2014 - Raise the Bar ***Lifting Log***

[Purefilth]

End of the years lift was a brutal deadlift and upper back session, Rep PR all over the deadlifts - 180kg x 4, 160kg x 6, hit 205kg x 1 but missed the max 210kg.

Body still hurts from 2 days ago, rotator cuff is still grieving, and I was drinking new years and still haven't fully recovered

Oh well - Start the new year with a chest session.

Dips and pullups to begin.
predictably the bench is full, so-
Incline DB press
35kg DBs
x 12
x10
x9

32.5DBs
x 8
x 7

phucking hard work here - good reminder why I don't drink often

DB Pullovers
32.5kg
x 20
x 20
x21 (rep for jesus)

Decline close grip
60kg x 12
80kg x 10
80kg x 8
(rotator pain - give up)

incline fly - cable
27kg each side
x 12
x 12
x 8

put 5lb in each hand and held arms out straight to each side - for about a minute - gets a nice warm feeling around the shoulders then hurts like a biitch.

pullups and press-ups halfhearted attempt at these here - really struggling to sweat out the booze, its cool though - I came and sweated, started the new year the way it should be done.

 

[TheStig]

End of the years lift was a brutal deadlift and upper back session, Rep PR all over the deadlifts - 180kg x 4, 160kg x 6, hit 205kg x 1 but missed the max 210kg.

Body still hurts from 2 days ago, rotator cuff is still grieving, and I was drinking new years and still haven't fully recovered

Oh well - Start the new year with a chest session.

Dips and pullups to begin.
predictably the bench is full, so-
Incline DB press
35kg DBs
x 12
x10
x9

32.5DBs
x 8
x 7

phucking hard work here - good reminder why I don't drink often

DB Pullovers
32.5kg
x 20
x 20
x21 (rep for jesus)

Decline close grip
60kg x 12
80kg x 10
80kg x 8
(rotator pain - give up)

incline fly - cable
27kg each side
x 12
x 12
x 8

put 5lb in each hand and held arms out straight to each side - for about a minute - gets a nice warm feeling around the shoulders then hurts like a biitch.

pullups and press-ups halfhearted attempt at these here - really struggling to sweat out the booze, its cool though - I came and sweated, started the new year the way it should be done.

DOM! lol

 

[Purefilth]

Leg Day.

Good start to the new year. Train till you feel like puking



On an almost empty stomach today - protein shake for breakfast as I was a lazy mufukka and kipped for an extra half hour!


Focus on the backsquat today.

Frontsquat
60kg(135) x 12

Backsquat

60kg x 8

100kg x 3 , stretched and warmed lets get it on!!!!

3wheeler!!!! -
140kg (315) x 3 - all me, hit parallel on them
140 x 1
140 x 1 - went down for a second one and couldn't move back up

120 x 3
120 x 3 - yeeaahh buddy!!!

100 x 4
100 x 4

good strong squats, I'm proud.

calf raises 3 sets of 20

Leg Press
113kg x 12
113kg x 12
113kg x 12

walked out with a wobble got to the van and started to feel sick. made it through though. Good start to the New Years leg session.

 

[Purefilth]

ok been away for a week up at my buddys place. tested his gym out, had a back day with him, hit it hard.

came back and hit chest, good hit there, no bench because fvking resolutioners were swarming the place - last time I go in the evening fvcking skinny rats in the way of everything - coming up to me
"are you nearly done" when I just got on a machine
on EVERYTHING
fvckin rats.

hit legs nice and heavy, making progress on backsquat - its a nice thing to switch between front and backsquats every couple of weeks or so - stops each one from going stale and they compliment each other well, so progress seems to be constant.

frontsquat 60kg x 12
backsquat 60kg x 12

100 x 3
140 x 2
140 x 1 - failed the 2nd rep here - got stuck in the pit and after about 10 seconds of max effort I decided to set the bar down
140 x 1
140 x 1
130 x 2
130 x 2
130 x 1
130 x 1
120 x 3
120 x 3
100 x 6
100 x 5

it was brutal, but I got low. at least parallel for every rep

hit some calves too, fvckin quads tearing up today.

hit shoulders and arms today, klokov press is a beast of an exercise - still crediting switch for that suggestion.

rest day tomorrow, ill get the log back on track after

 

[TheStig]

Solid session man. Klokovs do look awesome, even though I've never done them..I will one of these days. Bradford press looks great too

 

[Purefilth]

Back day done. In a rush , so no full figures.

Hit a rep PR by slamming 200kg for 4 reps. And another with 180kg for 5 reps.

Peace.

