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

brutusthebarber

itsallaboutheL wrote: »

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.

Ah never rescind... never.

Sure why would anyone get offended, its only the internet.

brutusthebarber

Shoulders

DB Press
15kg x 15
20kg x 12
30kg x 8 x 2
30kg x 10

SP Machine
65 x 15
70 x 12
80 x 10
100 x 10 Boom

Rear Delts w/ lateral raises

EZ Tri Extensions

Tri Push downs

Rope Push downs

Done.

Pavel66

30kg dumbells for shoulder pressing - very impressive!

brutusthebarber

Today

Box Squats Speed

60kg x 2 x 2
80kg x 2
85kg x 2
90kg x 2 x 5

Reverse Hypers
10kg x 15
15kg x 15
20kg x 15 x 2

Pull Down Abs

Happy enough with the box squats, they are improving each week. That is the end of this wave, I'll do a single next week and then base the % off that.

Stayed away from deadlifting this week and just hit the assistance exercises. I like the reverse hypers. I think I'll stick with them, I need to have some kind of direct hamstring work.

brutusthebarber

Tonight

Bench
40kg x 15
60kg x 12
75kg x 6
85kg x 6 x 2
75kg x 12

DB Incline
20kg x 12
25kg x 12
34ish x 12
39 x 8

Flat Smith
60kg x 25
70kg x burn out x 2

Pec Dec
2x20

BB Curl
Bar x 15
30kg x 12
40kg x 10
45kg x 7

Preacher Curl
20kg x 15
30kg x 6
25kg x 8

Cable Curls

Bench was alright. Lat rep of each set was paused.. Moving the grip out has definitely taken a few kgs off my bench but hopefully it works in the long run.

The smith machine is awesome for repping out.. more pump.

Guns were good.

brutusthebarber

Earlier

Squats
Bar x 10
70kg x 6
90kg x 5
120kg x 3 x 3

Wide Grip Pull Downs

Underhand Pull downs

DB rows
Top set of 40kg x 12

Cable Rows
4x15

Decline Sit ups
4x15

Took it handy today with the squats, nothing major at all. Going for a single to the box now on saturday so resting up for that.

Contemplating using the base smolov rep ranges once per week. That will be my high rep day then I'll keep the box squats low reps high sets. I'll thing on it some more.

brutusthebarber

Shoulders

Seated SP
40kg x 15
60kg x 12
65kg x 10 x 3
50kg x 10 (Drop Set)


SP Machine
60 x 12
70 x 10
75 x 10
85 x 10

Lateral Raise w/ rear delts

Tri Push Downs

Rope Push downs

Solid session earlier. Seated Pressing is grand,just pushing a bit of volume today. Going to take a real bash at the DB pressing the next couple of weeks. The goal is sets across with the 39s!

brutusthebarber

Box Squat
60kg x 2 x 2
80kg x 2
90kg x 2
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
145kg x 1
150kg x 1


Speed Pulls against mini band
60kg x 5
100kg x 1 x 10

Ab Pull Downs

Rows 4x20

Delighted with the squats today. I was hoping for around 120 when I went to the club today. So to get 150 was class. Heaviest I've had on the bar in training is 145!

Speed pulls were good. We have one mini band and we wrap it around the bar and stand on it. All about the speed.

brutusthebarber

Tonight

Bench
60kg x 6
80kg x 6
90kg x 6 x 2
95kg x 5.75
85kg x 11

DB Incline
20kg x 15
30kg x 12
39s x 7
30kg x 13

HS Bench
60 x burnout
80 x burn x 2

Gun stuff.

The aim tonight was 90 x 6 x 2.. well managable. Paused the last rep of each set. Went for the at 95 and was shockingly close to hitting it, bleh. Probably woulda got it fresh but at least the work was put in.

DBs are going well. Might change to flat and see how I fare.

Squats wednesday.

brutusthebarber

Squats

60kg x 5 x 2
80kg x 5
100kg x 3

100kg x 9 x 4

Lat Pull Down

V Handle Pull down

DB Row
20kg x 15
30kg x 12
40kg x 15

Cable Rows

Squats were fine. I'm stealing Smolovs reps and doing them on my "heavy" day. The reps will all be high enough on this day so I can keep the speed squats on saturday. Going to invest in a set of briefs and start getting used to being in tight equipment!

All the back stuff was strong. DB rowing especially.

VIS VIRES

brutusthebarber wrote: »

Squats

60kg x 5 x 2
80kg x 5
100kg x 3

100kg x 9 x 4

Lat Pull Down

V Handle Pull down

DB Row
20kg x 15
30kg x 12
40kg x 15

Cable Rows

Squats were fine. I'm stealing Smolovs reps and doing them on my "heavy" day. The reps will all be high enough on this day so I can keep the speed squats on saturday. Going to invest in a set of briefs and start getting used to being in tight equipment!

All the back stuff was strong. DB rowing especially.

You going to start lifting equipped??

GerSmith

I have your soul. I will return it when you deadlift 200+ kgs, so expect it back soon.


...remember, your soul. I have it.

Hanley

GerSmith wrote: »

I have your soul. I will return it when you deadlift 200+ kgs, so expect it back soon.


...remember, your soul. I have it.

Yeah well Ruairi has yours.


Ohhhhhh YES, I did :D

brutusthebarber

VIS VIRES wrote: »

You going to start lifting equipped??

