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From woefully weak to unremarkably mediocre?

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Nimble		From woefully weak to unremarkably mediocre?	18-08-2014 @ 09:23
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 24.12.2014 @ 04:48 AM by Nimble Thought I'd finally start one of these journal things. One of the reasons I joined the site was to try and shame myself into improving… …But I've continued to be inconsistent, despite some lofty goals. This year so far has been difficult due to other commitments. Going to try and follow a 4-day Sheiko template for the next 20 weeks (similar programs are the only thing that have worked for me before). Me: soon 30, 6'3", about 96kg. Live/work in China, and have done for a number of years. Aims for the 20 weeks: - Complete program more or less as written - Bench 110, Squat 135 (currently prob only good for 120ish… !!), Deadlift 225. Shameful figures I know, but I think realistic. - Hopefully enjoy it. Main aims in gym are entertainment and feel healthy, anyway. Edit (17/10/14): Did my back in, so I'll be focusing on Bench for the remainder of this program. As I can't do Dead and Squat for now, I'll up the volume on Bench a tad. Accordingly, I'd like to get 115 by the end instead of the earlier target of 110. We'll see. Edit (23/10/14): Despite back injury, hit PBs (115 on bench and 150 on squat) beyond my initial targets. Only deadlift to go this cycle. I've adjusted the figures on the PB chart only to account for the odd 17kg bars at my gym (generally I just calculate them as 20kg).
Nimble		...	18-08-2014 @ 09:27
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 21.08.2014 @ 01:19 AM by Nimble Front Squat 40kg x 4 50kg x 4 60kg x 4 x 3 sets Bench 55kg x 5 65kg x 4 75kg x 3 80kg x 2 x 4 sets Squat 70kg x 3 80kg x 3 95kg x 2 x 4 sets Flys machine 4 x 8 Ab roller from knees 3 x 10 Nice session, but took a while.
Benfrancis1993		...	18-08-2014 @ 12:21
Cut toe in half = bad day. Member 4359, 3581 posts SQ 270, BP 140, DL 310 720.0 kgs @ 137kgs UnEq	Bench first mate. less stress on the shoulders that way
JackRevans		...	18-08-2014 @ 12:27
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	What do you do in China?
Nimble		...	18-08-2014 @ 14:33
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	The program seems to have a squat/bench/squat, in that specific order every Monday. Do you reckon i should just do it as programmed or switch it round? I do get what you're saying about shoulders. I've done a few different things here. Used to work at a coffee shop, but now I work for an engineering company. Where I live their are hardly any other foreigners but I really like the place. Pretty relaxed pace of life, compared to much of the rest of china.
Nimble		...	21-08-2014 @ 01:18
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Deadlift to knees w/2s pause 90kg x 3 105kg x 3 125kg x 3 x 4 sets Bench 50kg x 5 60kg x 5 75kg x 5,3,7,4,6,8 (strange programming!!) Deadlift w/pause 5cm above knees 100kg x 3 115kg x 3 135kg x 2 x 4 sets Felt these in me abs... But not difficult Pull ups 4 sets of 6 Haven't done pull ups for too long. Embarrassingly difficult Good morning 60kg 5 x 5 Not a big fan of GMs, even light ones. Always felt like a weird movement. The programming might look a bit odd, but it's fun. Decent amount of variety.
