shit day in the gym today not even worth talking about. we have had nearly a week of snow and I think im gettin a bug…i hope i wont b ill for this christmas like last year!
I have come up with some weak points with my bench today though.
*Triceps are too weak and so are my delts
*My form falls to crap with heavy singles
*No confidence on the bench at all
*Not enough volume
*Dumbell strength sucks
*Need to start using a hand off when going heavier or I lose tightness
*I need to work on all of these and come up with a program that will help this
Been quite ill recent and lost all appetite. Going to have time off from the gym until after christmas and then start again light but with alot more volume and slowly build up the weights.
Training should look alittle like this the first week
Bench day
*Bench press - 3setsx5reps@80kg
*DB bench - 3setsx10reps@30kg
*DB rows - 5setsx10reps@45kg
*BB curls - 4setsx10reps@30kg
*DB Rear Delt Fly - 4setsx10reps@10kg
*Skull crushers - 4setsx10reps@40kg
Squat day
*Box squats - 3setsx5reps@140kg
*Good Mornings - 4setsx10reps@80kg
*Leg extensions (toes in/bottom - toes out/top) 3setsx15reps @65kg
*Calf Press - 5setsx15reps@110kg
*Standing abs - 3setsx12reps@35kg
*Side bends - 3setsx12reps@30kg
*Neck
O/h Press day
*Military press - 3setsx5reps@55kg
*DB shoulder press - 3setsx10reps@25kg
*Pull downs - 5setsx10reps@75kg
*DB lateral raises - 4setsx10reps@10kg
*DB curls - 4setsx10reps@15kg
*Close grip bench - 4setsx10reps@70kg
Deadlift day
*Deadlifts - 1setx3reps@160kg
*Stiff leg deads - 5setsx10reps@100kg
*Leg press - 3setsx15reps@100kg
*Calf press - 4setsx20reps@90kg
*Decline sit ups(behind head) - 3setsx12reps@5kg
*Ab machine - 3setsx12reps@20kg
*Neck
As the weights get heavier and harder, the volume may fall slightly but this is more of a mass phase and to get me ready for heavier weights and make sure I build some much needed mass and dont try going too heavy straight after christmas and get hurt. Hopefully this will set me up for some big PR’s over the next few months. Volume is higher than I have used in the past so this will be a shock to the system but hopefully I will adapt quickly with strength and size gains!
I would like to use this to help me get to 90kg and build my confidence with all the main lifts. Most of the lifts chosen are ones I can add plenty of weight to.
Fingers crossed it all works out…Cant wait to get better and start
plan changed today still alittle ill
Bench
barx10
40kgx110
50kgx10
60kgx5
70kgx3
80kgx3
100kgx1
80kgx3setsx5reps-PR
db bench
30kgx3setsx10reps-PR
pin press(inch off chest)
60kgx3
80kgx3-baseline PR
100kgxfail-harder than i thought
db rows
35kgx10
40kgc10
45kgx10
50kgx20-PR
called it feel like crap back in tomorrow on my own to squat
My goals for this year are:
*Deadlift 240kg- not sure were it is now, few weeks practising singles should see me hit 200kg
*Squat 220kg- as above 2 months of no squatting due to knee injury hasnt done too much damage
*Bench press 140kg-more of a confidence and form thing with this
*Shoulder press 90kg- this goes up and makes huge gains in my bench
*Body weight 92kg-double the weight I first walked into the gym at
*db row 65kgx20reps
*good morning 130kgx10reps
*Never miss heavy ab work
I would like to run smolov towards the end of jan and smolov jr for shoulder press.
I hope to stay injury free and try not miss hardly any training session. Full year of bulking should set me up to compete nex year in my first meet and maybe a LW strongman event september next year.
2010 is the year I make my best gains.
I got engaged on christmas day and Im having a celebration party end of feb so I would like to look bigger and stronger for then.
My weight usually falls over the christmas period. usualy due to lack of training which leads to the death of my ability to eat anything worth chomping down on. Add this to being ill for the most part of the last few weeks and the result is my stepping on the scales today at 72kg! bollocks! Im leaner than ever but thats no fun… I want a power belly and some serious strength. I paid for the next 3 months worth of supplements which include amongst other things my first Biotest product…Surge!
