kg (309lbs)x5
140kg x5
140kg x5
140kg x5

GHR
x12
+16kg (33lbs)x5
+16kg x7
+16kg x7
+16kg x7
+16kg x7

Bench Leg Raise
x15
x15
x15
x15

Seated Saxon Side Bend
2.5kg plate x10
2.5kg x10
2.5kg x10


Comments:
First time using the cambered bar on a box! The 140kg wasn't the best of reps but not to bad either. The bar really sways as you come off the box which makes for a very interesting lift.
Rack pulls went fine but fried my lower back which made me have to exclude the good mornings I'd planned on doing.
GHRs were solid and strict.

A good session

[scott_donald]

180 is a good base to come from... what is the main focus right now???