Monday - 29/06
Chest with Brown G - CSPC 5pm
Dumbbell fly 2x15x12 2x20x10 4x25x8 PB
Bench press 60x10 80x10 100x10 120x8,8,5
Incline dumbbell press 30x12 35x12 3x40x12 40x20
Incline chest press 80x15 110x12 140x12 2x130x12=>100x12=>80x12=>40x20
Flat cable fly 4x18x10
**wicked volume and pump today. Chest felt better on flat bench after warming up on flys first. Will do the same next week.
Tuesday - 30/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 100x10 140x10 180x10 220x10 2x260x10 240x10 220x10
Barbell rows 4x110x12 100x12
Seated cable rows (close grip) 5x96x10
Seated cable rows (wide grip) 72x12 78x12 2x84x12
Wide Grip BTN Pulldowns 120x8 3x140x8
Wednesday - 01/07
Hamstrings - CSPC 5pm
Conventional Deads 60x8 80x6 120x4 160x3 200x2 240x1 280x3ish PB
Stiff leg deadlift 100x8 4x140x8
Cable hamstring curl 4x80x12
Standing abs 54x12 2x60x10
**chest still really sore and cramped up on the last deadlift rep. I know I could have gotten it. But that's enough heavy deadlifting for a while, although I will still be deadlifting in some form every week - just more reps & sets.
**raw deadlift goal for the year was 300kg, which I have more or less achieved now without all that much deadlift work, just carryover from other workouts. New goal is 325kg. Should be a challenge but definitely attainable.
Thursday - 02/07
Shoulders with Craig - Uni Rec Centre 9:30am
Cable front laterals 3x12
Smith machine front press 2x40x12 60x10 5x70x10 2x60x10
Seated lateral raises 10x11x10
Cable lateral raises 3x12
Friday - 03/07
Arms with Craig - CSPC 4:15pm
EZ bar curls 2x20x10 2x30x10 3x40x8
Alt. dumbbell curls 12.5x10 15x10 17.5x8 2x20x8 15x10
Seated hammer curls 12.5x10 4x15x8
Cable preacher curls 5x18x12
Tricep pressdowns 100x12 120x12 4x140x12
Close grip bench 60x10 80x10 3x100x10
OH rope extensions (high cable) 48x10 54x10 3x60x10
supersetted with...
Rope pressdowns 48x10 36x10 2x30x10 24x10
**weighed in at 124.5kg today fully clothed and well fed. Started dropping carbs slightly, and I mean only by about 10%. Want to drop 5kgs over the next 10 weeks and reassess from there. No plan to get too lean just want waist size to come down a bit so my deadlift can go up. I'm doing this very slowly by only making slight changes to diet and activity levels, so I expect to still make strength gains in this phase.
Saturday - 04/07
Quads with Craig & Brown G - CSPC 9:30am
Leg press 2.5ppsx10 5ppsx10 6ppsx10 8ppsx10 4x11ppsx10 4x10ppsx10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x80x10 2x120x8 2x160x6
SSB Box squats 65x8 85x6
**weight is getting up there on the leg press, we finished on what we started on last week. Had a look at squats on camera and they looked exactly like I wanted them to. No question on depth, good back position and knee position. In about 6 weeks time we will do a cycle of doing squats as first exercise, so we can gauge our progress.
Monday, June 29, 2009
Monday, June 22, 2009
Week #39 - 22/06
Monday - 22/06
Chest with Brown G - CSPC 5:30pm
Bench press 2x60x10 90x8 110x8 130x6,5
Chest press 30x15 40x15 4x50x12
Incline bench press 80x10 2x90x10 80x12
Flat cable fly 2x18x12 2x24x10 18x12
Flat dumbbell press 30x15 35x15,14,12=>25x8
**everything is feeling strong at the moment but chest. Going to change up training a bit next week, take out a pressing exercise and add another fly. Think it might help.
Tuesday - 23/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 120x10 170x10 220x10 2x260x10 240x10 220x10
Barbell rows 100x8 110x8 120x8 130x8 PB 140x6 PB
Seated cable rows (close grip) 4x90x10 96x10
Seated cable rows (wide grip) 78x10 4x72x10
Wide Grip BTN Pulldowns 100x10 3x130x10
**changed up routine a bit so cable rows were light and easy just getting used to it. Will go heavier next week.
Wednesday - 24/06
Deadlifts with Craig & Akash - CSPC 5pm
Conventional Deads 60x6 100x5 140x4 180x3 220x1 260x3 PB
**lost a bit of blood on the deads so was feeling light headed, just did some light abs and left. Next week Craig and I are going to combine hammies and deadlifts. We are also starting to go more towards powerlifting training, finding that balance. Anyway, easy PB. Will go 280kg x 3 next week.
