decided deadlifts felt good recent apart from the forearm so I would try a new 1RM
deads
100kgx3
120kgx3
140kgx1
160kgx1
180kgxfail at knee, flew up until knee then stalled, I used straps on this set as forearm still not right.
hack squats
40kgx6
80kgx6
100kgx6
abs are still sore from last time!
decided to ask one of the members of staff for a way to push up my lower back strength as it seems to be the weak link. He immediatly asked to see my form and told me I had been pulling with my arse too high and we had a quick run through form and he suggested next time I deadlift to let him know and he will help me with form and pulling some decent PR’s. This is great news!
ME bench
50kgx6
60kgx6
70kgx6
80kgx2-all sets before and including this were slow as hell!
85kgx5-PR-smoke show looked like speed work!
90kgx5-PR-still fast maybe another 5kg in the tank
DB incline bench
25kgx6
27.5kgx6
30kgx3-burnt out!
one arm hammer strength row
20kgx6
40kgx6
60kgx6
70kgx3
dips
b/wx12-PR
b/wx8
b/wx8
I have damaged the ribs on my right hand side as well as the bottom of the lat on the same side while at the local fair on one of the rides. Had two pints of fosters yesterday but stopped my self going on a pub crawl. Got this done in 20mins would have done more but ribs were painful. Thinking of going up to 6days a week with the two new ones being back work and traps. Will have to see when I get my class time table for uni. Next week I will take an easy single on bench then a deload. If anyones intrested Im doing Matt Rhodes max effort cycle as below.
Max effort cycle
Week 1: 5RM
Week 2: 5RM (add 5�??10 lbs for bench and 10�??20 lbs for squat/pull)
Week 3: Heavy single (not a 1RM but I�??d guess around 80�??85%)
Week 4: Deload (your weight should be 20�??50 lbs lighter than your number from week 1)
Week 5: 3RM (add 5�??10 lbs or 10�??20 lbs from your number in week 2)
Week 6: 3RM (add 5�??10 lbs or 10�??20 lbs from week 5)
Week 7: Heavy single (add 5�??10 lbs or 10�??20 lbs from week 3)
Week 8: Deload (same as the deload in week 4)
Repeat as necessary
Im doing this just for bench. I am doing a 4 day course this week so meals are abit off so weight mite change a touch and then its onwards and upwards to a bodyweight PR!
Ok turns out I have broke a rib, how do i know? after feeling the area I can feel where the rib is broken and one bit is slightly lower than the other, the area is painful to touch and it hurts to breath…the best bit is Im squatting tomorrow and 7 hours sat in the most uncomfy chair possible! this is not been a good year for injuries but I am no way going to spot lifting until it heals, I have an easy single to hit next week and then a deload so hopefully when its time to hit 3’s it will have healed.
squats
60kgx4
80kgx3
100kgx2
120kgx2-ribs are painful
I was told I should slow down the decent of my squats and wear a belt. When I told the fella I couldnt wear one due to 2 bust ribs,I was asked when I done it I said sunday, The fella laffed and said and your squatting now? I found it funny
leg press-rest was enough to add another plate per side.
40kgx6
80kgx6
120kgx8
160kgx6
200kgx6
220kgx4-EASY! PR
180kgx9
calf raises
stack+40kg x 8-these killed my ribs
Ok ribs are killed and training is difficult but Im suer I can bounce back and hit some PR’s. Its difficult to catch breath between sets!
Ribs got a touch sore so called it a day. Not a bad session got some PR’s and the weight in most exercises didnt feel too bad but I just didnt FEEL strong. If that makes sence?
Squats
60kgx5
80kgx5
belt on
100kgx3
120kgx1
box in
130kgx2
140kgx1
kept losing balance until I put box in. Squats felt light but no strength for some reason
leg press
40kgx6
80kgx6
120kgx6
160kgx6
200kgx3
240kgx2PR-easy enough
leg curls
20kgx6
30kgx6
35kgx6-easy enough machine was uncomfortable and awquard
rack pulls at knee
100kgx6
140kgx5
180kgx2PR?
220kgxfail-would have got these if fresh
I have made the decision to go back to my old gym. Although I like some of the equipment at the new gym better I feel I can train to a greater degree at the old place. Will change back next week maybe. Hope to start Ju Jitsu next week as well as a sport at University. I have unintentionaly dropped a few LB’s due to not being able to stumach anything until mid mornings. I will up my food for for the rest of the day to compensate. Im alittle run down as well at the moment so thats also a factor. Ribs are still a mess at the moment.
rack pulls at knee
120kgx1
140kgx3
160kgx3
180kgx3-PR
swinging leg press
50kgx6
100kgx6
150kgx3-easy enough
olympic squats
80kgx1-these killed my ribs so I left it at one
crap leg press calf press
147.5kg(the stack)x35-PR
" "x30
not a bad session the deadlifts and rack pulls together had my lower back seriously pumped but its all good. I think Im going to like 5-3-1. Will be using this system for box squats as well.
