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Project 700 - Road to the Brits

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Ended up heading up to my mums and chilling in her garden. Got a bonus push workout in too as my little bro had his weights n bench set up out the back

Bench
    60kg x 15 for 4 sets
    60kg x 25 for 2 sets

Strict OHP
    60kg x 12 for 5 sets

Back on bench for few more sets to failure and finished with set of OHP to failure
 

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Not updated in a while. Will throw up last few sessions and dates.

26/5/17-----

Back at my mums last night so spent some time in the garden this morning doing bent over rows with 60kg for sets of 12. Did 5 or 6 and finished with a set of 20.

28/5/17-----

Good session today. Has given me a big mental boost. Felt strong is spite of the ridiculous heat in the gym.

Squats
60kg x 5
60kg x 5
100kg x 5
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 8. Had the strength for 10+ easily but was blowing hard from 6th rep onwards

Front squats
60kg 3 sets of 10

Leg press
165kg x 10
210kg x 10
210kg x 10

Leg extensions
90lb x 12 for 3 sets
single leg - 30lb x 12, 35lb x 12, 40lb x 12

Hamstring curls
70lb x 12
80lb x 12
90lb x 12

Done

29/5/17-----

Absolutely f**ked from today. Walked 3 miles plus a heavy push session. Not doing much else now except eating and resting.

DB press (flat)
32.5kg per side x 10
40kg per side x 10
45kg per side x 10

Paused bench
60kg x 5
100kg x 5
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 4

OHP
50kg x 8
60kg x 8
70kg x 7.75 - never quite locked out last rep lol

Tricep pushdowns
110lb x 12
150lb x 12
190lb (full stack) x 12

Machine Dips
60lb x 12
60lb x 12
60lb x 12

Done 

31/5/17-----

Walked another 3 miles yesterday and 1.5 miles this morning.

Just out gym now. Went OK but had to hold back on deadlifts due to tight hamstring, probs from all the walking. Didn't take my stuff with me today so trained with no belt or straps

Beltless Deadlifts (from 4" blocks)
60kg x 5
60kg x 5
100kg x 3
140kg x 3
180kg x 3
210kg x 1

Beltless Deadlifts (from floor)
210kg x 1 for 5 singles

Barbell BOR
60kg x 10
80kg x 10
80kg x 10
60kg x 10

Hyper ext
10
Holding 10kg plate
10
10
10
10

Chins
8
8
5

Preacher curls

32.5kg 3 sets of 10.

Done

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Trained today. Felt good, stronger than I expected.

Squats
60kg x 3
60kg x 3
100kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 6 (vid to follow)
Again legs had more in them on top set but was turning red lol. All moved v fast today

Paused squats (3 sec pause)
130kg x 1 for 3 sets

Single leg extensions
30lb x 10
40lb x 10
50lb x 10
55lb x 10

Hamstring curls
70lb x 12
70lb x 12
90lb x 12

Left it there as final set on ham curls got right hamstring feeling tight again

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Had a bottle of red last night so a tad groggy this morning. Pressed on with gym there (haha pressed on - see what I did there brahs). More.hypertrophy focused today

DB press - flat
32.5kg per side x 8
37.5kg per side x 8
42.5kg per side x 8
50kg per side x 8
25kg per side x 8
25kg per side x 8
Vid of top 2 sets to follow

Cable flyes
60lb per side x 10 for 5 sets

Cybex machine chest press
60kg x 12 for 4 sets

Tricep pushdowns
-rope
80lb x 12
90lb x 12
100lb x 12
100lb x 12
110lb x 12
-bar
110lb x 15
120lb x 15
120lb x 15
120lb x 15
120lb x 15

Done

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Happy with todays session. Ended up going conventional cos f**k sumo.

Deadlifts
60kg x 3
60kg x 3
100kg x 3
140kg x 3
180kg x 3

working sets
220kg x 3
220kg x 3
220kg x 3
220kg x 7
Video'd first n last working set

Lat pulldowns/rear delt cable flyes superset
50kg x 10 / 20lb x 10
60kg x 10 / 25lb x 10
70kg x 10 / 25lb x 10

Hyper extension
12
holding 10kg plate
12
12
12

Seated rows
50kg x 12
60kg x 12
70kg x 12

Done.

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Would like to say today went well but it never... It went very fu**ing well. Expected to struggle following deads the other day as hips and lower back were still tender. Burst/15 now

Squats
60kg x 5
60kg x 5
80kg x 5
100kg x 3
140kg x 3

working sets
165kg x 3
165kg x 3
165kg x 5
Vid of first and last working set to come

Front squat
60kg x 10
70kg x 10
70kg x 10

Leg press
140kg x 12
190kg x 12
240kg x 12

Hamstring curls
70lb x 12
80lb x 12
90lb x 12
100lb x 12

Done

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Today was a good session. Had a spotter so decided to test bench a little

Bench - paused
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 3
150kg x 2. Got this on vid
165kg fail
Nailed the 140x3. Fast off the chest all 3 reps. Thought I had filmed it but never recorded. 150 failed attempting a 3rd rep. 165 wasn't happening, came about 5cm off chest. I think if I had went 140x1 150x1 it might have went but was too burned out by the time I tried it.

