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    #61
    Week 7 Day 1

    Superset 7 sets of 7 reps

    Leg Press 182kg
    Deadlift 80kg (went to 90 for last two sets)

    10 Minutes of Wall sits (with breaks!)


    Had a very unhealthy week last week so looking forward to a getting back to normality this week. I had about one good nights sleep last week.
    Last edited by Hectorjelly; 14-04-14, 20:07.

    Comment


      #62
      Week 7 Day 2

      Bench press
      50kg * 10 * 3
      30kg * 10 * 3
      25kg *10 * 3
      20kg * 10 *1

      10 Pressups

      Bad session. Got 3 hours sleep and played football before so had no energy.


      Week 7 Day 3

      10 Reps of

      24kg KB swing * 10
      Plank for 30 seconds
      Burpees * 10

      10 Reps of

      24kg KB one arm pickup * 5 each arm
      30 Seconds of exercise whose name I've forgotten
      35kg Underarm rows * 12
      Last edited by Hectorjelly; 23-04-14, 03:32.

      Comment


        #63
        Week 8 Day 1

        A little unmotivated at present since the triathlon was cancelled.

        Squats

        Bar * 10 * 2

        100kg 5 * 4
        100kg 1 * 8

        30 Pressups

        Talked to someone at the gym and he said I was leaning forward during the squats. I'll do some practice ones in front of a wall tomorrow.

        Short session as I was in work early.

        Comment


          #64
          In that squat video you're still descending with your upper body when you start to ascend with your hips.

          This creates a hinge at your hips that wasn't there for the original descent.
          You don't want this hinge.

          Take the rep a little slower and see if you can ease into the transfer from descent to ascent instead of jerking.

          The bar moving in a non vertical plane at this point is an indicator of non-desirable movement. You can spot the bar moving slightly forward as you push upwards.

          Comment


            #65
            Week 8 Day 2

            Bench Press 50kg * 5 * 10

            Squats 100kg 5 * 5

            Rows 10 * 10 (Can't remember weight)

            Tricep exercise, 18l.5kg 40 reps

            Had to run out the door at this point since I was late for work

            Here's a video of me doing the last set of squats.

            Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


            Apologies for the shoddy camera work!

            Depth is not good enough, and I could see the bar move forwards slightly on two reps, like Emmet said.

            Comment


              #66
              Originally posted by Emmet View Post
              In that squat video you're still descending with your upper body when you start to ascend with your hips.

              This creates a hinge at your hips that wasn't there for the original descent.
              You don't want this hinge.

              Take the rep a little slower and see if you can ease into the transfer from descent to ascent instead of jerking.

              The bar moving in a non vertical plane at this point is an indicator of non-desirable movement. You can spot the bar moving slightly forward as you push upwards.
              That is very helpful Emmet thanks. My basic plan with squats is to keep doing 100kgs until I feel like my form is perfect over 25 reps, then start increasing the weight.

              Comment


                #67
                Was there something special about the triathlon that's cancelled? They take place every weekend, check out triathlonireland.

                Comment


                  #68
                  Originally posted by FeetMagic View Post
                  Was there something special about the triathlon that's cancelled? They take place every weekend, check out triathlonireland.
                  Yes, there was a group of friends doing it, it was local, the swim was in a pool and I had booked time of work for it.

                  Comment


                    #69
                    Originally posted by Hectorjelly View Post
                    Yes, there was a group of friends doing it, it was local, the swim was in a pool and I had booked time of work for it.
                    You and your friends could still run it amongst yourselves? We did a team duathlon a few years ago. It might not be as competitive but would still be fun

                    Comment


                      #70
                      Week 8 day 3

                      Superset 10 reps

                      Squat 60kg * 10
                      Stiff leg Deadlift 50kg * 10

                      Single sets:
                      Goblin squats 24kg * 20
                      Leg press 160kg * 30

                      Tough session I was in bits after

                      Comment


                        #71
                        Week 8 day 4

                        Had a tough week and a hectic day yesterday, so wanted to take it easy today; decided to check my 1 lift maxes.


                        Chest press

                        50kg * 5
                        55kg * 3
                        60kg * 3
                        65kg * 1 pb
                        70kg * 1 failed
                        67.5kg * 1 failed

                        65 was easy, 70 impossible. Happy to have reached my goal after 2 months.

