After injuring my shoulder about 2 months ago, I’m back lifting weights.
I’ve lost a bit of strength in my bench press, which I’m chasing to get it better than it was before I was injured. My bench PR is 275lbs.
I’ll be training WS4SB, as I have done for all my training. As Joe would say, …enough of this typing shit.
Sunday 25th May
Max Effort Upper body
60x10
I’m happy with 110kgx2, not bad considering I’ve not benched heavy in a good while.
Supplemental
DB side raises
DB Incline curls
10kgx12
DB Shrugs
Here’s some more infomation about me.
Age: 17
Wednesday 28th March
Fancied a change, I might mix things up a bit from Westside.
Shoulders
Smith Machine shoulder press
Machine shoulder press- Hammer grip
DB side raises
Plate raises
Be hitting the gym tomorrow.
And will get some pictures up as quick as possible!
Stick with me.
Friday 30th May
CHEST
Flat barbell bench press
90kgx6
Incline barbell bench press
70kgx10
Pec-deck
Pin11 x12
BICEPS
Cable curls
Sunday 1st June
Back and Triceps
Chin-ups, as slow as I could
bwx13
DB rows
Close-grip bench press
Lat pulldowns
DB Shrugs
Triceps rope pressdowns
Tuesday 3rd June
LEGS
Squats- Close stance ATG
Watching Tom Platz on youtube must’ve inspired me!
Leg Extensions
Hack Squats
Leg Curls
I planned on doing a set of 20, but I find it hard to get into a set of 20, if I haven’t touched a heavy weight, because then everything feels so heavy.
So my new plan is to do max reps on a heavy weight firstly, and then do a set of 20, maybe 125kgx max next week, followed by 90kgx20- that will be done.
Friday 6th June
Flat Bench Press
Incline Barbell Bench Press
Chin-ups
Barbell bicep curls
Incline DB curls
So this week just gone did:
Day 1, High volume, high reps and low rest
Chest
Bench press to neck
Shoulders
Wide grip rows
Triceps
Skull crushers
Day 2
High volume again
Day 3
Just working on form, getting used to a wide stance, so it’ll pay off soon with the big numbers
Sunday 15th June
WESTSIDE STYLE
MAX-EFFORT LIFT
Barx15
SUPPLEMENTAL
Chin-ups
Rear delt flyes
DB Shrugs
Olympic barbell curls
Tuesday 17th June
MAX-EFFORT LOWER
SQUATS
STIFF-LEG DEADLIFTS
ABS
12.5kgx15
Here’s my training routine:
Monday:
Tuesday/Wednesday:
Thursday:
I’ll be training at the track in 2 weeks at the latest, ready for some races coming up in the next 2 months.
My main aim is to get my Squat up till then.
My stats at the moment are:
SQUAT- 140kgx1
Once the running starts I’ll still be following the programme, and later start ther off-season template when I get nearer to competing
Repetition Upper body
Flat Barbell bench press
Lat Pulldowns
Worked in with this guy, who looked like he’d never trained before, who was doing most of the stack for about 2 reps, with terrible form. lol
Seated cable rows
DB side raises
DB power cleans
Barbell bicep curls
Yesterday
Sprint AM
10m x4
Learning the Power clean, so I can have a training day dedicated, to explosive lifts.
Explosive lifts PM
Power clean x a lot
Today 24th June
BWx15
Tomorrow is Upper body
Plan is:
REAL WORK
.Flat DB bench press
.Chin-ups
.DB side raises
INTIMIDATE OPPONENTS
Lindow
June 25, 2008, 6:10pm
17
Good work mate. What’s your sprint times?
Thankyou, well this is my return. About a year ago I ran the 100m in 11.57, (when I was 16).
Now I’m looking to get that down to early 11s, in the next couple of months. And after that look for some serious times.
Lindow
June 25, 2008, 6:39pm
19
That’s still a good time. just increase your squat and sprint and you should be able to do it sooner or later, but you already know that.
Good luck
Ye, that’s my aim, people have said about how much a big squat can help.
I’ll keep working away.
