Aiming for mediocrity
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| Lionel_Rich_Tea |  | Aiming for mediocrity | 28-05-2014 @ 20:28 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | So im looking to start working out properly as im not feeling any twinges squatting or deadlifting light weight so will be very tentatively working up those lifts. Short term goals are to get back to my old PBs and a 160kg bench to break the 350lb mark and shift some weight Current Previous DL 120 160 SQ 100 137.5 BP 157.5 105 I'll be on atleast 4 days a week focusing on the powerlifts plus overhead and mostly cycling for cardio Tuesdays OHP Thursdays Squat Saturday Bench Sunday Deadlift long term id like to hit 2xbw for squat an deads an 200kg bench all help and pointers greatly appreciated as im pretty basic in my training | ||
| Lionel_Rich_Tea | | ... | 28-05-2014 @ 20:46 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | so planned for the usual gym session yesterday but the offer to train in a shed was to much to resist, 1st time working out on my mates stuff an weights felt off by a fair bit compared to gym ones his 15s felt closer to 20s i dunno if thats likely as he did say it was just a crappy set from argos or wherever. Still feeling it from weekend benching a little in upper right arm but not too bad but didnt wanna go to flat out as happy to make a little progress often strict press warmed up to 50x5 70x3 70x3 70x4 70x 3 was a pb so happy getting the 4th on the last set might have had an ugly 5th dumbell front raises nice an light 10x3 at 12.5kg seated dumbell press 22.5kg 4sets of 15 and 1 20+ would normally use the 30s but could only get 22 on each dumbell finished up with a few rounds on heavy bag an pads didnt feel the best but happy to get a PB in there, hoping to eventually strict press bw, current max 82.5 | ||
| Lionel_Rich_Tea | | ... | 29-05-2014 @ 14:04 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | Wasnt ideal today as both racks where occupied by a pair doing press ups an hang snatches so had to mix the order around Leg press 4x6 at 220 piss easy weight obviously as wanna build up slow, did really slow reps felt nice an easy no pains in the hip which previously stopped me leg pressing or squatting calf raises 3x15 140 squats 3x10 50 felt like an arse going so light but havent done a set with more than the bar so just gonna add 5kg a week slowly droppin the reps, plus gives me a chance to get the form down powerclean 50x5 60x3 70x2 2nd repat 70 was ugly, barely dipping at all have to work on that 25min cycle at 30km pace won by 6 secs think pb is 31secs but good after 1st leg session | ||
| Lionel_Rich_Tea | | ... | 30-05-2014 @ 17:03 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | cardio day 2000m row 7.53 alternating seated hammer curls worked up to 3x6 at 17.5kg 12.87km cycle in 26.32 x trainer 5miles 18.30ish 2000m row 8.49 was ruined after 3mins | ||
| Lionel_Rich_Tea | | ... | 01-06-2014 @ 10:55 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | yesterdays bench session warmed up on incline as bench/racks were busy barx12 40x8 60x6 60x6 bench 60x8 100x3 120x2 135x3x3 last set was tough didnt feel like i broke form at all so quite happy incline dumbell press on 2 levels above flat probably 30-35 degrees 15x10 22.5x10 30x10 32.5x10 35x10 weight was nice an easy concentrated on slowling the reps down as cant managed to get higher weights safely upto position an no one about that id trust to help, is there a secret to getting them too chest? i currently kinda deadlift the dumbells rest aginst my knees an then sit down rolling back an curl them while flicking up with knees started to shake rather odd through legs when changing to cgbp hadnt eaten that much could be why 105x5 x3 moved my grip in closer than normal as my normal bench an close only seem to be 3-4ish" difference in grip felt very weak with the shaking so skipped dumbells flyes | ||
| Lionel_Rich_Tea | | ... | 15-06-2014 @ 13:03 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | yestrday, first training session in two weeks due to being ruined by stomach virus an chest infection. felt strong but no stamina after a couple of heavy reps flat barbell bench bar x 12 50 x 10 70 x 100 x 5 120 x 3 120 x 3 120 x 5 barely got third rep both sets but taking shorter breaks 3rd set got a comfortable 5 as seemed to take ages to get warmed up but was majorally fatigued by then incline dumbells upto 35s for 10 10 12 15 1min rests incline flyes heavier weights hurt right bicep so went loweran slower with reps 12x3 15kg good burn 10min biker pacer race won by 32secs maybe should of went 15mins as was easy but didnt wanna push 1st session back | ||
