Let's Rock.. and a little bit of roll

brutusthebarber

Today

Squats
135kg x 5 x 2

Speed Pulls
90kg x 1 x 8

Hamstring Curls
15x3

Ab Pull Downs
40kg x 20 (top set)

Gun show.

Squats were good, first set was a bit wonky but the second was more comfortable. Got through them alright anyway.

Speed pulls were fine.. 6x1 next week.

Loving the ab pull downs. Hit 20 with the weight that I maxed at 10 the last time so its coming on!! Good stuff.

Gun show consisted of curls of the preacher and concentration style!

brutusthebarber

Today

Box Squats
60kg x 2 x 10

Pull Downs
Wide grip and narrow

DB Row
20kg x 12
30kg x 10
40kg x 10

T-Bar Row
Lots

Rack Pulls
60kg x 5
100kg x 2
120kg x 2
140kg x 1
160kg x 6

Probably the worst session so far hangover wise. Any movement at all was pain. Well worth it tho:)

Happy with the rack pulls, last week it was 150 for 6 so some progress there.

My rowing is coming along too which is good. Pull down strength has always been there so I really need to get the rowing up to speed.

brutusthebarber

Yesterday

Squats
60kg x 5
90kg x 5
110kg x 8 x 3

Bench
60kg x 10
70kg x 8
80kg x 8
90kg x 6
Drop
60kg x 10

Incline
60kg x 10
70kg x 6
Drop
60kg x 5

Incline DB
20kg x 12
25kg x 15
25kg x 16

Weighted Sit ups w/ 10kg plate held at face.
Some sets with and without - abs killing me today!

Squats felt really easy. Knocked out the reps without any trouble - probably could have done 3x12 like. In the next few weeks I'm hitting 100kg x 20.

Bench was pretty tough, got some reps in anyway. Same for the Incline. The DBs feel solid tho.

Weighted abs was disgusting. I well prefer the pull downs.

brutusthebarber

Tonight

GHR
10 x 2

Speed Deadlifts
90kg x 1 x 8

GHR
12 x 2

Grand little session. Done in 20 mins. The GHR is class.

brutusthebarber

Today

Seated SP
40kg x 15
50kg x 10
60kg x 8
70kg x 8
50kg x 15

DB Press
20kg x 12 x 3
15kg x 20

SP Machine
55kg x 10
65kg x 10
75kg x 10

Rear Delts w/ Lateral Raises

Tri Extensions

Seated press is coming along each week. I'll hit 70 again next week for 10-12. Everything else was gravy!

brutusthebarber

Today

Squats
70kg x 5
100kg x 2
120kg x 1
140kg x 5 x 2

Speed Pulls
100kg x 1 x 8

Rows

Shrugs
60kg x 20
80kg x 20
100kg x 10

Side Bends

Big PB on the squats. Think my best with that is 4 so happy days today.

Speed pull were good to.. going to pull a single next Saturday.

brutusthebarber

Tonight

Speed Squats
60kg x 2 x 2
70kg x 2 x 5
80kg x 2

Pull Downs
Top set of
80kg x 10
Drop 45kg x 12
Drop 25kg x 18

Close Grip Pull down
Top Set
75kg x 12
Drop 45kg x 12
Drop 25kg x 15

DB Rows
20kg x 12
30kg x 12
40kg x 12

Cable Rows

Rack Pulls
60kg x 5
100kg x 3
120kg x 3
140kg x 2
170kg x 6

Decent session tonight. Speed squats all felt grand. The 80kg was fine. All rows were solid too.

The rack pulls were good too. Serious PB there. Was aiming for 4 like! I'm gunning for this saturday when I hit a single:cool:

brutusthebarber

Yesterday

Squats
60kg x 5 x 2
80kg x 5
100kg x 5
120kg x 6

Bench
60kg x 10
70kg x 8
80kg x 12
Drop
60kg x 8

Incline DB
15kg x 15
20kg x 15
30kg x 14
Drop
20kg x 10

Decline BB Bench
60kg x 12
80kg x 12
80kg x 10
60kg x 18

Pull Down Abs
25kg x 10
30kg x 10
35kg x 10
40kg x 10
45kg x 10

Squats fely sluggish as sh1t. Took it easy on them anyway.

Bench, moved my grip out to pinky on the ring. Will see how I get on here.
Abs are coming on each week, not looking forward to hitting the weighted situps again..

Shoulders tomorrow.

brutusthebarber

Tonight

DB Shoulder Press
15kg x 20
20kg x 15
32kg x 10PB
38kg x 4 + 1 spottedPB

Upright rows w/ cable cross overs

Lateral Raise

Front Raise

DB Extensions

Tri Pushdowns

Pretty happy with the DB presses. Never had over 25kg in my hands in the DB press, so big PBs here.

All the rest was all about getting the burn!

