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Mike_Hawkins		...	20-04-2010 @ 13:27
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Second session back, first upper body session in approx 6 weeks due to hand! Woke up with a migraine so haven't been able to eat much today, and feeling very dizzy! Before I started I had to wait for the bench, didn't mind much, the guys on it seemed pretty sound, shifting some big weights, but both were wearing flip flops... Bench - all low reps (5 and under) paused: Bar x some Bar x some more 40kg x 10 60kg x 5 60kg x 5 80kg x 3 - hands started slipping on the bar 90kg x 2 - comfortable apart from slippy hands 90kg x 1 - hands stopped me from doing 2 again 80kg x 5 80kg x 4 80kg x 3 60kg x 10 60kg x 10 Would have been a lot more comfortable if it weren't for the slippy bar, its so hot in the gym and I sweat profusly anyway! Chalk for benching it seems!! DB Row: 15kg x 10 25kg x 5 35kg x 5 35kg x 5 35kg x 5 25kg x 10 25kg x 10 CGBP (incline): Bar x some 40kg x 5 60kg x 3 - just not happening today 40kg x 10 40kg x 10 40kg x 8 Triceps were fried by this point! Cable pulls and curls to finish. Not bad I feel, not bad at all. The plan this week is to work up to a couple of heavy doubles or triples to see where I'm at, then 531 starts next week.
Mike_Hawkins		...	22-04-2010 @ 18:27
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Was not at all enthused to go to the gym today, don't know how some guys do a 9 to 5 then go to the gym, I was knackered doing an 11 to 3!! But dragged myself in, and, as per usual, was glad I did! Timmy, Vinny and co were in there which helped enthuse me! DL - really trying to focus on my gay (bent) back, was ok up until my top set, but its a start... 60kg x 10 60kg x 10 110kg x 5 - double overhand 110kg x 5 - mixed grip 150kg x 3 150kg x 3 150kg x 3 130kg x 5 130kg x 5 130kg x 5 110kg x 5 110kg x 5 Pleased with these, took my time, nice and easy apart from my hands are now shredded! Front Squats: 60kg x 5 90kg x 3 - would have been 5 but hit the safety bars on the third, so stopped there! 90kg x 5 90kg x 5 60kg x 10 60kg x 10 VERY pleased with these. Was going to go for 80 but Timmy nabbed the 10s so I used the 15s instead, glad I did tho! Hopefully I should have more than 100 in me atm?1 Oh and my new Do-Wins felt awesome. Assistance gayness DONE!! GOOD SESSION
Paul_D		...	22-04-2010 @ 19:52
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Very good s**t Mikey. Just go take a look at your "Aims" from the first page, great progess. (eg. 85kg front, you just did a few triples with 90... badass). So, what are your new Aims? Personally i'd like to see you; Squat- 140kg Bench- 110kg (Paused 105kg very soon) Deadlift- 180kg with a straight back (I need to work on this s**t too) Front Squat- 120kg Floor to OH- 80kg (this will happen very soon) Strict press- 70kg
Mike_Hawkins		...	22-04-2010 @ 22:03
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Haha, you're spot on paul!! Look back one page and you'll see my new aims, all as you've said, apart from the DL, but you're aim with regards to that is better I want that push press, it's been bugging me for a while!! We'll see what happens tomorrow
Mike_Hawkins		...	23-04-2010 @ 18:39
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Another decentish session tonight, have definately lost some upper body strength mind Strict Press: Bar x a few warm up sets 40kg x 5 50kg x 3 60kg x 2 60kg x 1 + 3 Push Presses 70kg x 1 PP 50kg x 5 50kg x 4 + 1 PP 50kg x 1 + 5 PP 30kg x 10 30kg x 10 The 30kgs were dead stop each time Cleans: 60kg x 3 80kg x F 60kg x 3 60kg x 3 Showed me how much of an 'all or nothing' movement this is, the 60s were EASY!! BB Row: Bar x 10 40kg x 5 60kg x 5 60kg x 5 60kg x 5 40kg x 10 40kg x 10 All quite easy, struggling to get the squeeze with the 60's tho, to go down a weight of sort of hitch, that is the question! Dips: BW x 12 BW x 10 BW x 9 BW x 5 - wanted atleast equivalent to 3 x 12 Pull Ups - double overhand, wide grip: BW x 10 BW x 5 BW x 3 - really fried by this point Home time 531 begins next week
Mike_Hawkins		NEW PLAN!!!	23-04-2010 @ 18:59
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Post Edited: 23.04.2010 @ 22:36 PM by Mike_Hawkins Monday: 531 Squat with downsets of 3 x 5 - 2 x 10 Good mornings 3 x 5 - 2 x 10 Shrugs 3 x 12 Ab stuff 3 x 12 Tuesday: 531 Bench with downsets of 3 x 5 - 2 x 10 DB Row 3 x 5 - 2 x 10 Close Grip Incline Bench 3 x 12 Face Pulls 3 x 12 Thursday: 531 DL with downsets of 3 x 5 - 2 x 10 (maybe...) Front Squats 3 x 5 - 2 x 10 Cleans 5 x 5 Ab stuff 3 x 12 Friday/saturday: 531 Military Press with downsets of 3 x 5 - 2 x 10 BB Row 3 x 5 - 2 x 10 Dips 3 x 12 Pull Ups 3 x 12 Kettlebell session twice a week and some other form of HIIT twice a week (on days of weight training) Thats the plan man
Dave284		...	23-04-2010 @ 19:40
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	I like where your head is at. Get your eat on!
