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    Im normally pretty good with DOMs, occasional stiffness but not dying pains. I suppose low rep max effort stuff doesn't encourage DOMs as much as high rep high intensity to failure. So avoid that stuff.
    Keep the high rep stuff manageable and work on form and speed not wrecking yourself with drop sets and the like
    Also include as much foam rolling as possible. I like to work the muscles involved with a roller and then the joints involved with dynamic stretches.
    Basically my warm up stuff named above. Not sure if it helps with DOMs specifically but I feel better approaching the bar. Also, the rare tiems i've tightness from one leg day to the next, the above helps a lot.
    Last edited by Mellor; 07-11-11, 22:15. Reason: added a bit and fixed a typo

    Comment


      Mon - ME Upper

      Warm-up

      Shoulder Dislocates

      Incline Bench Press
      30kg x 8
      40kg x 5
      60kg x 3
      70kg x 2
      80kg x 1
      85kg x 1
      90kg x 1 *PB*

      Happy with that after 3 weeks.

      Incline Dumbell Press
      30kg x 12/10/10 *PB*

      Bent over Rows
      40kg x 12
      50kg x 12
      60kg x 12
      65kg x 12

      Facepulls
      26.25kg x 12 x 3

      Round 2 over. Pretty happy with results, good sessinos bar on poor DL session in the final week, granted it was comign off a 4 day weekend.


      Weeks 4-6 round-up

      Main lifts: Incline bench press and Deadlifts

      Bodyweight Range
      81.5kg-82kg

      Initial max lifts;
      IBP: 80kg x 3
      DL: 160kg

      Weekly Maxes;
      IBP: 85kg/87.5kg/90kg
      DL: 160kg/165kg/157.5kg

      Pretty happy over all. Added weight to the bar all over, had I of pulled 170kg in the last deadlift session I have considered it 6 perfect weeks. But, given that one miss, and a 165kg PB. It's still near perfect for me.

      Tuesday night off, then back into squats and flat bench. i'm flying out in 5 weeks. So i'll get 3 weeks in of squat/bench cycle, then 2 of incline and deadlift. And i'll use that last week to test other maxes, overhead press, power clean, 500m row time

      Comment


        Round 3
        Week 1 - ME Lower


        Warm-up
        Hip Mobility - fire Hydrants
        Shoulder dislocates
        Air Squats

        Squats
        20kg x 8
        60kg x 5
        100kg x 3
        120kg x 2
        130kg x 1
        140kg x 1
        150kg x 1

        Bulgarian split Squats
        35kg x 12 x 2 per leg

        Hanging Leg Raises
        20 x 2

        Squats felt good, a little rusty but once I go my groove I was fine.
        I was planning on 155kg, but I was using the poxy squat rack, its 2cm high, and having to shrug the bar out doesn't help the set up.

        BBS was fine, thats a PB. Ditto for HLRs, I left GHR out today as a guy had just set up. I seen his first set and decided he'd be spending a while on his mini side bends.

        Comment


          Thurs - RE Upper

          Warm-up
          Shoulder dislocates
          Thoracic Mobility

          RE Bench
          20kg x 12
          40kg x 12
          60kg x 12
          65kg x 12 x 2

          Pull-ups
          BW x 8/8/8

          Overhead press
          40kg x 12
          45kg x 12 x 2

          Got 45kg for both sets now. Time to push on. 50kg feels likes its so far away.
          Even further away is 60kg x 12, but that what i need to hit for press 80kg.

          Chest Dips
          BW x 18 x 2 (think the first might even have been 20) - prob equal a PB

          Bicep Curls
          27.5kg x 12 x 2

          Comment


            Didn't get to gym on fri, sat or sun. ugh.
            gonna try get 5 or 6 sessions this week to get back on track.

            Mon - RE Lower

            Warm-up
            Shoulder Dislocates
            Air Squats

            Squats - RE
            20kg x 12
            60kg x 12
            80kg x 12
            90kg x 12
            100kg x 12

            Bulgarian split Squats
            35kg x 12 x 4 (two sets each leg)


            Hanging leg raises
            BW x 20 x 2


            Still cutting. Weights was down slightly but still >80kg

            Comment


              Tue - Max Effort Upper

              Warm-up
              Shoulder Dislocates
              way too small a warm-up. I know better than this

              Bench Press
              20kg x 5
              40kg x 5
              60kg x 3
              70kg x 2
              80kg x 1
              90kg x 1
              95kg x 1
              100kg x 1
              102.5 x miss

              Dumbell Bench Press
              30kg x 12 x 3

              T-Bar Rows
              Bar+50kg x 12
              Bar+60kg x 12 *PB*

              Dumbell Shrugs
              30kg x 12
              37.5kg x 12 x 2 *PB*

              Forgot my shorts so worked out in jeans. Was a bit uncomfortable getting into position for bench singles.
              100kg was good. Felt I was good for 102.5kg. I rushed my set up and fumbled the unrack. Lowered it on the wrong path so just racked on the bottom hooks without trying to press too much.

              30kg dumbells left fine. Hopefully can pass 32.5 in one week and finish the year on 35kg

              PB for the T-bar row. This was awkward as fuck in jeans.

              Brught shrugs back in as facepulls was in use. I like shrugs. But the tiny ROM feels wrong sometimes. I have a "50kg shrugs" in my log, but that was on a T-bar I think. Today was two 37.5kg dumbells for 75kg total.

              Comment


                Rest of the year
                I think i'll do two more weeks of squats and bench.
                Then two weeks of deadlifts and incline. Give me a session or two to get in clean, snatch, 500m row and maybe kettlebell swings.
                I'll be back in ireland for 4 weeks so training will take a back seat. I'll prob try to get a few singles sessions at various clubs/gyms. I'm open to offers/suggestions here

                My 2011 goals were;
                I've already hit bench and squat goals.
                I've too test deadlift and press. But i'l be short.
                I'm gonna cut down a bit, but 78kg would be good to get to.
                I'll try a proper HSPU, think I have it.

                Comment


                  Week 1 - ME Lower

                  Warm-up
                  Hip Mobility - fire Hydrants
                  Shoulder dislocates
                  Air Squats

                  Squats
                  30kg x 8
                  60kg x 5
                  100kg x 3
                  125kg x 2
                  140kg x 1
                  150kg x 1 x 2

                  Bulgarian split Squats
                  35kg x 12 x 2 per leg

                  Hanging Leg Raises
                  20 x 2

                  No improvement on the numbers today. Hips/Glutes (im not sure which) were tight today, only loosen up by the first 150kg. 140kg was high so that put me off trying higher. I'm gonna rest more before my last week and hopefully go 150/155/157.5.

                  BSS was fine, 37.5kg is ready. Left out GHR again to try relax the muscles a little.