Deadlift tmrw:cool:

brutusthebarber

Today

Squats
60kg x 5
80kg x 5
100kg x 2 x 6

Deadlift
70kg x 3 x 2
120kg x 1
140kg x 1
160kg x 1
180kg x 1 PB
190kg x 1 PmuthfookinB

Delighted with todays work. Hit 180 and it was quite easy (ish). Hit 190 no problem but felt a slight pull in the lower back. I was told my starting position wasn't great. I was going to go for 200 but didn't want to push it and get injured! Still 20kg PB..:cool:

Back to the rack pulls and speed deadlifts. Going to go on a serious deload this week. Head away for a few nights too then back into the following week nice and rested and ready to move some weight! Bam

VIS VIRES

Thats great work man, 20kg PB, unreal!
Next stop 200kg:D

Pavel66

I was delighted for you when I saw your text today Brutus!! You were capable of this in Tullamore - it just didn't happen for various reasons.

brutusthebarber

Back.

Wide Grip Pull Downs

Close Grip Pull Downs

Underhand BB rows
60kg x 12
70kg x 12
80kg x 10
Drop
60kg x 10

Cable Rows - wide

Cable Rows - narrow grip

Good to be back at the weights. Had a nice extended break with waaay too much excess.

Nice bit of work done tonight though. I want to get back into squatting tomorrow or Thursday.

brutusthebarber

Yesterday

Squats
60kg x 5 x 2
80kg x 5
100kg x 5
110kg x 6 x 4

Incline Bench
40kg x 15
50kg x 12
60kg x 10
70kg x 6
80kg x 5

Incline DB
20kg x 15
25kg x 12
30kg x 16
39kg x 5

Done.

Squats were fine, wanted to just ease into it with some reps and sets. Not sure whether to stick with 3x6 or just keep the 3x8. I'll decide next week.

Incline was okay, wanted to hit 6 reps at 80. Will drop back and increase the reps next week.

Incline DB was good. The 30x16 is a PB and so is the 39 x 5. The range of motion with the 39s wasnt great tho. I'll go at them again next week.

cardio,shoot me

training seems to be going well rob, any short term goals you got?

brutusthebarber

cardio,shoot me wrote: »

training seems to be going well rob, any short term goals you got?

Nah man, just want to keep getting stronger. If there is a comp coming up soon I'll set some goals for that but other than that I'll just keep bringing up my lifts.

Tonight

Seated SP
40kg x 15
50kg x 12
60kg x 8
70kg x 10
75kg x 5
Drop
50kg x 15

DB Press
20kg x 12
25kg x 12
30kg x 10
25kg x 12

Front DB raises

Cable cross overs

EZ Bar extensions
10kg x 15
Rest Pause set
14, 10, 6

Tri Push downs

Sit Ups
3x15

Happy with the PBs on the seated press. I defo think pressing yesterday took away a few reps on stuff today but the intensity was still there.

Anyways, squats tmrw. Then back to the normal squat routine on Monday.

brutusthebarber

Today

Squats
60kg x 5
100kg x 5
120kg x 2
130kg x 8PB

Deadlifts against red bands
60kg x 2 x 3
80kg x 3
100kg x 3
120kg x 3
100kg x 3

Rows
20 x 4

Pull down thing

Squats were grand. I could of busted out 10 but 8 was the target and I hit it handy enough. Previous best is 5.

The lads reckon the red band tension at the top is about 50-60 so the 120 is around 170/180 which is decent enough. 120 on the bar is a nice base to work off. Combine this with some rack pulls and hopefully the deadlift will move up some more!

Back is feelin tight enough after the past three days sessions so a day off tmrw then back strong Monday.

brutusthebarber

Tonight

Wide Grip Pull downs

Narrow grip pulldowns
65kg x 12 x 3

Underhand BOR
60kg x 15
70kg x 12
80kg x 15
90kg x 11

Cable Rows

Pull down abs

Tabata squat thrusters - 8 rounds - horrible.

Great heavy session tonight. PBs all round.

The tabata thing was disgusting. Will be doing more of this stuff from now on.. beach season an all that.

BossArky

brutusthebarber wrote: »

Deadlift
180kg x 1 PB
190kg x 1 PmuthfookinB

Excellent. Well done.

200kg soon!

brutusthebarber

Wednesday

Squats
60kg x 5
80kg x 5
100kg x 5
120kg x 2
135kg x 8

Bench
60kg x 10
70kg x 6
75kg x 6
80kg x 6 x 2
70kg x 15

Incline BB
60kg x 10
70kg x 8
Rest Pause Set w/ 70kg
5,3,2

Incline DB
Loads

Thursday - match.

Today

Seated Press
40kg x 15
60kg x 12 x 3

DB Press
20kg x 15
25kg x 12
30kg x 10,8
Drop set
20kg x 10

Lateral Raises w/ rear delt flys.

Tricep Rolling Extensions
12x4

Tri Press downs

Squats on wednesday were solid. Best with that weight is 5 so happy days. 140 on the bar next week. I've dropped the bench back and increased the reps, hopefully that and all the DB work will finally get it moving.