I want to take a serious stab at 92kg plus body weight because I know I can kill it easy!
Back in the gym tomorrow and I cant wait to bring on the hard work!
I havent posted my training for the last two weeks simply because I have been rushed off my feet with uni work, organising an engagement party, getting my first tattoo, sorting my first house out and actually training. Il post it all now and bring my log up to date.
Last week
Monday
bench
82.5kgx3setsx5reps-PR
DB bench
32.5kgx6- crap bench that wobbles, injured my shoulder
strapless db rows
30kgx10
40kgx10
50kgx10-PR
55kgx5-PR
Wednesday
Box squats
60kgx5
80kgx5
100kgx5
140kgx3
160kgx2-WTF
Good mornings
60kgx10
80kgx10
90kgx10
Leg extensions (split into two parks with toes in at the bottom and toes out at the top)
65kgx3setsx15reps-PR
calf press
110kgx4setsx15reps
im still well behind on my log but things are still going good will put this weeks training up and leave a gap other wise it would take me a while.
An engineering friend of mine is drawing up plans for a perfectly balanced and custom made strongman metal log. A welder he knows is going to weld it all up for cheap. If this goes well I will get other things welded up suck as a yolk, squat rack and a few different bars.
Bench day~(monday)
bench
40kgx10
50kgx10
60kgx5
70kgx5
80kgx2
87.5kgx3setsx5reps-PR-easy as hell as the sets went on it got easier
Db bench
35kgxpulled right shoulder but these will fly up next week
db rows
30kgx10
40kgx10
50kgx10
55kgx5
no PR’s here but this was a light week on back
Tuesday
Box squats
60kgx5
80kgx5
100kgx5
120kgx5
150kgx-barely attempted it as a lad i asked to spot me started grabbing and tipping the bar! Fare to say I shouted at him and told him were to go!
150kgx5
Good mornings
60kgx5
80kgx5
105kgx10-PR 5kg
Calf press
125kgx3setsx15reps-PR
Wednesday
Military press
40kgx8
50kgx5
55kgx5
60kgx2
taking ti easy on these and slowly upping the weight
lat pull downs
72.5kgx6
85kgx6
102.5kgx6
had to be in and done in 20mins so not much done
bodyweight is at 78.5kg…bring on 92kg by end of the year!
Deadlift day is friday-see how things go and hopefully in the next few weeks hit something decent
Bench day
Bench press
40kgx10
50kgx10
60kgx5
70kgx5
80kgx2
90kgx3setsx5reps-PR
Db bench
35kgx10reps-PR
dropping volume so my shoulder isnt as beat up…isnt realy working!
Db rows
30kgx10
40kgx10
50kgx14-PR
going to rotate 50kg db one week and 55kg db the next
shoulder is sore as hell dislocated it on friday night realy quite bad!
feeling good weight is up to 77kg. Im the leanest I have been at this weight…bonus?! Diet isnt even were it should its crap at the moment so as soon as I get it sorted again I should hit a bigger body weight quick!
Squat day
Box squats
60kgx5
80kgx5
100kgx5
120kgx5
140kgx2
155kgx5-EASY!
Leg curls
some x some
Keeping it simple this week deadlifts on thursday
im off uni now appart from thursday this week and im off until a week next monday…lets see if i can top 80kg body weight by the time i get bk
bench
40kgx10
50kgx10
60kgx5
70kgx5
80kgx2
92.5kgx3setsx5reps-PR
DB bench
37.5kgx2setsx10reps-PR
Cable v bar extensions
35kgx10
45kgx10
50kgx10
BB curls
barx6
30kgx6
35kgx10-PR?
Week 1 Coan/Phillipi
Deadlifts
60kgx5
80kgx3
100kgx3
120kgx3
140kgx3
165lgx2
135kgx8setsx3reps
Good mornings
80kgx8
100kgx8
90kgx8
super setted with
DB rows
40kgx8
50kgx2setsx8reps-PR
also super setted stiff leg deads and underhand pulldowns. went realy light on these just to help with recovery.
