JoshW Posted May 21, 2015 Author Share Posted May 21, 2015 Last bench before my new equipment arrives. Literally cannot wait guys! Raw bench: 100kg x 3 120kg x 1 (Warmup) Slingshot bench: 130kg x 1 135kg x 1 140kg x 1 145kg x 1 150kg x 1 155kg x 1 Wide grip today! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 22, 2015 Author Share Posted May 22, 2015 Squats: ass to ground. 60kg x 3 70kg x 3 80kg x 3 90kg x 3 100kg x 1 Barbell curls: Empty bar 15 reps (20kg) 40kg x 5 x 5 Choke closed my GM from 22mm also Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 24, 2015 Author Share Posted May 24, 2015 4 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 25, 2015 Author Share Posted May 25, 2015 Box squats: 40kg x 3 50kg x 3 60kg x 3 70kg x 3 80kg x 3 90kg x 3 100kg x 3 110kg x 1 120kg x 1 130kg x 1 90kg x 10 Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 1, 2015 Author Share Posted June 1, 2015 First time in over a year pressing my bodyweight above my head. Progress is going well! 2 Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 2, 2015 Author Share Posted June 2, 2015 Injured my left rotator cuff so unfortunately have to go light on bench as it hurts like a muthaducka. Bench: 100kg x 3 110kg x 2 115kg x 2 120kg x 1 Lots of curls and skullcrushers to finish off with. Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 9, 2015 Author Share Posted June 9, 2015 Still benching will start logging that again when I start going above 130kg. Arms- Barbell curls empty bar 20kg x 10 reps 25kg x 10 reps 30kg x 10 reps 35kg x 10 reps 40kg x 10 reps 45kg x 8 reps 40kg x 6 reps Poundstone empty bar 100 rep challenge x 1 5lb sledge finger walks 10 sets each hand...ouch!!! Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted June 9, 2015 Share Posted June 9, 2015 I've never done the empty bar challenge...is it as brutal as it looks? Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 9, 2015 Author Share Posted June 9, 2015 It is very brutal especially at the end of a session! Try it man! Try do the 100 without rest too Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted June 9, 2015 Share Posted June 9, 2015 Ill have to give it a shot 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 20, 2015 Author Share Posted June 20, 2015 Exams are over so I can start training properly. Grippers worked up to some parallel set closes of filed HG300. Arms: 10 sets of 10 reps 20kg hammer curls 3 sets of 8 reps 25kg hammer curls Poundstone challenge with a empty 20kg Olympic bar 125reps - 5 sets of 25 reps with 10 second intervals for rest Could not touch my head or move my arm after this set! Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 22, 2015 Author Share Posted June 22, 2015 Light volume shoulder day Strict barbell press 40kg x 8 reps x 10 sets Landmine shoulder press (kneeling) Only something around 15kg on the bar but did 5 sets of 8 reps Adding in a volume day for all body parts to build up some more size Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 25, 2015 Author Share Posted June 25, 2015 Strict shoulder press with a second pause on the bottom 40kg x 3 45kg x 3 50kg x 3 52.5kg x 3 55kg x 3 57.5kg x 3 60kg x 1 62.5kg x 1 65kg x 1 60kg x 2 60kg x 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 28, 2015 Author Share Posted June 28, 2015 Grippers: quick session Warm up- HG200 x 1 HG250 x a few Working: Filed HG300 GHP6 #129 x 3 singles Super Master #133 close miss Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 29, 2015 Author Share Posted June 29, 2015 Few close misses on a #133 SM - 1mm off close! Light shoulder volume- 42.5kg x 6 reps x 10 sets with little rest Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted June 30, 2015 Share Posted June 30, 2015 Few close misses on a #133 SM - 1mm off close! Light shoulder volume- 42.5kg x 6 reps x 10 sets with little rest I thought that you closed coc3 and above? I haven't been on here for a long while due to my back and losing motivation as a result of it being broken, did I miss something. Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 30, 2015 Author Share Posted June 30, 2015 Hey Peter I closed a #3 a number of times back in October last year then lost interest until now. Lost a lot of gripper strength but its coming back! Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted June 30, 2015 Share Posted June 30, 2015 Ahh, okey! You lost interest and stopped training? Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 30, 2015 Author Share Posted June 30, 2015 Lost interest in grippers until now but instead I started DO bending from October 2014- May 2015 but it costs too much to get all the steel I needed. I have lots more grippers this time so I will get the MM0 this time! 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted June 30, 2015 Share Posted June 30, 2015 Train with sledgehammers and keep training your upper body and DO will increase anyways That's how I took the red down. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 30, 2015 Author Share Posted June 30, 2015 Train with sledgehammers and keep training your upper body and DO will increase anyways That's how I took the red down. Will give it another run very soon after MM0. Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 1, 2015 Author Share Posted July 1, 2015 Strict shoulder press: pause on bottom of lift. 40kg x 3 45kg x 3 50kg x 3 52.5kg x 3 55kg x 3 57.5kg x 3 volume pr 60kg x 2 volume PR 62.5kg x 2 volume PR 65kg x 1 Heavy and light shoulder day is going well! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 2, 2015 Author Share Posted July 2, 2015 #133 Super Master Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 3, 2015 Author Share Posted July 3, 2015 Strict shoulder press with pause on chest every rep: 40kg x 13 45kg x 9 50kg x 6 52.5kg x 4 55kg x 3 57.5kg x 3 60kg x 2 62.5kg x 1 65kg x 1 Triceps where aching after the first set! Not used to high reps really. Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 6, 2015 Author Share Posted July 6, 2015 Strict shoulder press: light volume day 45kg x 6 45kg x 6 45kg x 6 45kg x 6 45kg x 6 45kg x 6 45kg x 6 45kg x 6 45kg x 6 45kg x 6 1 Quote Link to comment Share on other sites More sharing options...
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