Twitter Facebook Who's Online - 0 members and 117 guests

Chris's attempt at getting stronger

Users viewing topic: & 1 Guest

12345678910 ... ... 4344454647484950515253

CJR		Chris's attempt at getting stronger	08-01-2013 @ 09:19
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 03.10.2015 @ 13:30 PM by CJR Thought it was about time I started a journal on here. Been keeping one on the MP forums for a few years now but it's always nice to get input from a variety of sources. I'm 22, been strength training (properly) for about two years now, mainly doing routines such as the Texas method, madcow and 5/3/1. Recently switched over to a westside-style workout to see what I can get out of it. I train at Bethnal Green Weightlifting Club in London and competed in my first powerlifting competition in December, totalling 455kg (at 98kg BW). My next competition is in Hitchin on the 10th Feb. The plan is to continue entering comps and hopefully hit a 500kg total before 2013 is up! Anyway, the lifts: Squat (belted) - 157.5kg Bench (TnG) - 105kg Bench (paused) - 97.5kg Deadlift (sumo) - 204.5kg (the bar weighed 17kg which is why this number is weird :s) I occasionally upload youtube videos to my channel, including ones I took at the London olympics so if you're interested, the address is: www.youtube.com/user/chrisryan90 Start of 2014 training Start of training in Taiwan after 2 months off
CJR		...	08-01-2013 @ 09:21
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	ME lower squats beltless 105x5 105x5 122.5x3 122.5x3 122.5x3 tough. wasn't happy with any of these. rack pulls - from below knee 140 for 8 singles. Last one conventional just for kicks. All fast anyway seated GMs 50x15 50x15 GHRs BW+5kg x 8 +10kg x 7 pullthroughs/band curls 2 sets of 12 on each machine rows 35 - 5 sets of 6 abs Squats are going nowhere atm. Legs just constantly feel so tight, squatting with the bar is painful despite all the stretching. quads and IT band are causing the problem in particular. Don't think it's systemic overtraining as my bench feels ok and I'm not particularly lethargic throughout the day. Going to ice a lot more and try getting to bed before 11 each night! Will probably skip squats on Thursday or do them light.
CJR		...	08-01-2013 @ 20:50
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	ME upper bench 80x5 80x5 80x5 80x5 80x5 close grip bench - with 3 board 70x3 70x3 75x3 75x3 paused 75x3 paused JM press 40x12 40x12 DB tricep kick ups on floor 10x12 10x12 DB shrugs 40x3 40x3 40x3 Yates' rows 90x5 90x5 80x5 one arm DB press 20x5 20x5 20x5 cheat curls 40x7 40x7 40x7 Meh. Reconsidering February's comp (10th) as I'm off on holiday for 2 weeks on feb 25th. So might be better served by skipping the comp and just building strength up to the holiday, rather than building to the comp, recovering for the week after and then essentially going straight on holiday for 2 weeks. Still got time to decide anyway. If things keep going the way they are I don't think I'll be able to improve on my total in time... :s
CJR		...	10-01-2013 @ 20:36
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 10.01.2013 @ 20:37 PM by CJR So got forced into doing squats again... RE day bench - with mini red bands 72.5x5 72.5x5 72.5x5 all fast DB floor press 35x3 37.5x3 40x3 40x3 40x3 JM press 52x7 52x7 52x7 squats 107.5x5 107.5x5 107.5x5 107.5x5 beltless. All tough :s good mornings 60x5 60x5 60x5 Alternated with DB rows 37.5x10 37.5x10 Rest times were pretty short but still didn't have time for GHRs, reverse hypers, abs and curls. So f**ked right now. Instead of going to bed before 11 every night I've been getting approx 4 hours sleep...and waking up in the middle. Feels like I'm overtrained right now, squats felt super heavy.
CJR		...	14-01-2013 @ 20:51
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 14.01.2013 @ 21:25 PM by CJR Had a massive reply typed out on my phone and lost it all :@ Had LOTS of rest over the weekend so was feeling good today. Gym had two brand new Texas Power Bars so had a play around with them. Changed squatting technique so that it's now basically a low bar oly squat i.e. torso much more upright with more bounce in the hole. ME lower squats - belted, with small chains (~6 kg each) 130x3 worst set of the bunch, need to do more warm up sets 130x3 130x3 130x3 130x3 rest of these were great, no problems deficit sumo deads - off 3 mats ~ 5 inches. Beltless 120 for 3 singles. laughably slow. Need to work on these. 100 for 3 singles. Running out of time so the following was done alternated with minimum rest. GHRs BW +10 x7 BW +10 x5 BW x 10 band pullthroughs 2 sets of 10 machine rows 35x7 35x7 40x5 40x5 40x5 decent situps/side bends 2 sets each That's more like it!! Squats felt great, nice and explosive. Lower back was probably rounding a bit at the bottom but that will improve with time. I'm not joking when I say tonight's squats were easier than Thursday's 107.5 sets!
CJR		...	15-01-2013 @ 20:43
