squats today
Back Squat
20kg x8
60kg x5
80kg x5
100kg x5
110kg x5
120kg x5
125kg 2x5
Low Box Squats (stop and explode)
100kg 3x5
Overhead Squats
50kg 3x5
Back Squat
80kg x20
Walking Lunges
60kg 3x8
Leg Press
200lbs 3x15
Calf Press
200lbs 2x20
squats today
Back Squat
20kg x8
60kg x5
80kg x5
100kg x5
110kg x5
120kg x5
125kg 2x5
Low Box Squats (stop and explode)
100kg 3x5
Overhead Squats
50kg 3x5
Back Squat
80kg x20
Walking Lunges
60kg 3x8
Leg Press
200lbs 3x15
Calf Press
200lbs 2x20
240kg x2 rack pull. not quite conventional stance and the rack isnt big enough to accomadate sumo.
i think they were fully locked out. not 100% though.
Today:
Close Grip Bench
70kg 3x5
80kg 3x5
Hammer Curls
22.5kg DBs 5x5
Power Shrugs
70kg x5
110kg x5
120kg x5
130kg x5
140kg x5
Rack Pulls
160kg x5
170kg x4
190kg x4
200kg x4
220kg x2
230kg x2
240kg x2
Intervals on the rower tomorrow and then rest on sunday.
Its going good… im looking leaner and feeling stronger. will try to get some progress pics up soon
Bench:
60kg x8
80kg x5
85kg 5x5
DB Bench
40kg DBs 3x5
Rack Power Rows
60kg x8
80kg x5
90kg x5 put on straps
100kg x5 - awful form so dropped weight
90kg 3x5
Reverse Grip Rows
60kg x5
70kg x5
75kg 3x5
DB Row
40kg DB 5x5 each arm
Constant Tension seated bicep curls
17.5kg DBs 3 x 5 each arm
getting a huge pump in my forearms during the power pulls and it stayed the whole way through the workout. never really had a pump like it before in my forearms. dunno if its cuz there too weak or just tired… ill watch it in the next week and see what happens.
Overhead Press
20kgx8
60kgx5
80kgx5
90kg 5x5
Overhead squats
40kg x5
50kg x5
55kg x5
60kg x5
65kg x5
Stiff Legged Deadlifts
60kg x5
100kgx5
120kg 3x5
Sumo Deads
120kg x5
140kg x5
160kg x3
180kg x2
Happy with the 5x5 overhead at 90. overhead squating is good, i like it. going to alternate it with front squats every few workouts.
have came to the conclusion that my squat and deadlift technique are so poor because i have weak glutes. i never feel them play any part of any lift and very rarely will they be sore.
i bend a lot in the top of my back when pulling triples or above, and i butt wink at the bottom of squats aswell as leaning forward a few too many degrees.
Squat
20kg x5
60kg x5
90kg x5
100kg x5
110kg x5
120kg x5
125kg 2x5
130kg x5
Overhead squat
50kg 3x5
Power shrugs
60kgx5
100kgx5
140kgx5
170kg x4
160kg x5
Lunge
30kg DBs 1x5
Hyper extensions
3x5 25kg Plate
Core Work
Squat seems to be getting better. looking to hit 140 5x5 ligit by end of month. wearing shoes with a high heel helped a lot.
Bench
20kgx10
60kgx5
70kgx5
80kgx5
90kg x5
100kg x3
110kg x1 
NEW PB
90kg 2x5
well happy with the new bench PB. 115 is in the bag soon
DB bench
37.5kg 2x5
Core work:
Crucifexs + weight
Planks
Russian twists
Candle Sticks
Back tomorrow then Deadlifting on Thursday. planning to do 3x5 conventional and 3x5 sumo. maybe alternateing. not sure.
Bent Row
20kgx8
60kg x5
70kg x5
80kg x5
90kg 2x5
Explosive Bent rows (weights on platform)
100kg 3x5
Reverse Grip Bent Rows
60kgx5
80kg4x5
DB Row
40kgDB 5x5
Lat Pull Downs
12 5x5
Seated Row
12 5x5
Hammer Curls
20kg DBs 4x6
2 x Plank to failure
1 x Crucifix to failure
plan for tomorrow is dead lift but not going over 150kg
3x5 conventional and 3x5 sumo.
then hyper extensions, and overheads and even more core work. Friday will be active recovery and then im not sure about the weekend.
2nd week in september:
Bench: 100kgx1
Squat: 110kgx5
Deadlift: 190kgx1 (205 hitched)
Now:
Bench 110kgx1
squat 130kg2x5
DL 210kg
still not seeing much fat loss, im pretty much the exzact same weight as i was at the last photos but my lifts have all increased so i suppose thats good.
Deadlifts:
60kg x10 sumo
60kg x10 conv
100kg x5 sumo
100kg x5 conv
140kg x5 sumo
140kg x5 conv
150kg x5 sumo
150kg x5 conv
160kg 2x4 sumo
160kg 2x4 conv
170kg 2x3 conv
Rack pulls
140kg x5
180kg 2x5
200kg 2x3 (w/ straps)
210kg x2 (w/ straps)
Hyper Extension
x8 +20kg
2x8 +40kg
supersetted with
3x 30sec planks
Deadhangs (decompression)
3 x 1 min hangs (w/ Straps)
Overhead Press
60kg 3x10
supersetted with
Front Squats
60kg 3x10
Power cleans
60kg 3x10
Supersetted with
High Box Squats
100kg x10
120kg x10
130kg x10
Rowing Machine
5km
Setting 5
20mins45
long time no see! haha,
what you mean you havent seen much fat loss? them pics show obvious improvements! keep at it!
traps coming up, bodyfat around the naval definitely dropping!
how you getting on yourself? you back in scotland or still in ireland?
[quote]bryan.kav wrote:
long time no see! haha,
what you mean you havent seen much fat loss? them pics show obvious improvements! keep at it!
traps coming up, bodyfat around the naval definitely dropping!
how you getting on yourself? you back in scotland or still in ireland?[/quote]
im back in glasgow. back home for a few weeks over xmas thou
i refound my love for the rowing machine yesterday so im defo hitting that bitch 3 times a week from now on.
5ks, dirty dozens and maybe even some tabata if im feeling adventurous.
im not too bad, feeling strong all the time. training with a few powerlifters and strongmen over here. good motivation etc. hows life with you?
got a comp, week before xmas. need around a 535kg total at 110kg to win. its a long shot, but i think ill be happy with 115kg and a total over 500kg
if you get a chance check this out 20112008006.mp4 - YouTube
what am i doing wrong?
Scott