                        Squats

                        60kg * 10
                        110kg * 3
                        120kg * 1
                        130kg * 1 failed twice
                        130kg * 1
                        132.5kg * 1 failed twice
                        132.5kg * 1 pb
                        135kg *1 failed once
                        135kg *1 pb

                        All the failures were due to insufficient depth, had a friend watching me to make sure I went to at least parallel. I wasted lot of energy on these failed attempts which is a bit disappointing, I need to drill the depth into me. Ill give it a week or two and try again. I didn't find the weight that hard.

                        Finished with a burnout set of rows.
                        Last edited by Hectorjelly; 26-04-14, 20:32.

                        Comment


                          #72
                          Week 9 Day 1

                          30 Mins of intense leg work

                          Stiff leg Dead Lifts
                          20kg Goblin Squats
                          55kg Squats

                          Lost track of how many reps I did, close to 75 of each I would guess. Had to shuffle out of the gym like a crab.

                          Comment


                            #73
                            Week 9 Day 2

                            Warm up:

                            7 sets of:

                            10 burpees
                            30 second plank

                            Superset 7 reps

                            Bench Press 40kg * 10
                            Underarm row 40kg *20

                            Finished with a set of twenty of each

                            Two sets of kettlebells
                            20kg bicep exercise * 20
                            20kg tricep exercise *20

                            Comment


                              #74
                              Week 9 Day 3

                              Loads of rows and curls. Torture!

                              Comment


                                #75
                                Originally posted by Hectorjelly View Post

                                Two sets of kettlebells
                                20kg bicep exercise * 20
                                20kg tricep exercise *20
                                Care to elaborate on these please? What exercises are you doing?

                                Comment


                                  #76
                                  Originally posted by shrapnel View Post
                                  Care to elaborate on these please? What exercises are you doing?
                                  The first one I held the KB out in front of me and raised it up and down.

                                  The second one I held it behind my head and pulled it to up over my head.

                                  Not sure what they are called.

                                  Comment


                                    #77
                                    Week 10 Day 1

                                    Squats (with bench)

                                    Warmup: bar * 20

                                    80kg * 10
                                    90kg * 10
                                    100kg * 8
                                    110kg *6
                                    120kg *5
                                    125kg *5
                                    130kg *3

                                    3 Reps of:
                                    Glute raises (15kg) * 12
                                    Dumbell deadlifts 40kg * 12
                                    Leg Press 160kg * 12

                                    Comment


                                      #78
                                      Week 10 Day 2

                                      Bench Press

                                      Warm up 40kg * 10

                                      60kg 5 * 5

                                      Bar * 30

                                      Pull Ups 5,3,1

                                      Had to leave early to get to work.

                                      Comment


                                        #79
                                        This is a form of sport that consumes your life.

                                        yolo.

                                        Comment


                                          #80
                                          Week 10 Day 3

                                          Warm up

                                          Preacher Curls 25kg 5*5

                                          Overhead tricep dips with a 20kg KB 5 * 5

                                          Superset 2 Reps on machine:

                                          Chest Pulls * 30
                                          Bicep Curls * 30

                                          Not sure of weight.

                                          Much needed rest today. Will go back over the weekend.

                                          Comment


                                            #81
                                            Week 11 Day 1

                                            Terrible session, everything felt much harder than normal.

                                            Squats 100kg 5* 5
                                            Double Kettle bell snatches 12kg 12 * 5
                                            Preacher curls 27.5kg 5*5

                                            Week 11 Day 2

                                            Very rushed session

                                            Squats 70kg*10
                                            90*5
                                            100*5
                                            110*5
                                            120*3
                                            130*3

                                            Bench Press 60kg 5*5

                                            Week 11 Day 3

                                            Bench Press
                                            65kg * 3 * 5

                                            Pull Ups 3*5

                                            Happy with my bench progression, and my squat technique is much better.

                                            Comment


                                              #82
                                              Finished the training last week. My new plan is 6 weeks of heavy lifting aiming towards improving my squat and bench press maxes. Going to spend the next two weeks working on technique and mobility.

                                              T & M Session 1

                                              10 full body squats held at bottom for 5 seconds. (No weight)
                                              10 wall squats
                                              10 squats with bar
                                              5 * 5 Full body squats with 5 second pause at bottom 60kg
                                              1* 5 Fbs 80kg 5 sec pause

                                              Bench Press 60kg 3 * 5

                                              Comment


                                                #83
                                                Originally posted by Hectorjelly View Post
                                                Week 8 Day 2

                                                Bench Press 50kg * 5 * 10

                                                Squats 100kg 5 * 5

                                                Rows 10 * 10 (Can't remember weight)

                                                Tricep exercise, 18l.5kg 40 reps

                                                Had to run out the door at this point since I was late for work

                                                Here's a video of me doing the last set of squats.

