1) Squat 5x5
Weight Reps Sets
Bar lots lots
60 5 1
85 5 1
110 5 1
130 5 1
150 5 1 - added belt
170 5 1 - added wrist wraps
2) Bench Paused, med grip
Weight Reps Sets
60 5 1
75 5 1
90 5 1
105 5 1
120 5 1 - added wrist wraps
3) Row medium grip
Weight Reps Sets
60 5 1
75 5 1
90 5 1
105 5 1
120 5 1
(will need to re-adjust the weight as, struggled with last set.)
Monday, 30 May 2011
Sunday, 29 May 2011
27/05/11 - Fretag
1) Squat
Weight Reps Sets
80 5 1
105 5 1
125 5 1
145 5 1 - added belt, lower back is fryied from deadlifts
170 3 1
125 8 1
2) Bench (med grip, paused)
Weight Reps Sets
60 5 1
70 5 1
90 5 1
100 5 1
120 3 1
90 9 1
3) BB Row (med grip)
Weight Reps Sets
60 5 1
70 5 1
90 5 1
100 5 1
120 3 1
90 8 1
4) Weighted Dips
Weight Reps Sets
BW 8 1
5 8 1
10 8 1
5) Bb Curls
Weight Reps Sets
Bar 8 1
40 8 1
50 8 1
6) Rope pushdowns 3x8
7) Some calf raises worked up to whole stack
Weight Reps Sets
80 5 1
105 5 1
125 5 1
145 5 1 - added belt, lower back is fryied from deadlifts
170 3 1
125 8 1
2) Bench (med grip, paused)
Weight Reps Sets
60 5 1
70 5 1
90 5 1
100 5 1
120 3 1
90 9 1
3) BB Row (med grip)
Weight Reps Sets
60 5 1
70 5 1
90 5 1
100 5 1
120 3 1
90 8 1
4) Weighted Dips
Weight Reps Sets
BW 8 1
5 8 1
10 8 1
5) Bb Curls
Weight Reps Sets
Bar 8 1
40 8 1
50 8 1
6) Rope pushdowns 3x8
7) Some calf raises worked up to whole stack
Thursday, 26 May 2011
25/05/11 - Wed
1) Squat (light) no belt
Weight Reps Sets
80 5 1
105 5 1
125 5 2
2) Miltary Press (strict) no belt
Weight Reps Sets
45 5 1
55 5 1
65 5 1 - used wrist wraps for the last two sets
75 5 1
3) Deadlift (no belt)
Weight Reps Sets
60 6 1
100 1 1
140 5 1
160 5 1
190 5 1
215 5 1 - deweighted every rep for this one
- Stretch and foam roll.
Weight Reps Sets
80 5 1
105 5 1
125 5 2
2) Miltary Press (strict) no belt
Weight Reps Sets
45 5 1
55 5 1
65 5 1 - used wrist wraps for the last two sets
75 5 1
3) Deadlift (no belt)
Weight Reps Sets
60 6 1
100 1 1
140 5 1
160 5 1
190 5 1
215 5 1 - deweighted every rep for this one
- Stretch and foam roll.
Monday, 23 May 2011
23/05/11 - Monday, 1st week of Starr's 5x5
1) Squat (no belt)
Weight Reps Sets
60 5 1
85 5 1
105 5 1
125 5 1
145 5 1
165 5 1
2) Bench Press (Paused), Medium grip
Weight Reps Sets
60 5 1
70 5 1
90 5 1
100 5 1
117.5 5 1
3) BB Row (pendley)
Weight Reps Sets
60 5 1
80 5 1
100 5 1
110 5 1
120 5 1
4) Straight-leg decline weighted situps
Weight Reps Sets
BW 20 1
5 10 1
10 8 1
5) Reverse-hyper, bw only 8/5 - couldnt really be bothered to do these.
Weight Reps Sets
60 5 1
85 5 1
105 5 1
125 5 1
145 5 1
165 5 1
2) Bench Press (Paused), Medium grip
Weight Reps Sets
60 5 1
70 5 1
90 5 1
100 5 1
117.5 5 1
3) BB Row (pendley)
Weight Reps Sets
60 5 1
80 5 1
100 5 1
110 5 1
120 5 1
4) Straight-leg decline weighted situps
Weight Reps Sets
BW 20 1
5 10 1
10 8 1
5) Reverse-hyper, bw only 8/5 - couldnt really be bothered to do these.