                  Comment


                    Fri - RE Upper

                    Warm-up
                    Shoulder dislocates

                    RE Bench
                    20kg x 12
                    40kg x 12
                    60kg x 12
                    65kg x 12
                    67.5kg x 12

                    67.5kg was solid, defo a few more there and I'd honestly say I'll get 70kg x 12

                    Pull-ups
                    BW x 9/8/6

                    Overhead press
                    40kg x 12
                    47.50kg x 11 Ugh, so close

                    Chest Dips
                    BW x 18 x 2

                    Bicep Curls
                    30kg x 12 x 2

                    Comment


                      Mon - RE Lower

                      Warm-up
                      Shoulder Dislocates
                      Air Squats

                      Squats - RE
                      20kg x 12
                      60kg x 12
                      90kg x 12
                      100kg x 12 x 2

                      There was more there for 100kg. I was tempted to shoot for 20 on the final set, but wanted to finish the session.

                      Bulgarian split Squats
                      37.5kg x 12 x 4 (two sets each leg)

                      Last was shakey, but got it. I think my position is really inconsistant here

                      Hanging leg raises
                      BW x 20 x 2

                      GHR in use again, sigh.
                      Pretty happy thie that as calories were v.low for the day at that stage.
                      Bench singles tonight to finish the "week". Then try to get a session in thurs night/fri morning. This weekend's another writeoff.

                      Comment


                        Tue - Max Effort Upper

                        Warm-up
                        Thoracic mobility
                        Shoulder Dislocates


                        Bench Press
                        20kg x 5
                        40kg x 5
                        60kg x 3
                        80kg x 2
                        90kg x 1
                        100kg x 2

                        Form wasnt great tonight, was rolling shoulders a little. But 100kg feels fine load wise. I have 102.5kg there but everything needs to be perfect to lock out.

                        Dumbell Bench Press
                        32.5kg x 9
                        30kg x 12

                        "PB" I suppose there. First time with 32.5kg,

                        T-Bar Rows
                        Bar+50kg x 12
                        Bar+60kg x 12
                        Bar+65kg x 9

                        Facepulls
                        23.75kg x 12
                        26.36kg x 12 x 2

                        Comment


                          Week 2 - ME Lower

                          Warm-up
                          Foam Rolling
                          Hip Mobility - fire Hydrants
                          Shoulder dislocates
                          Air Squats

                          Squats
                          20kg x 8
                          60kg x 5
                          100kg x 3
                          120kg x 2
                          140kg x 1
                          150kg x 1
                          155kg c 2

                          No improvement this cycle. But 155kg felt better. Set up saftey bars as depth guage. Wasn't perfect but damn close. Wich i had of put 157.5 on my back.

                          Bulgarian split Squats
                          40kg x 12 x 2 per leg

                          Solid. Getting base set up in these is a big part of it. I doing left leg, then straight into the right. In theory, if I gave 100% to a set on 12 on a single leg, I should be able for 50kg+ atm.

                          Improve GHR
                          BW x 20 x 2 *PB*

                          Hanging Leg Raises
                          20 x 2

                          In all, ME:L day improved this set of 3 weeks. So happy. Hopefully I get soem more PBs this week.

                          Comment


                            Going well. Keep it up.

                            Originally posted by Mellor View Post

                            I'll be back in ireland for 4 weeks so training will take a back seat. I'll prob try to get a few singles sessions at various clubs/gyms. I'm open to offers/suggestions here
                            You're more than welcome to tag along to a session with me in Ballymun if you like? 7 quid in last time I checked.

                            Not sure if that suits you at all or the opening hours over the period (notoriously crap). Just thought I'd offer anyhow.

                            Comment


                              Yeah, I think'll I'll take you up on that.
                              I'm not sure which week works best, but we'll see.
                              Awkward hours are fine, 4 weeks of free time

                              Comment


                                [QUOTE=Mellor;443074]Fri - RE Upper

                                Warm-up
                                Shoulder dislocates

                                RE Bench
                                20kg x 12
                                40kg x 12
                                60kg x 12
                                65kg x 12
                                70kg x 12 *PB*

                                Good for a little bit more

                                Pull-ups
                                BW x 10/8/6

                                Overhead press
                                40kg x 12
                                47.50kg x 12 *PB*
                                50kg x 6 ...lol arms were just jelly here and wasn't up for it

                                Bicep Curls
                                32.5kg x 12 x 2 *PB*

                                Pretty solid improvement allround here. 10 reps on pull-ups looks like my limit. Might introduce weighted 5 rep sets for a while then go back to volume when strength is up a bit.

                                Comment


                                  Thurs - RE Lower

                                  Warm-up
                                  Shoulder Dislocates
                                  Air Squats

                                  Squats - RE
                                  20kg x 12
                                  60kg x 12
                                  80kg x 12
                                  100kg x 20 *PB*
                                  100kg x 12

                                  I had decided before I started that the 3rd set was for 20. Auto-piloted it until 15, last 5 were grind 'em out teritory. Legs were shot for the last wet so 12 was enough.

                                  Bulgarian split Squats *PB*
                                  40kg x 12 x 4 (two sets each leg)

                                  Final set with right was killer. Locked out 12 and had to stand there for a bit cos I couldn't move. I do 12 on the keft, them immediately 12 on the right, so might need to start taking rests between them to progress.

                                  Hanging leg raises
                                  BW x 20 x 2

                                  No improv GHR this week. The micro crunch brigadge set up shop. Just as well, was fairly shot.

                                  Diet went pretty well over the last 2 weeks. Had a bit of a refeed on tues - (well 1/2 a dominos prob 600 cals plus a moro). Strange that I think thats me being bad now and before I'd eat a whole one at the weekend and not care. And going for dinner tonight. But hopefully I'm be under 80kg. That really is my sticking point.

                                  Comment


                                    Max effort upper went well to finish off the 3 week. Not amazing but PBs
                                    Report tomorrow

                                    Comment


                                      Sat - Max Effort Upper

                                      Warm-up
                                      Thoracic mobility
                                      Shoulder Dislocates

                                      Bench Press
                                      20kg x 5
                                      40kg x 5
                                      60kg x 3
                                      80kg x 2
                                      90kg x 1
                                      100kg x 1
                                      102.5 x 1 *PB*

                                      102kg was an inch or two high. Still gonna count it.
                                      Elbows feel like they'll explode today.

