Gold Coast Barbell - 2012 - Page 3 - Ausbb

wingman · 14-01-2012, 01:00 PM

Quote:

Originally Posted by jchen

I may have missed it Ben, what suburb is the gym located in?

He wrote the address in the OP... it's in Southport, Qld.

El Freako · 14-01-2012, 02:48 PM

Yeah, Southport GC. Off Southport-Nerang Rd.

El Freako · 14-01-2012, 02:54 PM

Saturday sesh...

Me...
Bench Press
5x1x85kg
4x1x102kg
3x2x119kg
3x6x136kg

Walking Lunges
5 lengths

Pullups
3 sets

Bench Press
5x1x85kg
5x2x102kg
5x5x119kg
Lots of aches and pains today after last night's squats. Fun times.

John was back in again trying to shake off his holiday stiffness. He worked up to 3x3x120kg in the bench, did 3 sets of rows with the 70kg DB and then some mad prowler suicides.

Nick came in and did some quick pulls then popped his prowler cherry. He got 4.5 lengths of the carpark with 20kg before he had to quit due to nausea. A work in progress.

My brother and dad popped in did some pressing, chins, curls and had a try of the prowler. I probably shouldn't have let dad use it. I don't think it mixes well with low blood pressure and a pacemaker.

Paz had his mother-in-law in, teaching her to squat and bench then he hit some chins and bench with me and had a little play around in the Inzer HD Blast shirt. He needs to put on some more weight.

jchen · 15-01-2012, 02:05 PM

Quote:

Originally Posted by El Freako

Yeah, Southport GC. Off Southport-Nerang Rd.

Thanks wingnut/freako.

El Freako · 16-01-2012, 11:56 PM

Tonight, just me and Paz...

He worked up to a 2x3x95kg bench press then hit some assistance. I think I've also managed to talk him into doing a sanctioned bench-only comp mid-year.

Me...

Squats
5x1x100kg
3x1x140kg
1x1x160kg
2x2x180kg
Easy lifts, didn't even use my belt.

Block Deadlifts
5x1x125kg
3x1x170kg
2x1x195kg
1x1x235kg
2x1x265kg
3x1x242.5kg
Broo-tal. Its amazing how hard it is to pull without my leg drive.

El Freako · 24-01-2012, 12:00 AM

Shoehorned 2 days worth of sessions into one today... FML.

Squats
4x9x150kg
First day of smolov base cycle. They actually got easier each set thankfully as the first was hellish. Much collapsing was done after each set though.

Bench Press
5x90kg
4x110kg
2x3x125kg
2x3x145kg
4x2x155kg
I upped my working max to 180kg, this cycle is going to get fun.

Block Deadlifts
5x125kg
3x170kg
3x210kg
1x252.5kg
1x265kg
3x252.5kg
This got rough after squats and bench, especially the final triple. There was meant to be a final set of bench but I just realised that I forgot to do it... Doh!

Sam is on his final week of his second sheiko prep cycle. I think he's really keen to test some new maxes next week. He squatted, benched then squatted again tonight.

Paz is starting Bill Starr's Advanced 5x5 for bench and backing it up with a lot of rehab work for his back troubles and some light squatting.

Last week we had local lifter and aspiring arm-wrestler Ryan Phillips drop in. He worked in some heabvy bench with me and took the 400kg tyre out for a spin. He also coached Jon how to flip it so we finally have a 400 club going.

You Tube

Some of my lifts from last week

You Tube

jchen · 24-01-2012, 12:05 AM

Awesome vids, to stop the double vids you just use the bit after the = so

youtube.com/watch?v=GYQfWJNWe3I

I have a big list of shit to do once im able to train properly again.

El Freako · 27-01-2012, 11:06 PM

Tonight...

Paz came in and worked on bench and weighted chins. He's adopted Madcow 5x5 for his bench and is trying out 5/3/1 progression on his weighted chins.

Sam completed his last session of sheiko #37, next week its onto #32.

Alex had his appendix taken out last week but still came in and tried to do some benching. Mad bastard.

Jon deadlifted then did lots of conditioning work. I realised embarrasingly that despite the fact he's the heaviest bloke (114kg) in the gym he's probably better conditioned than everyone else bar Paz.

Me...

Squats
7x5x170kg
These felt as heavy as hell but the whole session was a lot less painful than Wednesday. Apparently anything over 5 reps really kills me.

Bench Press
5x90kg
5x107.5kg
2x4x125kg
2x3x135kg
2x2x145kg
2x152.5kg
4x145kg
6x135kg
6x125kg
6x117.5kg
8x107.5kg
10x100kg
12x90kg
Catching up on benching that was meant to be done on Wednesday. Again, everything was heavy as hell. To save time I combined a lot of my double sets into single sets. More bench tomorrow, plus deads and other assistance. Its going to be a long session.

El Freako · 28-01-2012, 10:26 PM

Just had Jon and me in today...

