todays training
5/3/1 week 1
bench
50kgx10
60kgx10
75kgx5
80kgx5
85kgx6-PR-easy
70kgx10-PR-easy
close grip incline
50kgx7-PR-easy
50kgx6
Will add weight to these each week and go for 2 sets of 5. My form was all over on these
5/3/1 is out the window right now for me…why? I dont know my max’s or have any idea of these nore do I intend to test them any time soon.
Tuesday
Military press
40kgx5
50kgx5
55kgx7-PR
60kgx3
60kgx4-PR
close grip bench
60kgx10
70kgx5
80kgx4
DB shoulder press
couple of sets
called it had to get a lift
decided on new plan last night
Squat day
Box squats
Barx5
60kgx5
80kgx5
100kgx5-wraps on
120kgx5
140kgx5-PR-belt on
Good mornings
60kgx5
80kgx5-ties PR-easy
Leg extensions(yes I know Physio advised them)
45kg(bottom end-toes in)x15…top end-toes outx15
60kg" "
70kg" "
Neck harness
2setsx50reps
Calf press
85kgx5setsx15reps-slow-PR
Db holds(per db)
55kgx30secs-easy
65kgx7-harder than I expected will get these up
Felt good to squat and even better to hit a PR which was my goal for this training cycle
Today
RE Upper body
Military press
40kgx5
50kgx5
57.5kgx6-PR
62.5kgx3-PR
Close grip benchpress
50kgx10
60kgx10
70kgx8-PR
Drop Set
80kgx7-PR-Felt easy as hell
70kgx6
65kgx6
V handle pulldowns
65kgx8
80kgx8
Super setted with
Db bent over flys(per db)
10kgx2sestx10-baseline PR-easy
BB skullcrushers
30kgx10
35kgx10-baseline PR
40kgx5-baseline PR
Both sets were easy as they should be
Deadlifts tomorrow as this week was alittle messed up. I love deadlifting at the moment, its joint with military press and close grip bench as my favorite exercises though box squats are catching up with them at the moment.
Feel really good at the moment with my training lets just hope the PR’s keep coming
Deadlift day
Deadlifts
100kgx5
140kgx1
150kgx5-PR 10kg easy!
165kgx1
Rack pulls pulls 3inch below knee
150kgx3
160kgx1
180kgxfail-wtf!
Calf press
90kgx5setsx15reps-PR 5kg
Hanging knee raises
10kgx2setsx10reps
super setted with
back extensions
10kgx2setsx10reps
Took the core work light as my main aim is to get ab work in every training session.
Tried barbell lunges but they killed my knee.
went well since I only had a macdonalds before I trained and hadnt eated before hand as I was rushing about!
forgot to mention I did a few sets with the neck harness for 3setsx50reps
ME Bench
Bench press
50kgx8
60kgx8
70kgx5
80kgx5
90kgx3
100kgx1
110kgx3-PR
125kgxfail-caught the pins on the way down and this threw me off
DB bench parrallel grip(per db)
30kgx6
35kgx6
40kgx6-PR?-used a higher bench than normal and I felt it effected my reps alittle?
T bar rows
30kgx10
55kgx4setsx10reps-PR
Face pulls (paused)
35kgx10
40kgx10
45kgx10-baseline PR
bb curls
30kgx2setsx10reps
shrugs
100kgx2setsx10reps
last wednesday
Box Squats
60kgx5
80kgx5
100kgx5
120kgx3
145kgx4-PR-could have got 5 dont know why I didnt
Leg extensions
55kg(bottom end-toes in)x15…top end-toes outx15
65kgx" "
75kgx" "-PR
Good Mornings
65kgx5
85kgx10-PR 5reps 5kg
Calf Press
100kgx5setsx15reps-PR
Decline Situps(behind the head)
5kgx2setsx15reps
super setted with
Side bends
25kgx2setsx15reps
Friday
Military Press
40kgx7
50kgx5
60kgx4-PR
CG Press
60kgx10
70kgx6
Drop Set
80kgx6
70kgx5
60kgx6
Had to call it here gym was closing
Saturday
Deadlifts
100kgx5
140kgx3
160kgx3-PR
180kgx1
Neck Harness
few sets x few reps
Knee raises
15kgx2setsx10reps
super setted with
Back extensions
15kgx2setsx10reps
Calf press
110kgx5setsx15reps-PR
today
Bench press
50kgx20
60kgx10
70kgx6
80kgx5
90kgx2
100kgx1
112.5kgx1-had to stop intense pain in collar bones!