OHP (strict)
bar x 10
50kg x 10
70kg x 5
80kg x 5
60kg x 10

Machine dips
50kg x 10
75kg x 10
100kg x 10
100kg x 10
105kg (full stack plus 5kg plate) x 12

V bar pushdowns
70lb x 12
80lb x 12
90lb x 12
100lb x 12

Single arm cable pushdowns
40lb x 12
40lb x 12
40lb x 12
40lb x 12

DB flyes
12.5kg per side x 10
17.5kg per side x 10
20kg per side x 10

DB side raises
12.5kg per side 3 sets of 10

Done

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On 06/10/2017 at 2:53 PM, swole troll said:

how close was the 165kg? 

the 150kg looked solid but more than likely took away from your 165kg attempt 

reckon you would have got it if youd just warmed straight up to it?

140x3 went fast, 150x2 felt comfy but attempted 3rd never moved much off chest. 165 was just not happening. It might have went touch n go but I only bench paused these days. In retrospect I should have went 140x1 150x1 and then 162.5x1 lol.

Wanted to see where I was at for programming next few weeks out though so not all that bothered, first bench miss of 2017 :)

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Excellent session tonight. Went for a pizza hut buffet this afternoon with the mrs so was well prepared.

Deadlift - all hook grip except top set

60kg x 3
60kg x 3
100kg x 3
140kg x 3
180kg x 3
220kg x 1
240kg x 1
240kg x 1
250kg x 1
220kg x 7
Was a little f**ked off as cameraman stopped on 7 as I was about to go for 8th. Put me in a bit of a rage when he said so left it at 7 and had to calm myself down. Got home and watched it back and he also started filming on rep 2, will set camera up myself from now on. fu**ing clown.

Lat pulldowns
50kg x 10
60kg x 10
70kg x 10
80kg x 10

Rear delt cable flyes
20lb x 12
25lb x 12
25lb x 12
20lb x 12

Seated rows
50kg x 12 for 3 sets

Done. Will post vid of 250 and the f**ked up AMRAP

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Forgot to post yesterday:

Very happy with todays session but due to the heat I'm now f**ked. This is in no way related to drinking too much Abbot ale last night :lol:

Box squats
60kg x 3
100kg x 3
140kg x 3
170kg x 3
200kg x 3
200kg x 3
200kg x 7. Got this on vid. Training partner tried to spot me when I didn't need it so you can hear me telling him to f**k off :lol:

Paused squat (3 sec pause)
100kg x 1
100kg x 1
120kg x 1
120kg x 1

Paused Bench
60kg x 3
100kg x 3
120kg x 3
120kg x 3
120kg x 7

Done. Put so much into squats today that bench was a struggle so happy with that last set

 

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Week 1 of deadlifts done. Tough work in this heat

Deadlifts
60kg x 5
60kg x 5
100kg x 5

Working sets
190kg 4x4
215kg 2x2
190kg x 10

Chest supported rows
45kg x 10
55kg x 10
65kg x 10
45kg x 10

Close grip cable pulldowns
50kg x 10
55kg x 10
60kg x 10
65kg x 10

Done. Followed by bubble bath and then tons of food

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Really happy with how my training went again tonight.

Squats
60kg x 5
60kg x 5
100kg x 5
140kg x 5

Working sets
170kg x 3
170kg x 3
170kg x 5. Got vid. Happy with speed and depth tonight

Farmers walk
55kg per hand
75kg per hand
95kg per hand. Video'd this set

Hamstring curls
70lb x 12
90lb x 12
110lb x 12
110lb x 12
70lb x 16

Leg extensions
70lb x 12
90lb x 12
110lb x 12
120lb x 12

Done. F****d!

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Bench today. Everything still going to plan so another good session

Paused bench

60kg x 5

60kg x 5

100kg x 5

Working sets

140kg x 3

140kg x 3

140kg x 3

120kg x 9

Vid of top 2 sets of 140. Wanted a better pause but was on a wobbly bench in squat rack today so will take em. 1st rep of last set lost line and nearly f**ked it but manage to push through.

120kg x 9 was touch n go, again got a vid.

Seated OHP

30kg x 10

40kg x 10

60kg x 10

80kg x 3. Felt twinge in right trap so left it at 3

40kg x 17 - burning!

Tricep extensions

loads of sets n reps til positive failure

Done

 

 

 

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Smashed it tonight

Deadlifts
60kg x 5
60kg x 5
100kg x 5
140kg x 5

working sets
190kg x 4
190kg x 4
190kg x 4
190kg x 4
215kg x 2
242.5kg x 2
190kg x 11
Got top 2 sets on video.

Lat pulldowns - straight bar
50kg x 10
60kg x 10
70kg x 10
70kg x 10

Seated rows
110lb x 10
130lb x 10
150lb x 10

Done and well and truly f**ked

 

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Happy with todays session. Bit of tightness in my legs/hip flexors but still managed to fire through it

Squats

60kg x 5

60kg x 5

80kg x 5

100kg x 5

140kg x 2

working sets

180kg x 2

180kg x 2

180kg x 2

160kg x 6

Bench (paused)

60kg x 5

80kg x 5

100kg x 5

120kg x 1

140kg x 1

165kg x 1 (PB but not counting it as was sloppy as hell, foot off ground and grinded like f**k - would have been red lighted so doesn't count)

130kg x 6

Done. Away swimming now with my oldest girl

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Tonight was good. f**ked now though

Deadlifts
60kg x 5
60kg x 5
100kg x 5
140kg x 5

working sets
195kg x 4
195kg x 4
195kg x 4
195kg x 4
220kg x 2
245kg x 2
195kg x 11

Seated rows
130lb x 10
150lb x 10
170lb x 10

Lat pulldowns (cybex machine)
50kg x 10
50kg x 10
70kg x 10
70kg x 10

Done

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