He swapped to floor pressing today to allow a pec issue a chance to heal. Worked up 5x5 with 125kg then did some light DB flys.

I had a catch up day...

Bench Press
5x90kg
4x107.5kg
2x3x125kg
3x6x145kg
5x5x125kg
I compacted both of todays bench sessions into one as well as a few sets. The 3 sets with 145kg were a bit rough...

-Superset with-
SLDL
10x92.5kg
10x122.5kg
2x10x137.5kg
2x10x97.5kg
Haaaaaard. Even harder because I decided to do two sets with the max weight.

-and-
Pullups
5 sets

El Freako · 01-02-2012, 11:13 PM

This week for me...

Monday

Russo-Finnish fun!

Squats
10x3x180kg
Started off pretty rough but finished with pretty good lifting speed. Was definitely brutalising my lower back in the last few sets.

Block Deadlifts
5x120kg
3x175kg
2x215kg
1x250kg
1x275kg
3x252.5kg
Everything went up relatively easy except for the final rep of 252.5 as my grip was starting to crack.

Tuesday

Bench Press
5x90kg
4x107.5kg
2x3x125kg
2x2x145kg
2x1x162.5kg
3x162.5kg
Had some tricep pain today but it at least it didn't hold me back.

DB Rows
3x10x70kg

I was meant to hit a second set of bench but ran out of time due to too many distractions. I'll catch it up tomorrow after squats.

Wednesday

My least favourite Smolov day...

Squats
4x9x160kg
Spent large amounts of time between sets rolling around on the ground gasping for breath and waiting for the back spasms to go away. If anybody else had bothered to come in and train today they might have had a good giggle.

Bench Press
5x100kg
5x117.5kg
4x5x135kg
Leftovers from last night.

Speed Deadlifts
5x4x120kg w/green bands
Quite a tough lockout for speed deads. They sure slowed down by the last set.

-ss-

Pullups
5 sets.

14-01-2012, 02:48 PM	#22 (permalink)
El Freako Active Member Join Date: Jul 2010 Gender: Posts: 1,040	Yeah, Southport GC. Off Southport-Nerang Rd. __________________ "There are few things graven* in stone, except that you have to squat or you're a pussy." -*Mark Rippetoe Sponsored and Supported by Unleashed Physique and Reflex Nutrition. My lifting vids: http://www.youtube.com/user/benpolk81 SQ: 210kg/BP: 165kg/DL: 262.5kg/MP: 100kg @90kg

14-01-2012, 02:54 PM	#23 (permalink)
El Freako Active Member Join Date: Jul 2010 Gender: Posts: 1,040	Saturday sesh... Me... Bench Press 5x1x85kg 4x1x102kg 3x2x119kg 3x6x136kg Walking Lunges 5 lengths Pullups 3 sets Bench Press 5x1x85kg 5x2x102kg 5x5x119kg Lots of aches and pains today after last night's squats. Fun times. John was back in again trying to shake off his holiday stiffness. He worked up to 3x3x120kg in the bench, did 3 sets of rows with the 70kg DB and then some mad prowler suicides. Nick came in and did some quick pulls then popped his prowler cherry. He got 4.5 lengths of the carpark with 20kg before he had to quit due to nausea. A work in progress. My brother and dad popped in did some pressing, chins, curls and had a try of the prowler. I probably shouldn't have let dad use it. I don't think it mixes well with low blood pressure and a pacemaker. Paz had his mother-in-law in, teaching her to squat and bench then he hit some chins and bench with me and had a little play around in the Inzer HD Blast shirt. He needs to put on some more weight. __________________ "There are few things graven* in stone, except that you have to squat or you're a pussy." -*Mark Rippetoe Sponsored and Supported by Unleashed Physique and Reflex Nutrition. My lifting vids: http://www.youtube.com/user/benpolk81 SQ: 210kg/BP: 165kg/DL: 262.5kg/MP: 100kg @90kg

16-01-2012, 11:56 PM	#25 (permalink)
El Freako Active Member Join Date: Jul 2010 Gender: Posts: 1,040	Tonight, just me and Paz... He worked up to a 2x3x95kg bench press then hit some assistance. I think I've also managed to talk him into doing a sanctioned bench-only comp mid-year. Me... Squats 5x1x100kg 3x1x140kg 1x1x160kg 2x2x180kg Easy lifts, didn't even use my belt. Block Deadlifts 5x1x125kg 3x1x170kg 2x1x195kg 1x1x235kg 2x1x265kg 3x1x242.5kg Broo-tal. Its amazing how hard it is to pull without my leg drive. __________________ "There are few things graven* in stone, except that you have to squat or you're a pussy." -*Mark Rippetoe Sponsored and Supported by Unleashed Physique and Reflex Nutrition. My lifting vids: http://www.youtube.com/user/benpolk81 SQ: 210kg/BP: 165kg/DL: 262.5kg/MP: 100kg @90kg

24-01-2012, 12:05 AM	#27 (permalink)
jchen Active Member Join Date: Dec 2010 Location: Brisbane Gender: Posts: 1,619	Awesome vids, to stop the double vids you just use the bit after the = so youtube.com/watch?v=GYQfWJNWe3I I have a big list of shit to do once im able to train properly again. __________________ You want to be a fucking monster? Be it body, mind and soul! Rip that gut into an 8 pack, look like a fucking god up there.

