Wednesday
db shoulder press
worked up to 30kgx10-equals PR and 35kgx4-PR
Cg Bench
worked up to 90kgx3-PR and missed 110kg for a PR
DB curls
22.5kgx12-PR
Lat pulldowns
few x few
Skull crushers
worked up to 45kgx6-PR
Yesterday
Didnt have any energy and seriously could not be bothered so went in to do some bits and pieces will squat next week
AB Bench
worked up to 45kgx6-PR
Decline abs
35kgx10-PR
seated calf press(this only arived on thursday)
worked up to 55kgx10
Lat pull downs
110kgx6-PR?
not the best week my head has been in the shed and thishas effected my body weight dropped a few kg but they are coming back quickly now and I am a hell of alot leaner which is a nice little bonus. Was my birthday yesterday so Im off out drinking tonight as I had a test this morning at uni. Lucky for me I have two weeks off now to eat sleep and train…cant wait!
I have not trained this week. My left foot has swolen up to twice the size of normal.
Looks like Im doing a push pull comp on may 22nd.
Deadlifts
100kgx3
120kgx2
140kgx1
160kgx1
185kgx1
210kgxfail-form fell to shit
185kgx1
Rack pulls vs bands
140kfx3
160kgx3-PR
180kgx2-PR
DB seated curls
22.5kgx6
25kgx5
22.5kgx4
Seated calf raises
35kgx10
50kgx10-PR
65kgx6-PR
Im thinking of running Dave Tate’s 6 week bench cure up to the meet and keep things relatively simple for deadlifts working mainly with doubles
Floor Press
50kgx5
60kgx5
80kgx5
90kgx5-PR
80kgx12-PR
DB skull crushers
17.5kgx3setsx8reps-PR
Db chest supported rows
32.5kgx3setsx8reps-PR
DB rear delt fly
12.5kgx3setsx12reps-PR
Deadlifts
80kgx5
100kgx3
120kgx3
140kgx1
160kgx1
190kgx1-failed just before lock out on the second, my right hand just pealed open so dropped it, should have had this! will get it next week
Rack pulls vs bands
140kgx3
170kgx3-PR
tested the band tension from the pins, thinking it would be around 30kg at lock out possition. Turns out its 37.5kg at the pins so should be around 50kg at lock out, alot more than I thought it would be.
Abs
some x some
Im working with a competative bodybuilder at the gym to sort my nutrition out and make me a full 82.5kg lifter and help me get to 90kg by the end of the year.
Bench
50kgx5
60kgx5
72.5kgx8setsx3reps
3 board
90kgx5
100kgx5-PR-will do two sets next week
Db shoulder press
25kgx6
32,5kgx6-PR
super set
Seated db curls
20kgx6
25kgx4
Will do some back work next week and go a little lighter on curls
Floor press
60kgx6
70kgx5
80kgx3
90kgx3
100kgx3-PR
110kgx2-PR-should have got a 3rd but I pussied out!
DB skull crushers
20kgx3setsx8kg-PR
Chest supported db rows
32.5kgx8
37.5kgx2setsx8reps-PR
42.5kgx4-PR-should have done this for my 3rd set
DB rear delt fly
12.5kgx12
15kgx2setsx12reps-PR
I was later invited down to see the powerlifting team at uni so I did some light bench working on set up
60kgx5
80kgx5
90kgx5
100kgx3-PR?-was easy enough the bar was spinning like mad was wierd!
Ab coaster
50kgx2setsx10reps-baseline PR
Deadlifts
80kgx3
100kgx3
120kgx3
140kgx1
160kgx1
190kgx2-PR 15kg
Rack pulls vs band
100kgx3
140kgx3
180kgx3-PR 1rep
Leg curls
65kgx10-PR 10kg
Ab Bench
30kgx10
35kgx10
Seated calf raise
40kgx10
50kgx10
60kgx10-PR
Can feel this session already!
Calories are on the up again body weight is at around 77kg, hoping for around 80kg for my comp hopefully a full blown 82.5kg! 6 meals a day, 2ltrs of milk and 3 shakes is the plan and maybe a tub of ice cream after all that, food is now becoming a chore!
wednesday
Speed bench
72.5kgx8setsx3reps
Forgot 3 board so…
Close grip bench
worked up to an easy 90kgx5-PR
Db shoulder Press
worked up to 35kgx4-PR?
