Ay Gee Vee Tee - contains videos (NSFW - manly glutes)

[stuie]

200k squats with no catchers man your a monster you been hitting the gamma rays?

 

[Freefaller]

Awwww thanks guys. No gamma rays but hopefully will get some sun rays and I'll come back stronger!

I want a 630+ total this year.

Form is getting better. Still needs some tweaking. Always learning!

 

[Freefaller]

Post holiday workout

Getting back to lifting after holidays. I'm also eating meat again! \/

Push / Pull:

Paused Bench:

Bar*lots
60*8
70*6
80*6
90*6
100*5
105*5
110*5
120*(4)+1
130*(3)+2

Dropset:

110*5
90*5
70*5

BOR:

60*8
100*5
100*5
100*5
100*5
100*5
90*5
70*5
60*12

Plate Push ups:

25kg plates:

4*8

Cable Rows:

90kg

4*8

 

[Freefaller]

Post holiday workout 2

Deadlifts + back:

Deficit deads:

Bar*lots
70*10
110*8
140*6
160*6
170*6
180*5
190*4
210*4
240*1 for the lols - came up well, not bad for post holiday workout!

190*5
170*5
150*8

DB Rows - strict form pulling with lats:

40*4*8

Pull ups:

BW*6
10*6
15*6
20*8

 

[bakes0310]

Pure meat gains, excellent. Dumb question is plate pushups having a plate on your back while doing press ups. I might do that myself but kinda hard putting it on your back yourself.

 

[Somnambulist]

You can either do that or do suspended push-ups where the weight is on a dip-belt and you prop yourself up on say, a bench and the rack catchers.

 

[Cookeh]

Or use bands

 

[Freefaller]

Yup bands are great alternative.

 

[bakes0310]

ill try bands, we got quite a few different ones, some are really thick aswell which would make it quite fun.

 

[Freefaller]

Flippin' 'eck - I'm slowly dying today from the squats on Monday.

Squats:

Bar*lots
60*8
100*8
120*6
140*6
160*5
180*5
180*5
180*5
160*5
140*5
120*5

Walking lunges:

60*15m
60*15m
60*15m
60*15m

Farmers walks:

62.5(125kg)*20m
92.5(185kg)*20m
92.5(185kg)*20m
92.5(185kg)*20m

Bleurgh.

Glutes on fire.

 

[Freefaller]

Push / pull light work.

Incline DB Press:

20*8
25*8
30*8
35*8
37.5*8
40*8
40*8
40*8
35*5 / 30*5 / 25*5 / 20*5

Incline chest supported DB Rows:

20*8
25*8
30*8
35*8
37.5*8
40*8
40*8
40*8
35*5 / 30*5 / 25*5 / 20*5

Plate press ups // EZ Bar curlz:

25*8 // 27.5*8
25*8 // 27.5*8
25*8 // 27.5*8
25*8 // 27.5*8

Inverted rows // Dips:

BW+25kg chains*8 // 25*8
BW+25kg chains*8 // 25*8
BW+25kg chains*8 // 25*8
BW+25kg chains*8 // 25*8

Done.

 

[Freefaller]

RDLs

Bar*lots
60*8
80*8
90*8
100*8
110*8
120*8
130*8
140*8
110*8
100*8
90*12

Hip Thrusts

60*8
80*8
100*8
110*8
110*8
110*8
110*8

280kg Tyre flips

4 sets of 6 reps (all to be completed in 45s)

 

[Freefaller]

Bit of push and pull again - squats on Friday this week

Bench:

Bar*lots
60*8
70*8
80*8
90*8
100*6
110*6
115*6
120*6
110*6
90*6
70*6

BOR:

60*8
80*8
90*6
90*6
90*6
90*6
80*6
70*6
60*6

Inverted row // Plate press up superset

25kg chains *8 // 25kg plate *8
25kg chains *8 // 25kg plate *8
25kg chains *8 // 25kg plate *8
25kg chains *8 // 25kg plate *8

 

[Freefaller]

Since coming back from my holiday and injury I'm getting back on track.

Feel weak as **** though.

Bench back up to 130 for reps
Deads 220 relatively comfortably.
180kg squats were hard work though. I'm sure they will click again soon.

Cleaned 120 which I'm happy with and push pressed 110kg.

Off on holiday next week but after that will get back on it hard.