                                                Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                Apologies for the shoddy camera work!

                                                Depth is not good enough, and I could see the bar move forwards slightly on two reps, like Emmet said.


                                                Just for future reference if you plan on making more videos. You can upload the video to windows movie make and in there you can flip it so it will look normal.

                                                Comment


                                                  #84
                                                  Session 2

                                                  10 FBSts 5 sec pause at bottom
                                                  10 wall squats
                                                  5*5 FBSts 5 sec pause 70kg

                                                  Squat hold 30 seconds

                                                  Military press

                                                  Bar * 10
                                                  30kg 5 * 5


                                                  Bench Press 3*5 60kg

                                                  Comment


                                                    #85
                                                    Preacher curls 32.5kg 4*5, 1*8

                                                    Bench Press 60kg 5 * 3

                                                    10 Squat 10 second holds with weights as heel inclines
                                                    10 wall squats
                                                    10 squats with bar
                                                    Full body squats with 5 sec pause 80kg 5 * 5

                                                    Hard to breathe with 80kg of weight on one!

                                                    Comment


                                                      #86
                                                      Session 4

                                                      Bench press bar * 10
                                                      60kg 5 * 3

                                                      Squat hold with incline 30 seconds
                                                      10 wall squats
                                                      10 squats bar
                                                      82.5kg squat with 5 second pause 5 *5

                                                      Amazing how much difference 2.5kg makes, these were very difficult
                                                      Last edited by Hectorjelly; 05-06-14, 17:40.

                                                      Comment


                                                        #87
                                                        Session 5

                                                        Just a quick session before work.

                                                        Bench press

                                                        Bar * 10
                                                        60kg 5 * 5

                                                        Preacher curls 32.5kg 5*5

                                                        10 press ups

                                                        1 more week of practising squat technique and mobility.

                                                        Comment


                                                          #88
                                                          Three sessions over the last few days, all similar to those above.

                                                          Going to come up with a programe to increase my weights, probably the starting strength one, and start on Monday. Will probably throw in some cardio as well.

                                                          Comment


                                                            #89
                                                            Session 9

                                                            Preacher row 35kg 5*5

                                                            Bench Press 60kg 5*5
                                                            Failed on 2 set 5th rep. First time ive ever failed a press on my own. Lucikly I had the bench setup properly. I probably didn't rest enough between sets.

                                                            Bench press 60kg 5*3

                                                            Squats
                                                            60kg * 5
                                                            90kg * 5
                                                            100kg * 5
                                                            105kg *5

                                                            Db Bicep curl 15kg 3* 5
                                                            10 press ups

                                                            Comment


                                                              #90
                                                              Session 10

                                                              Preacher curl 35kg 5*5

                                                              Squats

                                                              90kg * 5
                                                              90kg * 5
                                                              95kg * 5
                                                              95kg * 5
                                                              100kg * 5

                                                              Bench press

                                                              60kg 5 * 3


                                                              20 pressups

                                                              Comment


                                                                #91
                                                                Three weeks into my new program, just been sticking to three simple lifts and trying to increase the weight each session. I started with very simple weights, its getting hard now though! I probably started too low with my squats, I'm still quite far away from my pb.

                                                                Current Stats:

                                                                Weight: 80kg
                                                                Bench Press - 72.5 (1Rmax)
                                                                Squat - 110 (5Rmax)
                                                                Preacher Curl 37.5 (5Rmax)

                                                                Short term goals are to bench 100% of my weight and squat close to 200% of it.

                                                                Comment


                                                                  #92
                                                                  Originally posted by Hectorjelly View Post
                                                                  I started with very simple weights, its getting hard now though! I probably started too low with my squats, I'm still quite far away from my pb.
                                                                  Starting low is infinitely better than trying to aim for a weight you think you can do..
                                                                  I've start back into 5RM weights this week, also started pretty low, but i'm happy to climb back up slowly.

                                                                  Comment


                                                                    #93
                                                                    Originally posted by Mellor View Post
                                                                    Starting low is infinitely better than trying to aim for a weight you think you can do..
                                                                    I've start back into 5RM weights this week, also started pretty low, but i'm happy to climb back up slowly.
                                                                    Yeah, I just felt that it would be better to be hitting the hard lifts roughly around the same time. This week I concentrated on legs and jumped up pretty fast.

