This is predominently for me to track my progress and training and for tips and tricks from others!

Big leg day yesterday.

Pre-exhausted on leg press (just 4 heavy sets of 320kg x6)

Back Squats:

10x 100 (ATG)
10x 110 (ATG)
10x 120 (ATG)
8x 140 (below ||)
5x 150 (below ||)

Step-ups with 40kg DBs

5 sets x5 step ups per leg

SLDL:

10x 80
10x 100
8x 110
6x 120

Then a warm down set of front squats (ATG obviously)

60, 70, 80 kg all for 10.

That's it! No lunges today... the step ups killed me hard.

Go Will

Step-Ups are great. Out of interest how high is the step?

Bison wrote:Step-Ups are great. Out of interest how high is the step?

It was a bench so a good 2ft or so high at least.

Just asking as I find it requires a slight cheat to get a bit of momentum at the very start if the bench is too high. Especially once you start getting heavier than about 30kg on each DB?

Also worries me about my knees when lowering back down, especially when tired near the end as the impact gets harder and harder.

Oh I totally agree about the momentum. I take them nice and slow and just dig deep and concentrate. If I feel I'm going to hurt myself or don't feel stable I just stop. Our benches are quite sturdy and stable so it does inspire confidence. I was destroyed after them though I can assure you - hence why I stick to 5x5.

I used to try and super set them with SLDL but it was just a little bit TOO tough.

Very strong leg session Will. Good selection of exercises & very good weights.

Back day:

Warm up:

10x3 sets BW Chins

T-bar Rows:

10x 30kg
10x 60kg
10x 75kg
8x 90kg
dropset: 10x60kg

Supersetted with standing pull-down rows (it's hard to describe but it hits the lats hard)

100kgx10 every set (5 sets)

Wide grip pull down:

10x 60kg
10x 70kg
10x 80kg
10x 90kg
dropset: 10x 60kg

BORs (supinated grip)

10x 50kg
10x 60kg
10x 70kg
10x 80kg
dropset: 10x60kg

I went light on BORs today concentrating on very slow controlled movements - very very hard today for some reason.

I didn't do any DB work today as I needed to mix it up a bit I've been doing a lot of DB work recently so wanted to go back to BB work for a bit.

For some reason on back days I always do shrugs (40kg DBs) as a warm down with a couple of pull up sets in between?!

Dumbell chest day today (I fluctuate between BB and DB)

Went for high reps today rather than high weights low reps:

Incline:

12x 25kg
12x 30kg
10x 32.5kg
8x 35kg
8x 35kg

Flat:

5x12x 35kg supersetted with 10x17.5kg flies

Decline:

5x10x35kg

Dips:

4x10xBW

Pull-overs:

4x6x40kg

Did 3 sets of Bicep work as I hadn't done any in ages, BB+20kgx10x3 supersetted with 15kg hammer curlsx8, pull ups BWx8x3

Pretty good session, 1h15mins, as I was quite strict with rest times and I wanted to get home

Nicd work will - I like you exercise sellection - very neat and tidy!

Thanks Simon!

Right today was a bit of a "filler" day...

Powercleans:

12x 60kg
10x 70kg
10x 80kg
8x 90kg
4x 100kg

Deadlifts:

12x 60kg
12x 100kg
10x 140kg
6x 170kg
dropset: 6x 140kg

Bent over lateral rows (DBs):

12x 15kg
10x 20kg
10x 22.5kg
8x 25kg
dropset: 10x 17.5kg

Standing shoulder press:

12x 40kg
10x 50kg
8x 60kg
5x 70kg
dropset: 8x 40kg

And that's it for today!

Uhm WTF!!!!!


100kg powercleans? Please stop that.

What's wrong with powercleans?

Disgusting. That's all I have to say.

Rilla wrote:Disgusting. That's all I have to say.

You love it really you schlaaag.

Thats a monstrous session Will .. massive powercleans then 170 for 6 on deads.. dirty.

Those powercleans are S.E.X.Y. as hell

Very strong session Will!

Very Nice Indeed.. Im not going to lie to you, I shit you not.

Looking good Will

forget the power cleans as i know you are strong on them...

170x6 for the DLs, excellent mate

I'm not forgetting the power cleans. Those are beastly!!

definately, tasty cleans mate.

Cheers chaps. Felt very good yesterday. Everything just seemed to work well.

170kg DLs for 6 I did take a 2/3s breather in between each I have to admit. My 1RM is 210 at the moment (no belt or wraps).

Powercleans well they just kill you - but I love 'em

My whole upper back and shoulders are suffering today though, as do my legs really major DOMS (well not that major but enough to know I had a good work out).

Now a well deserved day off the gym!

I love that feeling when you've pushed yourself and you feel physically like although it was hard work the sense of achievement is amazing. Today I just felt driven to do a high volume workout even though it was a "filler" day, it's where I do a mixture of fullbody/compound exercises that I don't do on particular days i.e. back, chest, leg.

Legs on Thursday!!

I used to get that from really heavy leg days. that feeling of crawling out of the gym then 30 mins later, the blood and oxygen returning streaming throught the body to sort the legs out. kinda like a rush

Leg and triceps today:

Warm up 4x 70kg ATG Front squats

100kg back squats x 10
110kg x 10
120kg x 8
140kg x 8
dropset: 70kg ATG front squats x 10

Calf raises:

4x12x100kg
dropset 70kg x 20

SLDL:

12x 80kg
10x 100kg
10x 110kg
8x 120kg
6x 130kg

3x40kg DB Lunges x 10 reps

CGBP:

12x60
12x80
10x90
7x100

supersetted with cable pull down

4x12x85kg (maximum of the cable machine)

French press:

10x35kg
10x35kg
8x35kg
7x35kg
dropset: 12x25kg

3x12 BW dips

I can feel my legs throbbing... I'm going to be in pain tomorrow!!