Future fat bastard training
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93hopkinsonr11/10/17 @ 20:38
Training 11/10/17
Front squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
140kg x 1 - paused
Belt on
160kg x 1
170kg x 3 (pb3)
Left it at that as I have heavy deads tomorrow
Front squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
140kg x 1 - paused
Belt on
160kg x 1
170kg x 3 (pb3)
Left it at that as I have heavy deads tomorrow
93hopkinsonr13/10/17 @ 00:48
Training 12/10/17
Sumo deadlift
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
Straps on
220kg x 1
Belt on
240kg x 1
260kg x 1
282.5kg x 1 f2
282.5kg x 1
Conventional deadlift
240kg x 1
Notes
No time for accessory, will do tomorrow. Initially the plan was 282.5 x 2 for one set but I had to do it in two sets. Slowly getting back on track with deadlift having not been able to deadlift for 2 weeks and then struggling with 270 for 1 last week. Hopefully next week I can pull 290 for a single and then a heavyish back down set
Sumo deadlift
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
Straps on
220kg x 1
Belt on
240kg x 1
260kg x 1
282.5kg x 1 f2
282.5kg x 1
Conventional deadlift
240kg x 1
Notes
No time for accessory, will do tomorrow. Initially the plan was 282.5 x 2 for one set but I had to do it in two sets. Slowly getting back on track with deadlift having not been able to deadlift for 2 weeks and then struggling with 270 for 1 last week. Hopefully next week I can pull 290 for a single and then a heavyish back down set
93hopkinsonr14/10/17 @ 17:56
Training 13/10/17
Initially I was just going to do a pump session but my shoulder felt ok during the warm up so I thought I'd bench. Turned out to not be a good idea lol. I thought I'd go for 110 x 20. My best is 17
Bench
Usual warm ups
100kg x 3
110kg x 1 - shoulder irritated
110kg x 3 - a little better but still painful
110kg x 4. Really easy but with it not feeling good on my shoulder I decided to not force too many reps
Then I tried speed for the first time with 60kg for a lot of 5s. Speed also hurts
Lat pull down
50kg x 10
80kg x 8
80kg x 8
80kg x 8
Reverse bench
50kg x 10
65kg x 5
65kg x 5
65kg x 5
55kg x 10
Initially I was just going to do a pump session but my shoulder felt ok during the warm up so I thought I'd bench. Turned out to not be a good idea lol. I thought I'd go for 110 x 20. My best is 17
Bench
Usual warm ups
100kg x 3
110kg x 1 - shoulder irritated
110kg x 3 - a little better but still painful
110kg x 4. Really easy but with it not feeling good on my shoulder I decided to not force too many reps
Then I tried speed for the first time with 60kg for a lot of 5s. Speed also hurts
Lat pull down
50kg x 10
80kg x 8
80kg x 8
80kg x 8
Reverse bench
50kg x 10
65kg x 5
65kg x 5
65kg x 5
55kg x 10
93hopkinsonr15/10/17 @ 22:37
Training 15/10/17
Squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1 - paused
240kg x 1
Wraps on
260kg x 4 (pb4)
260kg x 3
Lat pull down
50kg x 10
80kg x 10
80kg x 10
80kg x 10
Squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1 - paused
240kg x 1
Wraps on
260kg x 4 (pb4)
260kg x 3
Lat pull down
50kg x 10
80kg x 10
80kg x 10
80kg x 10
93hopkinsonr19/10/17 @ 23:41
Training 19/10/17
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 1
152.5kg x 1
162.5kg x 3 (pb3)
Larsen press
140kg x 5
140kg x 3
Lat pull down
10,10,10,10
AMH press
20kg x 5
25kg x 5,5,5
Pec deck
10,10,10,10
Tricep pushdowns
10,10,10,10
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 1
152.5kg x 1
162.5kg x 3 (pb3)
Larsen press
140kg x 5
140kg x 3
Lat pull down
10,10,10,10
AMH press
20kg x 5
25kg x 5,5,5
Pec deck
10,10,10,10
Tricep pushdowns
10,10,10,10
JackRevans20/10/17 @ 11:49
93hopkinsonr20/10/17 @ 23:43
Cheers Jack.
