Thurs Hamstrings with Craig and Mike

Good session tonight. Had to abbreviate it due to time restraints but worked hard none the less.
ssbar box squats
60 x 10 x 2
100 x 10 x 3 (belted on the middle set)
this exercise is great

Chain assisted goodmornings. Set to a bigger ROM this week due to fucking about with the chain height, all good though I like it like that.
60 x 12
100 x 10 x 2, x 8 (belted last set)
60 x 10

Stiff leg deadlifts supersetted with standing abs. Only had time for one exercise so made up my mind to superset it what ever it was.
Stiff legs
60 x 10
100 x 10 x 3 (belted last set)
Standing Abs
42 x 12
48 x 10 x 3
found this tough but it was really good to get into it hard at the end of the set. I like to go through at least one mentally taxing exercise. I find it satisfying. Once I've done it I really put in more on the other sessions and exercises as weird as that sounds.

Wed - Back with Andy and Fry

Wide hammer grip pull downs
140 x 10, 180 x 10, 200 x 10, 210 x 10 x 2, 200 x 10

Seated row, wide grip
72 x 12 x 2
78 x 12 x 2
84 x 12 x 2

Bent Over Rows
100 x 10
120 x 10
130 x 12
140 x 8
130 x 8

Hammer Strength rows
40 x 12
80 x 10
100 x 8
100 x 9
80 x 10

B'hind head pull downs
130 x 10
140 x 10
150 x 9, x 9

Choice session. form on pull downs is better now. I can use my lats better. Happy with the bent over rows but need to tidy up form a bit. Lower back was ok too which is good. Hoovering the gym after training is a good warm down. Andy worked hard and is starting to use some good form. Will boost his control and confidence in the bench once he gets his lats stronger.

Chooseday Chest - with Mike and Craig

Dips,
B/W x 10 x 3
B/W + 20kgs x 10 x 2

Dumbell Inclines
30kgs x 10 x2
32.5kgs x 10 x 2
35kgs x 9, x8

Flat Bench
60 x 10
100 x 8, x 6
90 x 9, x6

Dbell Flyes
17.5kgs x 12 x 2
20kgs x 10, 9, 8

Seated Mach Press
60 x 12
90 x 10 x 3

Bit of a change this week with the dips, which I like. Chest felt much better then last week. Getting closer to the nat bench now so I might throw in a few heavier full range reps to practice tightness and identify where I'm weak. I dont think this needs to take up many sets as a comp wont have many in it. I also want to be prepared incase I end up having to bench raw (unlikely though).

Monday Arms and Legs

Wanted to cathc up on some arm training so snuck in an early session today.
Fatbar curls
45 x 10 x 2
45 x 9
35 x 10 x 2

Dumbell Preacher Curls
15kgs x 10 x 5 - due for a step up on these, funny though because every damn rep feels tough

Hammer Curls
22.5kgs x 10 x 4

Tricep Push Downs
130 x 10
150 x 12 x 2

Overhead rope Ext - with emphasis on the stretch at the top
48 x 10
54 x 10
60 x10 x 2

One Arm Cable lateral ext (just made that up)
18 x 8 x 2
12 x 10 x 2
18 x 10
Need a 15 inbetween these weights....or just get stronger

face pulls (ham grip) - shoulders
66kgs x 12 x 3

Kept everything minimal to keep to much pressure off my elbows

Legs - Later the same day

Squats -
100kgs x 10 x 2
120 x 8, x7
100kgs x 10

Kept this short as my hammies are still on fire.. Ideally I was planning to back this up with some single leg work, but that just wasnt going to happen. Spent a lot of time on the keyboard and had trouble with a tight chest on the squats. Must keep that in mind

Saturday - Bench Shirts & Tris

Short session today. Worked up to an ugly 190kg off 2 boards in the shirt. Not complaining though as I was actually planning to do a 3 board with 190 then try to get down with 2 if I managed the weight ok. Tec didn't listen and chucked a 2 board on. I realised this so pulled the bar down very low ( I think I was over my stomach) to make sure I touched the boards. It ended up being a shitty position (weak) but I managed to press it back up ok. There was a moment I thought it wasn't going to move but it finished up ok.

finished with 6 sets of close grip.
60 x 10 x 2
100 x 8
100 x 9
100 x 10 x 2 The last wo were PBs for me. I feel like I may have got more sets of 10 had I not been working with a shirt before hand.

Went to the sth Island body building champs for a look afterwards. Noticed a severe lack of quad development in every male I saw except Jamil from England.

Friday shoulders with Mike and Craig

Still holding back on shoulders a bit (even thought i trained them twice this week)

Seated barbell press.
40kgs x 10 x 2
60kgs x 8 x 5
60kgs x 6

Dbell raises
12.5kgs x 10 x 5

Front raises suppersetted with upright cable rows
12.5kgs x 10 x 3
30ks x10, 42kgs x 10, 48kgs x10

Face Pulls (to neck - neck pulls?)
66kgs x 10 x 3

Got shirt work tomorrow so I held back a bit today. My shoulders need a lot of work but they get pretty smashed up in the shirt. Will fit in arms tomorrow after the shirt and I'm going to do work for keeping the scaps in a healthy position at the end or start of every session from now until I'm dead.

Thurs Hamstrings with Craig and Mike

SSBar Box squats 15".
65 x 10 x 2
95 x 10 x 2
95 x 8 x 3


Chain Assisted Goodmornings (link 9 - for next week)
60 x 10
90 x 10 x 2
90 x 8
60 x 10

Stiff Legs
60 x 10 x 2
100 x 10 x 3

Leg Curls
These needs work. Most sets were 20kg

GHR
1 x 7
2 x 6

Ab Pull downs
30 x 10
36 x 10
42 x 10 x 2

Was trying to hold off training legs to keep weight down for national bench. Dont care anymore. Dumb fucken plan in the first place. Loved training tonight.