Chong's "don't care Squat about Deadlift's" Warrior Blog

Saturday 17th November
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [30 sec] - Warming up the delts
30x40 - [+10 reps]
20x50 -
Seated Lat Raises [60 sec] - Pause at top, constant tension in delt. No increase but more controlled this week
12x10's
12x10's
12x10's
Arnold Press -> Shoulder Press [60 sec] - Straight into Shoulder Press without lowering weight. Again more controlled this week
6x20's -> 6x20's [+1 rep][+5kg]
6x22.5's -> 5x22.5's
6x22.5's -> 4x22.5's [+1 rep]
9x22.5's [-2 reps] - Shoulder Press only
EZ Upright Row [60 sec] - Slightly closer than shoulder width grip, elbows low and raised to nipple height only
15x30 [+3 reps]
13x40 [+1 rep]
9(+4)x40 [+1 rep]
Decline Close-Grip Bench Press [90 sec] - Good
10x60
12x80
9x90
8(+2)x90 [+3 reps]
Dips [90 sec] - Good
12xbw
9xbw (+17.5kg) [+1 rep]
9(+4xbw)xbw (+17.5kg) [+2 reps] (+4 rest/pause)
Cable Curls (Straight Bar) [90 sec] - Some crazy gains since starting these 2 months ago
12x50
12x60
10x65 [+3 reps]
6x65 [+6 reps]
Zottman Curls [75 sec] - These give a crazy pump to forearms!
12x10's
7x15's [+1 rep]
7x15's (3x12.5's) (2x10's) (2x10's) (1x12.5's) (1x15's) - OUCH!
Barbell Shrugs [60 sec] -
12x80
12x100
12x100

I have to say the cable curls along with the Zottman curls are giving me some of the best gains I've ever had with biceps. I hate curling with free bars but I actually enjoy using the cable machine.
 
Sunday 18th November
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [45 sec] - Decided to go 10x3. It allows more total reps over a given time period and is easier on the grip... anything to improve these!!
3x95 x 10 sets [+7 reps]
Forward BB Lunges [90 sec] - Almost fell over when I tried a rep. This hits my lower back injury hard, no chance!
n/a
45' Leg Press [superset] - To keep weight down, I'll go higher reps and constant tension, no lockout
20x150 [*new*]
20x200
20x220
RDL [60 sec] - My back injury really forced me to focus on perform form and engaging the hams. Must have been perfect form to allow me to do these.
Warmup = 20xbar + 5x50
12x70
12x90
12x100 [+5kg]
12x100 [+5kg]
Leg Ext [superset] - All done without rest, hold and squeeze at top of each rep.
12x60 [+5kg]
12x65 [+5kg]
12x70 [+5kg]
13x75 [+1 rep][+5kg]
Seated Leg Curl [superset] - All 8 sets done without rest.... lactic acid!!
12x50 [+5kg]
12x55 [+5kg]
12x60 [+5kg]
15x65 [+3 reps][+5kg]
Standing Calf Raise [60 sec] -
20x55 [+5kg]
20x70 [+5kg]
20x87.5 [+7.5kg]
16x87.5 [+16 reps]

I'm severely limited what I can do until my back heals so as much as I hate Leg Press, I've little choice.
 
Wednesday 21st November
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - More control on the negative, cost me rep but not worried
8x47.5's
8x50's
7x50's [-1 rep]
DB Incline Flyes [75 sec] - Explosive power up, try to drive the DB's through each other at the top. Strong.
12x17.5's
10x27.5's [+10kg]
9.5x27.5's
Bench Press [90 sec] - Trying to get the form right after not doing them for years
12x60
9x80
9x80
8(+1)x82.5
20x60
Wide-Grip Pulldowns [90 sec] - Concentrating on pulling with the lats from elbows, full stretch.
12x65 - [*new*]
12x65
12x65
Chest on pad T-Bar [60 sec] - Controlled, pause at top
12x35 [+10kg]
12x35 [+10kg]
12x35 [+10kg]
Deadlift [120 sec] - Gave them a try, see how back held up
5x100
5x120
5x140
5x140
3x150
1-Arm DB Row [60 sec] - Struggling to feel my lats, they were just pumped rock hard! So was lower back, horrible!!
Can't remember what I was lifting but the quality was crap anyway!
Cable Crossover [-- sec] - Didn't fancy these today
n/a
Renegade Rows [-- sec]
n/a