| Lionel_Rich_Tea | | ... | 23-06-2014 @ 19:01 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | pbs in last week 5rep bench 130 95push press 85 strict | ||
| John | | hey | 23-06-2014 @ 22:07 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Post Edited: 23.06.2014 @ 22:08 PM by John So sounds like your getting back into it from injury? Same here hope it goes well sensible to start gentle.I'll be watching your journal with interest.with dumbbell inclines coz I'm still sat up kinda I get the dumbbells to my shoulders before I sit.I use the knee ups when I'm doing flat don't know if that helps.good luck oh PS great tittle for training log :-) :-) | ||
| Lionel_Rich_Tea | | ... | 25-06-2014 @ 18:47 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | John said:So sounds like your getting back into it from injury? Same here hope it goes well sensible to start gentle.I'll be watching your journal with interest.with dumbbell inclines coz I'm still sat up kinda I get the dumbbells to my shoulders before I sit.I use the knee ups when I'm doing flat don't know if that helps.good luck oh PS great tittle for training log :-) :-) yeah i pulled an spasmed my back up pretty bad a while ago an it left me with some imbalances that made even light barbell work for the back painful now it seems to have sorted itself i can atleast go light an work up. been totally pain free still now so fingers crossed if i dont push to hard to soon i should be good. today squats worked upto 80x8 then 100x3 slow pauses especially for the 100 maybe 3 seconds at bottom, much easier for me to hit depth now think the low an slow approach has improved flexibility a lot other leg stuff followed 10x3 bench 100 easy an felt strong but didnt wanna wear myself out for heavy benching at weekend but wanted a pb today ended up getting 100kg push press, quite pleased with hitting triple figures overhead look forward to stricting that maybe by end of year. was asked if i needed a spot for that no idea how you spot someone over head | ||
| Lionel_Rich_Tea | | ... | 25-06-2014 @ 18:58 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | plus 70kg 3 rep pb for zercher squat, 1st an possible last ever reps | ||
| Lionel_Rich_Tea | | ... | 29-06-2014 @ 15:25 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | crappy bench session yesterday worked up to 140 then failed 150 struggled for to long with it should of just let it go ruined the rest of session today powercleans upto 70x3 75x3 75x2 deadlift upto 120x3x3 140x1 140x1 barbell row 60x8x3 dumbell row 25x10x3 alternating hammer curls 17.5x6x3 10s straight after for 8 then 12 15 10 slow with 45seconds rests | ||
| Lionel_Rich_Tea | | ... | 06-07-2014 @ 17:11 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | Post Edited: 06.07.2014 @ 19:43 PM by Lionel_Rich_Tea couldnt get a session yesterday an only quick one todaybench worked upto 140 for 5 singles powerclean 70x2x8 deadlift 100x5 120x3 130x2 140 150pb | ||
| Lionel_Rich_Tea | | ... | 13-07-2014 @ 12:28 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | yesterday bench warmed up with bar an 60 for lots 80x10 100x5 120x2 130x3 thought id misloaded the bar down to 100 or something as felt super light 140x1 150x 1 155x1 missed 160 got slightly out of line on 155 an had to grind it out didnt plan on maxing out but think i have 160 in me on a good day now as couldnt concentrate as 3 young pricks were arsing about making bruce lee style kung fu noises an grunts while curling baby weight lucky i was in rack rather than on regular bench as would probably of put t**ts thru mirror if theyd got me pinned with 160 after that 140x2x2 140 130x2x2 130x3 | ||
| Lionel_Rich_Tea | | ... | 19-07-2014 @ 13:43 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | not been able to do much this week as putting weight on fit was real painful blistered an ripped them up a treat so just light overhead an squats for a few sets been swiimming a fair bit an i am impressively awful at it, hopefully should be able to bench later as shouldnt be to much foot pressure an they healed up a bit now. tempted to got for 160 although think hammering the 140s for 2s an 3s might be the better choice but i will see how it goes if i feel strong might as well push the boat out | ||
| Lionel_Rich_Tea | | ... | 19-07-2014 @ 19:51 |
Dunkin' on the celing. Member 5200, 224 posts SQ 152.5, BP 160, DL 190502.5 kgs @ 129kgs UnEq | heat seemed to take a little out of me today bench 140x2x2 140 140 close grip bench 110x8x3 incline bench 80x5x3 dumbell incline 30s 8x2 10x2 some flyes but even light was strain in shoulder so skipped it hard cycle 15mins very ruined | ||