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 10am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x6 PB
Smith machine front press 3x60x12
Machine shoulder press (pin#) 11x12 2x13x12 15x12 16x12
Seated lateral raises 2x11x10 2x13.5x10 2x11x12
Cable lateral raises 3x12
Friday - 26/06
Arms with Craig - CSPC 5:30pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 130x5
Tricep pressdowns 5x12
OH rope extensions (high cable) 3 sets up to 2x66x10
EZ bar curls 4x30x21's
High cable curls 4x10-12
Hammer curls 3x15x15
**felt weak today...
Saturday - 27/06
Quads with Craig, Brown G, Dreaver - CSPC 9am
Leg press 2.5ppsx15 5ppsx15 6ppsx10 8ppsx10 4x10ppsx10 2x9ppsx10 8ppsx10,15!
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x70x10 2x110x8 2x150x6
SSB Box squats 3x60x6
**introduced the box squats, to bring up the hips more. Will up the weight over the coming weeks.
Chest with Brown G - CSPC 5:30pm
Bench press 2x60x10 90x8 110x8 130x6,5
Chest press 30x15 40x15 4x50x12
Incline bench press 80x10 2x90x10 80x12
Flat cable fly 2x18x12 2x24x10 18x12
Flat dumbbell press 30x15 35x15,14,12=>25x8
**everything is feeling strong at the moment but chest. Going to change up training a bit next week, take out a pressing exercise and add another fly. Think it might help.
Tuesday - 23/06
Back with Brown G - CSPC 4pm
WG Pulldowns (palms in) 80x10 120x10 170x10 220x10 2x260x10 240x10 220x10
Barbell rows 100x8 110x8 120x8 130x8 PB 140x6 PB
Seated cable rows (close grip) 4x90x10 96x10
Seated cable rows (wide grip) 78x10 4x72x10
Wide Grip BTN Pulldowns 100x10 3x130x10
**changed up routine a bit so cable rows were light and easy just getting used to it. Will go heavier next week.
Wednesday - 24/06
Deadlifts with Craig & Akash - CSPC 5pm
Conventional Deads 60x6 100x5 140x4 180x3 220x1 260x3 PB
**lost a bit of blood on the deads so was feeling light headed, just did some light abs and left. Next week Craig and I are going to combine hammies and deadlifts. We are also starting to go more towards powerlifting training, finding that balance. Anyway, easy PB. Will go 280kg x 3 next week.
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 10am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 90x6 PB
Smith machine front press 3x60x12
Machine shoulder press (pin#) 11x12 2x13x12 15x12 16x12
Seated lateral raises 2x11x10 2x13.5x10 2x11x12
Cable lateral raises 3x12
Friday - 26/06
Arms with Craig - CSPC 5:30pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 130x5
Tricep pressdowns 5x12
OH rope extensions (high cable) 3 sets up to 2x66x10
EZ bar curls 4x30x21's
High cable curls 4x10-12
Hammer curls 3x15x15
**felt weak today...
Saturday - 27/06
Quads with Craig, Brown G, Dreaver - CSPC 9am
Leg press 2.5ppsx15 5ppsx15 6ppsx10 8ppsx10 4x10ppsx10 2x9ppsx10 8ppsx10,15!
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x70x10 2x110x8 2x150x6
SSB Box squats 3x60x6
**introduced the box squats, to bring up the hips more. Will up the weight over the coming weeks.
Monday, June 15, 2009
Week #38 - 15/06
Monday - 15/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 2x115x5
Bench press 100x10 120x7,4
DB Press 37.5x12 42.5x12,8
Lying cable fly 3x18x10
**feeling weak today so deloaded a bit
Tuesday - 16/06
Back with Brown G and Craig - CSPC 4:30pm
WG Pulldowns (palms in) 100x10 140x10 180x10 220x10 240x10 260x8 PB 240x10 220x10 200x10
Seated cable rows 4x90x10 96x10
Barbell rows 110x10 PB,10,8 2x100x12
T-bar rows 30x10 2x50x8
Wide Grip BTN Pulldowns 120x10 140x9 120x10 120x10=>80x10
**added in PB tag, have been setting PBs every week but haven't been recording. Going to find 8RM on BB rows next week to see where I'm at - it's my key back exercise. For each muscle group I have 1-2 key exercises that I focus on increasing and always revert back to eventually. If I make progress on these exercises I know my training/eating is going well. Everything else is treated as "assistance".
