9/12/13
Deload week
OHP 50kg
5/5/5
Bench press 75kg
10/10/10/7/7
Pull ups bw 5kg
8/8/8/8/6
Skullcrushers 40kg
10/8/6
Superset w.curls 40kg
8/8/6
Going to change a few things. pull ups are 5x8 rather then 5x10, replacing shrugs with power cleans (for 5x3) and doing them before BBB squats on my deadlift day, other then that everything’s the same.
10/12/13
Deadlift 100kg
5/5/5
Power clean 60kg
3/3/3/3/3
Squats 100kg
10/10/10/10/8
Sit ups - bw 20kg
10/10/10/10/10
Doing power cleans was fun, spend ages working on the technique and watched loads of youtube videos on it. I’ll do these as straight sets, adding 2.5kg every time I hit all the reps. Aim to get it up around 100kg. Squats were hard as usual, but the reps are slowly going up, and despite the fact my lungs are on fire and my legs are screaming, I really enjoy the challenge, much more so then 5x10 deadlifts…
[quote]AnytimeJake wrote:
Haven’t been around in awhile, still pluggin away I see, good stuff. Wondered if those leg raises helped any with the back pump, also the deads are looking solid, I like a little more arch in my low back, but thats a personal choice, some guys like a flat back, seems like what you do, goodstuff, be around.[/quote]
thanks man, I really want to push it this year, Im hungry for it and want to get some big numbers. aiming for a 300 bench, 400 squat, 450 plus dead by this time next year. pulling deadlifts that way just feels more natural for me, so ill keep it that way. I did try the leg raises, but it didnt seem to do much for me, but the pump is gone now, think it was just getting my lower back conditioned to the work load
I’m back, sorry for the small break, took the rest of the week off lifting, due to hectic times near Christmas.
Cycle 4 week 1
OHP
47.5kgx5
55kgx5
62.5kgx7 Rep PR
Bench press 75kg
10/10/10/7/7
Pull ups bw 5kg
8/8/8/8/6
Skullcrushers 40kg
10/10/7
Superset w. Curls 40kg
10/8/6
Felt good to be back, hated having time off. the groove on OHP felt a tad rusty, and I nearly got pinned by the last rep on bench (embarrassing!) other then them teething problems, everything felt great. Happy with the OHP rep PR aswell
16/12/13
Deadlift
107.5kgx5
122.5kgx5
140kgx7
Power clean 62.5kg
3/3/3/3/3
Squats 100kg
10/10/10/10/8
Sit ups bw 20kg
10/10/10/10/10
18/12/13
Bench press
70kgx5
82.5kgx5
92.5kgx11 Rep PR
OHP 45kg
10/10/8/8/6
Barbell rows 95kg
10/10/10/10/8
Arm curls 40kg
10/10/7
Superset w.Dips bw 5kg
10/10/10
19/12/13
Squats
100kgx5
115kgx5
132.5kgx6
Deadlift 105kg
10/10/10/10/6
Calf raises 90kg
15/15/15/12/12
Sit ups bw 20kg
10/10/10/10/10
For some reason my posts are only now appearing… .strange. Anyway, this week has been good training wise. Hit a BW of 173lbs, got a few rep PR’s and overall felt fresh and strong. Finally got a dipping belt aswell, so prepared to hit them chins and dips hard and heavy.
Cycle 4 week 2
OHP
52.5kgx3
60kgx3
67.5kgx4
Bench press 75kg
10/10/10/8/7
Pull ups bw 5kg
8/8/8/8/8
Skullcrushers 40kg
10/10/8
Superset w. barbell curls 40kg
10/8/8
24/12/13
Deadlift
115kgx3
132.5kgx3
150kgx8
Power cleans 65kg
3/3/3/3/3
Squats 100kg
10/10/8/8/8
Sit ups bw 20kg
10/10/10/10/10
squats felt a bit hard today, couldn’t find the groove so just cranked out as many as i could. Not too bad for a xmas eve session. i wish everyone here a merry Christmas aswell
power cleans with 65kg, any feedback would be much appreciated
26/12/13
Bench press
77.5kgx3
87.5kgx3
100kgx7 PR!
