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KIngham

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kingham22Icon...04-06-2014 @ 11:58 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		last night body weight was down to 146 so happy days cheat day today. and also last night shift. so as normal no sleep before this lot

had to go to the gym at the end of the road due to the weather

dumbell seated overhead press
12@25
6@30
6@37.5
f@40 getting them onto shoulder and sitting down they fell forward so sacked it off not worth injury
12@25
8@25

paused front squat beltless
3@60
3@100
1@120
1@130
1@140
1@147.5 pb and daily max
5@100

power snatch ( not done them in ages but was loads of fun)
3@20
3@40
3@60
3@62.5
3@65
3@67.5
3@70
3@72.5
1@80
1@82.5
1@87.5 close to my pb no press out and beltless must be postioning gainz from losing timber

some chest and tricep shizzle

crosstrainer 15 seconds balls out at resistance level 75 out 100
45 seconds plodding along at level 50
for 15 mins it said I burned 300 cals but that probably based on a 75kg normal person
kingham22Icon...05-06-2014 @ 16:02 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		last night sat on sofa went to get up then simultaneously got cramp of death in both hamstrings. its the worse cramp I have ever had hurt for hours and were incredibly tight this morning

today
back squat on axle beltless
3@34 x2
3@84
2@114
1@134
1@154
1@164
1@174
1@184 daily max

log one motion
3@42
1@72
1@82
1@102
1@112
1@117
1@119.5 daily max
f@122 clean was to slow

2 and a half mile walk/run took 30 mins exactly ran the first full mile which I am quiet happy with
KevC86Icon...05-06-2014 @ 22:44 
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Member 5141, 4469 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		Great progress with the dieting, 10kg off and solid strength levels throughout, be interesting to see if it stays that way for the whole diet, any idea of a "target" bodyweight?
kingham22Icon...06-06-2014 @ 08:51 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
KevC86 said:Great progress with the dieting, 10kg off and solid strength levels throughout, be interesting to see if it stays that way for the whole diet, any idea of a "target" bodyweight?


cheers but to be honest when u have so much weight to lose its quite easy losing the first couple of stone without too much being affected. plus I have purposly choosen lifts I have not done that much before like all the beltless squatting and pull ups so its easy to come by pb's

target weight I dont really know maybe 130kg.
kingham22Icon...06-06-2014 @ 23:02 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

18 inch deadlift
3@70
3@120
1@170
1@210
1@250
1@280
1@300 easier than the 280 couple of weeks ago was tempted to go heavier but managed to abstain

paused back squat on axle beltless
3@74 1@104
1@124
1@144
1@164
1@174 daily max was hard work

wide grip chinups
bwx1/1/1/1
bw minus red bandx2/2
bw minus purple bandx1

underhand row
12@70 4sets

fat handled farmers
70kg x 80meeters x2
70kgx60 meters

1 mile and a half jog just less than 16 mins no walking at all
little_aIcon...06-06-2014 @ 23:09 
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still a devious weightlifting bastard
Member 43, 14379 posts
Like your training mate. It looks furious, and you know I'm a fan of furious Wink

Think we all feel the need to get as big and strong as we can (it's why most of us start this stuff in the first place), but once that's done and we've answered our own questions it's important to fit up and bring buff back. Good luck with the leaning up fella. Oh, and training in the morning after a night shift is hardcore. Respect.
kingham22Icon...08-06-2014 @ 18:22 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		thanks mister littler for gracing my training log

today

log
3@42
3@72
1@82
1@102
1@112
1@122
1@124.5
1@127
1@129.5 Daily max
f@132
f@132
log clean
1@142
1@162 pb should stop these now as can clean way more than I can press
log
3@102
3@107
3@112

didnt really relise how much volume I had done on log as for me all sets from 122 were working sets

front squat
3@20
3@70
2@100 lat felt funny
1@110
1@120 pushing my elbows high was causing pain In my upper back. I tried unracking this weight a few more times but my confidence to hold the weight

close grip bench 350 method@ 80kg
managed 29 total reps tad too heavy

some laterals, curls and band press downs


1 and a half mile jog
kingham22Icon...11-06-2014 @ 20:10 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		might have to sac front squatting off for a bit as pain in lat keeps coming on and off. also back squatting even using a really wide grip is making my biceps sore so mayday