                                                                    Current Stats:

                                                                    Weight: 79kg
                                                                    Bench Press - 75 (1Rmax)
                                                                    Squat - 132.5 (1Rmax)
                                                                    Preacher Curl 37.5 (5Rmax)

                                                                    Only a 4kg differential between my press and weight! The squat still feels pretty easy at this weight so hopefully I can put a pretty good number up soon. I'm not that comfortable going much above this weight without someone spotting me though.

                                                                    Comment


                                                                      #94
                                                                      So I got someone to spot me and smashed my previous post

                                                                      Bench Press:

                                                                      Bar * 10
                                                                      60 * 5
                                                                      65 * 3
                                                                      70 * 1
                                                                      72.5 * 1
                                                                      75 * 1
                                                                      77.5 * 1 failed
                                                                      77.5 * 1 success!

                                                                      Squat

                                                                      Bar * 10
                                                                      70 kg * 5
                                                                      100kg * 3
                                                                      120 kg * 3
                                                                      130 kg * 1
                                                                      132.5kg *1
                                                                      135 kg * 1
                                                                      137.5kg * 1 pb
                                                                      140 kg * 1 pb
                                                                      142.5kg *1 pb

                                                                      Last squat wasn't easy but not that tough either. Would have gone heavier but my spotter was getting anxious about the time.

                                                                      Bench was very difficult, I'm surprised I did it. I'm stoked to be so close to my goal.

                                                                      Comment


                                                                        #95
                                                                        Great bench, nice one! Squat number very impressive too.
                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                        Comment


                                                                          #96
                                                                          I had an awful session yesterday. Felt lazy and bloated, form was all over the place and I was pushed for time. Watching this today as inspiration for a better session:

                                                                          Official Website - www.idfpa.netFind us on Facebook - https://www.facebook.com/idfpa?ref=hlTwitter - https://twitter.com/IDFPAInstagram - http://instagram.co...

                                                                          Comment


                                                                            #97
                                                                            Took a weeks holidays, no exercise, plenty of booze and carbs has turned me (back) into a fat c*nt.

                                                                            So back to the gym tomorrow. I'm going to concentrate on fat loss for a while. Theres a big event coming up for me on the 27th so I'll see how much I can lose by then.

                                                                            So for the next two weeks:

                                                                            No soft drinks
                                                                            4 Hour long cardio sessions per week
                                                                            Intermittent fasting (No food in the mornings or evenings)

                                                                            I was 80.5kg before I went on holiday. I feel like I'm 82 now (I'll check tomorrow). Aiming for sub 77. Does this seem doable? FYI this will be the lightest I've knowingly been since I was a teenager.

                                                                            After the two weeks I'll get stuck back into the weights.

                                                                            Opinions welcome as always.

                                                                            Comment


                                                                              #98
                                                                              We were pretty much the same weight. You are taller though arent you?'

                                                                              Anyway, I'm currently as lean (small) as I've ever been and its been 6 weeks of doing what you are planning.

                                                                              You'll make good progress I think.

                                                                              I've been religiously doing this:

                                                                              Nothing after 8 before Noon except black coffee.
                                                                              Lunch will be half a chicken and variety of veg.
                                                                              100g Cashews throughout my 'window'.
                                                                              Pre workout Coffee.
                                                                              Before 8 Id usually have Meat and Veg or 250g of Greek Yoghurt and two scoops protein.
                                                                              Add another meal in there on the odd days Im feeling fatigued.

                                                                              Down to 78kg now and quite lean.

                                                                              I need to have a relatively carb heavy Sat eve and Sun morning as well before games.
                                                                              This may or may not be an original thought of my own.
                                                                              All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                              The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                              Comment


                                                                                #99
                                                                                Originally posted by Theresa View Post
                                                                                We were pretty much the same weight. You are taller though arent you?'
                                                                                Good to hear my thinking is on the right track! I think I'm slightly taller, not by much though. Your routine looks good, the nuts is something I should have thought of. Handy for snacking on in work.

                                                                                I got to 78kg a few months ago by doing a lot of cardio with my trainer. This time I hope the to go a bit lower by dropping soft drinks and a few other small things.

                                                                                As I type this there is a 1.5litre bottle of sprite beside me

                                                                                Comment


                                                                                  Why is weight the metric or measurement goal being used here?

                                                                                  Comment


                                                                                    Originally posted by Hectorjelly View Post
                                                                                    Took a weeks holidays, no exercise, plenty of booze and carbs has turned me (back) into a fat c*nt.