Saturday, 21 May 2011
21/05/11 - Press
1) Strict Press 3x7
Weight Reps Sets
20 5 1
30 4 1
40 4 1
50 3 1
65 2 1
75 1 1
65 7 3
2) Chinup 5x7
Weight Reps Sets
Bw 7 1
2.5 7 1
5 7 1
2.5 6 1
bw 7 1 - last set done with an overgrip.
3) Dips
bw + 5kg 1x12reps
4) BB Curl 5x10
Weight Reps Sets
20 10 1
30 10 1
35 10 1
42.5 10 1
30 10 1
5) Neck
Back (neck harness) 12.5 kg x 20 reps
Front (plate on head) 12.5 kg x 20 reps
Weight Reps Sets
20 5 1
30 4 1
40 4 1
50 3 1
65 2 1
75 1 1
65 7 3
2) Chinup 5x7
Weight Reps Sets
Bw 7 1
2.5 7 1
5 7 1
2.5 6 1
bw 7 1 - last set done with an overgrip.
3) Dips
bw + 5kg 1x12reps
4) BB Curl 5x10
Weight Reps Sets
20 10 1
30 10 1
35 10 1
42.5 10 1
30 10 1
5) Neck
Back (neck harness) 12.5 kg x 20 reps
Front (plate on head) 12.5 kg x 20 reps
Wednesday, 18 May 2011
17/05/11 - Tuesday
1) Bench (grip = pinkies on ring ~ medium) 5x5
Weight Reps Sets
60 5 1
80 5 1
100 5 1
110 5 1
125 5 1
2) Inverted bodyweight rows - 14 reps (bw = 118kg)
3) Incline bb press 1x12-15;1x try to get half of previous number of reps, for future annotation as = 50%)
Weight Reps Sets
80 13 1
80 3 1
the second set is done ~1 minute later, did this with squats the other day..very hard
4) BB Curl 1x10-15; 50%
Weight Reps Sets
40 14 1
40 5.5 1
Weight Reps Sets
60 5 1
80 5 1
100 5 1
110 5 1
125 5 1
2) Inverted bodyweight rows - 14 reps (bw = 118kg)
3) Incline bb press 1x12-15;1x try to get half of previous number of reps, for future annotation as = 50%)
Weight Reps Sets
80 13 1
80 3 1
the second set is done ~1 minute later, did this with squats the other day..very hard
4) BB Curl 1x10-15; 50%
Weight Reps Sets
40 14 1
40 5.5 1
Monday, 16 May 2011
16/05/11 - Monday
1) Squat
worked up to 180kg x 5 reps
Back off set
140kg x 10 reps, rested one minute and did 140kg x 5 reps
2) SLDL
140kg x10
rested one min
140kg x 5
3) Neck
Front = 11.125kg x20
Back = 11.125kg x20
4) Sprints (not all out)
3 x 40 yrds (20 run then sprint back)
worked up to 180kg x 5 reps
Back off set
140kg x 10 reps, rested one minute and did 140kg x 5 reps
2) SLDL
140kg x10
rested one min
140kg x 5
3) Neck
Front = 11.125kg x20
Back = 11.125kg x20
4) Sprints (not all out)
3 x 40 yrds (20 run then sprint back)
Saturday, 14 May 2011
14/05/11 - Sat - OHP, start of mass gain program
Basing my next 6 weeks on a mass gain program "Mass15" created by Paul Carter (http://www.lift-run-bang.com/), found on his excellent blog.