                                      Dumbell Bench Press
                                      32.5kg x 12 x 3 *PB*

                                      Felt great

                                      T-Bar Rows
                                      Bar+50kg x 12
                                      Bar+60kg x 12
                                      Bar+65kg x 12 *PB*

                                      Facepulls
                                      26.25kg x 12
                                      28.75kg x 12
                                      31.25kg x 12 *PB*

                                      Comment


                                        Weds - ME Upper

                                        Warm-up
                                        Foam Rolling - Hips, Glutes, Thoracic Mobilty
                                        Fire Hydrants

                                        Deadlifts
                                        20kg x 12 x 2 (RDL)
                                        60kg x 5
                                        100kg x 3
                                        130kg x 2
                                        150kg x 1
                                        160kg x 1

                                        160 was tough so i left it there. Was a bit dissappointed. But giving im cutting, its not unexpected.

                                        Single Leg Deadlifts
                                        40kg x 12 x 2 (1 set each leg) *PB*

                                        Sloppy. Strength was fine, but balance was all over the place.

                                        Hanging Leg Raises
                                        22 x 1

                                        Improv GHR
                                        BW x 20 x 1

                                        Weigh-in
                                        79.85kg
                                        First time below 80 this year. Prob the lightest i've been when I've pulled 160kg too. Considering I was 2kg or so heavier when I pulled 165kg, I feel a lot better about only getting 160kg. I still want to drop further, but if i can keep strength up and shed2-3kg I'll be v.happy


                                        edit: Hopefully xmas won't cancel all the weight loss.

                                        Comment


                                          Monday - Oly Lifts

                                          Decided to wrap up my last few bits n pieces before I fly. I'll try get 4 or 5 sessinos in before NYE but they'll be a mixed bag. Hopefuly some strength training, cardio with my dog that i left at home, maybe some BJJ, Crossfit or an Oly session.

                                          I think I enjoy Oly lifts more than others. something about them is v.satisfying. THe problem with them is that technique is huge. Self training has a low ceiling.

                                          Warm-up
                                          Foam rolling
                                          Shoulder dislocates

                                          Snatch progression 15 reps

                                          Power Snatch
                                          30kg x 5
                                          40kg x 3
                                          45kg x 2
                                          50kg x 1
                                          52.5kg x 1 *PB*

                                          50kg was my previous max, and it was a lot cleaner this time. 52kg wasn't perfect, defo a bit of press out. Obviously due to not getting low enough after pull.

                                          Power Clean
                                          50kg x 5
                                          60kg x 3
                                          70kg x 1
                                          75kg x 1
                                          77.5kg x 1 *PB*
                                          80kg x fail

                                          So close to BW clean. Again, the power is there I'm catching the bar ridiculously high. If I could get the tech down for 1RM attempts I'd be far better.

                                          Left it at that.
                                          500m Row and OHP tonight.

                                          Comment


                                            Tues - OHP/Row

                                            Warm-up
                                            Foam rolling
                                            Shoulder Dislocates

                                            Overhead Press
                                            35kg x 6
                                            45kg x 3
                                            55kg x 2
                                            60kg x 1
                                            65kg x 1
                                            70kg x 1 *PB*

                                            Was pretty solid. Was tempted to throw 72.5 on the bar but decided against it as I was already a bit worn down for the 500m row


                                            500m Row
                                            500m in 1.34.4 *PB*

                                            A little disappointed not to get clsoe to 1.30
                                            But tbh, this is max effort and the press had be trained slightly. I started strong hittign 1.25m pace and kept with the 1.30 pace boat until 50 seconds. But the next 30 secs I lost all power. I knew I wasn't getting 1.30 and lost heart a little. I m,giht try again completely fresh.

                                            Comment


                                              Xmas break was a diaster.
                                              3 years away equals endles sessions.
                                              Did fit in one OHP session with my old york weights at some stage. No rack obviously cleaned them up and pressed from there.

                                              36kg x 15 + clean
                                              46kg x 10 + clean
                                              51kg x 8 + clean
                                              56kg x 6 + clean


                                              I'm going to try get a proper session in on saturday morning.

                                              Comment


                                                Ugh, far too big a break there.
                                                Xmas back in Ireland was always goign to be to excess. But I'm a little annopyed at hoem little I got done. My only exercise was the presses above, and a 2 hour walk with the dog.

                                                4 weeks of xmas food, rubbish, irish take-away food and lots and lots of drinking, mean I put on a few lbs.

                                                I was 82kg last week leaving Dublin. A very clean diet since I got back, plus missing meals through jet lag naps, had be at 81.3kg yesterday. I ant to be 78kg by end of feb.

                                                Tuesday - Legs/Shoulders/Core

                                                Warmup
                                                Stretching
                                                Prisoner squats

                                                Squats
                                                20kg x 12
                                                60kg x 12
                                                100kg x 8
                                                120kg x 5

                                                Easy session to get back into it. 140kg x 5 feels miles away.

                                                Overhead press
                                                20kg x 12
                                                40kg x 10
                                                50kg x 6
                                                60kg x 3

                                                Need to work on this.

                                                Hanging leg raises
                                                20 x 2

                                                short session, but want to ease back in to it.
                                                By 2012 program is prob going to start something like
                                                Tues: As above
                                                Weds: Conditioning
                                                Thurs/Fri: Chest/Back
                                                Fri: Conditioning

                                                Conditioning sessinos are very vague. Mainly aimign to improve fitness and burn energy. So kettle bells, metcons, cardio, HIIT, Oly lifts and boxing. Hopefully BJJ at some point too.

                                                Comment


                                                  Weds - Conditioning

                                                  Warm-up
                                                  Stretching, air squats, not enough stuff imo

                                                  Power Clean
                                                  Snatch Drill Warm-up
                                                  30kg x 5
                                                  40kg x 5
                                                  50kg x 3
                                                  60kg x 3
                                                  70kg x 3 *PB*

                                                  Was planning of a few at 60kg. But there was a class starting in the area I was using so I went for 70 and left it. Last rep was sloppy but got it up. I think I might deload to 40kg and try to nail the tekkers for this.

                                                  Kettle Bell snatch
                                                  12kg x 100reps (20R,20L,15,15,10,10,5,5) Continous
                                                  16kg x 80 (16,10,8,6- R/L)
                                                  20kg x 10

                                                  The 12kg was 100 reps without stopping, some where between 3 and 4 minutes. I didn't pace it right imo. 16kg wasn't as smooth, need a few breaks to catch my breath. I had planned a decent run at 20kg, but at that stage my form was failing, and my hands getting slippy. Next time I start at 20kg and desend in weight.

                                                  Comment


                                                    Ugh that kettle bell session killed my quads. But chest day was next so survived

                                                    Friday - Chest & Back

                                                    Warm-up
                                                    Foam rolling quads
                                                    Shoulder dislocates

                                                    Benchpress
                                                    20kg x 12
                                                    40kg x 12
                                                    60kg x 10
                                                    70kg x 8
                                                    80kg x 5

                                                    Left it there, want to wor[B]k back up to 90kg x 5 in 2 weeks.

