Toe dipping into the wold of Strength training
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| Rodger |  | Toe dipping into the world of Strength training.......... | 01-11-2010 @ 13:52 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 05.08.2011 @ 12:17 PM by Rodger Thought id start up a journal to help spur me along, and to also get advice about strucuring a more strength orientated / strongman routine. Just joined here really and just started training with strength more in mind. Im planning on training 4 x week, basing a day for:- Bench+assistances Squat+assistances OHP+assistances Dead+assistances Not sure about reps really or how often i should try out 1RM's Sat 30th Strict Press 9x40kg 5x45kgx2 5x50kg Push Press 3x60kg 6x60kg 3x65kg + 4th F 2x70kg F x 75kg (attempted twice) Deads 8x60kg 5x100kg 3x160kg 1x190 1x220 belt on 1x230 10x115kgx2 4 months since i deadlifted properly, the 230kg was a joke hitched to buggery grip ok, but my (soft type) belt isnt tight enough since ive lost about 4kg. wide Grip Pull ups 7xBW 8xBW 6xBW 5xBW Dips 10xBW 9xBW Any help structuring a routine would be great. Cheers Rodge | ||
| hixxy1985 | | ... | 01-11-2010 @ 14:19 |
 www.grahamhicks.co.uk Member 994, 9594 posts SQ 330, BP 250, DL 405985.0 kgs @ 135kgs UnEq | weclome to sugden pal! have to get yourself doing some events with us on weekends? | ||
| marc | | ... | 01-11-2010 @ 14:20 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | Good luck with the journal and training mate | ||
| Rodger | | ... | 01-11-2010 @ 18:10 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Cheers lads. Yeah hixxy definately up for that mate (I'll even bring my own duct tape this time...)  | ||
| Boar | | ... | 01-11-2010 @ 18:48 |
 Walk your talk Member 5, 25557 posts Administrator | hi rodger !!! for the love of god get a lever belt ! nice deadlift mate | ||
| Rodger | | ... | 02-11-2010 @ 08:36 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Boar, yeah mate need to get a proper belt lol Mon 1st Flat Bench 8x50kg 7x60kg 4x80kg 1x90kg Fx100kg  craaaaaap2x90 3x5x80kg Inc Bench 2x6x60kg 3x70kg 5x65kg (last spotter help) 5x65kg no spot Static Hold 180kg 33sec (for a laugh....) Fly 12x12.5kg normal 5+5+5x10kg 5 reps in different hand positions, dont ask lol 5+5+5x12.5kg as above CG Bench 10x50kg 8x55kg 6x57.5kg Left should still sore and stiff from saturday. Still not a bad session (for me!) | ||
| Rodger | | ... | 04-11-2010 @ 08:33 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 04.11.2010 @ 13:01 PM by Rodger 3rd Wed Squat 8x60kg 5x100kg 5x130kgx2 5x132.5kg 5x135kg 5x137.5 Please with these, didnt feel too hard. No Belt. Couldnt fathem where to pitch the weight for 5 reps as ive been doing 10-12 reps for last 5 months Front Squats 4x90kg oly grip 5x90kg crossed over felt much better 5x92.5 4x95kg 2x100kg not sure what happened here SLDL 8x60kg 7x90kg 7x95kg 6x95kg grip shot  Power clean 5x60kg for a laugh.... dont think im doing these right - do you need to really drop down under the bar before its fully cleaned? BB Curl 10xbar 8x30kg 8x32.5kg 8x35kg all in all felt like good session. Tonight is shoudlers can anyone help me out with routine Im thinking:- Strict Press DB press Rear Laterals Dips upright not leaning forward | ||
| IrishMarc | | ... | 04-11-2010 @ 08:47 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | lever belt ftw, welcome to sugden. | ||
| Rodger | | ... | 04-11-2010 @ 12:56 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 04.11.2010 @ 12:59 PM by Rodger yeah need a good belt - Cheers Marc | ||