27-01-2012, 11:06 PM	#28 (permalink)
El Freako Active Member Join Date: Jul 2010 Gender: Posts: 1,040	Tonight... Paz came in and worked on bench and weighted chins. He's adopted Madcow 5x5 for his bench and is trying out 5/3/1 progression on his weighted chins. Sam completed his last session of sheiko #37, next week its onto #32. Alex had his appendix taken out last week but still came in and tried to do some benching. Mad bastard. Jon deadlifted then did lots of conditioning work. I realised embarrasingly that despite the fact he's the heaviest bloke (114kg) in the gym he's probably better conditioned than everyone else bar Paz. Me... Squats 7x5x170kg These felt as heavy as hell but the whole session was a lot less painful than Wednesday. Apparently anything over 5 reps really kills me. Bench Press 5x90kg 5x107.5kg 2x4x125kg 2x3x135kg 2x2x145kg 2x152.5kg 4x145kg 6x135kg 6x125kg 6x117.5kg 8x107.5kg 10x100kg 12x90kg Catching up on benching that was meant to be done on Wednesday. Again, everything was heavy as hell. To save time I combined a lot of my double sets into single sets. More bench tomorrow, plus deads and other assistance. Its going to be a long session. __________________ "There are few things graven* in stone, except that you have to squat or you're a pussy." -*Mark Rippetoe Sponsored and Supported by Unleashed Physique and Reflex Nutrition. My lifting vids: http://www.youtube.com/user/benpolk81 SQ: 210kg/BP: 165kg/DL: 262.5kg/MP: 100kg @90kg

28-01-2012, 10:26 PM	#29 (permalink)
El Freako Active Member Join Date: Jul 2010 Gender: Posts: 1,040	Just had Jon and me in today... He swapped to floor pressing today to allow a pec issue a chance to heal. Worked up 5x5 with 125kg then did some light DB flys. I had a catch up day... Bench Press 5x90kg 4x107.5kg 2x3x125kg 3x6x145kg 5x5x125kg I compacted both of todays bench sessions into one as well as a few sets. The 3 sets with 145kg were a bit rough... -Superset with- SLDL 10x92.5kg 10x122.5kg 2x10x137.5kg 2x10x97.5kg Haaaaaard. Even harder because I decided to do two sets with the max weight. -and- Pullups 5 sets __________________ "There are few things graven* in stone, except that you have to squat or you're a pussy." -*Mark Rippetoe Sponsored and Supported by Unleashed Physique and Reflex Nutrition. My lifting vids: http://www.youtube.com/user/benpolk81 SQ: 210kg/BP: 165kg/DL: 262.5kg/MP: 100kg @90kg

01-02-2012, 11:13 PM	#30 (permalink)
El Freako Active Member Join Date: Jul 2010 Gender: Posts: 1,040	This week for me... Monday Russo-Finnish fun! Squats 10x3x180kg Started off pretty rough but finished with pretty good lifting speed. Was definitely brutalising my lower back in the last few sets. Block Deadlifts 5x120kg 3x175kg 2x215kg 1x250kg 1x275kg 3x252.5kg Everything went up relatively easy except for the final rep of 252.5 as my grip was starting to crack. Tuesday Bench Press 5x90kg 4x107.5kg 2x3x125kg 2x2x145kg 2x1x162.5kg 3x162.5kg Had some tricep pain today but it at least it didn't hold me back. DB Rows 3x10x70kg I was meant to hit a second set of bench but ran out of time due to too many distractions. I'll catch it up tomorrow after squats. Wednesday My least favourite Smolov day... Squats 4x9x160kg Spent large amounts of time between sets rolling around on the ground gasping for breath and waiting for the back spasms to go away. If anybody else had bothered to come in and train today they might have had a good giggle. Bench Press 5x100kg 5x117.5kg 4x5x135kg Leftovers from last night. Speed Deadlifts 5x4x120kg w/green bands Quite a tough lockout for speed deads. They sure slowed down by the last set. -ss- Pullups 5 sets. __________________ "There are few things graven* in stone, except that you have to squat or you're a pussy." -*Mark Rippetoe Sponsored and Supported by Unleashed Physique and Reflex Nutrition. My lifting vids: http://www.youtube.com/user/benpolk81 SQ: 210kg/BP: 165kg/DL: 262.5kg/MP: 100kg @90kg