Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 45KG
1x5 40KG
1x5 40KG
Tricep Pull-downs
3x10 - resistance 8
2x10 - resistance 7
Pull ups
5x5 - bodyweight
Comments: Accidentally put on 45KG instead of 42.5 for the OHP. Although I’m happy to have got a full set with it. I’d say I could do 42.5 for the 3 sets next time. Was good to get some assitance work in too. Improved slightly on the Tri- pulldowns. Overall, Good session.
[quote]Oregand wrote:
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)
[/quote]
That plan looks really good! Defo want to try it. Are you sure I should be doing the pyramid scheme for the Bench and OHP yet? I DL’s yeah since the weight is starting to get heavy but on the upper body lifts aren’t that heavy yet. Also doing a single for bench would prob require me to get someone to spot, no?
Also 50-70 chins ups and pull ups? Fuck! haha
Also any good articles/videos on how to properly do front squats and BB rows would be good to send my way. Also didn’t you say squatting and DL’ing on the same day was bad as it could fry my posterior chain?
Monday - 21/11/11
Warm up
2x8 bar
Bench Press
1x5 57.5KG
1x5 57.5KG
1x5 57.5KG
Assistance work
Dips
5x5 bodyweight
Chin-ups
1x10
1x10
1x5
1x5
Comments: Finally got to bench for the first time in a while. Happy that I made progress even with the absence of benching. I reckon I could 60KG next. Dips were fine. Might up those to 4 sets of 8. Tried what Oregand suggested and went for a 50-70 rep range for the chins. I knew I wouldn’t get 5 but 30 is still good and after being used to 5x5 I was happy to get 2x10 at the start. Overall good session.
Why not just do starting strength or Stronglifts instead of fucking about with custom made programs? I think you could go far with starting strength.
[quote]phlegms wrote:
Why not just do starting strength or Stronglifts instead of fucking about with custom made programs? I think you could go far with starting strength. [/quote]
Well at the moment I’m only doing tht Pyramid scheme for the deadlifts since they are starting to get heavy and I’m finding that it’s working really well. I do want to assess my plan and see about changing it but I might hang on til the new year and finish off another cycle or two of my 5/3/1-esq plan. Starting Strenght looks interesting though so I’ll have a propewr look into it.
Did you do Starting Strenght? if so how did you find it?
[quote]CrashOverride wrote:
[quote]phlegms wrote:
Why not just do starting strength or Stronglifts instead of fucking about with custom made programs? I think you could go far with starting strength. [/quote]
Well at the moment I’m only doing tht Pyramid scheme for the deadlifts since they are starting to get heavy and I’m finding that it’s working really well. I do want to assess my plan and see about changing it but I might hang on til the new year and finish off another cycle or two of my 5/3/1-esq plan. Starting Strenght looks interesting though so I’ll have a propewr look into it.
Did you do Starting Strenght? if so how did you find it?[/quote]
No, I started on a programme that was a bit advanced for what I needed. Still made gains, but could be way ahead of where I am now. The main problem you will run into is that you aren’t squatting at the minute. Unfortunately that will always limit the scope of your gains.
[quote]
No, I started on a programme that was a bit advanced for what I needed. Still made gains, but could be way ahead of where I am now. The main problem you will run into is that you aren’t squatting at the minute. Unfortunately that will always limit the scope of your gains. [/quote]
I starting doing Goblets when I started the program then got tendonitis a coulpe weeks back and havent went back to it yet. I think I might start barbell squatting at lower weight and go for reps instead, at least it’s something and with no squat rack in my gym, it’s better than nothing.
Wednesday - 09/11/2011 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x6 - 70KG
1x5 - 90KG
1x4 - 110KG
1x3 - 120KG
1x2 - 125KG
1x1 - 130KG
1x135 - Failed (got about halfway up)
Leg press - 5x10 @ 95.2KG
Leg raises - 5x10
Comments: Great session today! Really happy with the 130KG and everyhting felt good; the grip; the form… everyhting so much so that I tried 135 for the hell of it and got it about halfway up. So really pleased even though I failed. I reckon had I have just added on 2.5KG instead of 5KG then I woulda probably made it. Also bumped the Leg press up to 95.2 and they are great.
[quote]CrashOverride wrote:
Could always go to a better gym?
Good progress in here lately, keep smashing it.
[quote]phlegms wrote:
[quote]CrashOverride wrote:
Could always go to a better gym?
Good progress in here lately, keep smashing it.[/quote]
Yeah I want to go to a better gym as I hate mine. What kind of gym doesn’t have a squat rack anyway? I was thinking Mortons as I know Dave and probably yourself, will be joining it eventually. Unless I stuck with my gym but went to Morton’s on weekends and squatted there. Only problem is getting out there.
Cheers, really happy with my DL progress. The upper lifts have suffered a bit since I’ve had to miss loads over the last while. But I think I’m back into it. Really need to get that bench up!
[quote]CrashOverride wrote:
[quote]phlegms wrote:
[quote]CrashOverride wrote:
Could always go to a better gym?
Good progress in here lately, keep smashing it.[/quote]
Yeah I want to go to a better gym as I hate mine. What kind of gym doesn’t have a squat rack anyway? I was thinking Mortons as I know Dave and probably yourself, will be joining it eventually. Unless I stuck with my gym but went to Morton’s on weekends and squatted there. Only problem is getting out there.
Cheers, really happy with my DL progress. The upper lifts have suffered a bit since I’ve had to miss loads over the last while. But I think I’m back into it. Really need to get that bench up![/quote]
I probably won’t be joining Morton’s in the near future as it’s awkward as fuck to get to from Malahide and my college gym is getting some Oly equipment soon. Does your college not have a gym? Or is that the one you are currently using?
