G.F.H. - Vegan Style
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Post Edited: 11.03.2007 @ 21:16 PM
New year, new routine, new attitude -> new log.Goals for 2007:
- squat 230kg
- bench 150kg
- deadlift 250kg
- squat 150 for 20
- Good morning 182.5kg
- front squat 140
- push press 115kg
- 110kg bodyweight with sub 17% bodyfat (meaning loads of fat shredding)
- 17 inch gunz, no half measures.
New routine:
Here are my plans for a new routine in the new year.
background to this is that i want to diversify my training from pure powerlifting to general strength training, also prepare for a possible strongman comp.
Aims:
- focus on overhead strength and pulling strength
- lose some bodyfat
- increase endurance and CV fitness
- stay injury free!
- have fun training
Light cardio = rows, swimming etc
Monday
- rest or light cardio and/or light weights
Tuesday
- yoga
- pullups and/or light cardio
- opt: grip
Wednesday - powerlifting
- squat
- bench
- dead
- opt: ab work
generally 3 working sets each, but thyinking of doing half of the russian routine for bench: 6x2,3,4,5,6 x 112.5, 5x5x117.5, 4x4x122.5, 3x3x127.5 etc - f**king irritating 2.5s though!
Thursday
- rest or light cardio and/or pilates
Friday - miscalaneous day
- push press
- other pushing work, shoulders or narrow grips
- lat work, rows etc
- rear delt, guns
saturday
- rest or light cardio and/or pilates
sunday - strongman
- event training, or:
- rack pulls, GM, fron squat, platform deads, ab work, no necks, jimmies, squat lockouts, grip etc etc
LETS GO!
thanks man!
I weighed 104.5kg in south africa on the last morning. I think i will be about 107kg in couple weeks time after rehydrating, getting training going and starting creatine again.
but fat will be shredded in near future
First cardio session tonight, watch this space!
I weighed 104.5kg in south africa on the last morning. I think i will be about 107kg in couple weeks time after rehydrating, getting training going and starting creatine again.
but fat will be shredded in near future
First cardio session tonight, watch this space! 
Originally posted by Rob...
Good luck and all with it mate... but 4 inches on your guns in one year!?
Good luck and all with it mate... but 4 inches on your guns in one year!?
it can be done mate. After all, Olly will be squatting 500lbs by the end of this year.
ps. i will bring your one pound tonight.
Originally posted by Rob...
Keep it saved mate. I should be back in Sugden Sunday or Tuesday. Still at home at the minute.
Keep it saved mate. I should be back in Sugden Sunday or Tuesday. Still at home at the minute.
so i have time to do the "add 1 inch to your ceps in 4 days" routine from Flex? In that case, f**k your one quid, i'll put up a bit of a fight
Post Edited: 02.01.2007 @ 21:04 PM
surely not goodbye powerbelly ?? au revoir , for now....i take it your back in sunny manchester mate ??
- squat 150 for 20
crikey, bet your already looking forward to reps 16-17-18-19 and 20 !!!
aye mate, back here in [cencored] place.
TRAINING!
Today was the first day in couple years since i did some cardio intentionally (i think).
Cross trainer
20 mins, 320 calories, setting 10, speed average about 11k/hr
This was quite hard actually and was sweating like a pig in the end.
Pullups
bw: 6x6
Row, concept 2, 500m:
1:44
1:49
murder.
The only way is up.
TRAINING!
Today was the first day in couple years since i did some cardio intentionally (i think).
Cross trainer
20 mins, 320 calories, setting 10, speed average about 11k/hr
This was quite hard actually and was sweating like a pig in the end.
Pullups
bw: 6x6
Row, concept 2, 500m:
1:44
1:49
murder.
The only way is up.
and about the 150 for 20, i think i can do it after wee bit of conditioning. It will kill me, or i will do it. I prefer the latter though.
Row, concept 2, 500m:
1:44
1:49
murder.
1:44
1:49
murder.
That's not too bad a start mate. A few months of consistency and you'll be getting below 1:30.
thanks, aye, so people keep telling me - i thought it was a s**t time because i have done sub 1:30 in the past (= distant past). The rows will now be a weekly feature in my training so i hope you are right about improving the time so fast!
Today:
weak as a wee little kitten. Lower back still not 100% (injured it during holidays after just recovering from a tummy bug). Long road back up to normal.
Squats
10x60
6x80
10x100
10x110kg
bench
8x60
5x80
3x100
6x2x112.5kg - really awful
deadlifts
5x60
5x100
3x140
3x160
3x160
Some gun work
ab pulldowns
10x56
10x56
12x56
Thought of the day: everyone can train and push themselves when things are going well, true test comes when things go badly.
Today:
weak as a wee little kitten. Lower back still not 100% (injured it during holidays after just recovering from a tummy bug). Long road back up to normal.
Squats
10x60
6x80
10x100
10x110kg
bench
8x60
5x80
3x100
6x2x112.5kg - really awful
deadlifts
5x60
5x100
3x140
3x160
3x160
Some gun work
ab pulldowns
10x56
10x56
12x56
Thought of the day: everyone can train and push themselves when things are going well, true test comes when things go badly.
mike_martin04/01/07 @ 17:19
i got cold 
s**t happens, went to the gym anyway, i am sick of being suboptimal.
Weak training will continue for 2-3 weeks still, but i will persevere.
Could not do push presses or planned shoulder work, because of massive DOMS in my shoulders from wednesday. Legs are also in great pain.
No numbers this time, because i just mocked about:
machine rows, narrow parallel grip
warmup
5x12xstack
rear delt flyes, machine x 3
rear delt, dumbells x 3
lat raises x 2
Tri pushdowns and guns, couple sets
s**t happens, went to the gym anyway, i am sick of being suboptimal.Weak training will continue for 2-3 weeks still, but i will persevere.
Could not do push presses or planned shoulder work, because of massive DOMS in my shoulders from wednesday. Legs are also in great pain.
No numbers this time, because i just mocked about:
machine rows, narrow parallel grip
warmup
5x12xstack
rear delt flyes, machine x 3
rear delt, dumbells x 3
lat raises x 2
Tri pushdowns and guns, couple sets
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