Westside, Kiwi's and Training OCD!!!! welcome to my world...

haha, cheers dude!!

right, today-

Bench-
90x8
110x6
130x3 --- all warm ups
145x3* 2 sets --- working sets

triceps 'death' --- will explain after
100kx 5 full range, 5 '3 board', 5 '5 big partials'...
90kx the above...

DB row/ superet with Facepulls
50kx8 / 35kx8 * 3 sets --- 90 sec rest between supersets

BB shrugs-
100kx12 * 3 sets --- 2 sec pause at the top

Straight BB curls-
45kx12* 3 sets

great session.
now the 'tricep death' is a good one.. basically a CGBP, with a decent weight on..
first u do 5 full range reps, followed by 5 reps taken from about 5 inches from the chest to full extension, follwoed by 5 good partial reps (slightly bigger than partials)... absolutely kills!! totally annihialted the triceps :-(
the DB row and facepull superset was awful as well! totally screwed me over :-( haha... good session nonetheless... bench will be creepin up soon enough.. only done 3 sessions on flat bench in about 3 months..

So the CGBP was kinda like a 21s variation then, yeah. Sounds nasty.

If I had only done 3 bench sessions in 3 months I'd be pressing about 40kg I reckon LOL

haha.. thats flat bench tho, ive still obviously been doin a version of bench press (incline)..

yeh mate its kinda like 21's... give them a try sometime, really are nasty.. i thought id try use a weight that was still pretty heavy to begin with, not too far from my 'heavy' weights, and i failedmiserably... think it would be easier if u had the boards that powerlifters use to do them tho as this is what ur supposed t use but i dont have them.. think next time i may get my trainin partner to put weight plates on my chest instead of stoppin the bar dead inches from my chest etc, this seemed t nail the tris even more and i felt it massively on the last set...

That tricep set sounds killer mate, might have to try on of those tomorrow.

That tricep set does sound like it would get a bit of a pump on lol..

'bit of a pump'?? haha.. honestly dude, try it!
its tough......... to say the least..

I may give it a go next workout if i remember and then ill report back when im in tears lol. 

cardio night tonight- was gonna do 30 mins on th ebike followed by some of the barbell complexes, but the gym was rammed, filled by olympic lifters, takin up far tooooo much f*ckin room!!
so;

did 30 mins at a pretty good pace on the upright bike at the gym, got home and did

deadlifts
Bb row
hang cleans
push press
squat jumps
squat shoulder press
Good mornings
lunges

8 reps on each exercise, one after the other.. bout 60 secs between each round, and i did 3 rounds of that!! BLOODY HARD!!
lovin it tho..

next complex day wil be with either DB's or a 20k plate :-)

BB complexes are great, I miss them and the vomit inducing effects of them haha!
 
What weight were you using on the one above mate?

im just ggettin t grips with them so at the moment im just usin approx 25k... i do them in my garage with an old york set...im gettin thru them tho which obviously means its not heavy enough.. as i said tho, im gonna alternate between DB, BB and 20K plate complexes..

they dont have take their toll on ur breathing!! haha, jesus christ!!

20kg is a decent starting weight mate, it's suprising just how heavy it feels after the first 2 sets.  I used them when I was fighting and it was pure hell!  Think I got upto about 50kg but then nearly died haha!
 
Instead of 3 rounds of 8, do 1 round with 10 reps on each exercise, the next with 8, then 6,4,2.  You'll not believe just how hard 2 reps are at the finish.

did that th eother day in my grage mate..
started with 6 reps, went to 5, 4, 3 and was goosed, so waited another couple o mins and did the 6 rep set again..
50k's a good effort.. was that flat out as well?like, quick transitions between each exercise??i find im fine til the squatting movements come in, and the squat jumps proper take it out of me.. massively!!

No rest between trasitions, I used to do it in the squat rack (as only me and a few others at the gym actually use it for other things than curling), so I could get to the next exercise easy/easier and as quick as poss.
I find doing things like this flat out gives the best results as your body adapts very quick to them, I suppose it has to otherwise it would be even worse the next time you did it.

I'd prob pass out after the first round at the min.

today-

front squats-
warm up, in 10k increments to

125kx3* 2 sets --- comfortable. Back is playing up slightly, could i have had a few more reps?? yep.. up the weight next week.

1 Legged SLDL's-
45k x 8* 3 sets

BB Lunges-
50kx 10* 3 sets

Lying Leg curls-
60kx10* 3 sets

good sesh. legs feel massively pumped

Feling tight today then?

Tidy little session nonetheless

yeh mate.. been doin a bit of uni work recently, so spendin a lot of time on my ass, haha..
not helpin the lower back problems at all.. neither is this freezin weather!
next week i'll have 130k FS no problemo tho..
lovin the 1 leg stiff legs too.. seriously mate, give them a bash, i feel it so much more in the ham and glute its unreal!!

Do you use BB or DB? Bar in front or beside the leg? Held in the same arm as the leg you are training or the opposite?

Possibly more Qs to follow

i do them with a BB, held in front like a normal SLDL, but when bending over, shifing weight slightly onto the leg still planted on the ground to keep balance...
allows u t round the back off a bit too and place more emphasis on the hamstring..

got defranco's new program built like a badass awesome. gonna start it after exams

yeh i downloaded the book...
$50 for that thoough??!! its only 22 pages long.. cant believe he charges that much..
ive just been following WS4SB this wk, enjoyin it so far.. added barbell complexes in as well..

the BLAB routine looks decent, just too much for me to really keep track of.. its very similar to WS4SB..