Seated db curls
22.5kgx6
Squat day-Thursday
Box squats(2inch lower than normal)
worked up to 145kgx5-PR-easy!
Swinging leg press
worked up to 200kgx10-PR-easy
Light ab work
Light calf work
Mad is an understatement…Gym belt went missing…only to turn up at the gym and being bust! So to add to the already mounting costs at the moment, is the cost of a new gym belt!ifts
Crap training today, diet was off so that didnt help!
Deadlifts
missed 200kg! 195kgx1-should have been a double but hands pealed open!
Rack pulls vs bands-dropped the pins 2inch
100kgx3
140kgx2
185kgxmiss
Leg curls
60kgx2setx10reps-PR
Next week I plan on being maybe 2kg heavier and smash 200kg for a double! will be dropping the bands from now on, on rack pulls too and upping my ab work!
assistance day
I didnt have enough time for all the DE sets
Close grip bench
50kgx10
60kgx6
80kgx5
90kgx2
100kgx1
110kgx1-PR!
100kgx2-PR-wrist was painful so called it
db shoulder press
30kgx9
35kgx4-no help from spotter getting into possition0 fresh should be able to hit 6 reps
Lat pull downs
72,5kgx10
87.5kgx10
called it here
Box squats same height as last week
worked up to 150kgx2-didnt want to push it this week
Swinging Leg Press
worked up to 250kgx4-PR
left it here will go in tomorrow and do some light calves, biceps and get some ab work in
looks like I wont be competeing whihc im gutted about! A change of routine is needed because pulling heavy all the time and constantly trying to go for PR’s has left me burnt out, Think 5/3/1 for squats, overhead press and bench are in order while running coan/phillipi for deads is the plan, hopefully it will see me in spitting distance of 230kg!
Deadlifts
100kgx5
120kgx3
140kgx1
160kgx1
180kgx1
-belt on-
210kgx1-PR 10kg
Stiff leg deads on 3inch defficite
120kgx6
140kg6-PR
-belt on-
160kgx5-PR
super setted with
barbell rows
80kgx8
90kgx6-PR
100kgx6-PR
Defficite pulls on 3 inch defficite (beltless)
180kgx1-PR
just messed around and did what I fancied last night
Will start Coan/Phillipi next week. Im now not training until monday. I will use a max of 200kg and a goal of 220kg I think. I really want 5 plates a side and then 230kg/507lb for my first pull over 500lb!
I broke my hand on sunday, so tested it out yesterday at the gym…not the best idea!
Bench
540kgx10
60kgx10
77.5kgx5
90kgx5
102.5kgx5-PR
Close grip inclines
60kgx8
70kgx3-hand was agony so stopped
DB bench
35kgx6
40kgx6
47.5kgx1-PR-should have done one or two more but hand was agony!
My training partner ripped the nail off his finger while putting a dumbell back, so no squats today will be back in for thursday for deadlifts which should hurt!
I dropped a couple of lbs over the weekend. So im guna publicly set out some goals for the next 10 weeks:
*add an inch to my upper arms, fore arms, calves and neck
*add 2 inches to my thighs
*gain 10 punds +
*deadlift 225kg
*improve my ab strength
Time to put in some graft in the gym and in the kitchen!
last min change of plan…I have now been invited to lift on sat at the Body Power Expo with the BPC…so now I need to rush to the gym to hit my openers and eat everything in sight!
went into the gym to set my openers…warm ups were aweful but I didnt have the time to be there longer like I would have liked.
Bench
50kgx10
60kgc8
80kgx3
100kgx1
110kgx1-paused-this will be my opener
Deadlift
120kgx3
170kgx1
220kgx 1-PR-dont know why I went for it but 210kg will be my opener this was easy
I think with proper warm ups, more food and a decent crowd, I should hit some decent PR’s!
Strick military press
40kgx8
50kgx5
60kgx1
72.5kgx1-PR 2.5kg-could have got maybe 5 more kg
Close grip incline bench
50kgx5
60kgx5
70kgx5-PR 2reps-easy
Incline bench
80kgx1
90kgx1-PR?-easy
Pull ups (as wide as possible then hammer grip)
few x few
not a bad session! I have some how got a huge lump on my right quad, its seriously painful to touch and if my jeans touch it, Im in agony!