| Rodger | | ... | 05-11-2010 @ 11:14 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 4th Nov Strict Press 8xbar 7x35kg 6x45kg 6x50kg 6x52.5kg 5x52.5kg Push Press Belt on 2x70kg + F 2x67.5kg + 2F (if at first you dont succeed try faling another couple of times....)4x65kg Really Really need to work on pressing strength because quite frankly its turd  Lateral Raises 9x12.5kg 9x12kg 8x12kg Rear Laterals on inc. bench 3x10x8kg Dips 8xBW 9xBW 8xBW Pissed off about pressing and not sure if the above is a good enough routine in terms of pressing content, should the strict come before the push press or other way round?? Not sure if i should run 5x5 on EVEYTHING for now until i find my feet. Anyway Deadlifts and back training tonight  | ||
| Rodger | | ... | 09-11-2010 @ 18:35 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 09.11.2010 @ 18:52 PM by Rodger 5th Nov Deads (No belt or straps) 5x100kg 3x140kg 2x180kg 1x210kg 4x3x190kg Wide Grip Chin ups 8xBW 7xBW 2x6xBW BB Row 8x60kg 2x6x70kg 2x7x70kg 8th Nov Flat Barbell Bench 8x50kg 4x65kg 4x5x80kg 4x80kg Incline Barbell Bench 2x6x62.5kg 6x65kg 5x65kg C G Bench 3x10x40kg Fixed weight barbell with no stand and sh*t bench nearly shaved some of my gut off trying to get the bar into place... DEcline Bench 6x80 11x60kg Bad session shoulder, bicep, neck, whole thoracic spine in a mess, pissed off went home. EDIT in fact the whole shoulder prob ive had for few years is really bothering me again at moment maybe its just down to changing for slighltly lower reps. I constantly have a tight upper back, feel the neeed to hang off things all the time and shoulder joint sends tingling feeling down my arm a lot | ||
| shanejer | | ... | 09-11-2010 @ 21:06 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | does you get this pain on bench only???? | ||
| Rodger | | ... | 10-11-2010 @ 08:30 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | shanejer said:does you get this pain on bench only???? Hi mate, no sometimes even when not training, a lot of it is sometimes because im not being active enough. Its not all training related. I can wake up and whole body feels like ive been run over lol. On a better note, Squats tonight should be good | ||
| Rodger | | ... | 11-11-2010 @ 13:45 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 13.11.2010 @ 13:18 PM by Rodger 10th Nov Squat 7x80kg 5x110kg work sets 4x140kg 4x145kg belt on 3x150kg 3x152.5kg very pleased with these (for once) Power Clean 6x60kg 6x60kg 5x62.5kg 5x65kg Deadlifts from knee 5x140kg 3x180kg belt on 2x190kg 1x210kg Fx230kg would not budge and saw stars for a moment BB Curl 8xbar 8x35kg 8x37.5kg 7x40kg Royally f*cked up outside of my left elbow. Woke this morning and cant grip anything with it. Its obviously elbow tendonitus/tennis elbow as ive had it before. Really pissed off and has made me forget about my other shoulder/back issues to be homest. found some NSAIDS in my bag and must try some cissus and glucosamine as thiese have helped me int he past. think its either down to me trying to master power clean technique with too heavier weight or curling with oly bar instaed of EZ bar, in any way i feel like a right c*nt Certainly no overhead work tonight now | ||
| Rodger | | ... | 13-11-2010 @ 19:18 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 13th Nov Deads 5x100kg 3x140kg 3x170kg belt on 1x210kg 1x225kg 1x235kg PB belt off 3x195kg 3x195kg 3x195kg 3x195kg these were actually too easy! Over the moon with these today couldn't help trying a 1RM. Was easier than my last and 5kg more, virtually no hitching. Push Press 3x60kg 3x70kg 2x75kg FAIL 80kg tried twice 1x77.5kg better technique PB FAIL 80kg ah well so so close couldnt lock out. Strict Press 3x60kg 2x62.5kg (failed 3rd) 1x65kg 1x67.5kg PB pleased but very hard locking out. WG chins 9xBW 7xBW 5xBW not great Dips 11xBW 8xBW 7xBW Did these chins then straight to dips then rest, repeated etc Seated Cable Row 6x70kg terrible last last lol 6x65kg 6x65kg What a bloody session for me, not sure whats happened but not complaining!!!My elbow didnt bother me at all, though i was going to have to use straps. Job done. hopefully OSG for the first time this monday late afternoon/early evening | ||
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