Need a spot with those curlz bro?!
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| rich_86 |  | ... | 04-04-2015 @ 18:55 |
 Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Summary for the last 3 weeks: Week 1 Squats - 150kg (~80%) x 60 reps Bench Press - 100kg (~80%) x 60 reps Week 2 Squats - 160kg (~85%) x 40 reps Bench Press - 107.5kg (~85%) x 40 reps Week 3 Squats - 170kg (~90%) x 20 reps Bench Press - 115kg (~90%) x 20 reps | ||
| rich_86 |  | ... | 06-04-2015 @ 12:20 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Goals for this 6 week program are a 130kg bench and 200kg squat. Near enough back where I was, just lighter bw. | ||
| rich_86 | | ... | 06-04-2015 @ 20:58 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Week 4: Session 1 Bench 122.5kg x fail 122.5kg x 1 very easy and smooth. Changed bench which made a big difference. 122.5kg x 1 Counting this as 3 reps (with regards to the routine) as I put the effort in on the first rep and was spotted for only the last few cm's. Squats 180kg x 3 singles All fast and easy! Have gained strength! Wasn't expecting this until the 6th week. Pull Ups BW x 4 +20kg x 3 Military Press 60kg x 1 60kg x 1 60kg x 1 Curls Weighed in at 85.5kg | ||
| rich_86 | | ... | 08-04-2015 @ 20:37 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Week 4: Session 2 Squats 180kg x 1 180kg x 1 Bench 122.5kg x 1 122.5kg x 1 Pull Ups BW x 3 +20kg x 2 Military Press 60kg x 2 Core work Nothing was particularly easy today as went for a 3hr bike ride yesterday which ruined me. Weighed in at 86.2kg (Had about 6000 cals yesterday, normally have around 3000.) | ||
| rich_86 | | ... | 10-04-2015 @ 16:48 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Week 4: Session 3 Squats 180kg x 1 180kg x 1 180kg x 1 Bench 122.5kg x 1 122.5kg x 1 122.5kg x 1 Pull Ups BW x 3 +20kg x 3 Military Press 60kg x 1 60kg x 1 60kg x 1 Shrugs 60kg x 10 60kg x 10 60kg x 10 Weighed in at 85.3kg | ||
| rich_86 | | ... | 11-04-2015 @ 14:31 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Week 4: Session 4 Squats 180kg x 1 180kg x 1 Bench 122.5kg x 1 - Really good fast rep 122.5kg x 1 - Bicep tendon just gave up on life about half way up, so had to work a bit for this one Pull Ups BW x 3 +20kg x 2 Military Press 60kg x 1 60kg x 1 Deadlift 180kg x 1 180kg x 1 180kg x 1 180kg x 1 180kg x 1 Weighed in at 84.5kg | ||
| rich_86 | | ... | 11-04-2015 @ 14:34 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Summary for the last 4 weeks: Week 1 Squats - 150kg (~80%) x 60 reps Bench Press - 100kg (~80%) x 60 reps Week 2 Squats - 160kg (~85%) x 40 reps Bench Press - 107.5kg (~85%) x 40 reps Week 3 Squats - 170kg (~90%) x 20 reps Bench Press - 115kg (~90%) x 20 reps Week 4 Squats - 180kg (~95%) x 10 reps Bench Press - 122.5kg (~95%) x 10 reps Heavy work = over. Deload/speed week next week and then hopefully a 200 squat and 130 bench in the 6th week. | ||
| rich_86 | | ... | 11-04-2015 @ 14:35 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Also just a note to remind myself to do some hamstring accessory stuff. | ||
| rich_86 | | ... | 13-04-2015 @ 23:02 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Week 5: Session 1 Squats 120kg x 1 120kg x 2 120kg x 2 Bench 80kg x 3 80kg x 2 Pull Ups BW x 5 Military Press 45kg x 5 Curls | ||
| The_Lechamotive | | ... | 13-04-2015 @ 23:05 |
 balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210515.0 kgs @ 100kgs UnEq | Interested to see how this format works for you. | ||
| rich_86 | | ... | 13-04-2015 @ 23:27 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Cheers dude. I feel good for a 130 bench and 200 squat but we will see. I'm confident the routine is good. It's just I'm doing a load of mountain biking and lost a bit of weight whilst doing it so maybe I haven't given it the best chance to work. | ||
| rich_86 | | ... | 15-04-2015 @ 20:27 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Week 5: Session 2 Squats 120kg x 1 120kg x 1 120kg x 1 120kg x 1 120kg x 1 Bench 80kg x 1 80kg x 1 80kg x 1 80kg x 1 80kg x 1 Pull Ups BW x 5 Military Press 45kg x 5 total reps Core work | ||
| rich_86 | | ... | 22-04-2015 @ 21:10 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Been ill for a week and didn't get to finish the deload off. Squats Failed 200 but 160 and 180 were pretty fast. Went for a long rather intense bike ride yesterday so my legs were a bit jelly. Bench 120kg x 1 left it here as that felt heavy. Not sure if the belt and wrist wraps help tbh. Struggling for motivation with powerlifting right now, not because I failed that squat, but because it's such an intense endeavour which requires your complete focus if you want to do well. And right now I'm just not bothered enough. I know in the not too distant future I will want to get strong again so I'm going to tick over with a bodybuilding split. Need something fresh. Weighed in at 84.0kg | ||
| rich_86 | | ... | 22-10-2015 @ 08:55 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Post Edited: 22.10.2015 @ 22:44 PM by rich_86 (yesterday)Bench 20kg 40kg 60kg 80kg x 1 85kg x 8 singles 40kg speed Squats 20kg 60kg 80kg 100kg 120kg x 1 125kg x 4 singles Front Squats 20kg 60kg 100kg x 3 singles DB Press Plan is to get a little bit more jacked, lean and strong than I was. Starting carb backloading prep phase this weekend. Read the ebook and got the supplements. About a million times more expensive than I thought. Lifting plan at the moment is to get a load of volume (in terms of singles) in for the big 3. Learn to snatch, clean and jerk. And do some regular resistance training. Sounds a bit much, but I'm not going to push myself too often. Weighed in at 83.9kg | ||
| rich_86 | | ... | 22-10-2015 @ 22:48 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Pull Ups Shrugs Snatches Still just form work on snatches. Getting better, I'll get to a point where I'm happy enough to add weight in a months time I think. Atm I find it's hard to remember all of the cues every rep. | ||
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