forgot i also did light pec dec up to 65kgx10reps and did somelight abs…will be in today for some light lower body then that will be it until sat i think…plan for after the comp is a few days off and then run coan/phillipi also got a few goals in mind.
*85kg military press
*120kg cg bench
*db bench the 50kg’s
*ultra wide pull ups with an extra 20kg
*change squats to without a box and closer stance for more quad work
*bring up ab strength
*add an inch to my fore arms, upper arms, calves and neck as well as 2inch to my thighs in 10 weeks
*gain 15lbs in 10 weeks
*add 20kg to what ever i pull on sat in 10 weeks
*140kg bench
raised deads (on 2 inch platform)
90kgx5
120kgx3
170kg1
170kgx2
all chalkless and beltless
t bar rows
50kgx10
65kgx10
db curls
20kgx10
25kgx6
30kgx6
db hammer curls
35kgx6-PR-easy
rear delt fly machine
95kgx6
110kgx6
125kg 5kg platex6-PR
decline abs
x30
5x20
10x20-PR?
Light session before sat
incline smith
50kgx10
70kgx6
90kgx3
bench (with commands)
50kgx12
60kgx10
80kgx5
lat pull downs
worked up to 117.5kgx6-PR-easy- one from the whole stack
seated calf raise
30kgx30-PR
Well my comp didnt go great, on the 3 hour journey, I lost 4kg due to the heat and lack of air conditioning so I weighed in at 76kg
Bench went wrong from the start
Warm ups
50kgx10
60kgx10
70kgx3
80kgx3
90kgx2
Attempts
110kgxfail-WTF?
110kgx1-3 whites
120kgxfail
I then had 2 hours before deadlifts
I went outside and threw up, my whole body was cramping, I was shaking and was dizzy. I went in 30mins before deadlifts started and was persuaded to take a light opener to make sure my be ch counted and I got a total
Deadlifts
warm ups
100kgx1
140kgx1
Attempts
180kgx1-3 whites
190kgx1-3whites
205kgx1-3whites
I am not happy with the nubers I put up
Im looking at competing on the 5th of Dec with the BPO at either 82.5kg or 90kg and doing the full 3 lifts. This gives me around 28 weeks to prep
Looks like I could be getting invited to a comp in september as long as it isnt the opposite end of the country Il be lifting.
Yesterday week1 coan/phillipi
100kgx5
140kgx1
belt on
180kgx2
belt off
145kgx8setsx3reps
at the gym I train at its busy constantly so doing the full circuit is out of the question
Stiff leg deads
140kgx8-PR
160kgx5-PR
140kgx8
supersetted with
bent over rows
90kgx3setsx8reps-PR
Underhand pull downs
95kgx6-felt a huge pop in my neck then agony, think its a small pull as it eased off after a few hours but I left the gym due to the pain.
My plan is to make my next comp at 90kg…this means gaining 10kgish which will be fun. Sorted my training plan out for at least the next 8 weeks or so
dumb waitors
10kg2setsx20reps-PR
bench
60kgx10
80kgx5
90kg5
100kgx1
105kgx3-PR-easy
close grip bench
85kgx2setsx5reps-PR
db standing curls
15kgx6
20kgx6
I also got kicked out of the gym today so I need to find a new one soon! there is a decent bodybuilding gym near by that could be an option as well as a couple of more pretty gyms. Im going to have to invest in liquid chalk though instead of normal blocks of it.
In a different gym now. Its a hardcore bodybuilding gym. I am not however allowed to use chalk!
Deadlifts
100kgx5
140kgx3
160kgx1
1925kgx1-straps
180kgx2-straps
Hammer strength one arm row
Per side
40kgx8
50kgx8
60kgx8
70kgx8-baseline PR
Leg press
100kgx6
140kgx6
180kgx6
220kgx6-baseline PR
Left it there Im going to have to get used to deadlifting without chalk. My goal while Im at this gym(waiting for the uni gym to open so I can train with the powerlifting team) is to put some mass on and bring up my weaknesses
managed to sort it with my old gym.
Im experimenting at the moment with recovery ect.
Bench
60kgx8
80kgx5
90kgx2
I need more sets to warm up! everything felt slow
Close grip bench
60kgx8
70kgx5
80kgx3
90kgx2setsx3reps-baseline PR
Military press
40kgx5
50kgx3
60kgx2
I had more reps in me but I want to slowly get used to the amount of pressing Im going to be doing
DB front delt raises
10kgx10
15kgx10
17.5kgx10-baseline PR
DB lat raises
10kgx10
15kgx10
All weights were nothing difficult, but the volume deffinately hit me, will be adding a high rep tricep exercise in at the end in future
Today was a mish mash of lowerbody nothing challenging
Squats
60kgx5
80kgx5
100kgx3
120kgx2
I made sure they were all a couple of inches from being arse to the grass, wanted to just get back into squatting, havent done this in too long, spent way too long box squatting. No wraps will be used for a while yet.
Deadlifts
100kgx3
140kgx3
160kgx2
185kgx1
Stiff leg deads
100kgx8
140kgx5
Leg Press
50kgx6
100kgx6
150kgx6
Came up with my plan for the upcoming time period, going to hammer my weaknesses and focus on getting better with my technique on my lifts
Today was a mish mash of lowerbody nothing challenging
Squats
60kgx5
80kgx5
100kgx3
120kgx2
I made sure they were all a couple of inches from being arse to the grass, wanted to just get back into squatting, havent done this in too long, spent way too long box squatting. No wraps will be used for a while yet.