                                                                                    So back to the gym tomorrow. I'm going to concentrate on fat loss for a while. Theres a big event coming up for me on the 27th so I'll see how much I can lose by then.

                                                                                    So for the next two weeks:

                                                                                    No soft drinks
                                                                                    4 Hour long cardio sessions per week
                                                                                    Intermittent fasting (No food in the mornings or evenings)

                                                                                    I was 80.5kg before I went on holiday. I feel like I'm 82 now (I'll check tomorrow). Aiming for sub 77. Does this seem doable? FYI this will be the lightest I've knowingly been since I was a teenager.

                                                                                    After the two weeks I'll get stuck back into the weights.

                                                                                    Opinions welcome as always.

                                                                                    Easily doable, but shouldn't be your main goal. Weight itself fluctuates day to day, and although it's an indicator of fat loss, it doesn't tell the whole story. Sounds like what you want to do is get lean and work towards the 'ideal' physique, in which case I would say keep an eye on body fat % more so than anything else.

                                                                                    I don't mean to sound like I'm giving out coz I like what you're doing here, but I assume you've just overheard or read somewhere about intermittent fasting. That, or some personal trainer who has no practical experience told you! Anyway, I'll make it easy for you; unless you're eating near 100% paleo already, then it's going to be of no benefit to you.

                                                                                    Don't overcomplicate it, there's no secret. Train the compound movements with intensity. Eat the basics and sleep enough.

                                                                                    Comment


                                                                                      Originally posted by RoadSweeper View Post
                                                                                      Why is weight the metric or measurement goal being used here?
                                                                                      Its a lot more practical.
                                                                                      This may or may not be an original thought of my own.
                                                                                      All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                      The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                      Comment


                                                                                        Originally posted by lowkicker View Post
                                                                                        Easily doable, but shouldn't be your main goal. Weight itself fluctuates day to day, and although it's an indicator of fat loss, it doesn't tell the whole story. Sounds like what you want to do is get lean and work towards the 'ideal' physique, in which case I would say keep an eye on body fat % more so than anything else.
                                                                                        Weight fluctuations are down to hydration, food, etc. Weighing at the same time reduces this somewhat, best time being first thing in the morning. Daily weighing is excessive, once a week at most is fine.
                                                                                        Also Bodyfat% fluctuates over the day along with weight. Most methods of testing bf% have their own margins of error.

                                                                                        I don't mean to sound like I'm giving out coz I like what you're doing here, but I assume you've just overheard or read somewhere about intermittent fasting. That, or some personal trainer who has no practical experience told you! Anyway, I'll make it easy for you; unless you're eating near 100% paleo already, then it's going to be of no benefit to you.
                                                                                        Not a fan of IF in general, or just think its complicated?
                                                                                        And why do you think paleo would make a difference to IF?

                                                                                        Comment


                                                                                          Correct but just going by HJ's goal, lowering body fat % seems the most important thing to him.

                                                                                          Regarding IF, like anything, it's one step at a time. My opinion on it is that if you aren't eating well and have your diet in order beforehand then you needn't bother because you're not going to reap the benefits. I wouldn't go as far as to say IF is for 'advanced' athletes trying to cut, but they definitely see results from it for this reason alone. With the volume of training HJ is planning on doing, he'll need the calories to come from somewhere.

                                                                                          Comment


                                                                                            Originally posted by RoadSweeper View Post
                                                                                            Why is weight the metric or measurement goal being used here?
                                                                                            As Theresa said, its just the easiest way for me to measure progress. I know body fat % is a better measurement but I have no easy way to measure that.

                                                                                            Originally posted by lowkicker View Post
                                                                                            Correct but just going by HJ's goal, lowering body fat % seems the most important thing to him.

                                                                                            Regarding IF, like anything, it's one step at a time. My opinion on it is that if you aren't eating well and have your diet in order beforehand then you needn't bother because you're not going to reap the benefits. I wouldn't go as far as to say IF is for 'advanced' athletes trying to cut, but they definitely see results from it for this reason alone. With the volume of training HJ is planning on doing, he'll need the calories to come from somewhere.
                                                                                            I do eat quite well, definitely room for improvement but i'm basically forced to eat mainly paleo as I have a wheat intolerance. I just eat meat and vegetables really. This kind of went out of the window whilst I was on holidays, it was definitely the worst I've eaten in a while.