I keep getting this pain with anything over 100kg and it leaves me in pain for a couple of days after…will work on reps with lower weights
T bar rows
60kgx4setsx10reps-PR
db bench
30kgx6
35kgx6
42.5kgx6-PR-easy
Face pulls
45kgx10
50kgx10-PR-this kept pulling me off the floor
55kgx2-this pulled me right off the floor, going to have to put weight on the dip belt to hold me down.
Missed curls and light abs. There was a group of about 6 kids between the ages of 9 and 12 running round and throwing stuff so I left as it was winding me up…I need a new gym
Tuesday
Box Squats
60kgx5
80kgx5
100kgx5
120kgx2
150kgx5-PR 1rep 5kg
Good Mornings
70kgx5
90kgx10-PR 5kg
Calf Press
115kgx4setsx15reps-PR
Today
Military Press
40kgx5
50kgx5
60kgx2
70kgx1-PR 5kg-slowwww!
Smith incline bench
60kgx6
80kgx6
100kgx2
90kgx4
BB skull crushers
30kgx6
37.5kgx10-PR 2.5kg
45kgx10-PR 7.5kg-easyyyy
Pulldowns
65kgx10
80kgx10
Super setted with
DB rear delt fly
10kgx2setsx10reps
was going to do another 2 sets on these but time was limited
BB curls
32.5kgx2setsx10reps-PR-still keeping them light not too fussed about how much weight
I had a new training partner start with me yesterday. He is training with me for the next 3 months before he heads off into the RAF. He worked hard and isnt as weak as I expected he should be lifting some decent weights in the next month or so
Havent checked in here for a while. Looks like youve gotten some damn fine PR’s, nice job.
[quote]BlackLabel wrote:
Havent checked in here for a while. Looks like youve gotten some damn fine PR’s, nice job.[/quote]
Thanks I have finaly managed to get my knee sorted so squatting is back on and my body weight is rising again I think Im around 78kg about now which is good.
All I have changed with my diet is adding 2-4 ltrs of full fat milk a day and its one of the best decisions I have made.
Thanks for dropping by my log btw
Deadlift day
Deadlifts
100kgx5
140kgx2
165kgx2-PR- will shoot for 170kg for 3 reps next week!
Knee raises
20kgx2setsx10reps-PR
super setted with
Back extensions
20kgx2setsx10reps-PR
Calf press
120kgx5setsx15reps
Im going to add some stiff leg deadlifts in this day and maybe some light rows?
shoulder is hammered pain hasnt eased up
Bench press
50kgx10
60kgx10
70kgx8
80kgx10-PR-easy
T bar rows
40kgx10
65kgx4setsx10reps-PR 5kg
DB bench
30kgx6
37.5kgx6
45kgx3-PR-shoulder was agony
bb curls
35kgx6-stopped shoulder is hurting too much
Box squats
60kgx5
80kgx5
100kgx5
120kgx5
155kgx5-PR 5kg
Good mornings
60kgx5
75kgx5
95kgx10-PR 5kg
Calf press
125kgx5setsx15reps-PR 5kg
Decline abs(plate behind head)
5kgx2setsx15reps
super set with
side bends
25kgx2setsx15reps
neck harness
2setsx50reps-PR
10mins on the bike
Good session really pleased with how my squat is going
I did a mini session before tonights main one
Close grip bench
barx30
50kgx10
60kgx10
70kgx10
80kgx3
90kgx1
100kgx1-ties PR-easy!
was going to try for a 5kg PR but was no one to spot me
90kgx3-PR-easy could have got another 2 maybe
DB row
30kgx10
35kgx10
40kgx10
straps
50kgx15-PR- going to put these in on deadlift day I think
DB seated lateral raises
10kgx6
10kgx10
10kgx11
nice little session. I really enjoyed it…Roll on tonight!
second session today
Military press
Barx5
40kgx5
50kgx5
60kgx5-PR 1rep?
Smith incline
40kgx10
60kgx6
70kgx6
80kgx9-PR
Skull crushers
30kgx10
40kgx6
50kgx5-PR
Lat pull downs
80kgx3setsx10reps
super setted with
plate rear delt fly(per plate)
10kgx3setsx10reps
BB curls
35kgx2setsx10reps-PR 2.5kg
Ab bench
20kgx2setsx10reps-PR
super setted with
spread eagle sit ups
10kgx10reps
15kgx10reps-PR
Deadlift day
Deadlifts
60kgx5
90kgx5
110kgx5
130kgx3
150kgx1
170kgx3-PR 1rep 5kg-easy as hell
Stiff leg deadlifts
120kgx2setsx10reps
had to stop and go let someone in the house who forgot their keys…wasnt impressed
one more full week of training before christmas…think 180kgx3reps could fall either that of 165kgx5reps?