Back squat on axle beltless
3@34
3@84
3@104
1@134
1@144
1@154
1@164
1@174
1@179 daily max
f@184
2@134 x2
2@144
3@144
2@144

log one motions
3@42
3@62
1@82
1@92
1@102
1@112
f@122
1@122 daily max
f@124.5
2@102
2@107

pull ups
3@bw first rep was explosive as f**k went down hill quickly thou
2@bw 4 sets
1@bw+10kg
1@bw+12.5 pb

barbell row 350 method @100kg
46 total reps

tyre drag 15 seconds working 45 rest
need to shorten rest periods as it was easy

bodyweight 145
kingham22Icon...13-06-2014 @ 13:54 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		training after night shift

starting to feel like I should switch my training style. this squatting and logging everytime i trained was working quite well but with the introduction of calorie restrictions and a bit of cardio and its becoming taxing doing the daily maxes as I am struggling to get to 90% of 1rm. will give it another month with some slight changes and if I am still the same I may swop to 5/3/1 ( and use more than conservative1rm to vuide the percentages)

log
3@42
3@62
1@82
1@92
1@102
1@112
1@119.5
f@129.5 locked it out but head wasnt threw and battled it and wasted alot of strength in fro t delts doing so
1@122

strict log
5@82
5@82
4@84.5 dont what happened to the fifth

safty bar squat beltless
3@55
3@105
1@135
1@145
1@155
1@165
1@175 default pb and daily max

log off chains (20th link) plus red bands
3@42x2
3@52
3@54.5
3@57 x2

bench
5@100 x5

1.5 mile jog
kingham22Icon...16-06-2014 @ 13:38 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		wasnt feeling quite up for today even thou my training partner made a welcome return. I had worked saturday night a d not slept sunday day at all so guessing I am just run down

deadlift
3@70
3@120
1@150
1@190
1@230
1@260 hard work and f**ked my hip doing it
wanted to do more reps at light weights but even 170 killed my hip

jt safety bar squat beltless
2@15
3@55
1@105
1@135
1@145
1@165
1@185 daily max and pb

chin ups
1@bw x4 these were harder than last week

pedlay row
12@70 3sets

1.5 mile run 15 mins 11seconds
Benfrancis1993Icon...17-06-2014 @ 00:43 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq		When you did your 285 squat, what was your best triple mate?
kingham22Icon...17-06-2014 @ 09:14 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
Benfrancis1993 said:When you did your 285 squat, what was your best triple mate?


if I remember correctly 250. but it was done in the same session
kingham22Icon...17-06-2014 @ 20:22 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		today

log
3@42
3@62
1@82
1@92
1@102
1@112
1@122
f@127

log strict press
2@82
2@92
2@102
1@112 probably another rep there if I wanted to grind it out

front squat beltless
3@20
3@70
1@100
1@120
1@140

cgbp 350 method @ 80kg
32 total reps

some lateral raises

2.5 mile jog about a quarter mile walked after the first 2 mile
kingham22Icon...20-06-2014 @ 15:59 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
Post Edited: 21.06.2014 @ 05:17 AM by kingham22
body weight down to 143.5kg

decided on change of programme without giving it another month. when I am back eating more and doing other stuff that helps strength I may switch back as it felt very productive when caloires werent restricted.

today
squat on axle beltless
5@34
5@84
5@104
5@116.5
5@134
5@154 ment to be a 5+ but all the maxing I have been doing this felt weird. was a p.b. thou

ghetto gulte ham raise
10@bw (little assistance from hands at start of the rep)

pull up (most of these sets were done inbetween the ghr sets)
bwx3/3/2/2/2/2/2/2

weighted plank all sets for 30seconds
5kg
10
15

fat handled farmers
100kgx20 meters x4


2.5 mile jog no walking
kingham22Icon...23-06-2014 @ 13:19 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		mixed bag today training after 3rd 12 hour night shift. big ball of ginger mans kriptonite blazing in the sky cant think of anymore excuses so here goes

bench
lots@20
5@70
5@70
5@77.5
5@87.5
9@100 I may have set my training max to low but wont do me any harm
13@77.5

log one clean then strict press for reps
10@62
10@62
10@64.5
10@62
8@62 I cannot for the life of me explain just how hard I found this at this punny weight

karlsen laterals supersetted with barbell curls 5sets

overhead extensions with log 3sets of 6 these were awkward

conditioning was ment to
warm up then 15 intervals of 15secs run 45 seconds jog

managed 5 intervals then switched to 15seconds run 45 walk

then the timer on me phone f**ked up and I did a run of 45

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