                                                    Pull-ups
                                                    BW x 7 x 3

                                                    Meh, that was poor

                                                    Cable Flys
                                                    20kg x 12
                                                    25kg x 10

                                                    Anoth poor session, but expected it tbh

                                                    Comment


                                                      Sat - Boxing

                                                      Heavy Bag
                                                      Jab, Cross, L.Hook, R.Uppercut - each x 10 x 2
                                                      Jab+cross x 10 x 2, L.Hook+R.Uppercut x 10 x 2
                                                      Cross+L.Hook x 10 x 2, Jab+Uppercut x 10 x 2
                                                      Jab+Cross+Hook x 10 x 2, Cross+Jab+Uppercut x 10 x 2, Uppercut+Hook x 10 x 2

                                                      Floor to ceiling bag
                                                      1 min Boxing, 1 min rest x 5

                                                      The heavy bag was slow and repetitive, but its felt more consistant than previous sessions.
                                                      Floor to ceiling bag I took my time, and was hiting light. But I was actually stringing together punches for a change.

                                                      If anyone has any tips on this stuff it would be much appreciated

                                                      Comment


                                                        Have you ever had instant doms? They should be called IOMS. I'm in bits after a luncthime conditioning session.

                                                        Here's what i used to do in boxing, except with lots of sparring.

                                                        Warmup: Skipping 3*2mins with 1 min rest.
                                                        If you can skip really fast for ten seconds even 30secs.

                                                        Do you have someone to hold pads for you? If not we can make do with the heavy bag.

                                                        Technique: 5*3min rounds
                                                        Every round: Stay light on the feet, good stance and move around the bag. Keep your hands up.

                                                        1st Rnd: You are only working on Jab Cross here. Very simple, move around, dont try to hit the bag too hard, get the technique of each shot right. Hands up at all times.

                                                        2nd Rnd: Jab with right hook. Staright right with left hook, preferable to the body. Concentrate on getting the jab or straight right, then move in with the hook to the body or head. Keep your fucking hands up.

                                                        3rd Rnd: In and Out. Moving in and out. Punch on the way in and punch on the way out. Move around on your toes, move in the bag with a jab, follow it up with a hook, then jab as you move back out of range.

                                                        4th Rnd: Similar to second round only with three punches now. Jab, right cross, left hook. Jab, Jab and right hook. Straight right, hook left and hook right. Moving around the bag.

                                                        5th Rnd: Tired. Last round. TENS. Plain and simple. On the toes and punch left right left right tesn times. Do this for the round. Your arms will feel like lead but keep the hands up.

                                                        Cooldown: Skipping 2*3mins

                                                        MT was a similar format, except with kicking as well as punching. Kickboxing is MT for the gheys.

                                                        Comment


                                                          I actually had what could only be described as IOMS after that boxing session.

                                                          Thanks for that. I just wanted to know if I was going in the right direction, or wasting time. I'll try in by rounds, should be less rigid.
                                                          i'll see how it goes, I want to get punches sorted before I start adding in kicks, elbows, knees...

                                                          Comment


                                                            Tuesday - Legs/Shoulders

                                                            Warmup
                                                            Stretching
                                                            Prisoner squats
                                                            Shoulder Dislocates

                                                            Squats
                                                            20kg x 12
                                                            60kg x 8
                                                            100kg x 5
                                                            120kg x 5
                                                            125kg x 5

                                                            Overhead press
                                                            20kg x 8
                                                            40kg x 5
                                                            50kg x 5
                                                            55kg x 5

                                                            Overhea press form is horrible

                                                            Thrusters
                                                            20kg x 5
                                                            40kg x 5
                                                            50kg x 5

                                                            These felt ok. Grip is tighter than OHP, more a jerk grip. But if I work up it should help keep elbows in. I'll prob do a thruster double max next week. Seen it on crossfit and was embarassed by the girls crushing it.

                                                            Comment


                                                              Thursday - Oly Lifts/Kettlebells

                                                              Warmup
                                                              Stretching
                                                              Rolling
                                                              Prisoner squats
                                                              Shoulder Dislocates

                                                              20kg Snatch Progression - 12 reps

                                                              Hang Power Cleans
                                                              40kg x 5 x 2
                                                              50kg x 3 x 3

                                                              Very first set was done v.slow so as to work on my positioning.
                                                              The rest were fine, was getting deeper, releasing bar onto shoulders at bottom. Obviously it's a bit lighter than normal but I was getting by on power. If I can improve technique I should break bodyweight

                                                              ring Dips
                                                              BW x 5

                                                              Had a quick go on the TRX while I was waiting for a KBell. I'd love to get good at ring work. Seriously tough.

                                                              Kettlebell Snatch
                                                              16kg x 100

                                                              Easy enough. work up to 20kg hopefully


                                                              Weigh-in: 80.8kg
                                                              Down .5kg, but it was an AM session so might be off
                                                              Last edited by Mellor; 26-01-12, 23:56.

                                                              Comment


                                                                Friday - Chest & Back

                                                                Warm-up
                                                                Foam rolling quads
                                                                Shoulder dislocates

                                                                Benchpress
                                                                20kg x 12
                                                                40kg x 8
                                                                60kg x 5
                                                                70kg x 5
                                                                80kg x 5
                                                                85kg x 5

                                                                Pull-ups
                                                                BW x 7 x 3

                                                                Something like that. I was arseing about on some reps with kipping, muscle up attempts etc


                                                                Cable Flys
                                                                20kg x 12
                                                                25kg x 12 x 2

                                                                Tricep rope pushdowns
                                                                16.75kg x 12
                                                                20kg x 12
                                                                25kg x 12 x 2

                                                                Comment


                                                                  Sat - Boxing

                                                                  Warmup: Skipping 2*2mins with 1 min rest.

                                                                  1st Rnd: Jab Cross

                                                                  2nd Rnd: Jab with right hook. Staright right with left hook,

                                                                  3rd Rnd: In and Out.

                                                                  4th Rnd: Jab, right cross, left hook. Jab, Jab and right hook. Straight right, hook left and hook right.

                                                                  5th Rnd: TENS.



                                                                  Was pretty wrecked after that. I was hitting pretty hard. Aiming for power, not going the distance.

                                                                  Comment


                                                                    Tuesday - Legs/Shoulders

                                                                    Warmup
                                                                    Stretching
                                                                    Foam rolling
                                                                    Prisoner squats
                                                                    Shoulder Dislocates

                                                                    Squats
                                                                    20kg x 12
                                                                    60kg x 5
                                                                    100kg x 5
                                                                    120kg x 5
                                                                    130kg x 5

                                                                    Overhead press
                                                                    20kg x 8
                                                                    40kg x 5
                                                                    50kg x 5
                                                                    55kg x 5

                                                                    Form was better this week.

