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Author: Subject: 2016 SQUAT GOALS-----550L.B RAW----700L.B GEARED
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[*] posted on 23-11-15 at 20:38


Quote: Originally posted by CAPTAIN WEAKSQUAT McBomb  
MONDAY

10X10 D.B INCLINE-37.5KG
10X10 BENTOVER ROWS-80KG---SUPER SET

4X12-REPS BARBEL CURLS--40KG
2X15 REPS-- 15KG-BRETTGIBBS FLOOR TRI EXTENTIONS
3X15 REPS-- 10KG BG--F.T.E

u a machine :clap::clap:



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[*] posted on 23-11-15 at 20:43


Quote: Originally posted by Honeybadger McBomb  
Quote: Originally posted by CAPTAIN WEAKSQUAT McBomb  
MONDAY

10X10 D.B INCLINE-37.5KG
10X10 BENTOVER ROWS-80KG---SUPER SET

4X12-REPS BARBEL CURLS--40KG
2X15 REPS-- 15KG-BRETTGIBBS FLOOR TRI EXTENTIONS
3X15 REPS-- 10KG BG--F.T.E

u a machine :clap::clap:


slow twich aerobic power --but alas not so good for powerlifting --lol




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[*] posted on 26-11-15 at 10:40


WED

FRONT SQUATS / STIFFLEG DEADS
80KG-10X10--------75KG 10X10---------SUPER SETS

HAMMER CURLS
15KG X20REPS---X4SETS

PUSHDOWNS
37.5-X15REPS--X5 SETS

Even though the weight was light aerobicly this was a f*@ken killer




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[*] posted on 29-11-15 at 08:17


SAT
10X10-STANDING S.P @ 60KG
10X10-CLOSE G.P.D @ 75KG------super set

BENT LATS
12@15KG
12@25KG--X2SETS
12@15KG

BARBEL SCULL CRUSHERS
5X15@40KG

A.D.B CURLS
4X12@ 15KG per arm




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[*] posted on 3-12-15 at 09:21


MONDAY
10X10 INCLINE PRESS @37.5

14X10 SEATED ROWS@67

4X10 DIPS WITH BAND
3X10--ONE ARM DB CURLS ON INCLINE@ 15KG




WED
7X10-BOX SQUATS@100

7X10 FARMERS DEADS@120




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[*] posted on 3-12-15 at 10:58


you both should be looking pretty cut with 800 odd reps (809) in 3 days :gym: too much work for me I was sweating :situp: just reading it
Good work ethic you got going there Trap:drink:




Current PBs: 37 Ribs, 4 Moro's, 4 Bowls @ Genghis Khan, 5 Very Large Schnitzel's@ Tonkaville
Competition PBs 2012: 37 Ribs. 4 Bowls @ Genghis Khan, 5 Very Large Schnitzel's @ Tonkaville


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[*] posted on 3-12-15 at 23:16


Quote: Originally posted by OB1  
you both should be looking pretty cut with 800 odd reps (809) in 3 days :gym: too much work for me I was sweating :situp: just reading it
Good work ethic you got going there Trap:drink:


upper body is ok --but legs is a differant story--its all been fairly light just healing up the body
one more week--of this reppy stuff
then going to into the J.C ---6 week programe--might be abit of ashock going from 100 to 192kg --lol




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[*] posted on 5-12-15 at 08:50


FRIDAY
SEATED DB PRESS-
6X10 reps @ 25Kg-to easy
1x10 reps @ 37.5-to hard
1x8 reps @ 37.5
2x20 reps @ 25kg

LATPULL BEHIND HEAD
10X10@ 65KG

LYING LATERAL RAISES
4X12@15KG

STANDING BICEP CURLS
3X12 @40KG

opps we missed out close grip bench--just realized--OOOO DEAR




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[*] posted on 5-12-15 at 10:08


Quote: Originally posted by CAPTAIN WEAKSQUAT McBomb  

opps we missed out close grip bench--just realized--OOOO DEAR
such a shame :uhh:



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[*] posted on 8-12-15 at 07:42


MON
5X10@37.7 FLAT DB BENCH
5X15@ 37.5 flAT DB BENCH

SUPER SET
5X10-SUPPOERTED ROWS 60KG
5X15-SUPPORTED ROWS

4x12 @ 60kg incline close grip
2x12-hammer grip db@ 25kg
1x20 hammer grip db@ 15kg




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[*] posted on 12-12-15 at 08:21


THURSDAY--Bit off every thing session

SQUATS-{12 inch box}
60x10
80x10
100x10
120x10
140x10

PULLDOWNS
4X12

SEATED ROWS
3X12

INCLINE PRESS
2X20@--25KG




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[*] posted on 15-12-15 at 12:23


MONDAY

PYRAMID SQUATS
100X10
110X10
120X10
130X10
140X10
140X10
130X10
120X10
110X10
100X10

PYRAMID BENCH--{done none stop}
70x10
80x10
90x10
100x10
110x7
110x7
100x10
90x10
80x10
70x10




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[*] posted on 15-12-15 at 14:09


Good work on the squats. Just making sure ur log gets a comment. k.



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[*] posted on 16-12-15 at 08:12


Quote: Originally posted by Honeybadger McBomb  
Good work on the squats. Just making sure ur log gets a comment. k.


shall we dare to go to --100 120 140 160 180 180 160 140 120 100




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[*] posted on 16-12-15 at 09:49


Quote: Originally posted by CAPTAIN WEAKSQUAT McBomb  
Quote: Originally posted by Honeybadger McBomb  
Good work on the squats. Just making sure ur log gets a comment. k.


shall we dare to go to --100 120 140 160 180 180 160 140 120 100
you go first. I'll be right after you :uhh:



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[*] posted on 16-12-15 at 17:07


Quote: Originally posted by Honeybadger McBomb  
Quote: Originally posted by CAPTAIN WEAKSQUAT McBomb  
Quote: Originally posted by Honeybadger McBomb  
Good work on the squats. Just making sure ur log gets a comment. k.


shall we dare to go to --100 120 140 160 180 180 160 140 120 100
you go first. I'll be right after you :uhh:


I might do in wraps--then take out my tampon and f*@kEN DO IT RAW BABY





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[*] posted on 16-12-15 at 22:31


WED
RACKS BELOW KNEES
100X10
110X10
120X10
130X10
140X10
140X10
130X10-super wide snatchgrip
120x10-swsg
110x10-from floor swsg
100x10-from floor swsg

INCLINE BENCH
60X10
70X10
80X10
90X10
100X10
100X10
90X10
80X10
70X10
60X10

SEATED ROWS
5X12 REPS




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[*] posted on 22-12-15 at 08:57


MONDAY

SQUATS
120X10
130X10
140X10
150X10
160X7
160X8

BENCH
90X10
95X10
100X10
105X10
110X10

DEADS-{RIGHT KNEE NOT WORKING}
120X10
140X10
160X2--blew up gone --lol-knee not good as well




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