Bodyweight = 118kg (bf ~18%)
1) BB Overhead Press (strict standing)
Weight Reps Sets
35 5 1
45 4 1
55 3 1
62.5 2 1
72.5 1 1
62.5 14 1 - had maybe one rep left, est. 1rep max = 92 kg
2) Chinups 5x5
Weight Reps Sets
BW 5 1
5 5 1
10 5 1
12.5 5 1
5 5 1 - did this last one with an overgrip
3) Dips
BW 1x12reps
4) BB Curls 5x10 (strict)
Weight Reps Sets
Bar 10 1
30 10 1
35 10 1
40 10 1
35 10 1
5) Neck
Back (harness) - 10kg x 20reps
Front (plate on head) - 10kg x 20reps
Bodyweight = 118kg (bf ~18%)
1) BB Overhead Press (strict standing)
Weight Reps Sets
35 5 1
45 4 1
55 3 1
62.5 2 1
72.5 1 1
62.5 14 1 - had maybe one rep left, est. 1rep max = 92 kg
2) Chinups 5x5
Weight Reps Sets
BW 5 1
5 5 1
10 5 1
12.5 5 1
5 5 1 - did this last one with an overgrip
3) Dips
BW 1x12reps
4) BB Curls 5x10 (strict)
Weight Reps Sets
Bar 10 1
30 10 1
35 10 1
40 10 1
35 10 1
5) Neck
Back (harness) - 10kg x 20reps
Front (plate on head) - 10kg x 20reps
09/05/11 - Monday
1) Front squat
worked up to mod heavy 120kg x 3 reps
2) Comp grip pause bench
Weight Reps Sets
85 3 1
115 3 1
85 3 1
115 3 1
85 3 1
115 3 1
3) 4 board cg bp
top weight 130kg x 3 reps
Circuit next three exercises
4a) Pullups bodyweight only - 5/4/6
4b) Side Plate Raises - 5kg x 20/ 10kg x 10/ 15kg x 7 (weight is per arm)
4c) Reverse Curls - Bar x 10/ 30kg x 9/ 40kg x 6
5) Light floor deadlifts
top set = 180kg x 3reps
worked up to mod heavy 120kg x 3 reps
2) Comp grip pause bench
Weight Reps Sets
85 3 1
115 3 1
85 3 1
115 3 1
85 3 1
115 3 1
3) 4 board cg bp
top weight 130kg x 3 reps
Circuit next three exercises
4a) Pullups bodyweight only - 5/4/6
4b) Side Plate Raises - 5kg x 20/ 10kg x 10/ 15kg x 7 (weight is per arm)
4c) Reverse Curls - Bar x 10/ 30kg x 9/ 40kg x 6
5) Light floor deadlifts
top set = 180kg x 3reps
Sunday, 8 May 2011
08/05/11 - Sunday
1) Squat, raw beltless
top weight = 160kg,
Stopped here as form went abit, and slowed down.
2) Overhead press
No leg drive = 80x3
slight leg drive = 90x1 (failed on 100kg)
top weight = 160kg,
Stopped here as form went abit, and slowed down.
2) Overhead press
No leg drive = 80x3
slight leg drive = 90x1 (failed on 100kg)
Saturday, 7 May 2011
07/05/11 - Sat - 145kg bench, new pb
Workout 1:
Time: 1300
1) Bench press medium grip (pinkies on the ring).
Trained with no psych at all, no wraps either.
Hit a all time best in the bench, 145kg x 1 (not all out, prob had 5kg left)
Total training time from warmup to last set ~20 mins.
Tried new technique, where I forcebly contract the traps, scapular and lats. Throughtout the lift, really increased stability and power.
Workout 2:
Time: 1900
1) Squat: Raw (no belt/wraps etc or psych)
new raw pb 180kg x1 (some power left, but form went ugly so stopped here)
2) Close grip bench (index on shiny ~ 17" apart)
Worked up to a heavy 130kg (raw, no psych)
Feel good but prob should have not done the second bench workout...whatever.
3) Pullups bodyweight only, 5/5/3
Time: 1300
1) Bench press medium grip (pinkies on the ring).
Trained with no psych at all, no wraps either.
Hit a all time best in the bench, 145kg x 1 (not all out, prob had 5kg left)
Total training time from warmup to last set ~20 mins.
Tried new technique, where I forcebly contract the traps, scapular and lats. Throughtout the lift, really increased stability and power.
Workout 2:
Time: 1900
1) Squat: Raw (no belt/wraps etc or psych)
new raw pb 180kg x1 (some power left, but form went ugly so stopped here)
2) Close grip bench (index on shiny ~ 17" apart)
Worked up to a heavy 130kg (raw, no psych)
Feel good but prob should have not done the second bench workout...whatever.
3) Pullups bodyweight only, 5/5/3
Wednesday, 4 May 2011
04/05/11 - Deload week
Change of plans, because of very little money I won't be going to this meet, but will deload this week and start training for a comp closer to home in sept.
I will also push my bodyweight up to ~300lbs or more, and get a larger squat suit and bp shirt.
Going by how last couple of weeks went I fully expect to deadlift 300kg soon.
I will also push my bodyweight up to ~300lbs or more, and get a larger squat suit and bp shirt.
Going by how last couple of weeks went I fully expect to deadlift 300kg soon.
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