Nimble		...	22-08-2014 @ 07:57
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 03.11.2014 @ 02:41 AM by Nimble Got some nice DOMS in my lats from the pause deadlifts last session, I think. Probably explains why I found the pull ups tough — I'd already destroyed my lats but didn't realise. Bench Press 50kg x 5 60kg x 4 75kg x 3 80kg x 3 x 4 sets Squat w/ pause just above parallel on way down 60kg x 3 75kg x 3 85kg x 3 x 4 sets I'm just following the programme exactly as written this first time round, but I thought these were good. I'm often out of position on the way down on squats, even light ones. This seemed to discipline me into good shape. I feel like if you watch a good squatter with bad mechanics for squatting like Tom Martin, the decent is really controlled. "Board" bench press (actually a 1" thick book) 65kg x 3 75kg x 3 85kg x 3 x 2 sets 90kg x 2 x 3 sets DB Flys 8 x 4 sets Hypers 8 x 4 sets
Nimble		...	23-08-2014 @ 10:20
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 23.08.2014 @ 10:31 AM by Nimble 3" Deficit deads 70 x 5 90 x 4 110 x 3 140 x 3 x 4 sets Incline 40 x 5 50 x 5 60 x 5 70 x 5 x 3 sets Block pulls (3" below knee) 110 x 3 130 x 3 145 x 3 160 x 3 x 4 sets Maybe a bit light? Dips. BW. 5 x 4 sets. I'll add a little weight to this in coming weeks. 32kg kettlebell swings x 10 x 5 sets Easy TRX rows 20 x 3 sets
Nimble		...	25-08-2014 @ 15:12
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Bench Press 50 x 5 60 x 4 70 x 3 80 x 2 x 5 sets Squat 60 x 5 75 x 4 90 x 3 95 x 3 100 x 2 x 5 sets Tricep Push Downs 8 x 4 sets Leg press 5 x 5 Flys 8 x 4 sets
Nimble		...	27-08-2014 @ 15:55
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Bench Press w/ (light) Chains 55kg x 3 65kg x 3 75kg x 3 x 5 sets As I said before, I'm just following the routine as written. I don't think I need all these alternative exercises (chains, boards etc.) at my level, but it's interesting to try different ones out.. Some of which may be keepers in my next, probably simpler, routine. Deadlift w/ pause 5cm below knees 90 x 3 105 x 3 125 x 3 135 x 2 x 5 sets DB Front raises, side raises superset 10 x 3 sets (light) 32kg Kettlebell swings 12 x 5 sets
Nimble		...	30-08-2014 @ 03:25
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Front Squat 40 x 4 60 x 4 70 x 4 x 4 Board Bench Press 65 x 3 75 x 3 85 x 3 90 x 2 95 x 1 x 3 sets Dips 6 x 5 sets Pull ups 3 x 8 sets KB Swings 32kg 14 reps x 5 sets
Nimble		...	30-08-2014 @ 07:38
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Bench narrow grip 50 x 4 60 x 3 70 x 4 x 4 sets Deadlift w/chains 90 x 3 105 x 3 125 x 2 x 2 135 x 1 x 3 sets Dumbbell press 15kg per side x 6 17.5 x 6 20 x 6 x 3 sets Bit too easy Leg press 50 x 5 90 x 5 130 x 5 170 x 5 x 3 sets Few curlz
Nimble		...	01-09-2014 @ 11:46
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Front Squat 55 x 3 65 x 3 75 x 3 x 3 Really fast. Bench Press 50 x 5 60 x 4 70 x 3 85 x 2 x 2 90 x 1 x 2 sets 80 x 2 x 2 Squat w/ pause on way down 65 x 3 75 x 3 85 x 3 95 x 2 x 4 sets Pull Ups 4 x 4 Good Morning 70 x 5 x 4 sets
Nimble		...	02-09-2014 @ 11:51
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Deadlift to Knees w/2 second pause 90 x 3 110 x 3 130 x 3 140 x 2 x 4 sets Bench 55 x 5 65 x 5 75 x 3,7,4,8,2,6 Deadlift off boxes 110 x 4 130 x 4 150 x 4 x 4 Flys 8 x 4 sets
Nimble		...	04-09-2014 @ 05:08
woefully weak Member 4748, 1513 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Board Bench 60 x 3 70 x 3 80 x 3 90 x 2 x 2 sets 95 x 1 x 3 sets Squat 65 x 5 80 x 4 90 x 3 105 x 2 x 5 sets Feeling quite fatigued as I've been training every day this week. Going away on business on saturday so no time for rest days. These were not very good. Bench + chains 50 x 4 60 x 4 70 x 4 x 4

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