[quote]
I probably won’t be joining Morton’s in the near future as it’s awkward as fuck to get to from Malahide and my college gym is getting some Oly equipment soon. Does your college not have a gym? Or is that the one you are currently using? [/quote]
Yeah it is really awkward to get to. I may be able to get a car so if so I’m set.
Yeah I’m using my College gym but the college is small and the gym follows suit. They have a Smith Machine but no Squat rack which is typically stupid.
There is a compulsory charge of 80 with the fees for use of the gym so it would kinda be a waste to not use it, especially since it’s fine for everything else. Thing is I’d be blowing -whatever the day charge is- every weekend JUST to Squat.
But I suppose in the long run it would be worth it. I still have another year left in the college after this one but I can’t NOT squat for another year. Gotta work something out. Even BB Front squats at lower weight for high reps will become ineffective after a while.
Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 42.5KG
1x5 42.5KG
1x5 42.5KG - Went for 6 but failed.
Tricep Pull-downs
5x10 - resistance 8
Pull ups
1x7
1x6
1x5
1x4
1x4
1x4 - total of 30 - Man my pull-ups suck!
Dying Bugs - 2xfalure
Comments: OHP went well. Would have liked to get an extra rep on the last set since I did a set at 45KG last week but still it felt fairly solid. Tricep pull-downs felt like butter! I had to drop back to resistance 7 last week for the last two but this week I stayed on resistance 8 the whole time. Pullups sucked. I’m going for a 50-70 rep range like the Chins but it’s gonna take longer to get to that stage. took 6 sets just to get to 30! Started the dying bugs again which were great. Note: 2xfailure means I did 2 sets to failure not I failed at doing two sets. Overall Happy! Deload next week I’m not sure how much I’m gonna go due to College projects and work to be done but I’ll see.
[quote]CrashOverride wrote:
Gotta work something out. Even BB Front squats at lower weight for high reps will become ineffective after a while.[/quote]
Actually thats completely untrue, Clean to fronts are a great option if you have no rack and you can make them progress like anything else.
Like the first idea is to join a better gym but since logic says thats silly right now for a broke student then you need to find a way to squat without a rack. The fee is totally worth it JUST to squat but there are ways around it.
Step 1, Keep DL’s and cleans as heavy as fuck in general.
Step 2, Do Clean and fronts, Zercher squats, heavy Goblets.
Step 3, Do heavy as shit single leg work(Lunges, DB Slpiut Squats).
Btw how long are you planning on keeping your current set up?
[quote]Oregand wrote:
[quote]CrashOverride wrote:
Gotta work something out. Even BB Front squats at lower weight for high reps will become ineffective after a while.[/quote]
Actually thats completely untrue, Clean to fronts are a great option if you have no rack and you can make them progress like anything else.
Like the first idea is to join a better gym but since logic says thats silly right now for a broke student then you need to find a way to squat without a rack. The fee is totally worth it JUST to squat but there are ways around it.
Step 1, Keep DL’s and cleans as heavy as fuck in general.
Step 2, Do Clean and fronts, Zercher squats, heavy Goblets.
Step 3, Do heavy as shit single leg work(Lunges, DB Slpiut Squats).
Btw how long are you planning on keeping your current set up?[/quote]
Hmm Yeah I see what you mean. I guess I could tweek a few things and add in more direct leg work.
Eh I was thinking of doing this til end of year and then consider changing in january.
Monday - 4/12/11
Warm up
2x8 bar
Bench Press
1x3 60KG
1x3 60KG
1x3 60KG
Assistance work
Dips
5x6 bodyweight
Chin-ups
1x10
1x7
1x5
1x5
1x6 - 33 total
Comments: 60KG was still a bit heavy but I refused to drop down the weight again so I stuck with 60 and just did sets of 3 instead of 5. I will now keep sticking with 60KG til I can get 3x5 at least. Either way it’s progress so I’m happy. Upped the dips by an extra rep each set and upped the chins by 3 reps so progress all the way! Now for DL’s on Wednesday - can’t wait!
Wednesday - 07/12/2011 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x6 - 75KG
1x5 - 95KG
1x4 - 115KG
1x3 - 125KG (failed on 3rd)
1x1 - 135KG
1x1 - 135KG - Skipped the 130 for 2 after failing on last rep for 125 for 3. Decided to go stright for the 135 and I somehow managed it for 2 in seperate sets.
Leg press - 5x10 @ 95.2KG
Comments: Good session. I think I rushed the last rep on the 125 which is why I had to drop it. I don’t think it was that I couldn’t lift it anymore but just incase I went for my Max effort right there and got it. Had to grid the fuck out of it both times but I got it. Going for 3 plates a side next week! Come on!
Good stuff, 140 is getting very close dude!
Friday - 9/12/2011
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 42.5KG
1x5 42.5KG
1x6 42.5KG
Tricep Pull-downs
5x10 - resistance 8
Pull ups
5x4
Comments: Since I usually feel a bit weaker coming off a deload week I decided for the OHP to stay at 42.5KG and just do it again. It turned out great! I got the extra rep on the last set that I failed on last week and overall the reps were smoother and faster and easier than last week defo gonna up it to 45KG next week.
Had to cut the pullups short so instead of doing as many as I can I just went for my old 5x5 routine but only had time for 5x4.
[quote]phlegms wrote:
Good stuff, 140 is getting very close dude! [/quote]
Man I can’t fucking WAIT for next Wednesday! 3 plates-a-side has been a short term goal for me for a while and I planned to try get to it before Christmas and it looks like I’m just in time!
Don’t think I’ve ever been more excited for a lift since I started.
135 was pretty fucking tough though. Hopefully I can overcome it and rip that bastard off the floor!