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From woefully weak to unremarkably mediocre?

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NimbleIcon...22-03-2015 @ 09:52 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 26.03.2015 @ 00:51 AM by Nimble
Bench
100 x 1
110 x 1
90 x 1
100 x 1
110 x 1
120 x 1 - PB, very questionable form though!
90 x 5 x 5

Squats - Various
Playing around with pause, box and pins squats x 15 minutes

Leg-related machines - Various
Pump x lots of sets
NimbleIcon...24-03-2015 @ 12:29 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 26.03.2015 @ 00:49 AM by Nimble
Squat
120 x 2 x 2
125 x 2 x 2
130 x 2
110 x 10 - PB

Bench
95 x 2 x 5 set

Narrow Bench
80 x 13

Wide Bench
80 x 10

Leg Press
140 x 15, 10

Hamstring Curls
"6" x 20 x 3 sets

Reverse Flys Machine
"11" x 12 x 2 sets
deleted2_20210523Icon...24-03-2015 @ 12:32 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
NimbleIcon...24-03-2015 @ 15:26 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
kirkynick said:Nice bench PB.


Thanks. Chipping away at it, 5kgs at a time!
NimbleIcon...26-03-2015 @ 10:58 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
150 x 5 x 6 sets
...hook grip :6 left my straps at home. Thought thumbs were going to fall off at the end.

Incline bench/Pull ups superset
70 x 5 / bw x 5
75 x 3 / bw x 3
80 x 2 /bw x 2
x 3 ladders (30 reps total for each)
deleted2_20210523Icon...26-03-2015 @ 13:38 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
NimbleIcon...27-03-2015 @ 03:25 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
kirkynick said:
You need to update your stats don't you? Thought you'd done a 220kg deadlift?
How long you been out there now?


China? 6 years.

For my stats I always record 3kg less than the apparent weight, cause the plates and bars in my gym can be a bit light... A bit OCD, I suppose!
deleted2_20210523Icon...27-03-2015 @ 07:19 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
NimbleIcon...28-03-2015 @ 10:54 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Felt rubbish today. Not weak so much as really lethargic. Not sure why. Did some hiking yesterday which could be it.

Squat
110 x 5
115 x 3
120 x 2 x 2 ladders (20 reps)

Bench
85 x 5
90 x 3
95 x 2 x 2 ladders (20 reps)

BTN Press
40 x 15,10

TRX horizontal row
x pump

Rubbish session, made more disappointing because I'm probably not going to make it to the gym for a while as I'm going away on business.
NimbleIcon...07-04-2015 @ 10:11 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 27.04.2015 @ 06:09 AM by Nimble
My work and traveling about now means that there's no way I can follow a nice 12 week program. So i've decided to just have an A day and a B day and alternate them as work schedule etc. allows. A day is Squat/Push and B day is Hinge/Pull.

I'll have one primary lift for each of the four movements, and just do accessories by feel. I have minimum volume for each session on the main lifts (~1400%). Once I hit targets in each lift, I'll move on to another lift.

Lifts & Targets
Squat, Beltless - 145 x 1
Strict Press - 85 x 1
Sumo Deadlift, Beltless - 210 x 1
Barbell Row (not 100% strict) - 100 x 5


Edit (27/04/15): Can't train this way... Going to have to come up with another solution. Maybe I'll just forgetting trying to train while I'm away.
NimbleIcon...09-04-2015 @ 11:37 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat, Beltless
100 x 3 x 6 sets
110 x 2
120 x 1... Ugly rep

Front Box Squat (short pause, beltless)
60 x 5
70 x 5
80 x 5

Strict Press
60 x 3 x 7 sets

Reverse Flys Machine
"11" x 10 x 2 sets

Close-Grip Incline
60 x 12 x 2 sets
NimbleIcon...09-04-2015 @ 11:39 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Sumo Deadlift, Beltless
140 x 5
150 x 3
160 x 2 x 2 ladders (20 reps total)

Hamstring Curls
x some

Barbell Row
60 x 12
70 x 10 x 3 sets

Wide Grip Lat-Pulldown
10,10

Cable Row
15,15
NimbleIcon...14-04-2015 @ 06:41 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Messing around with some machines. A few squats.... No motivation to train at the moment. It's hard when you're away from normal gym, equipment, people. And not in control of your own diet and stuff.... Looking forward to getting back home.
NimbleIcon...15-04-2015 @ 11:28 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench Press
90 x 5 x 3 sets

Incline
60 x 15
70 x 6

Triceps Extension
pump x a couple of sets

Cable Row
1 set to failure
NimbleIcon...28-04-2015 @ 01:48 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
70 x 5 x 2
80 x 5 x 2
90 x 5
100 x 5
110 x 5,3,2

Bench
60 x 10
80 x 8,8

Pull Ups
bw x 10,8

Tough first day back after a month of doing almost nothing.

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