Deadlifts
100kgx3
140kgx3
160kgx2
185kgx1
Stiff leg deads
100kgx8
140kgx5
Leg Press
50kgx6
100kgx6
150kgx6
Came up with my plan for the upcoming time period, going to hammer my weaknesses and focus on getting better with my technique on my lifts
Military Press
40kgx5
50kgx5
60kgx4
Strength isnt too far off PR level on this
Close grip inclines
50kgx8
65kgx5-PR
70kgx3
Shrugs(straps)
100kgx8
120kgx6
140kgx6
160kgx6
280kgx6-Baseline PR
Seated rows
72.5kgx8
87.5kgx8
102.5kgx6
117.5kgx4
Nothing was taken to failure today, I can deffinately feel the shrugs!
yesterdays training
db bench
20kgx10
25kgx10
30kgx6
was going to work up to the 35’s but one was missing. I am taking these as deep as possible and slowly working up in weight
db rows
30kgx8
42.5kgx6
50kgx6
used straps from here on
55kgx6
60kgx8-PR
Seated rows
92.5kgx6
110kgx6
125kgx5-PR?
close grip bench
50kgx6
80kgx3
92.5kgx2setsx3reps-PR
This took longer than it should have because someone kept asking me questions, I didnt mind to be honest, only when he asked me during a set. I am going to another gym next week for a deadlift sessions with one of the lads for a deadlift session, its alittle bit of a daft comp between the two of us to see who can deadlift the most.
I took today off as my back was sore as hell!
yesterday
deadlifts
80kgx3
100kgx3
120kgx3
140kgx2
reverse bands
160kgx2
180kgx1
200kgx1-PR-beltless
220kgxfail-missed near lockout, too gassed
defficite pulls (6inch block)
100kgx3
120kgx3
140kgx2
160kgx2-beltless PR
185kgxfail-too gassed from reverse pulls
called it here
today
Military press
40kgx8
50kgx6
60kgx5
incline close grip
50kgx8
60kgx6
70khx5-PR 5kg
db rows
30kgx6
40kgx6
50kgx6
55kgx5
straps
60kgx10-PR 2reps
db incline curls
15kgx2x10
15kgx8
super setted with
one arm reverse grip tricep extensions
25kgx3setsx10reps-baseline PR
I did the arm work to get some blood in the area as my arms were seriously painful and it has seemed to work. Will get in the gym tomorrow to squat
squats
60kgx5
80kgx5
100kgx2
120kgx2
100kgx5
110kgx5
all sets pretty easy as they should be
Leg extensions (Split into bottom half with toes in and top half with toes out)
95kgx15/15
95kgx15/7-heard and felt a nasty tear from my pattella tendon, knee is pretty painful at the moment, hopefully its nothing major and I can deadlift on wednesday!
Im hoping to be able to squat twice a week for the next month or so, hence the lack of volume, although I was due to do calf press, abs and lunges, although lunges will probably replace leg extensions.
bench assistance day
db bench
20kgx10
25kgx10
30kgx10
35kgx12-PR-easy another 3 or so left in the tank
40kgx6-PR?-easy another 2-3 in the tank-felt a funny tingle in my elbows
all were as deep as possible
Close grip bench
60kgx5
70kgx5
95kgx1-pulled both triceps!
seated rows
80kgx6
95kgx6
110kgx6
straps
125kg(full stack)x8-PR-easy
incline db rear delt fly
10kgx3setsx10reps-PR-easy
barbell curls
30kgx6
40kgx8-PR-easy
triceps are sore as hell, the 95kg was suppost to be 2setsx3reps but that will have to wait now
had a training session with a friend of mine who is a cracking, amature bodybuilder.
deadlifts
60kgx5
100kgx5
140kgx5
180kgx2
200kgx2setsx1rep-PR
barbell rows
100kgx8-PR-easy
chest supported row machine
2setsx8reps
underhand pulldowns
2setsx8reps
db curls
15kgx18-PR
17.5kgx10
barbell curls
30kgx12-PR?
seated hammer curls
17.5kgx10
not a bad session, enjoyed the change of pace although it was pointed out all my deadlifting is done nearly completely with my back and little hamstring involvement
I have been feeling more and more beat up at the moment and I feel its down to recovery as Im eating more than ever and sleeping better. My salution is to train mondays, wednesdays and fridays but use an 8 day week with the following training days:
*bench day
*deadlift day
*military press day
*squat day
so every 4th week for each lift, will be a deload of sorts. This allows me to train everything I want to yet still recover enough and not train two days back to back. Hopefully it will also allow me to progress for longer too!
military press
40kgx6
50kgx5
62.5kgx5-PR
Close grip inclince bench
50kgx6
60kgx5
72.5kgx4-PR
db rows
30kgx6
40kgx6
50kgx6
55kgx8-Strapless PR
60kgx12-PR w/straps
shrugs
140kgx6
160kgx6
195kgx6-PR
db inclince curls
17.5kgx2setsx10reps-PR
super setted with
one arm reverse grip cable extensions
27.5kgx3setsx10reps-PR
nothing too difficult, going to aim for 65kgx5 on military press next week and then drop to triples afterwards and im sure i can hit a 5rep PR on inclince close grip next week.
wrists and elbows are feeling abit beat up but nothing too bad.
after my comp my weight plummeted to 70kg and I have raised it to 76kg in two weeks, my strength is picking up and I have set myself the goal of weighing mid 80kgs by the first week of october and then push on to 90kg for the end of first term.