Overall a poor session. I forgot my water bottle and my workout book so had to guess at weights. Also I tried a new pre-workout sup, not thinking it had AAKG in it. Never a good idea when training back as I lose feeling in my lats as they pump up so much. The deadlifts pumped my lower back so much I couldn't do anything else. I jsut didn't feel strong with my back and idn't even attempt pull-ups, decided to go for more feeling with the pulldowns.
 
Sunday 25th November
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [30 sec] - Warming up the delts
30x40 -
20x55 - [+5kg]
15x60 - [+15 reps]
Seated Lat Raises [60 sec] - Pause at top, constant tension in delt. No increase but more controlled this week
12x10's
12x10's
13x10's [+1 rep]
Arnold Press -> Shoulder Press [75 sec] - Straight into Shoulder Press without lowering weight. Again more controlled this week
6x22.5's -> 6x22.5's [+5kg]
6x22.5's -> 6x22.5's [+1 rep]
10x22.5's [+1 rep] - Shoulder Press only
6x25's [+6 reps] - Shoulder Press only
EZ Upright Row [60 sec] - Slightly closer than shoulder width grip, elbows low with pause at top for 1 count
13x40 [+10kg]
10x50 [+10kg]
8(+4)x50 [+10kg]
Decline Close-Grip Bench Press [90 sec] - Good
10x50
12x80
10x90 [+1 rep
8(+2)(+2.5)x90 [+2 reps]
Dips [90 sec] - Good
12xbw
10xbw (+17.5kg) [+1 rep]
9(+5xbw)xbw (+17.5kg) [+1 rep]
Cable Curls (Straight Bar) [90 sec] - More gains!!
12x50
12x60
11x65 [+1 rep]
7x65 [+1 rep]
Zottman Curls [75 sec] - Crazy pump to forearms on last set!
12x10's
8x15's [+1 rep]
8x15's (3x12.5's) (3x10's) (3x7.5's) (2x10's) (1x12.5's) (1x15's) - OUCH!
Bent Over DB Rear Raises [60 sec] -
12x15's [*new*]
12x20's
Barbell Shrugs [60 sec] -
14x95 [+2 reps][+15kg]
14x105 [+2 reps][+5kg]
12x110 [+10kg]

Good volume for this shoulder blasting routine and I'm feeling the benefits. I'll give it another week or 2 and then return volume to normal.
 
Monday 26th November
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [45 sec] - Good
3x97.5 x 10 sets [+2.5kg]
45' Leg Press [90 sec] - To keep weight down, higher reps and constant tension, no lockout.
20x150
20x200
20x230 [+10kg]
RDL [60 sec] - All I could feel was my lower back, abandoned
12x60
12x80
Leg Ext [60 sec] - Slow controlled negative, power up, squeeze, constant tension
12x55
12x65
12x75 [+5kg]
11x80 [+5kg]
Seated Leg Curl [60 sec] - Slow controlled negative, power up, squeeze, constant tension
15x55 [+3 reps][+5kg]
15x60 [+3 reps][+5kg]
15x65 [+3 reps][+5kg]
18x70 [+3 reps][+5kg]
Standing Calf Raise [60 sec] -
20x55
25x70 [+5 reps]
20x87.5
17x95 [+7.5kg]
RDL [60 sec] - Decided to have another go with pre-fatigued ham's, better!
10x50
10x70
10x90
10x100
10x100

Back feels better but still not 100%. Big gains on the Leg Curl as ham's weren't pre-fatigued from the RDL's
 
