Looking good bro,
Keep the pace now and hit your workout goals.
Hows your nutrition looking these days btw? Are you getting bigger/gaining?
I was thinking about what you said for snacks and I would recommend what Tate does,
Lidil do bags or dried fruit and nuts for 1 euro each.
Eat one bag and youve added 1000 Kcals to your daily intake, I would buy 5 and eat one every day during the week. Then on the weekend, get your pizza etc on.
Wednesday -
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 100KG
1x5 100KG
1x5 100KG
Hanging Leg-raises -
5x10
Leg Press -
5x10 - 86.6KG
Comments: Fixed the technique issue I had last week with the DL. It felt much better but it was significantly harder to do which I’m taking as a good sign. Hopefully I can add reps next week. Set up time between reps was also longer as I wanted to make sure I had the set up right. Assitance work was fine.
[quote]Oregand wrote:
Looking good bro,
Keep the pace now and hit your workout goals.
Hows your nutrition looking these days btw? Are you getting bigger/gaining?
I was thinking about what you said for snacks and I would recommend what Tate does,
Lidil do bags or dried fruit and nuts for 1 euro each.
Eat one bag and youve added 1000 Kcals to your daily intake, I would buy 5 and eat one every day during the week. Then on the weekend, get your pizza etc on.[/quote]
Nurtrition was lacking the last 2 weeks due to my work but now that I’m back in the flow I can get back on track. It was more not enough calories than crap food. I’ll check those snacks out next time we hit Lidl. Thanks for checking in bro.
Friday - 30/9/2011
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 30KG
1x5 40KG
1x5 40KG
1x6 40KG
Dips - Cable machine was broken so couldnt do tri-pulldowns
5x5 -
Pull ups.
5x5 - bodyweight
Coments: Good session. Left out the ab work as I’m slowly trying to get back into the wong of things.
Monday -
Warm up
2x8 bar
30KGx1
Bench Press
1x3 60KG
1x5 55KG
1x5 55KG
1x7 55KG
Assistance work
Goblet squats
3x15 18KG
Chin-ups
5x5 bodyweight
Comments:Felt weak on the bench today. Those extra two reps were (I’m ashamed to admit) spotter helped reps. hopefully next week will be better. everything else went good.
Wednesday - 5/10/2011
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 100KG
1x5 100KG
1x6 100KG
Comments: Just did main lift today as I had things to do. Form felt spot on and it has been the easest lift so far. Will probably add 5Kilos to it next week.
Get the 5 KG onto that DL next week man, you need to push that weight.
Friday - 07/10/2011
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 30KG
1x5 40KG
1x5 40KG
1x6 40KG
Tricep pull-downs weight on resistance 7/15
5x5
Pull ups.
5x5 - bodyweight
Coments: Really happy with the OHP today. I did the exact same rep amounts as last week but it felt much better so defo upping the weight a little. I think Deload week is next week so may have to wait an extra week first. Cable machine was back working so got to do my pull downs which also didnt kill me as much as usual. Might up the resistance to 8 on the new cycle. Pull-ups were a bit fo a struggle but I got there. Probably from not doing them for the last 3-4 weeks.
Monday - 10/10/11
Warm up
2x8 bar
Bench Press
1x5 40KG
1x5 40KG
1x15 40KG
Assistance work
Goblet squats
3x15 18KG
Dips
5x5 bodyweight
Chin-ups
5x5 bodyweight
Comments:For a deload week it wasnt very deload. Forgot to drop the dumbell weight for the goblets and should have done 30KG in stead of 40KG for the bench. Either way it went well and got to work on some technique since the weight was lower.
Wednesday - 19/10/2011 - Couldnt make it to my last wednesday or friday session but since it was deload I dont mind as much.
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 105KG
1x5 105KG
1x6 105KG
Leg-press -
5x10 - 86.6KG
Comments: Deadlifts felt good today and went really well. Got an extra rep on the last set which was enough for me to be comfortable going for 110KG next week. Had a slight grip problem on the last though on my right hand which is the one I invert. I wasn’t a slip issue but it idnt feel right don’t know what happened. Thinking of upping the leg press as I think I’m used to that weight now. had only time for one assistance exercise so I chose leg press.
Comments: Just did main lift today as I had things to do. Form felt spot on and it has been the easest lift so far. Will probably add 5Kilos to it next week.