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	ME upper bench 92.5x3 92.5x3 92.5x3 all easy!! close grip bench - with 3 board 70x7 75x7 77.5x7 tricep pushdowns 20x33 seated press - unsupported back 40x5 42.5x5 45x5 Yates' rows 85x5 85x5 85x5 seated DB cleans 20x8 22.5x8 hammer curls 15x8 15x8 15x8 pullaparts/weighed situps/side bends 3/2/2 sets respectively Good session.
CJR		...	17-01-2013 @ 20:43
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	upper and lower squats - with small chains. Beltless 117.5x3 117.5x3 117.5x3 117.5x3 117.5x3 tough DB rows 35x12 35x12 good mornings 80x3 80x3 80x3 belted. MUCH easier Dimmels 60x20 60x20 bench - with super mini red bands 82.5x3 82.5x3 82.5x3 82.5x3 82.5x3 assisted on final rep! Annoying DB floor press 35x5 35x5 37.5x3 37.5x3 37.5x3 tough! f**ked now! Had no time for JM press, shoulders, abs or any stretching! ok session considering though. Calves were the main obstacle for squats. Pain.
CJR		...	21-01-2013 @ 20:39
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	ME lower squats 140x2 140x2 140x2 tough. Form broke down a bit and bounced a little too much sumo rack pulls 160 for 6 singles. All fast Dimmels 60x20 60x20 machine rows 30x12 30x12 GHRs BW x 12 BW x 12 lat pulldowns 55x12 chinups 5 Squats were tough, new technique is a lot more difficult. Contemplating enrolling on the next weightlifting slot in March for one day per week alongside the 3 days of powerlifting. Feel like it's a waste going to such a good wl gym and not using it fully...
CJR		...	22-01-2013 @ 20:41
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	ME upper bench 95x2 97.5x2 100x2 rep PB!. All were comfortable! DB floor press 40x3 42.5x3 rep PB 42.5x3 JM press 45x10 45x10 45x10 machine rows 30x12 30x12 much easier than yesterday DB front raises - haven't done these in about 4 years haha 8x12 9x10 single arm DB press 20x8 22.5x6 Rest of the exercises were alternated to save time hammer curls 10x10 15x10 15x10 15x10 15x10 band pullaparts/dislocations/weighted situps/side bends Lots of each 5 hours sleep last night and I come out with that workout! Dead happy with it.
CJR		...	25-01-2013 @ 21:17
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Full body Squats Warmed up low bar oly-style. 130x3 Performed oly-style. tough 130x3 PL style. much better 130x3 PL style again. good GMs 60x10 60x10 GHRs/band curls/reverse hypers 2xBWx13/2 sets/2 sets Bench - with small chains 85x3 85x3 85x3 no spotter. all sets good CGBP - with 4 board, paused 80x5 80x5 80x5 decent DB rows 37.5x12 37.5x12 Fast DB Shrugs 37.5x5 37.5x5 37.5x5 Seated DB Press - Unsupported back 20x8 20x7 20x8 These were tough Tricep DB kickups 10x7 10x7 10x7 Abs 2 sets Good session. Thoroughly knackered now. Decided to stick with PL-style squats now (I know I can't make my bloody mind up!) as they do feel a lot more comfortable with low-bar. That first set of squats were pretty bad, the final 2 sets were good although pretty slow. Never been good with the speed on the squats anyway! Max squats on Monday, aiming for a PB!
CJR		...	28-01-2013 @ 20:33
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 29.01.2013 @ 10:06 AM by CJR ME lower squats 130x1 142.5x2 147.5x2 152.5x1 155x1 157.5xf ahh, no way near! Nvm... seated GMs 50x12 50x12 machine rows - light 25x10 25x10 25x10 Dimels 60x20 60x20 GHRs/band curls/reverse hypers 2 sets each Maybe would've got the 157 if I didn't have all the run up sets but who knows. Didn't match my PB but tbh I'm a bit surprised I got 155 considering how training has been going lately. Max bench tomorrow then max Deadlift on Thursday lol.
CJR		...	29-01-2013 @ 20:44
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 29.01.2013 @ 22:25 PM by CJR Only a few hours sleep last night again. Always have trouble sleeping after maxing out. this happen to anyone else? :s ME upper bench 80x2 90x2 95x2 100x1 105xf 105x1 equal PB. Really attacked the bar for this rep push press 60x4 60x4 wasn't feeling this at all today DB shrugs 3 sets hammer curls 17.5x8 17.5x8 17.5x8 rollouts 3 sets Got a feeling I did some other stuff but really can't remember. Thought I was on for a PB today but was quite fatigued
Luuuuuukey		...	29-01-2013 @ 21:08
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Well done on the bench PB.
CJR		...	29-01-2013 @ 22:31
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	cheers matey. That's the best form I've managed 105 with so fairly happy with that. I need to get some more videos uploaded ideally.
CJR		...	31-01-2013 @ 20:30
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	squats 122.5x3 122.5x3 122.5x3 all easy and fast sumo deads 140x1 160x1 180x1 slow 200xf f**k right off!! Did not budge a mm! Had another attempt but nothing there. 180x1 fast 180x1 180x1 GMs 60x7 60x7 60x7 GHRs BW x 12/10/10 pullthroughs 3 sets was supposed to do some light bench and upper assistance but was too Pissed off at the deadlifts and couldn't concentrate. Think it's the first time I've failed 200. Shouldn't let things like this annoy me so much but can't help it really... This whole 'no deadlifting in order to get stronger at deadlifts' thing really does not work for me...

12345678910 ... ... 4344454647484950515253