Thats the plan man.

brutusthebarber

Friday - Shoulders


Today

Box Squats

60kg x 2 x 2
80kg x 8 x 2

Deadlifts

60kg x 5
100kg x 3
140kg x 1
160kg x 1
180kg x 1
200kg x 1

Rows
4x12

Ab Pull downs

Box squats were grand. Still getting used to them but they're goin okay.

Delighted with the deadlift. Time for rack pulls and speed deads and get it moving some more.

_JOE_

Good work on the deads...How's the weight coming along? I remember a while back you mentioned that you might go up to 100kg?

brutusthebarber

Joe - I'm at 92 now. I'm just letting the weight do what it wants while I train.


Tonight

Bench

60kg x 5
80kg x 3
90kg x 1
95kg x 6
100kg x 3
85kg x 10

Flat DB
20kg x 15
30kg x 12 x 3

HS Bench
60 x 12
80 x 12
90 x 12
100 x 10

Pec Dec

Guns

Crosstrainer - 15 mins.

Bench was alright, finally got the elusive 6 with 95. Thrun on a 100 just to get a feel for it again. Its goin alright.

DB bench was grand. We havent really pushed this at all so lookin to see what kind of DBs I can get up for this.

Rest of training was sound.

Pavel66

Nice benching Rob!

brutusthebarber

Tonight

Squats
60kg x 5
80kg x 5
110kg x 7
110kg x 7 x 4 (Belt)

Lat Pull down

Wide Grip

Kneeling Pull downs

DB Rows
Up to 35 for 16

Cable Rows
Sets across at some weight

Rack Pulls
60kg x 5
100kg x 5
140kg x 5
160kg x 5

Squats were grand. Had someone watch them and they were all in so good stuff there.

All the back stuff was grand. I was bet when I hit the cable rows so sat out some sets to get my head together for the rack pulls.
Hitting 160 for 5 is a pretty decent start to the cycle. The last one started at 140 so progress being made here.

Shattered.

Hanley

Kneeling pulldowns? Love it.

brutusthebarber

Friday

Shoulders

Saturday

Speed Box Squats
60kg x 5
80kg x 2
90kg x 2 x 8

Speed Deadlifts
60kg x 5
100kg x 1 x 10

SLDL
60kg x 12
80kg x 12 x 4

Power Shrugs
60kg x 12
80kg x 12 x 4

Chuck V Rows

Ab Pull Down

Solid session there today. No problems with the box squats or the speed deads. Last cycle of them next week.

SLDL and shrugs were fine too, they will stay. Chuck V rows give an unbelievable pump.

podge57

What are Chuck V rows?

Googled 'em, and it just showed your log!

Hanley

podge57 wrote: »

What are Chuck V rows?

Googled 'em, and it just showed your log!

He robbed them off me. Or robbed them off Ger, who robbed them off me.

Set up a high cable with a rope. Back away a few steps. Lean forward slightly. Pull the base of the rope towards your waist keeping your elbows tucked.

EDIT: As seen in the Vogelpohl XXX training DVD

kevpants

You can include a tricep extension at the end of them as well.

brutusthebarber

Chuck V rows = best back pump.

Today

Squats

60kg x 5
90kg x 5
120kg x 5 x 7

Bench
40kg x 10
60kg x 10
80kg x 10
90kg x 9+1 assisted
80kg x 10
60kg x 21

Incline
50kg x 12
60kg x 10 x 3

HS Bench
Sets of 12

DB altenate curls
Concentration curls
Cable curls.

Squats were grand tonight, no problems with sets or reps. Going to back deload on the squatting. Cannot remember the last time I have so now is as good a time as any.

When the wraps arrive I'll get back to moving weight.

Pavel66

brutusthebarber wrote: »

Bench
40kg x 10
60kg x 10
80kg x 10
90kg x 9+1 assisted
80kg x 10
60kg x 21

That's some bench session Rob :eek:

brutusthebarber

Today

Lat Pull Down
Top set of 90kg x 10

Kneeling Pull downs

DB Rows
Top set of 40kg x 12 x 2

Cable Rows

Rack Pulls
60kg x 5 x 2
100kg x 3
130kg x 3
150kg x 1
170kg x 5

The pull downs are going well. I'm not too far off repping out 100kg, will be nice to hit that for a solid set.

Rack pulls were grand, maybe had another rep there at the top but still happy enough. PB territory next week.

brutusthebarber

Today

Shoulders

Seated BB Press

40kg x 15
60kg x 10
70kg x 7
75kg x 5

DB Press
20kg x 15
25kg x 15 x 2
25kg x 12

Lateral raises, seated

Upright Rows

Tric Extensions

Tri Pushdowns

The BB pressing felt very tough today, its close to my best so not too bad.

Everything else was gravy.

brutusthebarber

Morning

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

Speed Pulls
60kg x 2
100kg x 3
110kg x 1 x 7

Chuck V Pull downs

Ab Pull downs with V Handle.

Box squats were sound, they are feeling alot more natural now which is nice.

Always work to be done with the conventional stance.

The ab pull downs with the v handle are alot more different than using the rope handle. They're even more disgusting.

brutusthebarber

Monday

Bench
60kg x 10
80kg x 3
95kg x 6
95kg x 5 + 1 assisted
85kg x 10


Incline BB

HS Bench

Pec Dec

EZ Bar curl
30kg x 9,5,1 r.p

Fat bar cable curls

Preacher curls

Bench was good, the last rep on the second set my form went out the window and I lost it so I think it was there anyway. Incline was ****e.. I really need to start focusing on this.

Guns were tough.. we're pushing the arm stuff a good bit.

Tonight

Some drills.

Cross Trainer - 25 mins.