Thursday 29th November
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - ok
8x45's
8x50's
8x50's [+1 rep]
DB Incline Flyes [75 sec] - Explosive power up, try to drive the DB's through each other at the top. Strong.
12x17.5's [+5kg]
10x27.5's
10x27.5's [+1 rep]
Decline Bench Press [90 sec] - ok
10x80 [+20kg]
10x85 [+1 rep][+5kg]
10x85 [+1 rep][+5kg]
6x90 [+7.5kg]
1-Arm DB Row [30 sec] - There were so poor last week I didn't bother recording lifts, so did first today
12x35
12x40
12x40
Wide-Grip Pulldowns [90 sec] - No increase but held same reps even with pre-fatigue from rows. Good form.
12x65 -
12x65
12x65
Deadlift [120 sec] - Back still not 100%, going to drop these for a while
5x90
5x110
5x130
5x140
5x150
3x150

Very tired today, didn't really feel up for it. I've cut down on the volume and I'll scrap the deadlifts until my back is fully recovered.
 
Nah I think I just look strong compared to the girly weights you two weaklings are lifting? ;):D

Morba said:
Good session fella, even if you were feeling tired :D
Impressive inclines as well for now, i need to do some more db bench tbh i've been neglecting my bench since focusing on strongman and thats not good for my general pressing or evening out back strength.
Click to expand...
All about the balance to keep progressing and injury free. You need a big upper chest to keep those huge traps of yours in check!

Freefaller said:
You really are strong as a bison! :cool:

Love your workouts :cool:
Click to expand...
VOLUME!!!! :D
 
Sunday 2nd December
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [30 sec] - Warming up the delts
30x40 -
20x55 -
15x60 -
Seated Plate Lat Raises [60 sec] - All DB's in use so used a 10kg plate in each hand instead. Interesting.
12x10's
12x10's
14x10's [+1 rep]
Arnold Press -> Shoulder Press [75 sec] - Straight into Shoulder Press without lowering weight. Again more controlled this week
6x22.5's -> 6x22.5's
6x22.5's -> 7x22.5's [+1 rep]
6x22.5's -> 6x22.5's [+2 reps]
8x25's [+2 reps] - Shoulder Press only
EZ Upright Row [60 sec] - Slightly closer than shoulder width grip, elbows low with pause at top for 1 count
12x40
10x50
10x50
Decline Close-Grip Bench Press [90 sec] - Good
10x50
12x80
12x90 [+2 reps
9(+2)x92.5 [+1 rep][+2.5kg]
Dips [90 sec] - Good
12xbw
12xbw (+17.5kg) [+2 reps]
8(+3xbw) (+20kg) [+2.5kg]
Cable Curls (Straight Bar) [90 sec] - Good
12x50
12x60
11x65
8x65 [+1 rep]
Zottman Curls [60 sec] - Power up, slow negative
12x10's
8x15's
7x15's [+1 set]
7x15's (4x10's) (5x7.5's) (2x10's) (2x15's) - OUCH!
Bent Over DB Rear Raises [superset] -
12x20's [+10kg]]
12x20's
Barbell Shrugs [superset] -
12x90
12x100
12x110

Considering I was suffering with a stomach bug all Friday night and Saturday. Ate sod all, then I mangaed to just eat a load of crap this morning because I was starving... not a bad effort!
 
toxic said:
lol...i think i might try that on my next 4 week block. Been doing straight OHP...good for stregth, but not the best builders probably.

Thats some ammount of exercises for an invalid :D
Click to expand...
Yeah I was doing the same but I think my side delts are now lagging behind, hence the increased work on that area.

I've always loved high volume training, I'm just built that way :) Though increasing isolation work does increase the need for more exercises... invalid or not :D
 
Monday 3rd December
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [45 sec] - Good
3x95 x 2 sets
3x100 x 8 sets [+2.5kg]
45' Leg Press [90 sec] - To keep weight down, higher reps and constant tension, no lockout.
20x150
20x200
20x240 [+10kg]
Leg Ext [60 sec] - Read the weights wrong, didn't realize I did an extra set last week, doh!!
12x55
12x65
12x75
11x75
Seated Leg Curl [60 sec] - Slow controlled negative, power up, squeeze, constant tension
15x55
15x65 [+5kg]
15x70 [+5kg]
12x75 [+5kg]
Standing Calf Raise [60 sec] -
20x70 [+15kg]
20x80 [+10kg]
20x87.5
20x95 [+3 reps]
RDL [60 sec] - Excellent form and feel in hammy's!
12x50
12x70
12x100 [+2 reps]
12x100 [+2 reps]
11x110 [+1 rep][+10kg]

Not as many increases as I thought, as I forgot my workout book and had to go from memory... muppet!

