REGISTER AN ACCOUNT
Who's Online - 0 members and 515 guests

New Training Journal start 2009.

Users viewing topic: & 2 Guests

12345678910 ... ... 8788899091929394959697

mikeypIcon...05-03-2009 @ 20:28 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins.

Squat
Bar x 20 reps
60kg x 5
80 x 5
100x5
120x5 added belt
130 x3
140 x 3
150 x 5

Sit ups on Decline bench (ie incline sit ups)!
3x12 reps holding 25kg plate paused at top to keep the tension on, trying to mimic breath holding whilst squatting.

Vertical Leg Press
1x15 @ 200kg
3x12 @ 250kg

Crunches on Ball 2x30

Pleased with this tonight, still feeling crap with this virus / cold which has gone on my chest. Could only squat one rep with 150kg not too long ago so a PB by far. Happy
Didn't go to failure on leg press, just got a bit more work in.
Booked a day off work tomorrow so gonna get some rest, no phone, no driving, blissGrin Wink
mikeypIcon...07-03-2009 @ 14:26 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Bench Press

Bar x 20 reps
40kg x 10 reps
60kg x 10 reps
70kg x 5 reps
80kg x 3 reps
85 x 3 reps
90kg x 4 reps (actually did 6 reps but overzealous spotter put 2 fingers under the bar when the bar showed first signs of slowing, I shouted leave it!! but the fingers appeared on rep 6 as well)
Angry he said he hadn't touched the bar but will claim 4 reps just in case.

Then 3x10reps @ 70kg

D/bell bench 3x10reps @ 25kg

D/bell supported row 1x15@ 25kg 3x12@30kg all paused at top.

D/bell Tate tricep press 3x12@15kg.
PhilKlidarasIcon...07-03-2009 @ 15:59 
Cut him some slack, he is an american
Member 311, 1751 posts
good lifting lately, i believe the term bell end applies to your spotterGrin Grin Grin
mikeypIcon...07-03-2009 @ 16:15 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
PhilKlidaras said:
good lifting lately, i believe the term bell end applies to your spotterGrin Grin Grin



Cheers Phil, LOL, I don't usually use a spotter but I am trying to get my technique right on the bench and the bar on the bench at JJB is well behind the head when in the right position to press, so you end up doing a half rep / half pullover to get the bar off!! so it's a trade off I guess and I was grateful for the spot to be fair to the guy
Grin
mikeypIcon...10-03-2009 @ 20:02 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar, 5 mins various clean and press, stiff leg d/lifts etc.

Deadlifts

10 reps @ 60kg
5 x 100 kg x 2 sets
5 x 140kg
3 x 160 kg
3 x 170kg
10 x 180kg

Bar slipped out of right hand at the top of the last rep but mate Ed said I'd locked out so I'm claiming the 10 reps, actually felt good for a couple more if the grip was strong enough. Definately felt improvement tonight.

Then 4 x 12 reps @ 120kg felt very comfortable.

Dumbell hammer curls 3x 15 reps @ 15kg d/bells, nice n strict.

Leg raises on bench 2 x 30 reps, 1x25 paused at top to keep tension on.

Feeling good tonight , enjoy it whilst I can as it's Military Press on Thursday
Grin Grin so back to baby weightsWink Grin
BoarIcon...10-03-2009 @ 20:04 
Avatar
Nothing left in the tank.
Member 5, 25588 posts
Administrator
thats some goin with 180kg !!

sort out that 1rep max immidiatley !!!
RobIcon...10-03-2009 @ 20:40 
Avatar
Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Precisely what I was thinking!! 220 please!!
EDCLARKEIcon...10-03-2009 @ 20:56 
Avatar
not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
wow thats excellent pulling!
mikeypIcon...10-03-2009 @ 21:01 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
I'm gonna stick with the plan for now guys but I will do some singles in late April / May so that the Comp in June isn't too much of a shock to the system. I definitely need to practice singles at some point as they're not my forte and the aim of the game of course is max singles not reps, but I want to follow the 5 3 1 programme long term as it seems to work. As you guys probably know by adding weight every month on the 5 3 1 one eventually reaches singles and max triples anyway, then cycle the weights back and build up again but starting from heavier base weights.
Cheers guysHappy
mikeypIcon...12-03-2009 @ 19:53 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins.

Clean and press with bar x 20 reps.

Strict Military Press
20 reps with bar
10 reps @ 30kg
5 reps@40kg
3 reps @ 45kg
3 reps @ 47.5kg
7 reps @ 50kg
Then 5 x 10reps @ 40kg

Then D/bell Tricep rolls 3x15 reps @ 20kg

D/bell Tate press 2x15 @ 15kg.

Pleased with this, pressing starting to feel better.
mikeypIcon...14-03-2009 @ 14:23 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins.

Warm up with bar 5 mins various clean and press, stiff leg d/lifts etc.

Squat
Bar 2 x 10 reps
60kg x 5
80 x 5
100x5
125x5 added belt
140 x3
155 x 5

Standing abs, rope attachment on lat pulldown machine 3x20 reps @ 45kg paused in crunch position.

Vertical leg press 1x15@ 200kg 1x12 @ 250kg, 2x12 @ 300kg

Incline sit ups with 25kg held on chest 3x12 reps.

Pleased with squats, 5kg improvement again this month
Happy
mikeypIcon...17-03-2009 @ 20:20 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Clean and press with bar 2 x 20 reps.

Bench Press

Bar x 20 reps
10 reps @ 40kg
10 reps @ 60kg
5 reps @ 75kg
3 reps @ 85kg
2 reps@ 95kg

Then 5x10 reps @ 60kg wide grip, Paused reps as recommended by benchmeister Phil K

Bent over row
1x20 @ 40kg
1x 10 @ 60kg
4 x 10 reps @ 70kg
TommyIcon...18-03-2009 @ 11:20 
The Original Power Belly
Member 544, 357 posts
SQ 170, BP 115, DL 210
495.0 kgs @ 90kgs UnEq
Great stuff. You'll nail a 220kg deadlift and a 180kg squat no problem when you try some max singles.
mikeypIcon...18-03-2009 @ 19:04 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Tommy said:
Great stuff. You'll nail a 220kg deadlift and a 180kg squat no problem when you try some max singles.



Cheers Tommy, that would be a 15kg increase on deads and 30kg increase on squats since this time last year so I'll be well happy with that! Think I may need another month or so but we'll see
Wink
mikeypIcon...19-03-2009 @ 20:16 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar, 5 mins various clean and press, stiff leg d/lifts etc.

Deadlifts

10 reps @ 60kg
5 x 100 kg x 2 sets
5 x 140kg
5 x 150kg
3 x 170 kg
7 x 190kg

Then 4 x 12 reps @ 120kg concentrating on technique

Got 7 reps @ 185kg last month so up 5kg again

Happy Happy
I still feel to be working hard on the last set of the 120s so will probably leave the back off sets at 120kg for another month, then move up 5kg.

12345678910 ... ... 8788899091929394959697

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions