Future fat bastard training
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Just been thinking and my short term goals for in 6 weeks time (roughly march 10th) are:
Bench 135 - increasing by 5kg
Squat 160 - increasing by 20kg
Deadlift 190 - increasing by 20kg
MINIMUM grrrr
Bench 135 - increasing by 5kg
Squat 160 - increasing by 20kg
Deadlift 190 - increasing by 20kg
MINIMUM grrrr
Strong stuff mate, DONT be relying on that slingshot, get more RAW work done, your biggest numbers will come from squats and deads, concentrate on these more
Squat 1/2/2012
bar x 10
bar x 10
60 x 5
100 x 3
Knee wraps ON
120 x 1 (knee wraps on. First time using them. Had problems with hitting the depth with them)
140 x 1 (again probably not deep enough, the weight wasn't an insue, the knee wraps were really painful and i couldn't get th depth)
Knee wraps OFF
120 x 1
120 x 3
120 x 3
120 x 3 This set was particularly easy and felt good for more reps
120 x 3
120 x 3
Had real problems with the knee wraps in this session, very painful on the legs and couldn't get deep enough.
Anyway onwards and upwards...
bar x 10
bar x 10
60 x 5
100 x 3
Knee wraps ON
120 x 1 (knee wraps on. First time using them. Had problems with hitting the depth with them)
140 x 1 (again probably not deep enough, the weight wasn't an insue, the knee wraps were really painful and i couldn't get th depth)
Knee wraps OFF
120 x 1
120 x 3
120 x 3
120 x 3 This set was particularly easy and felt good for more reps
120 x 3
120 x 3
Had real problems with the knee wraps in this session, very painful on the legs and couldn't get deep enough.
Anyway onwards and upwards...
Bench 2/1/2012
bar x lots
bar x some more
60 x 5
100 x 3
122.5 x 1 With a 2-3 second pause... it's getting there
100 x 10 (video) Wanted to do 100 for reps for ages haha
120 x 2 Failed 3rd rep... seriously NEED to get this 3rd rep
115 x 3
115 x 3
CGBP
100 x 3
100 x 3
100 x 4 Just felt easier this time
100 x 3
100 x 3
bit of shoulder pain in my left delt
Log
Tried log for this first time:
62.5 log clean and press x 1 (x4 i think)
72.5 x 1
Fin
bar x lots
bar x some more
60 x 5
100 x 3
122.5 x 1 With a 2-3 second pause... it's getting there
100 x 10 (video) Wanted to do 100 for reps for ages haha
120 x 2 Failed 3rd rep... seriously NEED to get this 3rd rep
115 x 3
115 x 3
CGBP
100 x 3
100 x 3
100 x 4 Just felt easier this time
100 x 3
100 x 3
bit of shoulder pain in my left delt
Log
Tried log for this first time:
62.5 log clean and press x 1 (x4 i think)
72.5 x 1
Fin
Shoulders 3/2/2012
Not much got done tonight really. I still had a pain in my left shoulder which I have had all week so todays goal was just to try and ease the pain a little bit.
Strict press
Bar x a few
50 x some
60 x 1 a few times
70 x 1
80 x 1
8d x 1
All I then did was some dumbbell press and some rotator cuff exercises.
The main aim as I said was go get rid of this pain and it was easiny up by the end of the session. Happy days
Not much got done tonight really. I still had a pain in my left shoulder which I have had all week so todays goal was just to try and ease the pain a little bit.
Strict press
Bar x a few
50 x some
60 x 1 a few times
70 x 1
80 x 1
8d x 1
All I then did was some dumbbell press and some rotator cuff exercises.
The main aim as I said was go get rid of this pain and it was easiny up by the end of the session. Happy days
Squat 4/2/2012
Bar x a few
60 x 10
80 x 10
100 x 5
120 x 3
120 x 3
120 FAIL - don't really know what heppened here, think I went down too fast
120 x 3
100 x 1
No motivation, no drive, s**t, horrible session
Bar x a few
60 x 10
80 x 10
100 x 5
120 x 3
120 x 3
120 FAIL - don't really know what heppened here, think I went down too fast
120 x 3
100 x 1
No motivation, no drive, s**t, horrible session
Bench 6/2/2012
i'm going to say it was a Deload session
bar x 15
60 x 5
60 x 5
100 x 3
115 x 1
125 x 1 2nd rep failed
120 x 1 again 2nd rep failed
110 x 4 5th rep failed
110 x 3 much easier...