Training 20/10/17
Sumo deadlift
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Straps on, belt on
250kg x 1
270kg x 1
290kg x 1 f2
Conventional deadlift
250kg x 1
Training 20/10/17
Sumo deadlift
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Straps on, belt on
250kg x 1
270kg x 1
290kg x 1 f2
Conventional deadlift
250kg x 1
93hopkinsonr24/10/17 @ 00:39
Training 23/10/17
Squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1 - paused
250kg x 1
Wraps on
272.5kg x 2 (pb2)
Squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1 - paused
250kg x 1
Wraps on
272.5kg x 2 (pb2)
93hopkinsonr24/10/17 @ 23:15
Training 24/10/17
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 1
155kg x 1
165kg x 2
165kg x 2
Lat pull down
50kg x 10
60kg x 10
70kg x 10
AMH press
Bar x 8
25kg x 8
25kg x 8
25kg x 8
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 1
155kg x 1
165kg x 2
165kg x 2
Lat pull down
50kg x 10
60kg x 10
70kg x 10
AMH press
Bar x 8
25kg x 8
25kg x 8
25kg x 8
93hopkinsonr27/10/17 @ 00:17
Training 25/10/17
Front squat
Kept it short to keep fresh for deadlifts tomorrow.
Worked up to 180kg
Front squat
Kept it short to keep fresh for deadlifts tomorrow.
Worked up to 180kg
93hopkinsonr27/10/17 @ 00:21
Training 26/10/17 - Strength Therapy
Sumo deadlift
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - switch grip
220kg x 1 - switch grip
Belt on, straps on
260kg x 1
280kg x 1
302.5kg x fail
270kg x 2
270kg x 2
Lat pull down
10,10,10,10,10
Notes
I've had 5 bad weeks deadlift training due to the owner of my gym putting sponge under the deadlift platform and you literally sink into the floor as you deadlift, not to mention also pulling at a deficit. So today I trained at a new gym with proper powerlifting equipment. It was a long shot to pull the pb but I managed to just about break with the weight. I will be deadlifting here from now on.
Sumo deadlift
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - switch grip
220kg x 1 - switch grip
Belt on, straps on
260kg x 1
280kg x 1
302.5kg x fail
270kg x 2
270kg x 2
Lat pull down
10,10,10,10,10
Notes
I've had 5 bad weeks deadlift training due to the owner of my gym putting sponge under the deadlift platform and you literally sink into the floor as you deadlift, not to mention also pulling at a deficit. So today I trained at a new gym with proper powerlifting equipment. It was a long shot to pull the pb but I managed to just about break with the weight. I will be deadlifting here from now on.
93hopkinsonr30/10/17 @ 23:38
Training 30/10/17
Squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1 - paused
Wraps on
240kg x 1
260kg x 1
280kg x 1 (pb)
Squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1 - paused
Wraps on
240kg x 1
260kg x 1
280kg x 1 (pb)
93hopkinsonr01/11/17 @ 11:45
Training 31/10/17
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 1
155kg x 1
168kg x 2 (pb2)
Larsen press
150kg x 2
140kg x 6
AMH press
Bar x 10
30kg x 5
30kg x 5
Bar x 10
Flies
10kg x 10,10,10
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 1
155kg x 1
168kg x 2 (pb2)
Larsen press
150kg x 2
140kg x 6
AMH press
Bar x 10
30kg x 5
30kg x 5
Bar x 10
Flies
10kg x 10,10,10
93hopkinsonr02/11/17 @ 11:14
93hopkinsonr03/11/17 @ 11:32
Training 3/11/17 - strength therapy
Sumo deadlift
Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
220kg x 1 - mixed grip
Belt on
260kg x 1 - mixed grip
Straps on
282.5kg x 1 - f2 just below knees
282.5kg x 1 - f2 below knees again
282.5kg x 1
Conventional deadlift
260kg x 1 (pb)
Sumo deadlift
Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
220kg x 1 - mixed grip
Belt on
260kg x 1 - mixed grip
Straps on
282.5kg x 1 - f2 just below knees
282.5kg x 1 - f2 below knees again
282.5kg x 1
Conventional deadlift
260kg x 1 (pb)
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