                                                                    Thrusters
                                                                    55kg x 5

                                                                    Going to try and keep gett the weight up on these.

                                                                    Hanging Leg raises
                                                                    20 x 2

                                                                    Box Jumps
                                                                    18inches x 10
                                                                    24inches x 10
                                                                    30inches x 10

                                                                    Drop Jumps from an 18" Box
                                                                    24inches x 5
                                                                    30inches x 5

                                                                    I like these. Had no idea how high I could go. 30 was fine. Thats out gyms biggest box. So need to go higher. Anybody have a good target to aim for here?
                                                                    The drop jumps was supposed to be better. Stand on 18" (or might have been 12") step off and jump immediately upon landing.

                                                                    Comment


                                                                      Wednesday - Oly Lifts/Kettlebells

                                                                      Warmup
                                                                      Stretching
                                                                      Rolling
                                                                      Prisoner squats
                                                                      Shoulder Dislocates

                                                                      20kg Snatch Progression - 12 reps

                                                                      Hang Power Cleans
                                                                      40kg x 5
                                                                      50kg x 3
                                                                      52.5kg x 3
                                                                      55kg x 3
                                                                      55kg x 5

                                                                      My no means perfect, but I'm catchign the bar much lower, in a decent squat. On one rep I hand position was off. Too far forward, like a press grip and I was able to drop lower and roll back to shoulders instead of holding it and powering it up.


                                                                      Kettlebell Snatch
                                                                      20kg x 40 + 16kg x 60

                                                                      Did 40 with the 20kg, and then straight into the 16kg to finish the 100 out.

                                                                      Felt it at that.
                                                                      Enjoying the short tough sessions lately.

                                                                      Comment


                                                                        Friday - Chest & Back

                                                                        Warm-up
                                                                        Shoulder dislocates

                                                                        Benchpress
                                                                        20kg x 12
                                                                        40kg x 8
                                                                        60kg x 5
                                                                        70kg x 5
                                                                        80kg x 5
                                                                        85kg x 5

                                                                        Pull-ups
                                                                        BW x 5
                                                                        +5kg x 5 x 2

                                                                        Very quick session.
                                                                        No added weight on bench. Wanted to get 87.5kg but was short on time and didn't want to take a longer rest to be ready for 87.5kg
                                                                        Added weight on pull ups hopefully I'll progress nicely with these. 1kg or so per week

                                                                        No boxing or anything this week. Had to move house on Saturday, enough out a workout there

                                                                        Comment


                                                                          Comment


                                                                            Tuesday - Legs/Shoulders

                                                                            Warmup
                                                                            Prisoner squats
                                                                            Shoulder Dislocates

                                                                            Squats
                                                                            20kg x 12
                                                                            60kg x 5
                                                                            100kg x 5
                                                                            120kg x 5
                                                                            130kg x 5

                                                                            Comfortable. I feel my depth is much better since the last cycle.

                                                                            Overhead press
                                                                            40kg x 5
                                                                            50kg x 5
                                                                            57.5kg x 5

                                                                            Was tight but always making it. ROM is much better on press also. It's annoying that load dropped back a bit but full ROM was always an issue for max effort presses.

                                                                            Thrusters
                                                                            57.5kg x 5 *PB*

                                                                            Box Jumps
                                                                            24inches x 10
                                                                            30inches x 8

                                                                            Drop Jumps
                                                                            24" x 5
                                                                            30" x 5
                                                                            30"+1 x 5 *PB*
                                                                            30"+2 x 5 *PB*

                                                                            +1 & +2 stand for 20kg plates based on top. About 1.5" each so the last set was c.33"
                                                                            Hopefully I'll keep adding plates as I get a better idea of abilities. Reps might drop down to triples.

                                                                            Comment


                                                                              Wednesday - Oly Lifts/Kettlebells

                                                                              Warmup
                                                                              Stretching
                                                                              Rolling
                                                                              Prisoner squats
                                                                              Shoulder Dislocates

                                                                              20kg Snatch Progression - 12 reps

                                                                              Hang Cleans
                                                                              30kg x 8
                                                                              40kg x 5
                                                                              50kg x 3
                                                                              57.5kg x 3 x 2

                                                                              Kettlebell Snatch
                                                                              20kg x 60 + 16kg x 20

                                                                              Only 80 reps there, hand was sweaty plus forearm cramped up and kettle bell slipped out of my hand midway through 80th rep.
                                                                              Got a bit of a shock when it happened. Would of shat myself if there was somebody in front of me

                                                                              Comment


                                                                                Friday - Chest & Back

                                                                                Warm-up
                                                                                Foam rolling
                                                                                Shoulder dislocates

                                                                                Benchpress
                                                                                20kg x 12
                                                                                40kg x 8
                                                                                60kg x 5
                                                                                70kg x 5
                                                                                80kg x 5
                                                                                87.5kg x 5

                                                                                Pull-ups
                                                                                BW x 5
                                                                                +5kg x 5
                                                                                +6.25kg x 5

                                                                                Cable Flys
                                                                                25kg x 12 x 2

                                                                                Tricep rope pushdowns
                                                                                25kg x 12
                                                                                26.25kg x 12

                                                                                Comment


                                                                                  Weds - Legs/Shoulders

                                                                                  Warmup
                                                                                  Rolling
                                                                                  Prisoner squats
                                                                                  Shoulder Dislocates
                                                                                  Overhead Squats w/aerobics bar

                                                                                  Squats
                                                                                  20kg x 12
                                                                                  60kg x 5
                                                                                  100kg x 5
                                                                                  120kg x 5
                                                                                  130kg x 5
                                                                                  135kg x 5

                                                                                  Overhead press
                                                                                  20kg x 5
                                                                                  40kg x 5
                                                                                  50kg x 5
                                                                                  60kg x 5

                                                                                  Best set at 60 yet in terms of ROM. Feel like proper strict presses now and not the reduce stuff I was doing before. Don't think I'll get higher next week, repeat weight I feel.

                                                                                  Thrusters
                                                                                  60kg x 5 *PB*

                                                                                  Starting to like the single set of these thrown in. Goign to do max effort, or doubles soon. Prob when I delaod squat.

                                                                                  Box Jumps
                                                                                  24inches x 5
                                                                                  30inches x 5

                                                                                  Drop Jumps
                                                                                  30" x 5
                                                                                  30"+1 x 5
                                                                                  30"+2 x 5
                                                                                  30"+3 x 5 *PB*

                                                                                  Another plated added. Starting to worry about max height now. I recorded the +3 Plates set. And I slowed down to see where I was at at my highest. There was definitely room for another plate in there. Even two. It just means less margin for error. I might research best height box to jump off and also focus on knees up to chest next week.

