my road to the lancs and cheshire uniquipped

this is my first bench workout for my new 12week workout program

warm up with bar 10 reps

warm up 40kg 8 reps

warm up 60kg 8 reps

then 3 sets @ 70kg 8 reps

cool down 60kg 12 reps

plan 2 keep adding 2.5kg each week till only at 1 rep hopeing to rep 100kg 3 reps in 12 weeks

22nd of feb firt day squatting on new workout

started 10 reps with bar warm up

warm up 8 reps @ 60kg

warm up 8 reps @ 90kg

then 3 sets of 8reps @110kg but only got 5 on last set was to tired thats my excuse anyway

then last set @ 80 kg to failiure speedy reps back on thursday to post my deadlift workout.

hi mate !! welcome to the site , best of luck with the lancs n cheshire !!

my oh my that deadlift is close to 200 !!!

planning on adding 2.5 kg on each lift each week and hopeing to hopefully push a (100kg-105kg bench) and a (147.5-150kg squat) plus a (202.5-205kg deadlift) all uniquipped plus only just started workinout 2 mth ago these figures hopein 2 lift halfway through (may) as goin to compete in lans and cheshire on 24 may even might try 2 compete in 67.5 catigory if not just stay in 75kg.

Good luck with it mate

plus also forgot to say i qualifyed at the north west raw bench on 15 feb got 90kg lift and 2 misslifts @95kg bk an the 2/3rd may for the bench and 24th at lancs and cheshire 4 all 3 lifts.

hopeing to get squats up to 160kg and bench up 2 110kg or 115kg plus deadlifts up2 210kg-215 as i can do 205kg with straps just need to work me grip all hopein 4 at the end of 2009 then will leave me with a total of 480-490 who thinks this aint possible plus hopein 4 good gains as just a beginner and will shock my body into quick gains hopefully plus im guna try be bout 70kg at the end of all this 2 get bk to me on what u guys think of this possible or not progress.

this is my first deadlift day on new programme

warm up 8reps @ 40kg

warm up 8reps @ 60kg

warm up 8reps @ 100kg

warm up 8 reps @ 140kg

main 3sets of 8 reps @ 160kg

cool down speed reps just 12 reps @ 100kg

plus done upper back,traps,calfs and interval training on bike.

Hi mate. Do you do no assiatnce for bench/squat/dead?

I would try to do some CGBP for bench, and some hammies for squat if you can

bench day added 2.5kg to the bar my workout went like this.

warm up 20 reps with bar

warm up 8reps @ 40kg

warm up 8 reps @ 60kg

then 3 sets of 8 reps @ 72.5kg

and finished with 14 reps failed on 15th @ 60kg

then my abs i did 50 crunches,2sets of 20 leg raises,20 sit ups with 5kg plate.20 sit ups with 10kg plate,15 sit ups with 15kg plate,12 failed at 13 with a 20kg dumbell on chest and finished with 50 more crunches ill be fu**ed tomorra after this also did 20mins interval training on treadmill steady 5.2mph then all out @ 10mph on incline of 15 not easy just try it ull find out. back sunday with up dates on squat same weight 110kg but this time that last sets goin up 8 times instead of just 5

i forgot to add to last bench session i did

3 sets of flys with the 20kg dumbells @ 8 reps

3sets of decline bench 6 reps 30kg dumbells

3 sets of incline bench 6 reps 27.5kg dumbells well only got 5 on last set.

bicep and forearm (grip) day

biceps bar + 30kg bout 40kg altogether 1st set @ 8reps 2nd @ 7 reps 3rd @ 5 reps then took off 2.5 kg and done 8 reps.

(superset)hammer curls 17.5kg dumbells 10 reps,12.5kg 6reps,10kg 5reps,5kg dumbells done 30 and got bored no 7.5kg dumbells in gym whats goin on there then.done 2 sets of this.

2 sets consentration curls 10kg 12 reps

2 sets on pulley machine standing curls 7 plates 12 reps then 8 plates 8 reps.

forearm work 20kg bar 20 reps 1 set

2 sets bar +2.5kg 15 reps

2 sets bar + 5kg 10 reps

wrist cruls 20 reps 4 sets with 30kg then finished with cardio interval training on bike 4km 10mins not to much back on squats tomorra

thats a lot of high repping ?

Good luck with it mate, but agree with Paul - a lot of reps in there.

ye it is a lot of high repping but will be comeing down through the weeks eg. 8reps keep adding 2.5kg to bar so it works out as 2 weeks from contest ill be at 1 rep max and hope fully get at least 5kg on each lift betta off as i just started martin 1956 sorted routine out 4 my body to get used 2 he heavy weights.

ill see how it goes anyway lads but nice 1 anyway.