Friday - 21/10/2011
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 30KG
1x4 42.5KG
1x4 42.5KG
1x5 40KG
Tricep pull-downs weight on resistance 8/15
3x10 7/15 2x10
Pull ups.
5x5 - bodyweight
Comments: Failed on the OHP but that doesn’t mean I didn’t make progress. I managed to up the weight and that’s always good. Also managed to up the weight on the Tri-pulldowns although I did have to drop back for the final 2 sets but again, progress.
From the week of the 24/10/2011 - 30/10/2011 I got what I am nearly positive was Tendonitis in the Petellar Tendon so I decided to not risk further injury and take the week out for the tendon to heal. Because Monday was a Bank Holiday the gym was not open so i will try my monday upper body routine today and see how it goes. Depeding on how my knee feels for deadlifts on Wednesday will decide if i do the DL’s or not.
Monday - 01/11/2011
Warm up
2x8 bar
Bench Press
1x5 55KG
1x5 55KG
1x7 55KG
Assistance work
Goblet squats
Just to make sure knee was fully recovered - I didn’t do Goblets.
Dips
5x5 bodyweight
Chin-ups
5x5 bodyweight
Comments: Happy with the bench. Last time I went for 55KG I ended up getting spotter help for the last two reps as I was training with someone. This week I did the same weight and rep ranges but with no help - I call that progress! Assistance went fine. I will try the Deadlift today and hope my knee is okay for it.
Wednesday - 02/11/2011 -
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 110KG
1x5 110KG
1x4 110KG
Comments: Deadlft went good and bad. First two sets were great and powered through them. The last set just didn’t go well. it didn’t feel right and I almost knew i wasn’t going to be able to do it. - Probably a mental thing more than physical which I know is just as important. Anyway I did crack out 4 reps on the last set. I just about got the 4th rep and I technicaly did the 5th rep but I didnt get a full extention (fully upright) but almost - so i didn’t count that rep. I’m hoping to get at least 6 reps maybe 7 next week so I can keep progressing with the weight. I layed off the leg press and leg rasies as I wanted to fully make sure my injury healed up. I didn’t feel any bad pain during the DL’s but wanted to make sure so I skipped the assistance.
Monday - 7/11/2011 - No traning as I was still recovering from a wrist injury
Wednesday - 09/11/2011 -
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x3 115KG
1x3 115KG
1x2 120KG
Comments - Really happy to have pulled 120KG. I was supposed to do a set of 5 for the 115 but on the third rep I felt a bad pinch in my left arm, posssibly a grip issue so i had to stop so I did another set of 3 to make up for it. I could not do any more than 2 for teh 12 but I’m just happt to have pulled it. No assitance work as a crap ton of college work needed to be done and had no time.
Good progress on the DL, lets see some OHP though man!
Wednesday - 09/11/2011 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x5 - 70KG
1x4 - 90KG
1x3 - 110KG
1x2 - 120KG
1x1 - 125KG
Leg press - 5x10 @ 190lbs
Leg raises - 5x10
Comments: So, got a suggestion from Oregand to do a pyramid style scheme since the weight is starting to get heavy. It worked out great. 120 and 125 were pretty hard. I actually nearly pulled 125 for two but the first rep didn’t count as I had to drop 3/4 way up. My right arm sort of went weird and couldn’t hold it and kinda got weak - I’m not really sure what happened but I was not leaving without a PR so I took a minute or two and tried it again and got the single, which was quite tough. Actually had time for assistance work too! been a while. Missed Monday due to college project that needed last minute work on. I will be going Friday for the Overhead press though!
[quote]Oregand wrote:
Good progress on the DL, lets see some OHP though man![/quote]
Yeah man, finally get to do that on Friday it’s been like 3 weeks!
Good progress, keep it up.
Right, so heres what I was trying to explain the other day on paper.
If your training 3 days a week itll look like this,
Monday:
Bench
6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep @ whatever weight you can handle for the rep range
Pull ups:
50 - 70 reps(in as many sets as you can)
Clean and push press:
4 - 5 sets @ 4 - 8 reps
Wed:
DL
6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep @ whatever weight you can handle for the rep range
Front Squat:
4 - 6 sets @ 4 - 8 reps
Plank
4 sets x 1 Min(add 5 secs a week)
Friday:
OHP
6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep @ whatever weight you can handle for the rep range
BB Row
4 - 6 sets @ 6 - 10 reps
Chin ups:
50 - 70 reps(in as many sets as you can do)