Wednesday - 17/06
Hamstrings/Calves - Uni Rec Centre 11am
GHR 3xBWx8 +10x5
Lying leg curl 100x10 110x10 100x10 90x10 80x10
Seated leg curl 4x24x15
Romanian deadlift 60x12 100x10 2x120x8
Standing calf raise 110x12 120x12 130x12,12,10
Deadlifts/Abs with Craig - CSPC 5:00pm
Conventional deadlifts 2x60x8 100x5 120x5 160x3 200x1 240x3 PB
Reverse hyper 3x60x10
Standing abs 5x54x10
**fairly easy PB, will go 260x3 next week. Happy with how my deadlift has increased, especially since my waist size has gone up. I know once I start to lean out again and it comes back down, my deadlift will sky-rocket as it has in the past. So 260 next week may as well be up around 280.
**Craig, myself and probably Tec are going to deadlift every Wednesday night from now on. Just a slowish casual session like today as all our hardwork will be done with hammies in the morning. Anyone is welcome to come along and join us, no better atmosphere for heavy than deadlifting in a group!
**apologies for the ramblings this week :)
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 11am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 PB 2x70x12
Smith machine front press 2x60x10
Machine shoulder press (pin#) 5x13x10
DB lateral raises (side) 4x13.5x10 11x15
Rear delt machine 47x12 3x54x12
Friday - 19/06
Triceps with Craig - CSPC 5pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 PB,3 120x10
Tricep pressdowns 150x12 160x12 4x170x12
OH rope extensions 6x48x12
supersetted with...
Rope pressdowns 2x30x10
**bit of an interrupted training today, setting up for South Islands tomorrow at the gym. Might sneak in early and do some biceps.
**big PB on the close grips, repping my last raw comp grip bench PB for 5.
Sunday - 21/06
Quads - CSPC 9am
Leg press 2x100x15 200x10 280x10 4x360x10 2x320x10 2x280x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x60x8 2x100x6 2x140x6
**also had a little play with the log but my quads were cramping up. did a few muscle snatches with 80kg, easy weight.
**good training week.
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 2x115x5
Bench press 100x10 120x7,4
DB Press 37.5x12 42.5x12,8
Lying cable fly 3x18x10
**feeling weak today so deloaded a bit
Tuesday - 16/06
Back with Brown G and Craig - CSPC 4:30pm
WG Pulldowns (palms in) 100x10 140x10 180x10 220x10 240x10 260x8 PB 240x10 220x10 200x10
Seated cable rows 4x90x10 96x10
Barbell rows 110x10 PB,10,8 2x100x12
T-bar rows 30x10 2x50x8
Wide Grip BTN Pulldowns 120x10 140x9 120x10 120x10=>80x10
**added in PB tag, have been setting PBs every week but haven't been recording. Going to find 8RM on BB rows next week to see where I'm at - it's my key back exercise. For each muscle group I have 1-2 key exercises that I focus on increasing and always revert back to eventually. If I make progress on these exercises I know my training/eating is going well. Everything else is treated as "assistance".
Wednesday - 17/06
Hamstrings/Calves - Uni Rec Centre 11am
GHR 3xBWx8 +10x5
Lying leg curl 100x10 110x10 100x10 90x10 80x10
Seated leg curl 4x24x15
Romanian deadlift 60x12 100x10 2x120x8
Standing calf raise 110x12 120x12 130x12,12,10
Deadlifts/Abs with Craig - CSPC 5:00pm
Conventional deadlifts 2x60x8 100x5 120x5 160x3 200x1 240x3 PB
Reverse hyper 3x60x10
Standing abs 5x54x10
**fairly easy PB, will go 260x3 next week. Happy with how my deadlift has increased, especially since my waist size has gone up. I know once I start to lean out again and it comes back down, my deadlift will sky-rocket as it has in the past. So 260 next week may as well be up around 280.
**Craig, myself and probably Tec are going to deadlift every Wednesday night from now on. Just a slowish casual session like today as all our hardwork will be done with hammies in the morning. Anyone is welcome to come along and join us, no better atmosphere for heavy than deadlifting in a group!
**apologies for the ramblings this week :)
Thursday - 18/06
Shoulders with Craig - Uni Rec Centre 11am
Smith machine BTN press 2x40x10 2x60x10 2x80x8 PB 2x70x12
Smith machine front press 2x60x10
Machine shoulder press (pin#) 5x13x10
DB lateral raises (side) 4x13.5x10 11x15
Rear delt machine 47x12 3x54x12
Friday - 19/06
Triceps with Craig - CSPC 5pm
Close grip bench 2x60x10 2x80x8 100x6 120x6 140x5 PB,3 120x10
Tricep pressdowns 150x12 160x12 4x170x12
OH rope extensions 6x48x12
supersetted with...