Almost killed myself with the Front Squats. Around set 7 with 100kg on shoulders I didn't stand far enough back from the squat rack. I use a collar on the pins and move it up and down to count the sets as it's difficult to keep count on these as the 10 sets are so quick... and tiring! I went down and near the bottom the bar caught the collar, sending me reeling backwards.... not really sure how I managed to recover it, finished the set aswell :D
 
Last edited:
Morba said:
Lovely front squat volume :D
Click to expand...
:D


Thursday 6th December
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - Increased the angle of incline by approx 5%-10%, so slightly harder
8x45's
8x50's
8x50's
DB Incline Flyes [75 sec] - Again slightly harder due to increased incline
12x20's [+5kg]
10x27.5's
10x27.5's
Decline Bench Press [90 sec] - Chest felt much more pre-fatigued from the inclines this week, first set was hard!
10x80
10x85
11x85 [+1 rep]
8(+1)x90 [+2 reps] (+1 rep)
Wide-Grip Pulldowns [90 sec] - Really want to focus on pulling with lats from elbows
15x57.5
12x65
10x72.5 [+7.5kg]
7x72.5 [+7 reps]
1-Arm DB Row [30 sec] - There were so poor last week I didn't bother recording lifts, so did first today
15x35 [+3 reps]
13x40 [+1 rep]
10x42.5 [+2.5kg]
Seated Cable Row [90 sec] - Close hammer grip, pull to stomach
15x52 [*new*]
12x65
13x65
Core Work [superset] - No rest all done one after the other as a warmdown
15xbw - Hyperextentions (3 sets)
15xbw - Leg Raise to low ab raise (3 sets)
20xbw - Bicycle crunch (3 sets)
 
I'm off to the gym for Shoulders and Arms and I swear I still have the worst DOMS in my forearms I've ever had! Something in that back workout obliterated my forearms... be interesting to see how they hold up to todays high volume workout! :D
 
Sunday 9th December
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [30 sec] - Warming up the delts
20x40 -
15x55 -
15x60 -
Seated Lat Raises [60 sec] - I've really clicked with the form to isolate delts properly. I don't lower all the way to keep constant tension. Ouch!
12x10's
12x10's
12x10's
Arnold Press -> Shoulder Press [90 sec] - Had to raise rest time slightly from 75 sec, delts were on fire!
6x22.5's -> 6x22.5's
6x22.5's -> 8x22.5's [+1 rep]
6x25's -> 3x25's [+5kg]
11x25's [+3 reps] - Shoulder Press only
EZ Upright Row [75 sec] - Again had to raise rest times
10x40
9x50
9(+3)x50 (+2 reps)
Decline Close-Grip Bench Press [90 sec] - Used rest/pause to gain lost reps
40x30 - rope pushdowns warmup
10x50
12x80
11x90 [-1 rep]
7(+2+2+2)x92.5 [-2 reps] (+4 reps)
Dips [90 sec] - Lost a rep but made it back using rest/pause
12xbw
10xbw (+17.5kg) [-2 reps]
7(+4xbw)(+2xbw) (+17.5kg) [-1 rep][-2.5kg](+3 reps)
Cable Curls (Straight Bar) [90 sec] - Good form and focus on biceps
12x50
12x60
11x65
9x65 [+1 rep]
Zottman Curls [60 sec] - These pump blood into the forearms like nothing else!
12x10's
8x15's
7x15's (2x12.5's) (3x10's) (5x7.5's) (3x10's) (1x12.5's) (1x15's)
Bent Over DB Rear Raises [superset] -
12x20's
12x20's
Barbell Shrugs [superset] -
12x100 [+10kg]
14x110 [+2 reps][+10kg]
14x112.5 [+2 reps][+2.5kg]

Forearms are beasted, can hardly type....

