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siono91IconDay 106-09-2010 @ 21:00 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
Post Edited: 06.09.2010 @ 21:19 PM by siono91
I've just started training again after nearly a year out of the gym. I weigh 86.5kg..
Push Press
3x 50kg
3x 55kg
2x 60kg
1x 65kg

Any advice on how to increase this would be very welcome?
plonkerIcon...06-09-2010 @ 21:27 
The world famous projectile vomit master
Member 1293, 443 posts
SQ 210, BP 155, DL 280
645.0 kgs @ 105kgs UnEq
not trained for a year?? do some high reps.. build a bit of muscle first try GVT 10x10 60 secs rest between sets you won't need a lot of weight...as by set 6 your shoulders will be fried... its a bit gay bodybuilder..... and not much good for seasoned trainers (for strength)

but its a good start before upping the intensity with something like 5x5...
siono91Icon...06-09-2010 @ 22:05 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
cheers mate i'll give that a go!
tlast2O12dudeIcon...06-09-2010 @ 22:08 
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Obvious Juicer
Member 1613, 1036 posts
SQ 185, BP 140, DL 220
545.0 kgs @ 66kgs UnEq
siono91 said:I've just started training again after nearly a year out of the gym. I weigh 86.5kg..
Push Press
3x 50kg
3x 55kg
2x 60kg
1x 65kg

Any advice on how to increase this would be very welcome?


After nearly a year, you probably should stay away from singles and doubles. You should do most of your work on the 5-10 reps range to build some volume, do that for at least 3 months.

You need volume right now, your push press workout only had 9 reps in it, you need at least 30 or if you can 50 reps. As many sets as you need.

Welcome! Stay strong!
spam_upIcon...07-09-2010 @ 12:23 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
alright sion mate! Good to see you on here.
siono91Icon7/9/1007-09-2010 @ 16:37 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
Deadlifts;
8x60kg
5x100kg
5x120kg
5x140kg
5x150kg
5x150kg

I stayed on 150kg for the last two sets as the last rep was a real killer at this weight..
tlast2O12dudeIcon...07-09-2010 @ 17:35 
Avatar
Obvious Juicer
Member 1613, 1036 posts
SQ 185, BP 140, DL 220
545.0 kgs @ 66kgs UnEq
siono91 said:Deadlifts;
8x60kg
5x100kg
5x120kg
5x140kg
5x150kg
5x150kg

I stayed on 150kg for the last two sets as the last rep was a real killer at this weight..



Good call, you managed to put more volume into it, if you had gone for 160 you would probably done 3 reps or so which is 480kg volume, and you did 750kg volume on th last set. Nice.
siono91Icon...07-09-2010 @ 18:40 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
I didnt think of it like that.. cheers mate
WiegieboardIcon...07-09-2010 @ 21:44 
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as crimson as my last victims underclothing.....
Member 899, 11361 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Nice session today dude.
siono91Icon8/9/1008-09-2010 @ 17:54 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
Bench Press:
8x50kg
8x60kg
5x70kg
3x80kg
3x80kg

Squat:
8x60kg
6x90kg
3x110kg
3x120kg

New pb on squat today very pleased!!
spam_upIcon...08-09-2010 @ 20:58 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
nice sesh siono, keep those ass to the ground squats goin mate!
siono91Icon11/9/1011-09-2010 @ 17:23 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
shoulders today;
dumbell workout,
5 sets of 8 reps on 20kg on shoulder press.
3 sets of 8 reps on 10kg on shoulder flys.
3 sets of 8 reps on 10 kg on rear deltoi flys.

all sets done with a 60 second rest between them.
siono91Icon13/09/1013-09-2010 @ 18:40 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
Squats:
8x 60kg
8x 90kg
8x 90kg
8x 90kg

I then went back to 60kg for 8 reps to work on my technique as i was only squattin parallel or just above.
WiegieboardIcon...13-09-2010 @ 19:09 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11361 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
good to see folks going back to work technique when they aren't too happy with what they've done. It's something I do quite a bit myself.
siono91Icon17/09/1018-09-2010 @ 08:38 
Member 1678, 25 posts
SQ 120, BP 110, DL 200
430.0 kgs @ 86.5kgs UnEq
Deadlifts;
i thought i'd try my 1rm today,
8x70kg
5x100kg
3x120kg
2x140kg
1x150kg
1x160kg
1x170kg
1x180kg (PB)

very happy with 180 on the deads Happy

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