Rope pressdowns 2x30x10
**bit of an interrupted training today, setting up for South Islands tomorrow at the gym. Might sneak in early and do some biceps.
**big PB on the close grips, repping my last raw comp grip bench PB for 5.
Sunday - 21/06
Quads - CSPC 9am
Leg press 2x100x15 200x10 280x10 4x360x10 2x320x10 2x280x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 2x60x8 2x100x6 2x140x6
**also had a little play with the log but my quads were cramping up. did a few muscle snatches with 80kg, easy weight.
**good training week.
Monday, June 8, 2009
Week #37 - 08/06
Monday - 08/06
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 110x6 115x5
Bench press 100x10 120x8,5
DB Press 37.5x12 4x42.5x12
Chest Press 50x12 2x60x10 2x50x12
Lying cable fly 18x10,10,10,7
Tuesday - 09/06
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 120x10 160x10 200x10 240x10,8 220x10 200x10
Seated cable rows 4x90x10 90x8
Close Grip pulldowns 170x10 4x190x8
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 120x8 2x140x8 120x10
Wednesday - 10/06
Hamstrings/Calves - Uni Rec Centre 8am
GHR 4x8
Lying leg curl 5x90x10
Seated leg curl 18x15 30x15 3x24x15
Romanian deadlift 60x8 3x100x8
Standing calf raise 4x110x12
**Have been neglecting hammies a bit over the past couple of weeks, not good. They're the most important thing for building a big squat/deadlift IMO.
**Should be at Eastside tonight for a light deadlift.
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x5 100x5 140x5 180x5 220x3
Reverse hyper 4x50x10
Standing abs 4x54x10
Cable side bends 120x12
**Deadlifts still fairly light, hammies were fried from this morning though
Thursday - 11/06
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 80x7,4
DB lateral raises (side) 2x11x12 2x13.5x10 2x11x10 2x8.5x12 6x15
Machine shoulder press (pin#) 2x14x12 2x15x12
DB rear flies 4x16x12
Rear delt machine 4x54x12
Friday - 12/06
Arms with Dreaver - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 65x4 60x5
Close grip bench 60x10 100x10 120x6 2x110x8
OH rope extensions (high cable) 4x12@48,42,36,30
supersetted with...
Tricep pressdowns 4x12@48,42,36,36
Dumbbell preachers 12.5x12 4x15x12
EZ bar curls 3x30x21's
High cable curls 18x12 24x10,8 18x10=>12x10
**going to do some heavy close grip benches first up next week, 130kg and hopefully 140kg for 6.
Saturday - 13/06
Quads - CSPC 11am
Leg press 2x320x10 2x280x10 4x240x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 60x10 100x8 140x6
**sticking with that superset until I can keep it to 8 plates (320kg) for my final set, will start at 9 plates next week.
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 110x6 115x5
Bench press 100x10 120x8,5
DB Press 37.5x12 4x42.5x12
Chest Press 50x12 2x60x10 2x50x12
Lying cable fly 18x10,10,10,7
Tuesday - 09/06
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 120x10 160x10 200x10 240x10,8 220x10 200x10
Seated cable rows 4x90x10 90x8
Close Grip pulldowns 170x10 4x190x8
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 120x8 2x140x8 120x10
Wednesday - 10/06
Hamstrings/Calves - Uni Rec Centre 8am
GHR 4x8
Lying leg curl 5x90x10
Seated leg curl 18x15 30x15 3x24x15
Romanian deadlift 60x8 3x100x8
Standing calf raise 4x110x12
**Have been neglecting hammies a bit over the past couple of weeks, not good. They're the most important thing for building a big squat/deadlift IMO.
**Should be at Eastside tonight for a light deadlift.
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x5 100x5 140x5 180x5 220x3
Reverse hyper 4x50x10
Standing abs 4x54x10
Cable side bends 120x12
**Deadlifts still fairly light, hammies were fried from this morning though
Thursday - 11/06
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 80x7,4
DB lateral raises (side) 2x11x12 2x13.5x10 2x11x10 2x8.5x12 6x15
Machine shoulder press (pin#) 2x14x12 2x15x12
DB rear flies 4x16x12
Rear delt machine 4x54x12
Friday - 12/06
Arms with Dreaver - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 65x4 60x5
Close grip bench 60x10 100x10 120x6 2x110x8
OH rope extensions (high cable) 4x12@48,42,36,30
supersetted with...
