These are at about 100kg / 220lbs or so, age 17, 6ft tall. Bodyfat: NotGreatButNotTooFatIHope% (guess around 15-16, but it doesn’t really matter).
And another front shot…
…So, that concludes my attempt at bodybuilding-style progress pics. Back to the lifting!
30th
Stat. Bike: 8 mins
Prowler Push: 1 (length) x 80kg, 7 x 1 x 120kg (sprints, with 1-2 mins rest b/w)
Rowing Machine: 500m in 1:45, 500m in 1:39
Stat. Bike: 6 mins, with sprint intervals
GPP / “Fuel-mix” Fitness session today. Feeling a complete wreck after a very tough week and little sleep, so avoided lifting today in an attempt to remain in one piece injury-wise. I think all my limbs are still in the right place, and I can walk… So I guess I’m alright. Sleep and some cissus, omega-3, ZMA + tart cherry extract to come, hoping to feel refreshed in the morning!
Exams coming up in the next few weeks, so I should probably try to sleep and recover better (it’s not like I won’t be training everyday, so I think this might be necessary anyway).
1st
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 180kg, 1 x 200kg, 1 x 205kg, 2 x 1 x 190kg, 2 x 3 x 170kg
Hamstring Curls: 3 x 12 x 85kg
Pull-ups: 6, 5, 2 x 20 secs static hold (these were just to stretch out a bit really)
Good lifting today. The 200kg and 205kg were deep and explosive, 170kg felt more like it should (light!). No time for bench, but I wasn’t sure whether or not to train it today anyway - the squatting had tired my upper body a bit and I am still trying to be careful with my wrist (which is feeling slightly better) this week. So bench tomorrow.
I’m currently planning to compete on July 27th at the regional qualifier, and then probably at the British Classic. I might also be able to compete in the Commonwealth Championships in Canada this Nov. / Dec., but not sure about that. The plan is to set a record or two at sub-junior level before I have to move on to Junior, so regardless of meet schedule I’ll be aiming to hit some major PRs when I do compete. Just thought I’d give an idea of my plan at the moment - goals are obviously the yardstick against which progress is measured.
2nd
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 180kg, 1 x 190kg
Deadlift (Conv.): 3 x 100kg, 3 x 140kg, 3 x 4 x 170kg
Bench: w/u with 8x60kg, 5x100kg; 8, 6, 4, x 120kg (short rest)
A very fast-paced session due to time constraints; not bad in terms of lifts completed, but I feel pretty bad now in terms of general fatigue and joint stiffness. Today (3rd) taken off to recuperate. Should be back to it tomorrow (rugby depending, I may just bench) or Tuesday.
4th
Shoulder Giant Set (pump style)
Bicep Mechanical Drop Set
Extras.
Nice light hypertrophy session today. Gym closed early for the Bank Holiday, so I decided to train at home. I also wanted to give myself another day to recover after the recent period of heavy loading, so opted for some light pump work etc. in the style of Thibaudeau’s recent shoulder training article / forum posts. A welcome change.
Be proud of that progress man!
Thanks for stopping by! Feel free to ask any questions about my training + goals etc. (this applies to anyone following of course, discussion breeds progress!). Yeah, I’m getting there - not at my best ever lifts-wise, but pretty close. Hoping for a good year of progress!
5th
Stat. Bike: 5 mins
Squat: w/u with 3x60kg, 5x100kg, 3x140kg; 2 x 180kg, 1 x 190kg, 1 x 200kg, 3 x 3 x 180kg
I didn’t push the singles further since I’d had the last two days off and wanted to work on submaximal reps. Sets of 3 with 180kg felt very good, back in the groove man! Feel it! lol
6th
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 180kg, 3 x 1 x 190kg
Bench: w/u with 8x60kg, 5x100kg; 8 x 120kg, 5 x 130kg, 2 x 3 x 135kg, 6 x 120kg
Seated Machine Row: 8, 6, x 105kg, 8, 7, x 95kg, 8 x 85kg
Prowler Push: 1 x length x 80kg, 6 x length x 120kg (sprint pace)
7th
Squat: w/u with 6x60kg, 3x100kg, 3x140kg; 1 x 180kg, 1 x 200kg, 1 x 205kg, 1 x 200kg, 2 x 3 x 180kg
Hamstring Curls: 15 x 95kg, 11, 8, 8, x 105kg
Stat. Bike: Sprint intervals up to 200 RPM, hovering around 170 bpm heart rate; ~8 mins.
Good training again. Hopefully getting better each day, and it will show when I need it. Certainly confident that I’m gaining strength overall, regardless of specific lifts.
8th
Bench: w/u with 8x60kg, 5x100kg, 4x120kg; 5 x 130kg, 3 x 140kg, 2 x 5 x 125kg
Squat: w/u with 5x60kg, 3x100kg, 3x140kg; 2 x 180kg, 1 x 200kg, 1 x 205kg, 2 x 190kg
9th
Squat: w/u with 2x8x80kg, 5x100kg, 3x140kg; 2 x 180kg, 1 x 200kg, 1 x 205kg, 2 x 190kg
Core Work: 30 mins.
Slightly different warm-up today as I had to alternate with someone else to begin with due to time restraints, before doing my main sets afterwards. Good lifting. I used a different bar today because it was in the squat rack and seemed ok; it didn’t change much, but did throw me forward a bit more by sitting higher than the thick bars.
10th
Bench: w/u with 8x60kg, 5x100kg, 4x120kg; 3 x 140kg, 5 x 130kg, 3 x 135kg, 4 x 125kg
Rowing: 1000m
Core Work: 25 mins.
Had a strained muscle around my left shoulder blade area, so left the squats for today. Feeling good otherwise.
11th
Deadlift (Conv.): w/u with 3x70kg, 3x110kg, 3x150kg; 2 x 190kg, 2 x 200kg, 1 x 205kg (easy PR), 2, 1, 1, x 190kg, 2 x 5 x 150kg
Hamstring Curls: 10 x 95kg, 8 x 105kg, 8 x 95kg, 11 x 85kg
Seated Machine Row: 6 x 115kg, 6 x 105kg, 8 x 95kg, 12 x 85kg
Stat. Bike: 8 mins of intense intervals, sprints with active rest.
Deadlift progress strong as expected, still pushing forward with the rows etc. Feeling good.
12th
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 1 x 180kg, 1 x 190kg, 1 x 200kg
DB Lateral Raises: 6 sets or so, for 10-15 reps with fairly light weights
Prowler Push: 9 x length x 120kg, ~1 min. rest b/w sets, fast pace.
Left lat / shoulder blade area still annoying me, feels a bit off. Session was ok.
13th
Bench: w/u with 8x60kg, 5x100kg, 4x120kg; 3 x 130kg, 3, 3, 2, 2, x 140kg, 4 x 130kg, 2 x 6 x 120kg
Rowing Machine: 1000m in 3:50
Had an exam in the morning (AS C1 mathematics), so felt like a nice bench session. Went well overall, a lot of volume at 130kg and 140kg. Technique improving as well I think, although unracking without a spotter doesn’t help with stability.
14th
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 180kg, 1 x 200kg, 2 x 180kg, + standard front squat x 5 x 120kg
Front Squat from Pins, 3/4: 1 x 130kg, 2, 1, 1, x 120kg, 8 x 2 x 100kg
Hamstring Curls: 12, 10, 10, 10, x 95kg
Upper back still not playing ball on squats, so subbed for the most part for the front squats from a dead start. Went fairly well. Hopefully still progressing nicely.