                                                                                            Originally posted by lowkicker View Post

                                                                                            I don't mean to sound like I'm giving out coz I like what you're doing here, but I assume you've just overheard or read somewhere about intermittent fasting. That, or some personal trainer who has no practical experience told you! Anyway, I'll make it easy for you; unless you're eating near 100% paleo already, then it's going to be of no benefit to you.
                                                                                            A few months ago my trainer had be bulking up and I struggled to get to 85kg. I think it took over two months of almost constant eating. I made it and then wanted to lose the weight quite quickly so for a week I followed a plan similar to the one above. I went under 80kg in five days.

                                                                                            Comment


                                                                                              Originally posted by lowkicker View Post
                                                                                              Correct but just going by HJ's goal, lowering body fat % seems the most important thing to him.
                                                                                              Losing bf is still the goal if you track weight with the scales.
                                                                                              Getting bf% measured every few months is a good idea. But in the short term, I don't see the need.


                                                                                              I wouldn't go as far as to say IF is for 'advanced' athletes trying to cut, but they definitely see results from it for this reason alone. With the volume of training HJ is planning on doing, he'll need the calories to come from somewhere.
                                                                                              He'll still be eating the same calories if not following IF.

                                                                                              IF doesn't suit my schedule at all so I've never done it for very long. But I also don't think it's would have any negative effect compared to the same food over a longer window.
                                                                                              If it helps give structure a diet plan, then why not imo

                                                                                              Comment


                                                                                                I feel a lot healthier after a few days of eating better.

                                                                                                First session in the gym today, took it easy as it was my first time back in over 9 days and I was in a hurry.

                                                                                                10 min run

                                                                                                Bench Press -
                                                                                                Bar * 10
                                                                                                60kg 5*5

                                                                                                Squat -
                                                                                                Bar * 10
                                                                                                110kg 5*5

                                                                                                Back tomorrow, will do one of the classes to force me into an hour of cardio.

                                                                                                Weighed myself and I'm 81.5kg.

                                                                                                Comment


                                                                                                  Tuesday

                                                                                                  45min spin class

                                                                                                  Bench Press

                                                                                                  Bar * 10
                                                                                                  60kg * 3
                                                                                                  65kg *3
                                                                                                  70kg *1
                                                                                                  72.5kg *1
                                                                                                  75kg * 1
                                                                                                  77.5kg *1, *1, *1, *1 (Failed last one)

                                                                                                  Preacher Curl

                                                                                                  40kg 5*5 Failed on third set, finished with 37.5kg.

                                                                                                  Wednesday

                                                                                                  Bench Press
                                                                                                  Bar * 20
                                                                                                  60kg * 3
                                                                                                  70kg *1
                                                                                                  72.5kg * 1
                                                                                                  75kg *1
                                                                                                  77.5kg * 1 (EASY!)
                                                                                                  80kg * 1, failed, *1, failed. (FUCK!)

                                                                                                  Felt like I could do 80kg. Maybe next week!

                                                                                                  Squat

                                                                                                  Legs felt very stiff so took it easy.

                                                                                                  Bar * 10
                                                                                                  70kg with ten second pause at very bottom 3*3

                                                                                                  Body is in bits after three days in a row, rest day tomorrow.

                                                                                                  Comment


                                                                                                    Thursday: rest day

                                                                                                    Friday:

                                                                                                    Bench
                                                                                                    Bar * 10
                                                                                                    70kg 5*3

                                                                                                    Squat
                                                                                                    Bar * 10
                                                                                                    70kg * 5
                                                                                                    110kg *3
                                                                                                    120 kg *3
                                                                                                    125 kg *1
                                                                                                    130 kg *1
                                                                                                    132.5kg * 1. Struggled with this so didn't go any higher without a spotter
                                                                                                    132.5kg * 1*1*1*1
                                                                                                    85 kg 5*5 with a 5 second pause at bottom

                                                                                                    Saturday

                                                                                                    45 min spin

                                                                                                    Bench
                                                                                                    Bar * 20
                                                                                                    70kg*3*5
                                                                                                    60 kg * 5
                                                                                                    50 kg * 5
                                                                                                    40 kg * 10
                                                                                                    40 kg * 10
                                                                                                    30kg * 10
                                                                                                    30kg * 10

                                                                                                    Exhausted!

                                                                                                    Comment


                                                                                                      Monday:

                                                                                                      Horrible session. Felt lazy and lethargic. I ended the night before throwing up in my bathroom so perhaps I shouldn't have been surprised.