OHP 45kg
10/10/8/8/7
Barbell rows 95kg
10/10/10/10/8
Barbell curls 40kg
10/10/6
Superset w. dips - bw 10kg
10/10/10
tried my new dipping belt today, loved it. Bench felt good, happy to get 100kg for that many reps
dont know if it loaded properly the first time, so heres the power clean video again
28/12/13
Squats
107.5kgx3
122.5kgx3
140kgx5
Deadlift 105kg
10/10/10/10/7
Calf Raises 90kg
15/15/15/15/15
Sit ups bw 20kg
10/10/10/10
Weighted in at 173lbs, all that binge eating over christmas hasn’t effected me too much then thank god. squats were good, plenty of power out of the hole and happy i got 140kg for 5, new rep PR at that weight
Cycle 4 week 3
30/12/13
OHP
55kgx5
62.5kgx3
72.5kgx2
Bench press 75kg
10/10/10/10/6
Pull ups bw 10kg
8/7/6/6/5
Skullcrushers 40kg
10/10/8
Superset w. barbell curls 40kg
10/10/7
weighted in at 173, pull ups with a dipping belt felt much better, really felt it in my back/lats. Was aiming for at least 3 with 72.5kg on the OHP but 2 is still ok. might have to look into re doing a cycle for it to stop it stalling, see how the next few cycles go
31/12/13
Deadlift
122.5kgx5
140kgx3
157.5kgx4
Power clean 67.5kg
3/3/3/3/3
Squats 100kg
10/10/10/8/8
Sit ups bw 20kg
10/10/10/10
Deadlift PR to end the year, and a bench PR hopefully for my first training session of 2014. Happy new year to everyone, hope you achieve all yours goals for the next year
2/1/14
Bench press
82.5kgx5
92.5kgx3
107.5kgx4 new rep and weight PR
OHP 45kg
10/10/9/8/7
Parallel barbell rows 60kg
10/10/10/8/8
Barbell curls 40kg
10/10/8
Superset w.Dip - bw 15kg
10/10/8
Today was a good session, first time ive benched 107.5kg and to get 4 reps with it is a huge PR. Switching up a few things aswell to please my inner bodybuilder. Bench BBB sets are now Incline benchs, doing power cleans from a hang position now and swapped bent over rows (which I did as yates rows) for parallel rows, which I saw on a video on the site here. The reason is, my upper back and lats are my weakest part of my back, where as my middle and lower back are quite thick and developed.
Parallel rows with 60kg, last set of 8
4/1/14
Squat
115kgx5
130kgx3
150kgx3
Deadlift 105kg
10/10/10/8/8
Calf raises 92.5kg
15/15/15/15/12
Kettlebell swings 20kg
5 sets of 30 secs with 30 secs rest between sets
Today I really had to drag my ass to go train, dont know why, had plenty of sleep and bloods were fine, and I definitely dont feel over trained, but it down to just bad session. Even though I still got 150kg squat, which is the heaviest ive ever done, though the depth on the last rep was a bit questionable. I know i said i wouldnt change anymore , but replaced weighted sit ups with some kettlebell swings because A) i do the BBB squats and dead’s without a belt and theres a lot of ab work involved there, B) lets me focus more on the main lifts, C) i need more conditioning and D) i hate training abs.
Also on a unrelated note, I had a training day at Holland and barrett, which is a UK branch of Health shops, hopefully ill get the job there, because ive been jobless since September and its been driving me mad
6/1/14
Cycle 5 week 1
OHP
50kgx5
57.5kgx5
65kgx5
Incline bench press 60kg
10/10/10/10/10
Pull ups bw 10kg
8/8/6/6/5
Skullcrushers 40kg
10/10/10
Superset w. Barbell curls 40kg
10/10/10