Wed - BAck with Andy

Had to make some changes today so ended up training earlier with Andy. Dropped the crazy superset as it was starting to get stale for me. Focused more on good ofrm and a solid amount of volume.

Started with a superset of wide grip chin ups and lat pulldowns. I really think of this as a single exercise.

chins - 6, 6, 5, 6, 6 plus 5 sets x 10 at 150kgs

Chest supported rows
40 x 10
60 x 10
80 x 10 x 3
60 x 10

Dumbell rows. Wanted to start using this exercise again but with a slight variation in that I dont have a knee on the bench. This changes the line slightly for me making it feel slightly different.
32.5kgs x 10 x 5

Behind Head Pull downs
120 x10
130 x 10
140 x 10 x 2
Will add another set next week

On the other exercises I'll probably just add a few more reps to the overall volume and progress the weight by feel. Always want to do more on new sessions but I've finally learnt that it comes back to bite me later.

Tues Chest with Mike and Craig

Declines
60kgs x 10 x 2
100kgs x 10 x 2
120kgs x 8 x 1
130kgs x 5 x 2
120kgs x 8 x 1

Incline Dbell Press
25kgs x 10
30kgs x 10 x 2
35kgs x 10 x 2

Dbell Flyes
15kgs x 10
20kgs x 10, x 12, x 10
15kgs x 10

Flat bench
60kgs x 10 x 2
80 kgs x 8, x 10

Mach press
60kgs x 12
100kgs x 12 x 2, x 9

Will cut out the odd set when the body feels like its not recovering enough between sets to keep the quality high. Having said that I did feel very strong on all my exercises today, managing to keep the tension through my chest, but I did get tight on one side. I think plenty of stretching is in order. Will change a tricep exercise this week to minimize the pressing. Maybe some board work.

Monday - shoulders

Had three days off to rest up a bit. Intended to do a light leg session early in the day but felt like shit so flagged it. Did some shoulders later in the evening.

42kg log press
6 x 12 reps
60kgs log press
x 6reps

Cable side lateral raise
18kgs x 12 x 2
24kgs x 8 x 1
18kgs x 12 x 2

Facepulls
66kgs x 12 x 5
72kgs x 10 x 2

Rear delt flyes (1 arm)
15kgs x 10 x 3

Still taking it easy on shoulders. Will be focused more on improving reps and sets then weight for a few sessions.

Thurs - Bench Shirt with Tec + Arms

Did some crazy bells on the warm up. I like these going to go heavier next week. Worked up to 150 raw of 2 boards which I'm pleased with. Andy pinched my shirt so suited up late once I got it back and finished the heavy stuff with 185kgs off 3 boards. Shirt felt good tonight and I decided to push the groove to a higher point on my chest. Happy with how it went. Have a crack at 2 boards next week.

Tris -
Close grip bench
80kgs x 12
100kgs x 8 x 2
90kgs x 10 x 2

Tate Press
20kgs x 8
17.5 x 8 x 2
17.5 x 10

Overhead Rope Ext - high pully
42kgs x 12
54kgs x 10
66kgs x 10
54kgs x 12 + 7 negatives

Bi's
Fatbar curls
45kgs x 9
45kgs x 7
35kgs x 10 x 2 - These were tough after the shirt work. still felt like I got the job done with them though. Going to have a bit more rest between sets next week but also focus more on eccentric

Standing incline curls
15kgs x 8 x 2
15kgs x 10
Drop set 15kgs x 12, 12.5kgs x 5, 8kgs x 5
Just mixed things up a bit to keep me switched on through a hell of a long session. Going to take 3 days off and come back to do a small amount of legs and some shoulders on Monday. Bit of a last minute plan but I've been fucked for the whole day when I've trained the following morning after a bench shirt session. Not fair on my little girl as I have her for the whole day and usually end up plastered on the couch for most of the morning. Going to spend the down time making the odd ajustment here and there to my training and recovery. Starting to get real swtiched on with the diet now too.

Wed Back with Mike and Andy

Supersets
Lat pulls - straight bar with close grip seated rows

180 x 10, 190 x 10, 180 x10 x 2, 170 x 10 x 2, 160 x 10 x 2

Seated Row 96 x 10, 84 x 10, 78 x 10, 72 x 10 x 5
Going to settle back to weights that allow cleaner reps next week. Will sit on 84 for all the seated rows

Chest Supported Hammer Strength:
80 x 10, 100 x 10, 100 x 8, 80 x 10 x 2

Behind neck pull downs
120 x 10, 130 x 10, 140 x 10 x 2

Finally Come Clean

I've had some people asking me what I'm "taking" lately....I decided its time to stop bullshitting my mates. You might as well all know.

Tuesday Chest With Craig and Fryup

A few changes today. Started with declines. Always liked these. I know a lot of people dont get much carry over in the flat bench but I liken it to benching with an arch a bit.

60 x 10 x 2
100 x 10 x 2*
110 x 10 x 1
120 x 8 x 1
130 x 4 x 1
130 x 5 x 1

I like starting with a lot of sets, and going heavy in the first exercise.

*For some reason Fry was spotting extra close on one set. Maybe he thought my head looked cold so he thought he'd keep it warm with his track suit pants. Struggled not to laugh but managed to finish the set ok.

Incline Dumbells. Did these with as much of a stretch in the bottom as I could get. When I use dumbells I get the best results (and the soreness) from a big stretch. This meant I had to be anal about my shoulder positioning. I know now though that I can go a little shallower next week. I think now my chest is stronger I have/need less of a stretch on these

20kgs x 12
30kgs x 10 x 3
30kgs x 8 x 1

Flyes
Copied Mikes notes about not touching at the top. I also paid attention to the eccentric portion, making sure to emphasis the work the pecs were doing on the way down. Made for a better overall rep and a good pump.
15kgs x 10
20kgs x 10 x 3
20kgs x 8 x1

Flat Bench
60 x 10 x 2
80 x 10 x 1
80 x 6 x 1 - Farted half way through the set and lost it. Tried to reset but wouldnt happen
100 x 6 x 2

Mach Press
80 x 12 x 1
100 x 10 x 1
100 x 12 x 1
80 x 14 x 1

Mike also managed to hit me on the head with a dumbell tonight when I was helping him with the 45's. They must be mean to the help where he's from. Next time I will move faster!

Looking forward to good back session tomorrow. Going to start using some compensatory acceleration in my training where safe too.