                                                                                  Comment


                                                                                    Thurs - Oly Lifts/Kettlebells

                                                                                    Warmup
                                                                                    Stretching
                                                                                    Rolling
                                                                                    Prisoner squats
                                                                                    Shoulder Dislocates

                                                                                    20kg Snatch Progression - 12 reps

                                                                                    Hang Cleans
                                                                                    40kg x 5
                                                                                    50kg x 4
                                                                                    50kg x 3
                                                                                    60kg x 3 x 2

                                                                                    Not as smooth as I'd like today. Going to work to 60kg again next week and nail it before 62.5kg

                                                                                    Kettlebell Snatch
                                                                                    20kg x 80 in 4m30-40s

                                                                                    Though this was a PB, but managed it late last year in a similar time. Pacing was better here. 90 next week and 100 on the last day of the month would be sweet.

                                                                                    Comment


                                                                                      Friday - Chest & Back

                                                                                      Warm-up
                                                                                      Foam rolling
                                                                                      Shoulder dislocates

                                                                                      Benchpress
                                                                                      20kg x 12
                                                                                      40kg x 8
                                                                                      60kg x 5
                                                                                      70kg x 5
                                                                                      80kg x 5
                                                                                      87.5kg x 5

                                                                                      Felt better under the bar this time. PB attempt next week. 90kg.

                                                                                      Pull-ups
                                                                                      BW x 5
                                                                                      +5kg x 5
                                                                                      +6.25kg x 5
                                                                                      +7.5kg x 5 *PB*

                                                                                      1.25kg is a tiny amount to add, but i'm pretty happy to do on on pull-ups.

                                                                                      Cable Flys
                                                                                      25kg x 12
                                                                                      30kg x 10 *PB*

                                                                                      Tricep rope pushdowns
                                                                                      25kg x 12
                                                                                      26.25kg x 12
                                                                                      27.5kg x 12

                                                                                      Comment


                                                                                        Tues - Legs/Shoulders

                                                                                        Warmup
                                                                                        Fire Hydrants
                                                                                        Prisoner squats
                                                                                        Shoulder Dislocates
                                                                                        Overhead Squats w/aerobics bar

                                                                                        Squats
                                                                                        20kg x 8
                                                                                        60kg x 5
                                                                                        100kg x 5
                                                                                        130kg x 5
                                                                                        140kg x 5 *PB*

                                                                                        I ahve 140kg x 5 in the log in Auguest, but I mentino depth was off. This was solid depth I think. Squat is back after an extended xmas break

                                                                                        Overhead press
                                                                                        20kg x 5
                                                                                        40kg x 5
                                                                                        50kg x 5
                                                                                        60kg x 5

                                                                                        Got the 5 reps, but last was a grinder. I reckon squats are draining me a little too much. gonna try a tapered build up enct week and go for 62.5, if i miss that i'll reverse the order for squats and press to be fresh

                                                                                        Thrusters
                                                                                        60kg x 5

                                                                                        Easy set

                                                                                        *Static Stretching of Hip flexors*

                                                                                        Box Jumps
                                                                                        30inches x 5
                                                                                        30"+1 x 5 *PB*

                                                                                        Drop Jumps
                                                                                        30"+2 x 5
                                                                                        30"+3 x 5
                                                                                        30"+4 x 5 *PB*

                                                                                        Added a plate on each. Measured all the heights with a tape. A plate works out at roughly 1.5", the last set was just under 36", whish is over half my height.
                                                                                        Recorded the +4 set and I've room for another plate in there. I need to find a better way of adding height. I can't be using 5 plates for jumping on when its busy.



                                                                                        Diet
                                                                                        Started a cut this week. Prob go until easter.
                                                                                        Mon and tues were good. 1500 cals or so. Weigh-in on Weds mornign and I was 81.1kg.

                                                                                        Comment


                                                                                          Thurs - Oly Lifts/Kettlebells

                                                                                          Warmup
                                                                                          Stretching
                                                                                          Shoulder Dislocates

                                                                                          20kg Snatch Progression - 12 reps

                                                                                          Hang Cleans
                                                                                          40kg x 5
                                                                                          50kg x 3
                                                                                          60kg x 3
                                                                                          62.5kg x 5

                                                                                          Felt I nailed 60kg. Was getting everything working together and I was getting under the bar.
                                                                                          Confidant loading 62.5kg and it was fine. Really hope I can continue this.

                                                                                          Kettlebell Snatch
                                                                                          20kg x 90 in 5mins *PB*

                                                                                          Made a slight adjustment to my snatch and it made a big difference, esp with my left.
                                                                                          But I think the cut kicked it a but towards the end as the last 20 were a struggle.

                                                                                          Comment


                                                                                            Friday - Chest & Back

                                                                                            Warm-up
                                                                                            Foam rolling
                                                                                            Shoulder dislocates

                                                                                            Benchpress
                                                                                            20kg x 8
                                                                                            40kg x 5
                                                                                            60kg x 5
                                                                                            70kg x 5
                                                                                            80kg x 5
                                                                                            90kg x 3

                                                                                            Was really hoping for 90kg x 5 solo. But wasn't happening on a cut. Calories have been pretty strict all week. And wasn't recovering between sets. Try again next week with a tapered warmup

                                                                                            Pull-ups
                                                                                            BW x 5
                                                                                            +5kg x 5
                                                                                            +7.5kg x 5
                                                                                            +8.75kg x 4 *PB*

                                                                                            Cable Flys
                                                                                            25kg x 12
                                                                                            30kg x 12 *PB*

                                                                                            Tricep pushdowns
                                                                                            25kg x 12
                                                                                            27.5kg x 12
                                                                                            28.75kg x 12

                                                                                            Switched to a straight bar this week. I know the weight of the bar counter balances the load a little. But I think the bar is better fro ma form point of view. Much easier to keep my upper arms steady and control the movement

                                                                                            Comment


                                                                                              Tues - Legs/Shoulders

                                                                                              Warmup
                                                                                              Foam rolilng
                                                                                              Prisoner squats
                                                                                              Shoulder Dislocates
                                                                                              Overhead Squats

                                                                                              Squats
                                                                                              20kg x 8
                                                                                              60kg x 5
                                                                                              100kg x 4
                                                                                              130kg x 3
                                                                                              140kg x 2
                                                                                              145kg x 3 *PB*

                                                                                              Overhead press
                                                                                              20kg x 5
                                                                                              40kg x 4
                                                                                              50kg x 3
                                                                                              60kg x 2
                                                                                              62.5kg x 3 *PB*

                                                                                              Thrusters
                                                                                              62.5kg x 5 *PB*

                                                                                              Box Jumps
                                                                                              30inches x 5

                                                                                              Drop Jumps
                                                                                              34" x 5
                                                                                              36" x 5
                                                                                              37.5" x 5 *PB*

                                                                                              Used a Reebok stepper to raise the box. Could notice the light base compared to 80kg of steel. Wasn't mush room to spare on this height.
                                                                                              Squats were ok, was tiring on the presses. Just haven't got to stores for high volume atm.