Shoulder pressing was tiring. Pressing on wed plus the match took its toll. Still got some volume in. Deadlift tmrw.

brutusthebarber

Today

Squats
60kg x 5 x 2
80kg x 5

Box Squats
60kg x 2 x 3
70kg x 2 x 10

Deadlift against red bands
60kg x 5 x 2
80kg x 3
100kg x 3
120kg x 3
130kg x 3
100kg x 5

We had a weighing scales with us in Hercs so we tested the band tension. At the top its an extra 70kg.. when it hits your knees its about 30. So essentially I had around 200kg in my hands :cool: Noice

brutusthebarber

Tuesday

Back stuff.

Tonight

Squats
60kg x 5
100kg x 5
120kg x 3
140kg x 7PB
130kg x 8.

Bench
60kg x 12
75kg x 6
85kg x 6 x 2
90kg x 6

Decline
60kg x 15
80kg x 12
90kg x 6
Drop
60kg x 12

Incline Smith
60kg x 3 sets of failure. Burn.

Gunz.


Squats were horrible tonight, no energy. Every rep from 3 onwards was tough as sh1t. Happy to get the PB anyway and was told had 1 more in the tank which is good to hear.

Bench was fine, someone hit the bar by mistake on my first set of 6 with 85 so I was all over the shop. But the next two sets were solid. Last rep of every set was paused.

Incline and gun show was pump tastic. Rest day tmrw then shoulders Friday.

brutusthebarber

Yesterday - Shoulders.

Seated SP
40kg x 15
60kg x 10
70kg x 8
80kg x 2 + 2 assisted. PB
65kg x 12

SP Machine
60 x 12
65 x 12
70 x 12
80 x 13
Drop
50 x 8
Drop
25 x burn city.

Lateral Raises w/ rear delt flys.

EZ Bar tri extension.
10kg x 12
20kg x 10
30kg x 8
10kg x 12

Tri Pressdowns.

Happy enough with the shoulder press. Its been going pretty well so far. I'll be delighted when I have bw on the bar.

Doing this pressing so close to Wed's bench isnt too smart so going to change it around so there are a few days between them.

Bw is around 92. Not trying to get up yet but it seems to be going up anyway.

brutusthebarber

Yesterday

Box Squats
60kg x 2 x 3
70kg x 2
80kg x 2 x 8

Deadlift against red bands
60kg x 5
100kg x 3
120kg x 3
140kg x 3
150kg x 1PB
160kg x 1PB

Rows w/ ab pull downs.

Box squats were fine, I'm still only nailing it on the second rep - need to sort this out.

Delighted with the deadlift. The plan was to hit 140 for 3 and then leave it there. But it was easy enough so I went up. The 160 at lockout was tough although I never thought I wouldnt lock it out.

Back to the speed deadlifts and rack pulls. The rack pulls will prob be done from slightly above the knee.

Pavel66

brutusthebarber wrote: »

Deadlift against red bands
60kg x 5
100kg x 3
120kg x 3
140kg x 3
150kg x 1PB
160kg x 1PB

Very strong Rob! What's it like using the bands?

brutusthebarber

Pav... Its pretty tough going against the bands. If it even slows down a fraction it becomes very very hard. It was nice to do a 3 week wave on it though. You'll have to start getting in on saturdays for heavy squats and deads man!

Yesterday

Death by burpees - 10 rounds.

Tonight

Guns

BB curls
Bar x 15
30kg x 15
35kg x 15
40kg x 8
45kg x 7

EZ Bar curls
20kg x 12 x 3

DB Concentration curls

Ab Pull downs
4x10

Sit up bench s'setted w/ glute ham raise.

Cardio - 15mins.

Nice pump off that session tonight. Nothing major done really just filling in some gaps.

Benchin tomorrow.

Pavel66

I wouldn't be able for the training you guys do :eek:

brutusthebarber

Just do it Pav.

Today - Bench

40kg x 15
60kg x 12
80kg x 3
90kg x 2
95kg x 5 + 1 assisted.
85kg x 10 + 1 assisted.
85kg x 8

Decline
50kg x 15
60kg x 12
70kg x 12
80kg x 12
90kg x 6

Incline Smith
60kg x 3 sets of failure

Pec Deck thing.
2x20

Not too happy with the bench. Was aiming for 6.. bleh. Benching is super ghey.

Loads of volume stuff done after it. More ghey.

Heavy squats tmrw.

brutusthebarber

Squats

60kg x 5 x 2
100kg x 3
120kg x 2
145kg x 5 x 2 PB
120kg x 10

Lat Pull Down

Wide Grip

Underhand Grip

DB Rows
25kg x 15
32.5kg x 12
39kg x 15

T Bar Rows

I went in today looking for a top set of 5 with 145. My previous best with this is one. This has also never been on the bar in training! So I hit 5 and was told to go after another set of 5. Huuuuge PB today.

Back stuff was pump.com. I like the DB rows. My rowing strength is improving anyway which is good.

Rest tomorrow then shoulders friday.

EDIT: Did I miss a post from that itsallabouttheghey lad.. something about him liking benching or something ghey like that???

itsallaboutheL

brutusthebarber wrote: »

EDIT: Did I miss a post from that itsallabouttheghey lad.. something about him liking benching or something ghey like that???

LOL, i posted something about you being ghey.

Then decided to rescind it, what with this whole being P.C lark, wouldn't want anyone getting offended.

Getting offended is gay.