Today was an easy enough day
db shoulder press
15kgx10
25kgx8
30kgx8-PR
30kgx5
db Lateral raises
12.5kgx12
15kgx12-PR
17.5kgx8-PR
Close grip bench
40kgx10
50kgx10
60kgx10
80kgx5-PR
Seated DB curls
15kgx10
17.5kgx10-PR
20kgx5-PR
these are all exercises I dont normaly do so I was mainly feeling were I am with them but everything felt good so some good PR’s should be in the pipe line for these soon. Hopefully they will have a good effect on my bench
Bench
40kgx10
50kgx10
60kgx5
80kgx2
95kgx3
110kgx1
bench sets were messed up dont know if il attemp 95kg again see if i can get 2sets of 3 or change tactcs
db bench
40kgx10-PR
42.5kgx2-knackered by this point
v cable extensions
35kgx10
45kgx10
57.5kgx10-PR
65kgx10-PR
bb curls
30kgx10
37.5kgx10-PR
mixed bag today crap eating this weekend. Pulled my right lat yesterday changing my t-shirt of all things!
Monday
Bench Press
50kgx6
60kgc6
70kgx3
80kgx3
90kgx1
95kgx2setsx5reps-PR
Did some light tricep work and left
Yesterday
Deadlifts
60kgx3
80kgx3
100kgx3
120kgx2
140kgx1
160kgx1
190kgx1-PR-laster than I ever pulled 180kg!-7.5kg-PR
Another 5-10kg in the tank for sure!
Rack pulls bellow the knee against bands(about 35kg band tension)
60kgx3
100kgx3
140kgx3-baseline PR-easy
160kgx1-baseline PR-easy
180kgxfail-didnt budge
Leg curls
45kgx2setsx10reps-PR-easy
Ab bench
20kgx10
30kgx10-PR
Decline sit ups
5kgx10
10kgx10
15kgx10
My training partner pulled a 40kg PR to hit 180kg last night. This is the first lift hes catching me up on. There is now a bet on, first person to add 20kg to their pull gets bought a huge burger with chips, salad and all the extras fron the student union. I cant let him catch me up!
Also yesterday I went to see about joining the uni powerlifting team, so Im expecting a call soon to see if its best to wait till next academic year or not. Hence why I wont be doing DC yet
Close grip bench
40kgx10
50kgx5
60kgx5
80kgx2setsx5reps-PR
90kgx1
100kgx1-equals PR
110kgxfail
105kgx1-PR 5kg
I think if I hadnt done two sets with 80kg and had taken the 105kg before the 110kg, I would have hit it.
Lat pulldowns
65kgx10
80kgx10
95kgx10
skull crushers
30kgx6
40kgx2setsx10reps-PR
Seated db curls
17.5kgx10
20kgx5
not a bad session should have hit db shoulder press first today but the db benches were all in use. 80kgx2x5 was easy but will only add 2.5kg next week as I will be doing db shoulder press before hand.
IF I can get my close grip bench to 120kg, Il attemp 140kg in normal bench
Box squats (Iv lowered the box 2.5inches…what a difference!)
60kgx10
80kgx5
100kgx3
120kgx3
140kgx5-baseline PR
Calf Press
60kgx15
80kgx15
100kgx15
Leg Press
100kgx6
`150kgx10-baseline PR
DB seated curls
17.5kgx6
20kgx7-PR
22.5kgx6-PR
25kgx4-PR
The plan is to push box squats at this hight up to around 165-170kgx5 then drop the box another 2inch or so, should help boost my leg drive in the deadlift for sure.
tonight I saw a fella doing underhand lat pull downs with the full stack(125kg) plus a 25kg plate for sets of 10. This looked sick and is definately now a mid term goal for me!
got two training days to update but seriously rushed with uni so il post them up later with tonights training
Monday
Bench
worked up to 100kg for a single
DB bench worked up to 42.5kgx4
Cable extensions
57.5kgx6
Barbell curls(rest paused)
worked up to 42.5kgx14
Tuesday
Deadlifts
80kgx5
100kgx3
120kgx3
140kgx1
160kgx1
180kgx1
200kgx1-PR 10kg over last weeks PR
Calf Press
Worked up to 130kgx15-PR and 150kgx10-PR
Ab bench
30kgx2setsx10reps-PR
Decline abs
20kgx10-PR
DB curls
worked up to 25kgx8-PR and 27.5kgx4-PR