                                                                                                      Squat:
                                                                                                      Bar * 10
                                                                                                      110 kgs 5 * 3

                                                                                                      Bench
                                                                                                      Bar * 10
                                                                                                      60kg*3
                                                                                                      70kg*1
                                                                                                      75kg*1
                                                                                                      77.5kg failed
                                                                                                      60kg 5*5

                                                                                                      Swam ten lengths.

                                                                                                      Weighed myself and I was almost exactly 80kg

                                                                                                      Comment


                                                                                                        Originally posted by Hectorjelly View Post

                                                                                                        Horrible session. Felt lazy and lethargic. I ended the night before throwing up in my bathroom so perhaps I shouldn't have been surprised.
                                                                                                        Sounds like my Friday night. Except it wasnt my bathroom.
                                                                                                        This may or may not be an original thought of my own.
                                                                                                        All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                                        The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                                        Comment


                                                                                                          Originally posted by Hectorjelly View Post
                                                                                                          Horrible session. Felt lazy and lethargic. I ended the night before throwing up in my bathroom so perhaps I shouldn't have been surprised.
                                                                                                          In my experience, anything involving stomach/digestive system has the biggest effect of strength/performance.
                                                                                                          Makes sense really, goes back to diet being key.
                                                                                                          A good sleep and a good feed before the next workout and you'll be on form again.

                                                                                                          Comment


                                                                                                            Thursday:

                                                                                                            Bench:
                                                                                                            Bar * 20
                                                                                                            60kg * 3
                                                                                                            70kg * 1
                                                                                                            72.5kg * 1
                                                                                                            75kg *1
                                                                                                            77.5kg *1
                                                                                                            80kg * 1 * 1 * 1 Failed Failed Failed!

                                                                                                            Squat:
                                                                                                            Bar * 5 * 5
                                                                                                            70Kg * 5
                                                                                                            100kg * 3
                                                                                                            110Kg * 1
                                                                                                            120kg * 1
                                                                                                            125kg *1
                                                                                                            130kg * 1
                                                                                                            132.5kg * 1
                                                                                                            100kg * 5
                                                                                                            70kg * 5 (with ten second pause at the bottom)

                                                                                                            Body pump class for 45mins

                                                                                                            My legs are in bits today! Final session and weigh in later.

                                                                                                            Comment


                                                                                                              Weighed in at 79kg last Saturday.

                                                                                                              Last week was a disaster, had a cold, worked very late and had a girl that kept calling over uninvited so barely made it to the gym. Was supposed to be starting a new program I designed with my trainer but started it this week instead.

                                                                                                              Back Squat
                                                                                                              Bar * 5
                                                                                                              3 Sets of 3* 80kg, 2* 100kg, 1*135kg

                                                                                                              Flat Bench
                                                                                                              Bar * 5
                                                                                                              3 Sets of 3* 50kg, 2* 60kg, 1* 80kg (PB!)

                                                                                                              Bulgarian Split Squat 15kg 5*5

                                                                                                              Leg Press 155kg 5*5

                                                                                                              Military Press 30kg 5*5

                                                                                                              Decline Bench 60kg 5*5


                                                                                                              Stoked that I benched 80kg, the first time I've ever lifted heavier than my body weight. Only a small increase from my previous PB but it feels amazing. I've been failing it for three weeks, but it felt easy today. Made it three times with no problem.

                                                                                                              The later exercises could all be a bit heavier, it was my first time doing some of them so went pretty easy.

                                                                                                              Comment


                                                                                                                Session 2 Tuesday (Technique and Mobility)

                                                                                                                Band Squats 4 Sets of 20
                                                                                                                Overhead Squat 4 Sets of 5 (just bar)
                                                                                                                Front Squat 4 Sets of 15 (just bar)
                                                                                                                Romanian BB DL 60kg 5*5
                                                                                                                Hamstring Foam Roll 3*10
                                                                                                                T-Spine Foam Roll 3*10

                                                                                                                Comment


                                                                                                                  Week 1 Day 3 (Strength)

                                                                                                                  Deadlift
                                                                                                                  Bar * 5
                                                                                                                  3 Sets of 3* 70kg, 2* 90kg, 1*110

                                                                                                                  BB row 3* 20kg, 2* 30kg, 1* 40kg

                                                                                                                  Leg Press 210kg 5*5

                                                                                                                  Walking knee raised lunge 8 * 5 20kg



                                                                                                                  Week 2 Day 1 (Strength)

                                                                                                                  Back Squat
                                                                                                                  Bar * 5
                                                                                                                  3 Sets of 3* 90kg, 2* 110kg, 1*135kg

                                                                                                                  Flat Bench
                                                                                                                  Bar * 5
                                                                                                                  3 Sets of 3* 55kg, 2* 65kg, 1* 82.5kg (PB!)

