Time to get it on!!!

[scott_donald]

solid stuff... what rest period do you use for the speed bench....

[TKD]

Lolllol same

We are the same bloke just across the country side

110kg or the ruptured tendon?

solid stuff... what rest period do you use for the speed bench....

Thanks Scott. As a general rule I use 45 sec between sets.

[TKD]

Straight Bar Squat
Bar x10
60kg x5
80kg x3
100kg x1
110kg x1
120kg x1
130kg x1
140kg x1
150kg x1 (330lbs)
140kg x1

Saftey Squat Bar Concentric Good Morning
Bar x8
66kg x5
86kg x5
106kg x5x3

Kettlebell Swing
20kg x15
32kg x10x2
32kg x15

Bench Leg Raise
4x15

Comments:
Things took a while longer than I had hoped for in todays session so I skipped the harness front squats.
Did better than expected in the squat, although my meniscus started to play up at 140kg
The concentric GMs were hard as #¤%"!! A real killer. The SSB really does make the squat/GM alot harder.

Anyway today felt very productive in terms of regaining my lost strength.

[bigbrit]

Well i'm impressed for sure, healthy squat and deadlift there mate.
I guess i have something to aim for then!
Were the squats raw?

[TKD]

Well i'm impressed for sure, healthy squat and deadlift there mate.
I guess i have something to aim for then!
Were the squats raw?

Thanks mate.
max squat and the DLs were with a belt and Rehband sleeves. I need the sleeves for basic knee protection, not looking for "bounce" help out of the hole in the squat

[TKD]

FFS!!!!!

Just when I start to get back into things again ....I get hit by a fukking cold
Be back in a few days with any luck.

[bigbrit]

FFS!!!!!

Just when I start to get back into things again ....I get hit by a fukking cold
Be back in a few days with any luck.

Gutted!
Sh!t happens man, i'm not 100% here after the damn seasonal cold.
Must say though i feel loads better (apart from my knees) through having a week off, rest up pal.

[TKD]

Gutted!
Sh!t happens man, i'm not 100% here after the damn seasonal cold.
Must say though i feel loads better (apart from my knees) through having a week off, rest up pal.

So damn typical
Hopefully be back tommorrow

[TKD]

Saftey Squat Bar Box Squat (Wide Stance)
Bar x10
46kg x5
56kg x2x4
63.5kg x2x4

Conventional Deadlift (Monster Mini Bands)
60kg x5
80kg x3
100kg x1x5
110kg x1 - just wanted to see if I had good bar velocity off the floor at this weight.

Box Front Squat (Harness)
Bar x10
40kg x10x3

GHR Sit Up
x15, x12, x12

Comment:
Box squat went well today. Concentrated more with leading with the chest off the box, maintaining arch throughout each rep.
DLs also went very well. Plenty of speed off the floor at this stage. I'm trying to better my technique here too by keeping my shoulders further back and rather than pulling straight up, pulling back too.
Box front squats were somewhat new to me - hard going, even at that low weight :O

Feels great to be back in business after that damn cold.

[TheProgressiveOne]

So damn typical
Hopefully be back tommorrow

Lucky this didn't stick around too long

Nice efficient session above..wouldn't have taken too long but u look like u got good bang for ur buck with exercise choice...(love compounds too)

Nice glute ham raises too man

[TKD]

Lucky this didn't stick around too long

Nice efficient session above..wouldn't have taken too long but u look like u got good bang for ur buck with exercise choice...(love compounds too)

Nice glute ham raises too man

Thanks man!
I need to get some cardio or GPP in somewhere so I can increase the volume a tad

[TKD]

Speed Bench Press
Bar x10
40kg x5
50kg x3x9 (3 grips used as usual).

BB Floor Press
50kg x5
60kg x5
70kg x5x5

Bent Over BB Row
40kg x15
50kg x12, x12, x10, x12

Seated BB Press
30kg x10
40kg x10, x10, x8, x6

Chest Supported DB Row
15kg x12, x15, x15, x15

Supersetted with.....

Pushdows
20kg x12,x12, x10, x10

DB Hammer Curl
15kg x15, x10, x10

Kettlebell Side Bend
20kg x15x3


Comments:
Holy cat ****!!!! lol That was a killer.
Much faster off the chest with bench press. Floor press was alright.
BB rows were piss weak. I've done 120kg x10 in the past, but that was about 2 years ago. Form was sloppy too back then. Really trying to keep things as strict as possible here with assistance work.

[TKD]

Day Of Disaster!!


Saftey Squat Bar Box Squat
Bar x10
46kg x5
56kg x3
66kg x1
76kg x1
86kg x1
96kg x1
101kg x1
106kg x0 FAIL!!

Rack Pull (Pulled from mid shin level)
**Monster Mini Bands Used**
60kg x5
80kg x5
100kg x5
120kg x1


Comments:
Well I went into this session feeling pretty beat up from last friday's DE session. I did wonder how things were going to work out today.
The saftey squat bar TOTALLY owned me again today, even the warm up sets weren't easy - a sure enough sign that I wasn't properly recovered for the days events.
I felt a minor tweak in my lower back on the pulls so decided to call it quits there and then.

A disappointing session. Gotta take the good with the bad I suppose.

[TheProgressiveOne]

Forget that session mate, it's done

Concentrate on the next

[bigbrit]

Hell of a DE day there mate, do you think the sheer volume depleted your strength for ME day?
Don't worry though, your squats were still good the other day.