Losts of warmups with strict rest times are helping to keep the weights down. Really helping with the joints and tendons, they feel great despite the high volume :)
 
Monday 10th December
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [50 sec] - Rest was slightly longer as I wasn't getting setup as quickly as I'd like. Struggling slightly with grip today especially at 102kg
3x95 x 2 sets
3x100 x 4 sets
3x102.5 x 3 sets [+2.5kg]
3x100 x 3 sets [+2 sets]
45' Leg Press [90 sec] - I get a headache from doing these so I can't push too hard. No lockout, constant tension.
20x150
20x200
15x250 [+10kg]
12x250 [+12 reps]
Leg Ext [60 sec] -
12x60 [+5kg]
12x65
14x75 [+2 reps]
12x75 [+1 rep]
Seated Leg Curl [60 sec] - Slow controlled negative, power up, squeeze, constant tension
12x55
15x65
15x70
13x75 [+1 rep]
Standing Machine Calf Raise [superset 1] -
20x70 [+15kg]
20x87.5 [+7.5kg]
25x95 [+5 reps][+7.5kg]
25x102.5 [+5 reps][+7.5kg]
RDL [superset 1] - Excellent form and feel in hammy's!
12x50
12x70
12x100
12x110 [+10kg]
12x112.5 [+1 rep][+2.5kg]
Core Work [superset 2] - No rest all done one after the other as a warmdown
15xbw - Hyperextentions (3 sets)
15xbw - Leg Raise to low ab raise (3 sets)
20xbw - Bicycle crunch (3 sets)
 
I've been laid up with a viral infection for nearly a week and it was the works xmas party on Friday which was an all nighter. Got in about 7am from that one and didn't have any voice left at all, killer sore throat! Still not fully over it but enough to hit the gym and try to cover lost ground from missing Wednesdays Chest & Back session.

Sunday 16th December
Chest, Shoulders & Triceps

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

DB Incline Bench Press [120 sec] - Happy to hold, as the first set of 45's felt very heavy and for a moment thought I might not get the 50's up!
8x45's
8x50's
8x50's
DB Incline Flyes [75 sec] - Again slightly harder due to increased incline
12x20's
11x27.5's [+1 rep]
11x27.5's [+1 rep]
Decline CGBP [90 sec] - Ditched Bench Press to keep the volume down
10x80
11x85
8(+2)x90 (+1 rep)
Dips [90 sec] - Tough. Much more pre-fatigue today from the chest work
12xbw
8xbw (+17.5kg)
7(+4xbw) (+17.5kg)
Seated DB Press [90 sec] - Again a huge amount of pre-fatigue on shoulders compared to usual when I do these first
12x22.5's
7x25's
6x25's (3x22.5's)
Upright EZ-Bar Row [90 sec] - Good form
12x40
9x50
9(+3)x50
Lat Raises [60 sec] -
12x10's
11x10's
11x10's
One-Arm Cable Pressdown [30 sec] -
12x15
12x15

Not a bad effort. Tomorrow I'll do Legs / Back / Biceps
 
Monday 17th December
Back & Biceps

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Chins [90 sec] - Haven't done these for a while. Very strict and controlled, good pull from elbows to lats
6xbw [*new*]
8xbw
7xbw
BOR's [90 sec] - So long since I last did one of my fav exercises! Excellent feel in lats, constant tension
12x60 [*new*]
12x60
12x60
8x65
Wide-Grip Pulldowns [90 sec] - Again good focus on the working muscle and keeping constant tension
12x57
12x65
8x72 (4x57) [+7.5kg]
Cable Curl [90 sec] - Good effort with much more pre-fatigue than I'm used to for these. Chins really do hammer the bi's
12x50 [*new*]
12x60
8x65
8x65
1-Arm DB Row [30 sec] - Struggled to engage lats, was tired now
15x32
10x40
10x37.5
BB Shrugs [60 sec] - Pause at top of each rep, lower and power up, constant tension
15x100
15x100
14x110
Static Holds [60 sec] - Forearms were already fried, just having a go. Didn't learn much as I was sweating so much it was just turning the liquid chalk to mush
30 sec x100
15 sec x120
15 sec x110
 