                                                                                              Weight-loss
                                                                                              Weight: 79.5kg (-1.6kg)

                                                                                              Diet was solid all week. Tracked everything with MyFitnessApp. 1500 max a day. Prob even too low some dayas
                                                                                              Happy with that loss in 6 days tbh. I'm gonna start having a mini-carb up once a week to help with workouts and recovery.
                                                                                              Going to the UFC this weekend, so I'll be delighted if I can just maintain sub 80kg.
                                                                                              Last edited by Mellor; 29-02-12, 06:07.

                                                                                              Comment


                                                                                                Thurs - Oly Lifts/Kettlebells

                                                                                                Warmup
                                                                                                Rolling
                                                                                                Shoulder Dislocates

                                                                                                20kg Snatch Progression - 12 reps

                                                                                                Hang Cleans
                                                                                                40kg x 5
                                                                                                50kg x 3
                                                                                                60kg x 3
                                                                                                65kg x 3

                                                                                                Another step up in weight. But not really too happy with the session.
                                                                                                Straight away my arms felt stiff. Wasn't racking properly, wrist tight, shoulders also. I don't know if it was done to lack of stretching or DOMS from tues (I normally have 1 day between). It wasn't the load as I felt it on 40 and 50. The 3rd on 60 was off centre. And the I caught the 3rd on 65kg really low, got right under it and it dropped me right into the hole. The one positive from the session. If I can keep getting right down quick enough I might be able to clean bodyweight.
                                                                                                Seriously considering Oly shoes now.

                                                                                                Kettlebell Snatch
                                                                                                didn't a few reps of 16kg and 20kg. But arms were jelly so didn't chance 10 reps.

                                                                                                Comment


                                                                                                  Friday - Chest & Back

                                                                                                  Warm-up
                                                                                                  Foam rolling
                                                                                                  Shoulder dislocates

                                                                                                  Benchpress
                                                                                                  20kg x 12
                                                                                                  40kg x 5
                                                                                                  60kg x 4
                                                                                                  70kg x 3
                                                                                                  80kg x 2
                                                                                                  90kg x 4 *PB*

                                                                                                  Better but not enough.
                                                                                                  Grip was skipping too wide on 3rd rep lost focus when it came to keeping everything in order. I feel I have 90kg x 5 in me but I have to get it perfect.*

                                                                                                  Pull-ups
                                                                                                  BW x 5
                                                                                                  +5kg x 5
                                                                                                  +7.5kg x 5
                                                                                                  +8.75kg x 4

                                                                                                  Tricep rope pushdowns
                                                                                                  27.5kg x 12
                                                                                                  28.75kg x 12
                                                                                                  30kg x 12

                                                                                                  Cable Flys
                                                                                                  30kg x 10
                                                                                                  25kg x12

                                                                                                  Comment


                                                                                                    Tues - Legs/Shoulders

                                                                                                    Warmup
                                                                                                    Foam rolilng
                                                                                                    Shoulder Dislocates
                                                                                                    Overhead Squats]

                                                                                                    Overhead press
                                                                                                    20kg x 5
                                                                                                    40kg x 5
                                                                                                    50kg x 5
                                                                                                    60kg x 3
                                                                                                    62.5kg x 2

                                                                                                    Overhead Squats
                                                                                                    20kg x 5
                                                                                                    40kg x 5
                                                                                                    50kg x 5
                                                                                                    60kg x 5 *PB*

                                                                                                    Front Squats
                                                                                                    60kg x 5
                                                                                                    80kg x 5
                                                                                                    100kg x 5

                                                                                                    Box Jumps
                                                                                                    30" x 5
                                                                                                    34" x 5 *PB*

                                                                                                    Drop Jumps
                                                                                                    36" x 5
                                                                                                    37.5" x 12 or so

                                                                                                    Pressing was dire. Just not right.
                                                                                                    Thinking my grip is off perhaps.

                                                                                                    Overhead squats were good. A PB is always good.
                                                                                                    Instead of pressing I jerked these up. Much better as now as getting weight up isn't the limiting factor.
                                                                                                    60kg wasnt stable though, but that will come I hope. I'm pretty sure it was 5 reps.
                                                                                                    Jumps were average. Top set wasn't smooth. I kept going past 5 reps until I was happy and went back to the 18" box.

                                                                                                    Weight-loss
                                                                                                    Weight: 79.0kg (-0.5kg)
                                                                                                    Happy to be going down again. Another week or two and I'll hit my lowest in a long time

                                                                                                    Comment


                                                                                                      You seem to have your mojo back the past few weeks.

                                                                                                      I think a High 5 is in order for hitting PBs on restricted calories.

                                                                                                      Comment


                                                                                                        Originally posted by Lurker23 View Post
                                                                                                        You seem to have your mojo back the past few weeks.

                                                                                                        I think a High 5 is in order for hitting PBs on restricted calories.
                                                                                                        I had a terrible xmas in terms of xmas. All the best intentions to go for runs, get a session in a BJJ club, get out to you for a day went out the window when it came to seeing my mates for the first time in 3 years,

                                                                                                        It took a bit but I feel i've sorted a lot now. I'm not able for the same volume on the restricted cals but the strength is decent. PBs in most areas lately. The secondary lifts improved too, clean, fr.squat, overhead squat.

                                                                                                        My next mini goal is "bodyweight overhead". If i hit that I'll one of the bits of gear i've thinking about.
                                                                                                        Oly Shoes, a lifting belt, or a HRM

                                                                                                        Comment


                                                                                                          good stuff keep it up.