30kgx6
35kgx2-PR-the first rep took forever to get from my chest into the top position maybe if i can put the first rep quicker I could do another 2 or so
floor press
60kgx5
70kgx5
80kgx3
not totaly sure I like these or not they will stay for now
t rows
40kgx6
45kgx6
50kgx6
55kgx6
60kgx6
super setted with
rear delt fly machine
87.5kg6
95kgx6
102.5x2setsx6
110kgx4
over hand shrugs
90kgx6
100kgx5
110kgxstatic hold
followed by
5mins shadow boxing
10mins static stretching
15mins warm up
2x3mins on the heavy bag
5mins shadow boxing
10mins static stretching
a good session and I definately need to work on my flexibility more often. If all goes will I shall be trying out a JuJitsu class on thursday. I will be finishing each training session like this from now on.
I have benched 3 times this week and I am starting to feel it. I will do a bench assistance session on wednesday and bench again on sunday and hopefully hit 95kgx3 before hitting 100kg for reps the week after.
After a deload week of sorts this will be the end of this bench training cycle. I think next time I will include more dynamic work as my bench is getting seriously slow, I definately need more shoulder work but any type of shoulder press kills my ribs at the moment so Il av to wait and see.
box squats
70kgx3
90kgx3
110kgx3
130kgx3
145kgx3
162.5kgx3-PR-was easy as well
power cleans
50kgx3
60kgx3
70kgx1
80kgx1-easy as hell
90kgxfail
swinging leg press
100kgx6
150kgx4
180kgx2PR maybe another 2-3 reps in at a push
I did the same as yesterday to follow up apart from I did an extra round on the heavy bag. Feeling good my foot work isnt bad at all and my combinations are pretty good though I need to build more of a flow of combinations up but its still early days.
[quote]dheeel wrote:
Looks like your training is progressing well, keep it up mate![/quote]
Thanks mate just PM’ed you.
I just had a chat with a friend of mine who joined the RAF earlier this year. Before he went off he was skinny fat, pretty weak but when it came to running the guy was the duracell bunny. Now where he is stationed now there is too many busy roads near for him to go out running so hes been in the gym hitting the weights hard. Hes now 14 stone 3lb and putting up numbers similar to mine. Although Im chuffed for him, I cannot let this continue. It is at this point I will mount a all out attack on my body with food, food, yet more foot with an extra helping of food. All washed down with full fat milk. At this moment I am at 12stone 7lb which I think is around 77kg. I have promised him that by march of next year I will be 14stone. So I am going to do something I dont normaly do and publish goals for the end of this year.
Bodyweight- gain 14lb/1 stone+
Bench- 120kg
Squat-200kg to a // box…could use knee wraps if needed
deadlift-200kg-this needs the most work
db row-55kgx5+
Rack pull-230kg
Power clean-105kg
Incline-95kg+
Pull up-20kgx
now looking at these goals they are miles away but with a big calorie surplus and going balls to the wall, they WILL be reached. Time to kick it up a notch! This bulk will need to be alittle on the dirty side simply because I dont gain much fat at all and if I do then I dont care. On some of these exercises straps will be used simply because I can.
Will try get some videos as I obtain my goals and train towards them. They may be inconsistant as I dont have regular access to a camera and the one on my phone is terrible.
As for diet the base of it will be:
*4 meals that I get at home
*4ltrs of full fat milk
*two high calorie snacks
Maybe Il chuck some protein shakes and creatine in as money allows.
db bench
25kgx6
30kgx6
35kgx6
40kgx3- looks like dropping this has been a mistake. My strength off the chest in barbell bench has suffered as well
db rows
35kgx6
40kgx6
45kgx6
50kgx6-PR +1rep
db shrugs
45kgx4setsx10reps- easy will keep upping these over the next few weeks.
incline db bench
30kgx6
32.5kgx5
37.5kgx3PR-had a spotter help me get the db’s into possition and then started counting reps.
underhand pulldowns
87.5kgx6
87.5kgx5 had a massive pump in my forearms and biceps and could not grip the bar anymore.
wasnt until i hit the db rows that I warmed up, bit gutted about the db bench was hoping to hit a PR or two. Nevermind will start planning my next lot of assistance work. Left shoulder is painful will hopefully pass in the next day or so. Have been full of cold the last few days.
A mixed bag in terms of a training session, more good than bad thought.
Deadlifts
70khx5
90kgx5
110kgx5
130kgx5
150kgx4PR-was ment to do 145kg but got carried away.
on all sets of deadlifts I put 1.25kg plate either side before putting on the rest of the plates. I did not count this extra 2.5kg. I dont know what this will achieve but there is only one way to fing out.
rack pulls
110kgx5
130kgx5
150kgx5
170kgx5PR-I put a belt on for this last set and it definately helped espacialy since my lower back was burnt out.
front squats-arse to calf
60kgx5
70kgx5
was just playing with the weight to start with next week which I will slowly increase.
close stance swinging leg press
100kgx6
150kgx6
180kgx5PR
pull down abs
35kgx10
40kgx6
45kgx6
50kgx6PR
machine ab crunch
15kgx6
20kgx6
30kgx6
was just playing around with weight for next week here as well
calf press on crap leg press
147.5kgx17
147.5kgx20
147.5kgx16
was burnt out and just could not be bothered with calf work at all but did them as a token jesture.
I will be hammering my abs now that my ribs seem to have healed. Will be pushing all my assistance work hard over the next few weeks to hopefully hit a half decent PR. After I have finished this cycle of 5-3-1 I am thinking of trying Chris Mason’s 30lb in 30 day bench program which requires benching 3 days a week. After that its back to 5-3-1 I think, simply because I am enjoying it.