[TKD]

Forget that session mate, it's done

Concentrate on the next

Already have mate

Hell of a DE day there mate, do you think the sheer volume depleted your strength for ME day?
Don't worry though, your squats were still good the other day.

Thanks mate. It may well have been too much at the back end of a cold tbh.
Ever tried a saftey squat bar Brit? There are a real nightmare compared to a straight bar.

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

I have decided to use the same ME exercise for two straight weeks on both Bench and Squat/Deadlift days. As opposed to changing every week. This way I feel I'll be able to monitor my progress better.

[calmlikewind]

interesting journal, subbing to see future progress...goodluck! btw loving the in kg part

[TKD]

interesting journal, subbing to see future progress...goodluck! btw loving the in kg part

Thanks for stopping by mate.

I used to post the top set in pounds aswell as kgs...but can't be arsed atm

[TheProgressiveOne]

interesting journal, subbing to see future progress...goodluck! btw loving the in kg part

Why u think I've stuck around for 2 weeks

Tkd knows what's up..

[calmlikewind]

Why u think I've stuck around for 2 weeks

Tkd knows what's up..

ahahaha fo sho! think i have been seeing pounds on the forum so much that i know most conversions off by heart now lol

[bigbrit]

Thanks mate. It may well have been too much at the back end of a cold tbh.
Ever tried a saftey squat bar Brit? There are a real nightmare compared to a straight bar.

No i'll google it to have a peek, i lost interest in gym toys a few years ago, it's coming back though... lol

[TKD]

No i'll google it to have a peek, i lost interest in gym toys a few years ago, it's coming back though... lol

The saftey squat bar.....
http://www.youtube.com/watch?v=0CvR3...7AE179C22D91E2

[TKD]

Today should have been ME bench but I still had some inflammation in the bicep tendon (shoulder). This usually settles down after a few weeks following a lay off.

Concentrated instead on bench assistance work.

Fat Gripz BB Extensions (Lying)
Bar x10
30kg x10
30kg x10
30kg x10
30kg x12
30kg x10
30kg x10

Supersetted with.....

CG Pulldowns
30kg x15
50kg x15
50kg x15
50kg x15
50kg x15
50kg x15
50kg x15

Pushdowns
22.5kg x12
22.5kg x12
22.5kg x10
22.5kg x12
22.5kg x10
22.5kg x10

Supersetted with....

Seated DB Power Clean
10kg x10
10kg x10
10kg x10
10kg x10
10kg x10
10kg x10

Comments:
Not much to say really.

Will get back on track with friday's DE Squat/Deadlift ...LETS KILL IT!!!

[TheMatzah]

In, great pics & solid training.

Avi pic is

[TKD]

Saftey Squat Bar Box Squat (Wide Stance. 2" Below Parallel)
Bar x10
46kg x5
56kg x3
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2

Conventional Deadlift (Doubled Mini Band)
***Set up as follows.....***

60kg x5
80kg x3
100kg x1
110kg x1
110kg x1
110kg x1
115kg x1
115kg x1
115kg x1

Box Front Squat (Harness)
***Here's a pic of my box and GetStrength Harness***

Bar x10
40kg x8
50kg x5
50kg x5
50kg x5

GHR
+5kg x10
+5kg x10
+5kg x10

Comments:
Good session today! Upped the weight with the SS bar and lowered the box height. Speed off the box was faster than last week dispite these two factors - a good sign.
Pulls were easy. Could have gone heavier, but will save that for next friday's DE day.
Box front squats were also pretty easy today. I'm trying to keep these extremely strict with zero rock off the box.
Now....lets hope I recover for mondays ME session quicker than last weeks lol

[TheMatzah]

Loving that conventional DL set-up with the bands! Nice work, not familiar with kg but looked in up in lbs.

[TKD]

Loving that conventional DL set-up with the bands! Nice work, not familiar with kg but looked in up in lbs.

Hi mate!

Ahh sorry, I'll post up the top set in pounds aswell in future (I always used to do that).

...and thanks

[TheMatzah]

Hi mate!

Ahh sorry, I'll post up the top set in pounds aswell in future (I always used to do that).

...and thanks

No worries, found a converter quick. No need to change, I enjoy learning new things.

[TKD]

Bench Press
Bar x10
40kg x5
50kg x3
55kg x3 Close grip
55kg x3
55kg x3
55kg x3 Medium grip
55kg x3
55kg x3
55kg x3 Comp. grip
55kg x3
55kg x3

Reverse Grip Pin Press
40kg x10
40kg x10
50kg x5
50kg x5
50kg x10

CG Pulldown
A pic of my PowerTec pulldown station


30kg x15
55kg (121lbs)x12
55kg x12
55kg x12
55kg x12
55kg x12

Seated BB Press
Bar x15
40kg (88lbs)x10
40kg x10
40kg x10
40kg x10

DB Chest Supported Row
17kg x15
17kg x12
17kg x14
17kg x12
17kg x14

Supersetted with...

Pushdows
22.5kg x15
22.5kg x12
22.5kg x12
22.5kg x10
22.5kg x12

DB Curl
15kg x8
15kg x9

Supersetted with.....

Plate Front Raise
10kg x15
10kg x15

Comments:
Nothing to really rave about here, although I did increase in reps on alot here plus increased the weight on other stuff.
Speed work on the BP was pretty good. Slight shoulder discomfort on the seated presses - felt like the damn bicep tendon again.
Still have tennis elbow in both elbows and was reminded of this whilst doing the db curls.

All in all a pleasing session

[TheProgressiveOne]

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