 

[Purefilth]

Been a couple of weeks since I got a bench press on chest day, here goes.
dips to start
Bench Press
60 x 12
100 x 6
110 x 4
120 x 1
120 x 1
120 x 1
110 x 3
105 x 3
105 x 2
100 x 4
100 x 4

bench has suffered from not being on it - was 10 x 100, 5 -6 x 110, 4 x 120, and had 140 as 1rm

ah well, plenty of reps to be done this year

did DB pullovers 35kg
x 20
x 18
x 15

close bench decline
60kg
x 12
x 12
x 12

tricep work to finish


heavy back day may have cause dbench to suffer today, cos ive got doms all over!

we shall see

 

[Krueg]

Nice job getting it done, good work!

 

[Purefilth]

Did legs Monday and shoulders Tuesday. Back day tomorrow, heavy deadlift time - guy I was doing legs with wants to train deadlifts with me.

 

[Purefilth]

Deadlift

on a winner today - New lifting buddy I did legs with on Monday planned for deadlifts with me today.
He asked my max and told me - right, we'll do that, then you'll do 215, then go for 220.

YUP No need to ask me twice

70 x 8
110 x 8
150 x 6
190 x 3
200 x 2
210 x 1 (previous Max - horrible form)
fukk 215 - straight for 220

220kg x 1 - let out a roar of genuine struggle halfway up, and it spurred me on to lockout.

484 pounds there Stigg buddy - get your ass on to catchup

hahah saw stars after that for a couple of minutes,
tried for 225kg but after all that - I couldn't even get it up a little bit!

dropped the weight back down to 130kg and smashed out 2 sets of 8, that was a struggle too!

Weighted pullups
8 x bodyweight
7 x 25kg
1 x 50kg - went for a second, got halfway and hold till failure.
3 x 40kg, hold to failure on the 3rd
6 x 25kg, hold till failure on the last
6 x bodyweight and hold till failure.

Didn't have time to stay for upper back, but goddamn proud of a new max here especially after all the volume before

 

[Krueg]

Nice Pulling!

 

[TheStig]

Fvck man that's awesome!!! Yeah I bet I could catch up fairly soon on the trap bar, conventional will take a bit longer. I think when you hit 500 lbs (226.xxxkg) a video may be in order, not cause I doubt you, but because I wanna witness it!

 

[Purefilth]

You got it buddy, I'll have to have someone with me to film that shiit ;-)

 

[Purefilth]

Chest Day

Decline bench
70kg x 12
100kg x 7
100kg x 8

flat bench
110kg x 3
110kg x 3
110kg x 3
110kg x 3
100kg x 3
100kg x 3
90kg - failure
70kg x 12
80kg x 12
80kg x 10
80kg x 10

light cable fly
3 sets 12

oh tricep ext.
3 sets 12

skullcrushers
3 sets 12

We'll get the bench back up, it goes to show how fast strength drops if you neglect something. At least I still have the endurance to smash volume out

Got all kiiinds of DOMS from yesterdays session too.

 

[Krueg]

Nice work Pure! Could of just been a off day, smash it next time!

 

[Purefilth]

today is the day to "SHUT UP AND SQUAT!!!"

frontsquat 50kg x 12

Backsquat
100kg x 8
120kg x 3
140kg x 2
145kg x 1*****PR*****
120kg x 1
100kg x 5
90kg x 5
90kg x 5


calves - 3 sets

leg press - 120kg
2 sets 12



I had more in me, but im waiting on some new knee wraps as I lost my ones, and I do not like these neoprene pieces of crap that I have for the moment to improvise.

 

[TheStig]

Nice PR!

And since you like to gloat about how behind I am on deadlifts and need to catch up, here's one for ya:




Your back squat PR is my front squat PR.

haha jk good job

 

[Purefilth]

Nice PR!

And since you like to gloat about how behind I am on deadlifts and need to catch up, here's one for ya:




Your back squat PR is my front squat PR.

haha jk good job

Challenge accepted...

 

[Purefilth]

Terrible training today. Tired and couldn't get into it.

Klokov press 40kg x 12 x 3 sets

One hand Db rows. 35kg x 15 x 4 sets.

Close bench to hit triceps - can't remember what..

But then a buddy called and that was it. 20 minutes :-(

 

[Purefilth]

Deadlifts. In the fvcking zone!

70 x 12
120 x 8
170 x 6
190 x 6 rep pr (I think)
200 x 5 rep pr for sure
210 x 2 rep pr for real
170 x 6 this was brutal
140 x 12 fvcking badass.

Gym was full, so I did some pull ups and left the crowds. Will smash upper back on shoulders day.