                                                                                                                  Military Press 30kg 5*5

                                                                                                                  Decline Bench 65kg 5*5

                                                                                                                  A bit pressed for time so skipped the last few exercises, will do tomorrow.

                                                                                                                  I realise I will have to do something about my squat, I've never failed a squat by dropping it and I'm kind of terrified about it, I keep pushing my bench further and further because I'm not scared of dropping the weight. Ideally I'd have someone to spot me but thats not always practical.

                                                                                                                  Comment


                                                                                                                    Week 2 Day 2


                                                                                                                    Met con
                                                                                                                    3 sets
                                                                                                                    All exercises with barbell and 10kg
                                                                                                                    BB Deadlift * 5
                                                                                                                    BB Row * 5
                                                                                                                    BB Press * 5
                                                                                                                    10 Pushup Burpees
                                                                                                                    30 Sec Squat
                                                                                                                    30 Sec L Hold

                                                                                                                    Squat
                                                                                                                    Bar * 5
                                                                                                                    120 * 1
                                                                                                                    145 * 1 PB!!!!!

                                                                                                                    Squat was difficult but I made it. Felt great

                                                                                                                    Weight down to 78kg. Haven't had a coke in three weeks.

                                                                                                                    Comment


                                                                                                                      On holidays for a month, so so can only manage to hit the gym intermittently. Went for an epic session today.

                                                                                                                      Squat

                                                                                                                      Bar * 5
                                                                                                                      70kg * 5
                                                                                                                      100kg * 3
                                                                                                                      120kg * 3
                                                                                                                      140kg * 2 * 4

                                                                                                                      Bench
                                                                                                                      Bar * 10
                                                                                                                      70kg * 3 * 5

                                                                                                                      Decline bench
                                                                                                                      70kg * 5 * 5
                                                                                                                      90kg * 1 pb

                                                                                                                      Military press
                                                                                                                      Bar * 5
                                                                                                                      30kg * 5
                                                                                                                      40kg * 3
                                                                                                                      50kg * 1

                                                                                                                      Dead lift
                                                                                                                      100kg * 5
                                                                                                                      120kg * 3
                                                                                                                      140kg * 1 * 3 pb

                                                                                                                      Comment


                                                                                                                        Put up some big numbers over the last few days for squats...


                                                                                                                        Friday

                                                                                                                        Bench Press
                                                                                                                        Bar * 10
                                                                                                                        70kg 5*5

                                                                                                                        Military Press
                                                                                                                        Bar * 5
                                                                                                                        40kg 5*5

                                                                                                                        Squats
                                                                                                                        Bar * 5
                                                                                                                        120kg 5*5
                                                                                                                        140kg *1
                                                                                                                        145kg *1
                                                                                                                        147.5kg *1 pb
                                                                                                                        150kg * 1 pb

                                                                                                                        ***

                                                                                                                        Monday

                                                                                                                        Squat
                                                                                                                        Bar * 5
                                                                                                                        120kgs 5*5
                                                                                                                        140kg *1
                                                                                                                        150kg *1
                                                                                                                        155kg *1 pb
                                                                                                                        157.5kg *1 pb

                                                                                                                        The strange thing is I really struggled with 145 a week or two ago, but 155 honestly felt easy today. Going to try for 160 by the end of the week.
                                                                                                                        Last edited by Hectorjelly; 30-09-14, 05:27.

                                                                                                                        Comment


                                                                                                                          Unbeknownst to me my trainer saw me squatting last week, he wasn't happy with my technique at all. So I spent all last week working on depth and technique and have just gotten back to slowly doing bigger weights. I found taking videos helped a lot, here are two from today.

                                                                                                                          One set of 5 @ 110Kg, and one 140kg.

                                                                                                                          I would rather the depth was a bit lower, but they are all parallel or below.

                                                                                                                          Feedback welcome!

                                                                                                                          Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                                                                          Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                                                                          I did so many squats last week the skin on my neck got quite sore towards the end, is there anything you can do about this? Grin and bare it? God knows how lurkers neck is.

                                                                                                                          Edit: I also can't remember how to embed youtube clips, I thought it was automatic
                                                                                                                          Last edited by Hectorjelly; 21-10-14, 01:20.

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