Let's get super saiyan!

[dope540]

cool. might add the flat bench work for hte chest day since i'm already doing an incline for my power day.

dips will be in there. i'll be hitting bartendaz style dips soon. muahhahah

[dope540]

sunday 17th jan

wave 4, session 3

temple gym

warm up- usuals

fronts
wu 40kg x 10
wu 60kg x 8
wu 80kg x 4
wu 100kg x 3
wu 120kg x 1
137.5kg x 1, belt from here
127.5kg x 2, 2 x 3


deadlifts
wu 60kg x 10
wu 100kg x 7
wu 120kg x 3
wu 140kg x 3
wu 160kg x 1
167.5kg 3 x 3, with belt


incline barbell press
wu bar x 15
wu 40kg x 10
wu 60kg x 3
80kg x 2
75kg x 1, 2 x 3


seated machine row
wu 7th plate x 10
wu 11th plate x 5
15th plate 6 x 5

rack clean to push press
wu bar x 5
wu 40kg x 3
60kg 3 x 5 (clusters of singles)


overall good session. miscalculated the weight for the first set of fronts, added an extra 10kg unknowingly. grinded it out though. all other reps felt good, full depth. super saiyan mode!

deads are getting hard now. both fronts and deads are approaching current 1rm maxes.

some shimmying of numbers for chest as it's still dead from yesterday. mega boobie and bi doms.


did some shopping for mum after gym at the tescos in town and on the way out this dumb goon just came into the shop and he had a mean look to him, like he was looking for trouble. it being a sunday morning, the store wasnt packed and of all the space he had, he HAD to walk at me.

he tried to shoulder barge me out the way. hahaha i turned away at the last minute and off he stumbles. nearly landing in the krispy kreme shelves.

i do wonder what the hell he was thinking:
1. picking on someone smaller
2. right by the security guard.

[cheef]

la fitness one day the dungeon the next lol good stuff tho meaty skwots and deads and krispy kreme lol is tht selfridges? what a goat oh and how much is it for a month/sesh in the temple?

[Mutated_Hair]

167.5 for 3x3 that puts your 1RM around 185/190 dope?
Great stuff dude!

[khris]

Excellent work on the deads man, do you find when you go that heavy the belt is better than raw?

[dope540]

Quote

la fitness one day the dungeon the next lol good stuff tho meaty skwots and deads and krispy kreme lol is tht selfridges? what a goat oh and how much is it for a month/sesh in the temple?

hahah ahad to regain some man points after yesterdays session at the measly la fitness. nah, it was the tescos metro on new street in town. he was a tool.

its 30quid for a months membership, unlimited usage. i usually pay per session as i work in wolves during hte week. on the price lists it says a fiver for non members and 3.50 per session. no idea whats the difference. but i aint complaining as they only charge me 3.50 and i aint a member. probably cos i go often. bloody bargain with all the kit you get to use, and maybe the special visit from a pro.

Quote

167.5 for 3x3 that puts your 1RM around 185/190 dope?
Great stuff dude!

yup. my dl 1rm with a belt is 190. theres a vid somewhere. took it in mid october 2009. probably had a 200 there, but was close to my comp so kept it at 190.

Quote

Excellent work on the deads man, do you find when you go that heavy the belt is better than raw?

cheers. i find it helps give that extra bit of protection. fully raw would be ace like slw's deads. but after my back injury over a year ago, the belt comes out mostly on the heavy session aka session 3.

[dope540]

this afternoons session after temple gym:

trad.

drill work, 80% volume.

[dope540]

mon 18th january

trad.
full volume, drill work. 3/4 intensity.


kb clean and press, press, presss!!!!!
16kg 3x 12. (6reps per arm)


pull ups- 7
ss
ab wheel rollouts- 7
for 3 sets

handstand presses- 12
ss
ab wheel rollouts- 7
for 2 sets


fun workout. trad still fels blocky, need to relax more. chambering was hard. still got mega doms in chest and bi's. legs a teeny bit sluggish from yesterdays heavy fronts and dl.

hspu hella fun. around a 1/3 of the presses were freestanding. well chuffed. bried moments where my heels came off the wall and was fully balancing on my own AND pressing. woopage!

[dope540]

some soft tissue work, shoulder dislocations, massage balling stuff.

[dope540]

wednesday 20th jan

temple gym

back and tri's with some legs.


warm up= usual

back squats, full depth, oly style

wu bar x 15
wu 40kg x 10
wu 60kg x 3
80kg 5 x 5


rack clean to push press
wu bar x 10
wu 40kg x 3
60kg 5 x 5, last set used hook grip


hammer strength row to hip, underhand grip, both sides at the same time
wu 20kg per side x 10
30kg 3 x 12

hammer strength iso row, overhand grip, elbows out.
wu 20kg x 10
30kg 3 x 11, last set used straps

high pull, snatch grip, from 3 x 20kg plate height.
wu bar x 6
wu 40kg x 5
wu 60kg x 2
80kg 2 x 3
90kg 2 x 3, with straps


dips
bw x 10
bw+5kg 2 x 12


close grip bench press
wu bar x 15
40kg 2 x 12



good session.

first time i've done back squats in over a year. felt comfortable.

rcpp getting better and stronger. super saiyan style.

back toasted.

high pulls, very fun. made lots of noise, all round new fav now.