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Oli's Training Journal

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oli		Oli's Training Journal	18-05-2010 @ 20:20
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Hi everyone. Thought I would do a training journal to shut my mates up as they keep telling me to do one. I am hoping to possibly do some kind of competition some time this year but will definatley need to get stronger. (Especially my legs) This you will see in what I have done training wise so far. Listed are the last two weeks and my first session of this week. Session 1 Back Squats 95 x 5 , 95 x 5, 95 x 5, 95 x 5 Gay leg press machine in gym 101 lbs x 10, 101 x 10, 101 x 10 Lying leg curl : plate 7 x 12, 9 x 10, 10 x 5 Standing calf raise machine : plate 9 x 15, 11 x 12, 13 x 10 Session 2 Bench 105 x 6, 110 x 5, 110 x 5 Incline 85 x 5, 90 x 5, 95 x 5 Cable X over plate 4 x 15, 5 x 12, 6 x 8 Tricep push downs 8 x 12, 9 x 8, 9 x 8 Rope Push downs 6 x 12, 7 x 8, 7 x 8 Session 3 Oly shoulder press 80 x 5, 80 x 5, 80 x 5 Shoulder press machine 62.5 x 12, 67.5 x 10, 72.5 x 10 Db lat raise 30lbs x 12, 35 x 10, 35 x 10 Shrugs 120 x 12, 130 x 12, 130 x 12 Session 4 Pull ups BW x 8, bw x 8, bw x 8, bw x 8 Iso row 40kg x 8, 40 x 8, 40 x 8, 40 x 8 Barbell Bicep Curl 30kg x 8, 30 x 8, 30 x 8, 30 x 8 Session 5 Deadlifts - 150 x 5, 150 x 5, 150 x 5, 150 x 5 Week 2 Session 1 Squat 100 x 5, 100 x 5, 100 x 5, 100 x 5 Gay leg press machine 109 x 10, 109 x 10, 109 x 10 Lying leg curl 9 x 10, 9 x 10, 9 x 10 Standing calf raise 13 x 10, 13 x 10, 13 x 10 Session 2 Bench 115 x 5, 115 x 5, 115 x 5 incline 95 x 5, 95 x 5, 95 x 5 Cable x over 6 x 10, 6 x 10, 6 x 10 Skull crushers 35 x 10, 35 x 10, 35 x 10 Tricep push downs 9 x 8, 9 x 8, 9 x 8 Session 3 Pull ups bw x 8, bw x 6, bw x 6 iso row 40 x 8, 40 x 8, 40 x 8 lat pull down plate 11 x 10, 12 x 8 Barbell bicep curl 30 x 8, 30 x 8, 30 x 8, 30 x 8 Session 4 Oly shoulder press 85 x 5, 85 x 5, 85 x 5 Shoulder press machine 77.5 x 10, 77.5 x 10, 77.5 x 10 db lat raise 30 x 12, 30 x 12, 30 x 12 Shrugs 140 x 12, 140 x 10, 140 x 10 Session 5 Deadlifts 170 x 3, 170 x 3, 170 x 3 Deadlifts from blocks 180 x 8 db hold 150 lbs x 45 secs x 31 secs x 15 secs and finally Week 3 Session 1 Squats 110 x 4, 110 x 4, 110 x 4 Front squats 60 x 5, 65 x 5, 65 x 5 Lying leg curl 9 x 10, 11 x 6, 11 x 5 Standing calf raise 13 x 10, 14 x 10, 14 x 10 Any comments on what I have done so far will be appreciated as I am fairly new to this.
Cuddles		...	18-05-2010 @ 20:53
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Welcome to the site mate. What is it you're planning on doing? A bit of powerlifting?
oli		...	18-05-2010 @ 20:58
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Post Edited: 18.05.2010 @ 21:07 PM by oli Thanks. I'm unsure at the minute was looking at a couple of novice strongman comps but some events i'm unsure i would be able to complete.