110 x 2 tried to pause 3rd rep failed.
110 x 3
110 x 3
100 x 6
s**t...AGAIN!
i'm going to say it was a Deload session
bar x 15
60 x 5
60 x 5
100 x 3
115 x 1
125 x 1 2nd rep failed
120 x 1 again 2nd rep failed
110 x 4 5th rep failed
110 x 3 much easier...
110 x 2 tried to pause 3rd rep failed.
110 x 3
110 x 3
100 x 6
s**t...AGAIN!
Squat 7/2/2012
60 x 5
60 x 5
100 x 3
100 x 2
120 x 1
130 x 1
130 x 1
130 x 1
130 x 1
130 x 1
Only second session I've squatted more than 120 so to do 5 singles on 130 I'm quite happy.
A little bit of motivation has returned so I hope to be improving my numbers very soon
60 x 5
60 x 5
100 x 3
100 x 2
120 x 1
130 x 1
130 x 1
130 x 1
130 x 1
130 x 1
Only second session I've squatted more than 120 so to do 5 singles on 130 I'm quite happy.
A little bit of motivation has returned so I hope to be improving my numbers very soon
#1. WAY too much pressing for my liking
#2. Wheres the working sets on squats?!..
#3.... Strong stuff!!
MORE WORKING SETS! f**k pressing off for a week or so you big come back stronger!
#2. Wheres the working sets on squats?!..
#3.... Strong stuff!!
MORE WORKING SETS! f**k pressing off for a week or so you big come back stronger!
First off, for someone who has only been squatting a month, you are obviously very gifted. But doing heavy singles time after time after time is not an often used programme. Work up, then work back down again; do 5rm, 3rm, 1rm cycels, etc. but try and vary the reps, weight, etc.
But keep up the good work.
But keep up the good work.
Thanks for the advice guys. I will definitely take that on board, as i did with deadlift today riain... 
I have realised i work too much on singles and maybe not enough on reps.
I will work to rectify this.
and dan, i squatted 120 in jan last year as i wanted to max out to see what i could do, but i must have done literally less than 5 leg sessions in the entire 2011 year, but thanks for the compliment, i think...
anyway today...
Deadlift 8/2/2012
70 x 5
70 x 5
120 x 3
140 x 2
150 x 1
170 x 1
150 x 5
150 x 5
150 x 4 (positive i could have done the 5th but the weight was about to fall off)
I still feel capable of more than this and am really going to push hard in the coming weeks...i don't feel i pushed hard enough at all this week...
I have realised i work too much on singles and maybe not enough on reps.
I will work to rectify this.
and dan, i squatted 120 in jan last year as i wanted to max out to see what i could do, but i must have done literally less than 5 leg sessions in the entire 2011 year, but thanks for the compliment, i think...
anyway today...
Deadlift 8/2/2012
70 x 5
70 x 5
120 x 3
140 x 2
150 x 1
170 x 1
150 x 5
150 x 5
150 x 4 (positive i could have done the 5th but the weight was about to fall off)
I still feel capable of more than this and am really going to push hard in the coming weeks...i don't feel i pushed hard enough at all this week...
Good lad! Good seasion! Work to a Heavy single then back off to 70-80-90% for your 5-3-2 Rep sets.. Goos stuff!!
Bench 9/2/2012
Bar x 20
60 x 5
100 x 10
115 x 1
125 x 1 (really impressed with how easy this was, it shot up)
132.5 FAIL - didn't really even try, gave up far too easy
127.5 x 1 stupidly diverted from my plab to do heavy singles
100 x 8
100 x 8
CGBP
105 FAIL really don't know what happened, probably fatique
90 x 5
90 x 4
90 x 4
80 x 5 5th rep pause for 5 seconds - easy
Tricep dips
BW x 10
BW + 10kg x 10
BW + 20kg x 5
BW + 30kg x 2
BW x 10
Bar x 20
60 x 5
100 x 10
115 x 1
125 x 1 (really impressed with how easy this was, it shot up)
132.5 FAIL - didn't really even try, gave up far too easy
127.5 x 1 stupidly diverted from my plab to do heavy singles
100 x 8
100 x 8
CGBP
105 FAIL really don't know what happened, probably fatique
90 x 5
90 x 4
90 x 4
80 x 5 5th rep pause for 5 seconds - easy
Tricep dips
BW x 10
BW + 10kg x 10
BW + 20kg x 5
BW + 30kg x 2
BW x 10
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