Tuesday 18th December
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Seated Leg Curl [60 sec] - Slow controlled negative, power up, squeeze, constant tension
20x40
20x50 [+8 reps]
18x65 [+3 reps]
16x75 [+1 rep][+5kg]
14x75 [+1 rep]
Leg Ext [60 sec] -Pause and squeeze quads at top of every rep, lower and power up, constant tension, pain.
30x30
18x55
15x75 [+10kg]
12x80 [+5kg]
12x87.5 [+12.5kg]
Front Squats [45 sec] - Had to lower the weight slightly from last week as my legs were really pumped. Excellent form throughout the 10 sets
3x90 x 3 sets
3x95 x 7 sets
45' Leg Press [90 sec] - Really focussed on driving through my heels, no lockout, constant tension, much better focus on the quads
15x150
15x200
15x250
8x260 [+10kg]
Standing Machine Calf Raise [60 sec] -
20x70
20x95 [+7.5kg]
25x102.5 [+7.5kg]
25x110 [+7.5kg]
RDL [60 sec] - Couldn't get into these. My back was fatigued from yesterday, legs were fried, core was tired.
12x50
12x70
12x100
12x110
Core Work [n/a] - No energy left

I want to keep as pain and injury free as possible and keeping the weights low will help. The pre-fatigue of intense warmups with isolation worked well, along with keeping constant tension in the working muscles at all times. It's painful but my legs are beasted!
 
Friday 21st December
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Incline Bench Press [100 sec] - Changed to BB which is a fixed angle approx 40 degree's. Pause at chest to remove elastic energy and recruit more muscle fibre. Hard!
10x60
7x80 [*new*]
7x80
7x80 (6x60)
Chins [90 sec] - Full stretch, power up. Really trying to engage lats and pull from elbows.
6xbw
6xbw
6xbw
6xbw
DB Bench Press [90 sec] - Haven't done these for years! Surpringly tough, how many people are stronger on incline than flat???
8x40's [*new*]
8x40's
8x42.5's
BB Row [90 sec] - Deadlift style. Weight returned to floor every rep and lifted as dead weight. Back perfectly parallel to floor, bar to chest.
12x60 [*new*]
12x60
12x60
DB Incline Flyes [75 sec] - I've got strong at these focussing on constant tension in pecs to pull the weight up and take stress off shoulders.
12x20's
7x30's's [+5kg]
8x30's [+5kg] - I think this is a PB!
1-Arm DB Row [30 sec] - Back to basics. Lowered the weight 25% No belt, no straps, back parallel to floor, constant tension in lats
12x30
12x30
12x32.5
Wide-Grip Pulldowns [superset] - Just done as a warmdown, get some blood in there
12x57.5
12x57.5
Cable Crossover [superset] - All 4 sets done as superset, constant tension, good warmdown
12x30's
12x30's
Core Work [superset] - No rest all done one after the other as a warmdown
15xbw - Hyperextentions (3 sets)
15xbw - Leg Raise to low ab raise (3 sets)
20xbw - Bicycle crunch (2 sets)

Had a change up of the routine. Again I'm trying to focus on using the muscles to pull the weights rather than just lifting them. Constant tension as much as I can and I'm being really strict with form.

Ego left at the door in regards to weights used. BOR's are a good example, I used to row 100kg for 20 reps, now I'm using 60kg with much more strict form without belts and straps. I'm also focussing on removing elastic energy and lifting more dead weight to engage more muscle activity with less weight.
 
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In regards to both posts I think there's room for all different kinds of training, trick is using all them optimally. I've made great gains going very heavy and I've made great gains with less "body English" as Lie puts it :D

What I do think's true is once you start hitting a certain load you change the way you perform a rep slightly. Be it utilizing elastic energy, less time under tension, less ROM, more rest, whatever. If you keep training heavy all the time there's going to be a trade off somewhere? Can you really hit a muscle as hard with 60kg as you can with 100kg? Without going off on one, I think there are worthwhile advantages to both and they can compliment each other.

I think HST is a good example of how your muscles adapt to a certain way of training and why it produces such good results. Everyone who's tried HST knows how shocking the 15's are in weeks 1&2 :D Are you going to get massive doing them all the time, of course not but they serve their purpose in supporting the other rep ranges?
 
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