Wiegieboard		...	18-05-2010 @ 21:10
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Loving the "Gay Legpress Machine" Top notch haha. Good sessions in here man. Also, welcome to the site
shaunclegg		...	18-05-2010 @ 21:11
The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200 538.5 kgs @ 69kgs UnEq	Welcome mate!
oli		...	18-05-2010 @ 21:20
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Thanks. Changed the gay leg press machine for front squats today as it seemed to easy so will stick with them for now and hopefully get some better gains.
oli		Last 2 days training	20-05-2010 @ 21:15
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Here are my last 2 days training they have gone well and I will be putting the weight up next week as I have this week. Session 2 Pull ups BW x 8, BW + 5kg x 6, BW + 5 kg x 5 Lat pull down plate 13 x 8, 14 x 8, 15 x 6 Iso Row 40 x 6, 45 x 6, 45 x 6 Barbell bicep curl 35kg x 6, 35 x 6, 35 x 6 db bicep curl 30lbs x 8, 30 x 8, 30 x 8 Session 3 Bench 120 x 5, 120 x 5, 120 x 5 Incline 100 x 5, 100 x 5, 100 x 5 Cable x over plate 6 x 10, 6 x 10, 6 x 10 Tricep push downs plate 9 x 8, 9 x 8, 9 x 8 Deadlifts tomorrow. Looking forward to it!!
andydanjosh		...	20-05-2010 @ 21:22
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	good sessions and a 140 bench press is good 120 x 5 nice reps keep at it .
oli		...	20-05-2010 @ 21:27
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Post Edited: 21.05.2010 @ 16:52 PM by oli Thanks mate. Going to 125 next week hopefully for around about the same number. Bench and deadlifts are going up nicely but my squats arn't going as well at the minute.
oli		...	21-05-2010 @ 16:36
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Session 4 Deadlifts 180 x 2 (went for 3 but used to much back not enough legs) 180 x 2 (leaned to far over bar to begin with on 3rd) 180 x 2 150 x 3 (brought down to work on technique which went well leaned back on heels more) deadlifts from blocks 200 x 5
oli		...	22-05-2010 @ 21:59
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Session 5 First time I have ever push pressed today went ok. Here's how it went. Push press Warm up 40 x 5 50 x 5 Set 1 60 x 5 Set 2 65 x 5 Set 3 70 x 5 Shoulder press machine 77.5kg x 10, 77.5 x 10, 77.5 x 10 Rear delt work DB lat raise 30lbs x 12, 30 x 12, 30 x 12 DB hold 150lbs 35 secs, 29 secs, 20 secs (all went s**t hopefully better next week) Barbell Shrugs 140 x 10, 140 x 10, 140 x 10
oli		Week 4	27-05-2010 @ 22:29
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Getting lazy at writing this already. Here's my last four sessions. Session 1 Squats 120 x 4, 125 x 4, 125 x 4 Front squat 65 x 5, 70 x 5, 70 x 5 Lying leg curl plate 11 x 6, 11 x 6, 11 x 6 Session 2 Pull ups bw + 5kg x 6, bw + 5kg x 6, 5kg x 6 Lat pull down 15 x 6, 15 x 6, 15 x 6 Iso row 45 x 6, 45 x 6, 45 x 6 Finished with biceps session 3 Bench 125 x 5, 125 x 5, 125 x 4 Incline 105 x 5, 105 x 5, 105 x 3 Cable fly 6 x 10, 6 x 10, 6 x 10 Skull crushers 35 x 10, 37.5 x 10, 40 x 8 Tricep pushdowns 9 x 8, 9 x 8, 9 x 8 Session 4 Deadlifts 185 x 2 PB, 185 x F, 185 x 1, 185 x 1 Deadlift from blocks 200 x 6
pikey_dan		...	27-05-2010 @ 22:55
Dropped a bollock somewhere Member 808, 1241 posts SQ 225, BP 120, DL 250 595.0 kgs @ 98kgs UnEq	Good session there mate.Whats your plan for the future competitions pbs?
oli		...	27-05-2010 @ 23:12
the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250 582.5 kgs @ 88kgs UnEq	Plans for competitions at the minute are just trying to find one that I can at least make all the opening weights and get a feel for things. As pb's go i'm hoping for a 200 deadlift hopefully before august. As soon as I get my technique correct hopefully that will come. Squats hopefully around 150 - 160 Before december (giving myself a while for this as not to confident at the minute!)
andydanjosh		...	27-05-2010 @ 23:19
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	good sessions .

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