                                                                                                          Comment


                                                                                                            Thurs - Oly Lifts/Kettlebells

                                                                                                            Warmup
                                                                                                            Rolling
                                                                                                            Shoulder Dislocates

                                                                                                            20kg Snatch Progression - 12 reps

                                                                                                            Hang Cleans
                                                                                                            40kg x 5
                                                                                                            50kg x 3
                                                                                                            60kg x 3
                                                                                                            65kg x 3

                                                                                                            Better this week. I realised from the log I've tripled heavier, but not this smooth or catching the bar low.*

                                                                                                            Kettlebell Snatch
                                                                                                            20kg x 100 in under 5mins *PB*

                                                                                                            Ship ship.
                                                                                                            The last few weren't pretty. But was a legit 100 reps.
                                                                                                            On to 24kg??*

                                                                                                            Comment


                                                                                                              Friday - Chest & Back

                                                                                                              Warm-up
                                                                                                              Foam rolling
                                                                                                              Shoulder dislocates

                                                                                                              Benchpress
                                                                                                              20kg x 12
                                                                                                              40kg x 5
                                                                                                              60kg x 4
                                                                                                              70kg x 3
                                                                                                              80kg x 2
                                                                                                              90kg x 4

                                                                                                              Felt pretty good for the first 3. Attempted a 5th but got stuck halfway up.*

                                                                                                              Pull-ups
                                                                                                              BW x 5
                                                                                                              +5kg x 5
                                                                                                              +7.5kg x 5
                                                                                                              +8.75kg x 5 *PB*

                                                                                                              Tricep rope pushdowns
                                                                                                              27.5kg x 12
                                                                                                              28.75kg x 12
                                                                                                              31.25kg x 12 *PB*

                                                                                                              Cable Flys
                                                                                                              30kg x 12
                                                                                                              35kg x 5

                                                                                                              Rest went pretty well. 10kg weighted pull ups next...

                                                                                                              Comment


                                                                                                                Tues - Legs/Shoulders

                                                                                                                Warmup
                                                                                                                Foam rolling
                                                                                                                Shoulder Dislocates
                                                                                                                Overhead Squats

                                                                                                                Overhead press
                                                                                                                20kg x 5
                                                                                                                40kg x 4
                                                                                                                50kg x 3
                                                                                                                60kg x 2
                                                                                                                62.5kg x 4 *PB* (plus push pressed a 5th rep)

                                                                                                                Overhead Squats
                                                                                                                20kg x 5
                                                                                                                40kg x 5
                                                                                                                50kg x 5
                                                                                                                60kg x 5
                                                                                                                65kg x 3 *PB*

                                                                                                                Front Squats
                                                                                                                60kg x 5
                                                                                                                80kg x 5
                                                                                                                100kg x 5
                                                                                                                105kg x 5

                                                                                                                Comment


                                                                                                                  Ive never really done any front squats, what are the benefits of them as opposed to regular squats?

                                                                                                                  Comment


                                                                                                                    Originally posted by drive56 View Post
                                                                                                                    Ive never really done any front squats, what are the benefits of them as opposed to regular squats?
                                                                                                                    Just a variation. They both hit the same muscles but in different ratios.
                                                                                                                    Back squats are hip dominant. Front squats are quad dominant. Front squats also require you midline to be more stable. It makes sense for me to hit both.

                                                                                                                    Your max front squat will be lower, that's fine. How much lower depends on your back squat style (low bar vrs high bar), and your mobility. I don't know of any reason why you shouldn't do both.


                                                                                                                    Weight-In
                                                                                                                    Weight: 78.6kg (-0.4kg)

                                                                                                                    That's a new low for me.
                                                                                                                    Was a day late weighing in this week. Had a cheat meal or two over the weekend with some beers. So was aiming to not put on any. So good result.

                                                                                                                    Comment


                                                                                                                      Weds - Oly Lifts/Kettlebells

                                                                                                                      Warmup
                                                                                                                      Shoulder Dislocates
                                                                                                                      20kg Snatch Progression - 12 reps

                                                                                                                      Power Cleans
                                                                                                                      40kg x 5
                                                                                                                      50kg x 3
                                                                                                                      60kg x 3
                                                                                                                      67.5kg x 3

                                                                                                                      Ugh. First few sets felt good. A little stiff. But felt I was tightening my lats, sitting upright and pulling straight up.
                                                                                                                      Then grabbed 67kg. First rep was fine, second I caught it way too high. Last was a bit better. It was like when I got tight to pull, once I extended I didn't release it to get under the bar.
                                                                                                                      Repeat the weight and stretch a lot more.

                                                                                                                      Kettlebell Snatch
                                                                                                                      24kg x 50 in 3m48s**PB*

                                                                                                                      This was handy enough. As shown in the time. I'll prob struggle around 70 reps. But 100 now feels achievable.

                                                                                                                      Comment


                                                                                                                        Thurs - Chest & Back

                                                                                                                        Warm-up
                                                                                                                        Foam rolling
                                                                                                                        Shoulder dislocates

                                                                                                                        Benchpress
                                                                                                                        20kg x 12
                                                                                                                        50kg x 5
                                                                                                                        70kg x 3
                                                                                                                        80kg x 2
                                                                                                                        90kg x 5 *PB*

                                                                                                                        5 reps finally. Although if I'm honest most were about 1" high. That's ok though, depth is another progression. I'll try for a reasonably solid 5 reps before trying 92.5kg

                                                                                                                        Pull-ups
                                                                                                                        BW x 5
                                                                                                                        +5kg x 5
                                                                                                                        +7.5kg x 5
                                                                                                                        +10kg x 4 *PB*

                                                                                                                        Aim for 3 reps. Happy with 4. Was able to arch back with 10kg.*

                                                                                                                        Left it there as I was 1hr behind time.
                                                                                                                        Decent week.*

                                                                                                                        Comment


                                                                                                                          Tues - Legs/Shoulders

                                                                                                                          Warmup
                                                                                                                          Foam rolling
                                                                                                                          Shoulder Dislocates
                                                                                                                          Overhead Squats

                                                                                                                          Overhead press
                                                                                                                          20kg x 5
                                                                                                                          40kg x 4
                                                                                                                          50kg x 3
                                                                                                                          60kg x 2
                                                                                                                          62.5kg x 4

                                                                                                                          Warmup was ok. Strict pressed everything, even first on 60kg.
                                                                                                                          Stalled halfway on 5th rep at 62.5kg. My form is too loose under the effort I think.*

                                                                                                                          Overhead Squats
                                                                                                                          20kg x 5
                                                                                                                          40kg x 5
                                                                                                                          50kg x 5
                                                                                                                          60kg x 5
                                                                                                                          65kg x 4 *PB*

                                                                                                                          Went for a 5th rep. Shoulders wobbled on way up and bar fell to thighs. I've no bumpers so can't drop from overhead.
                                                                                                                          High safeties might be a good idea.

                                                                                                                          Front Squats
                                                                                                                          60kg x 5
                                                                                                                          90kg x 5
                                                                                                                          110kg x 5 *PB*
                                                                                                                          60kg x 5

                                                                                                                          Was a bit dizzy when finishing the first rep. Went away but it ruined my focus. It was due to the bar pressing on the wrong spot. I need to watch that as it could prob make you faint. Not good with 110kg up there.


                                                                                                                          Weekly Weigh-in
                                                                                                                          Weight: 78.2kg (-0.4kg)
                                                                                                                          Good result after Paddy's weekend and a trip away.
                                                                                                                          Last edited by Mellor; 20-03-12, 22:18.

                                                                                                                          Comment

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