Mike_Hawkins		...	23-04-2010 @ 21:15
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Cheers dave, eating is progressing!
Mike_Hawkins		...	26-04-2010 @ 23:23
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Post Edited: 26.04.2010 @ 23:33 PM by Mike_Hawkins Fecking AWESOME session today. Doing a swimming course atm, so went this eve. Pleasantly suprised to be joined by a certain Vinny! Thanks mate! Start of 531...again! Squats - last week felt kinda sluggish, so didn't know how it was going to go: Bar x 10 Bar x 5 - shoes on 60kg x 5 80kg x 5 105kg x 10 - max effort, VERY EASY, could of got another 5 atleast, decided to be a bit sensible tho... for once 100kg x 5 100kg x 5 100kg x 5 70kg x 10 70kg x 10 Very pleased with all that, the deload sets heavier than intended (Vins influence) but all felt NICE! Good Mornings - first time doing this properly, so taking it easy: Bar x 5 Bar x 5 40kg x 5 60kg x 5 60kg x 5 60kg x 5 40kg x 10 40kg x 10 All nice and easy, pleased! Calf raises SS w/ DB shrugs (gayest SS ever?) 120kg - 30g DB 3 x 12 on each Ab stuff Ah yes, then one more thing, Vinny was doing pull ups. I duly mocked him (only thing I could beat him in) and did some too: BW x 10 Then decided I needed to strap 30kg to me to be equivalent, wasn't so sure bout this but: BW + 30kg x 3 and 1/2 - got the 4th almost all the way up, not quite tho Suprising times! Done, long session, but fun! Very impressive squatting by Vin, nice to see!
VinnyfromCustardLand		...	27-04-2010 @ 13:36
JEDWARD Member 454, 980 posts SQ 225, BP 170, DL 275 670.0 kgs @ 106kgs UnEq	Was a good training sesh, and yep thanks for making a prick out of me on the pull-ups.
Mike_Hawkins		...	27-04-2010 @ 19:35
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Stict Press: Bar x 10 Bar x 5 30kg x 5 40kg x 5 50kg x 10 - quite tough 40kg x 5 40kg x 5 40kg x 5 30kg x 10 - all dead stop 30kg x 10 - all dead stop Think I may try and do all strict presses dead stop from now on. Cleans - 1st one PP: 60kg x 5 60kg x 5 60kg x 5 40kg x 10 - Hang Cleans 40kg x 10 - Hand Cleans BB Row: 40kg x 5 60kg x 5 60kg x 5 60kg x 5 40kg x 10 40kg x 10 Dips and Face pulls to finish Pretty easy all round
Mike_Hawkins		...	29-04-2010 @ 20:10
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Deadlift: 60kg x 5 (x3) 100kg x 5 120kg x 5 140kg x 10 - pretty decent, reckon another 3 or 4 in there 120kg x 5 120kg x 5 120kg x 5 100kg x 10 60kg x 10 All pretty good, kept form reasonably well, no comments of "how does your back do that" today! Front Squats: 60kg x 5 60kg x 3 - don't know why... 90kg x 5 90kg x 5 90kg x 5 60kg x 10 60kg x 10 Pleased to get all this, didn't feel as comfortable as last week, but perhaps didn't work as hard on the deads previously. I'll be keeping on this weight for a while I feel Core Stuff Done! Very impressive MP from Vinny and Timmy, lovely to see them strict pressing what I was deadlifting at that moment in time, and to put it bluntly, it wasn't 60!
Paul_D		...	29-04-2010 @ 21:48
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Missed this for the past couple of days... Couple of comments and Q's coming up... Good job on the 50x10 strict press, good s**t indeed. Why are you doing these "dead stop" 30kg reps? Good PP, nice to see a sensible weight, 80kg will be up in no time. Good job on the 140x10 DL, you mentalist, 10 reps on DL is a killer. I've done it twice in my life, instantly regrettable on both occasions. 90kg 3x5 FS is pretty decent, too close for comfort for my liking, i'll have to sort my FS out.
Mike_Hawkins		...	30-04-2010 @ 00:11
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Yo Paul!! Thanks mate, I'm reassessing the Deads atm, but next week it'll only be up to a max of 6, then 3 the week after. Dead stops with the MP is to take out the bounce aspect of the lift, what dya think? Similar sort of argument between TNG bench and paused I spose. But feels harder!!
Mike_Hawkins		...	01-05-2010 @ 13:46
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	Session with Vin, Tim and Fat Sam today, impressive stuff going on: Bench Bar x 10 40kg x 5 60kg x 5 77.5kg x 10 - simples 80kg x 10 - bodyweight challenge going on, vin got 14!! 70kg x 5 - all paused 75kg x 5 - paused 75kg x 5 - paused 60kg x 9 - paused, last one wasn't there DB Row: 20kg x 5 30kg x 5 35kg x 5 (x3) 25kg x 10 (x2) Incline CGBP: 40kgx 12 (x3) Pendlay row, got a masterclass in this: 60kg x 5 60kg x 8 80kg x 3 - wasn't happening 60kg x 8 Pull Ups: Bw x 12 (x3) VERY long session, but great fun. Good to meet sam and meet the other boys properly too.

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