Tricep pressdowns 4x12@48,42,36,36
Dumbbell preachers 12.5x12 4x15x12
EZ bar curls 3x30x21's
High cable curls 18x12 24x10,8 18x10=>12x10
**going to do some heavy close grip benches first up next week, 130kg and hopefully 140kg for 6.
Saturday - 13/06
Quads - CSPC 11am
Leg press 2x320x10 2x280x10 4x240x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 60x10 100x8 140x6
**sticking with that superset until I can keep it to 8 plates (320kg) for my final set, will start at 9 plates next week.
Wednesday, June 3, 2009
Week #36 - 01/06
Monday - 01/06
Chest with Dreaver - CSPC 10:30am
Incline bench press 2x60x10 2x85x8 105x6 110x6
Bench press 100x10 115x8,6
DB Press 37.5x12 42.5x12,12,10 37.5x12
Chest Press 40x12 50x12 2x60x10 50x15
Lying cable fly 18x10,10,10,8
Tuesday - 02/06
Back with Brown G - CSPC 5:30pm
WG Pulldowns 2x80x10 110x10 150x10 190x10 230x10 240x10 220x10 200x10
Seated cable rows 3x84x10 2x90x10
Close Grip pulldowns 2x180x8 190x8 2x170x10
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 110x10 2x140x10 120x12
Wednesday - 03/06
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x8 100x5 140x5 180x3 200x3
Reverse hyper extension 4x40x10
Standing abs 48x12 3x54x10
Cable side bends 100x12 3x120x12
Thursday - 04/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 2x50x12 2x65x10 80x4 70x6
DB lateral raises (side) 2x11x12 2x13.5x10 2x13.5x8 2x11x10 2x8.5x12
Machine shoulder press (pin#) 13x12 3x14x12
DB rear flies 4x13.5x12
Friday - 05/05
Biceps - Uni Rec Centre 9am
Dumbbell Curls 8.5x10 11x10 13.5x10 16x8 18.5x8 21x8 18.5x8,7
EZ bar curls 40x10 45x10,10,9,9
DB preacher curls 11x15 2x13.5x10 2x11x12
Close grip straight bar curls 2x30x10 2x35x8
High cable curls 3x20
Triceps with Craig - CSPC 4:30pm
Skullcrushers 2x40x10 2x50x8 60x6 65x5
Close grip bench 60x10 100x8 120x6 100x12
Tricep pressdown 150x12 170x12 4x180x12
OH rope extensions (high cable) 4x48x12
OH rope extensions (low cable) 36x10 4x42x10=>30x8
Chest with Dreaver - CSPC 10:30am
Incline bench press 2x60x10 2x85x8 105x6 110x6
Bench press 100x10 115x8,6
DB Press 37.5x12 42.5x12,12,10 37.5x12
Chest Press 40x12 50x12 2x60x10 50x15
Lying cable fly 18x10,10,10,8
Tuesday - 02/06
Back with Brown G - CSPC 5:30pm
WG Pulldowns 2x80x10 110x10 150x10 190x10 230x10 240x10 220x10 200x10
Seated cable rows 3x84x10 2x90x10
Close Grip pulldowns 2x180x8 190x8 2x170x10
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 110x10 2x140x10 120x12
Wednesday - 03/06
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x8 100x5 140x5 180x3 200x3
Reverse hyper extension 4x40x10
Standing abs 48x12 3x54x10
Cable side bends 100x12 3x120x12
Thursday - 04/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 2x50x12 2x65x10 80x4 70x6
DB lateral raises (side) 2x11x12 2x13.5x10 2x13.5x8 2x11x10 2x8.5x12
Machine shoulder press (pin#) 13x12 3x14x12
DB rear flies 4x13.5x12
Friday - 05/05
Biceps - Uni Rec Centre 9am
Dumbbell Curls 8.5x10 11x10 13.5x10 16x8 18.5x8 21x8 18.5x8,7
EZ bar curls 40x10 45x10,10,9,9
DB preacher curls 11x15 2x13.5x10 2x11x12
Close grip straight bar curls 2x30x10 2x35x8
High cable curls 3x20
Triceps with Craig - CSPC 4:30pm
Skullcrushers 2x40x10 2x50x8 60x6 65x5
Close grip bench 60x10 100x8 120x6 100x12
Tricep pressdown 150x12 170x12 4x180x12
OH rope extensions (high cable) 4x48x12
OH rope extensions (low cable) 36x10 4x42x10=>30x8
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