Sam's Strength Experiment
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| Sam_Byrne |  | Sam's Strength Experiment | 07-04-2014 @ 20:12 |
 Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Monday 7th April 2014 I'm a 29 year old Englishman living in the west of Scotland. BW Today - 86.9kg My strength levels are very average. 1RM's Bench - 100kg Squat - 120kg Dead lift - 195kg Weighted Chin Up - BW + 65kg Ultimate Goals Bench - 140kg 3rm Squat - 2.5 x BW Dead lift - 3 x BW Weighted Chin Up - Double BW 3rm + OAC x 2 (left + right) All @ a bodyweight of 84kg. This journal will be an experiment in how much strength I can build in the lifts above, while staying injury free (hopefully!) I've set this up to: A) Keep a record of my training, strength / bodyweight levels and any supplements taken. B) ***To make me stick to my program! (My attention span is extremely limited!)*** I will be using my own program / periodisation, let's see what happens! Good luck to everyone else with their goals : ) Hopefully I will not be drawn in by your exciting and attractive programs! | ||
| Sam_Byrne | | Workout Monday 7th April 2014 | 07-04-2014 @ 20:29 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Post Edited: 07.04.2014 @ 20:32 PM by Sam_Byrne Today's Practice MondayWarm Up - Skip 10mins Squat 32.5 x 5 55 x 5 77.5 x 5 100 x 5 100 x 5 Still trying to establish best stance. Only been squatting for 3 weeks due to injury (1st time in 10 years) Weighted Chin Ups (close grip) +8.75 x 5 +17.5 x 5 +25 x 5 +35 x 5 +42.5 x 4 Aiming for 5reps. Expect to make this fresh, warm up / squats had an effect. *MISSED SET* Dumb bell pinch grip (from waist) 8 x 5L 5R 10 x 5L 5R 12.5 x 5L 5R 15 x 2L 2R Grip Machine 20 x 5 45 x 5 65 x 5 Flexibility Bridgework - Bridge, lateral walking bridge x 5mins Pike stretch - Standing / lying x 5mins Various bar hangs - de-compression Hip prying - 3mins | ||
| Sam_Byrne | | Workout 9th April 2014 Wednesday | 09-04-2014 @ 19:03 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Wednesday 9th April 2014 Practice @ Marinecraft Warm up - skip 8mins Bench Press All paused / grinds 25 x 10 42.5 x 8 60 x 5 77.5 x 5 85 x 5 last rep was a real grinder Bent over row (head supported) All paused / squeezed on sternum 20 x 10 30 x 5 45 x 5 55 x 5 62.5 x 5 Pinch Grip (from waist) 8 x 5,5 10 x 5,5 12.5 x 5,5 Crush grip machine (max squeeze at top) 27.5 x 5 47.5 x 5 67.5 x 5 Ice cream makers x 5/3 Some speed dead lifts for technique 60/70 x 10/3 Flexibility (all pnf) Bridge / lateral bridge walks - 5mins Various bar hangs for Lats / decompression Pike stretch standing / lying - 5mins - head to shins fairly easy here. Hip prying - 5mins - feel hips separating / legs feel drunk afterwards (success!) | ||
| Sam_Byrne | | Operation Front Lever | 09-04-2014 @ 19:10 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Operation Front Lever Guy at the gym suggested working on ice cream makers to get a full front lever. I'm going to do 3x3 easy sets a day as a little side project to get my full front lever. Will keep 3x3 with the emphasis on slowing the movement down over time. Been doing this for the last week and really shredded my lower torso first couple of days. | ||
| Fazc | | ... | 09-04-2014 @ 19:11 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Good luck Sam  | ||
| Sam_Byrne | | ... | 09-04-2014 @ 19:27 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Fazc said:Good luck Sam Thanks Faz, hope your training is going well too. Couldn't find your current goals, but hope your well on your way to achieving them! | ||
| Sam_Byrne | | ... | 10-04-2014 @ 20:17 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Post Edited: 10.04.2014 @ 22:19 PM by Sam_Byrne 1 | ||
| Sam_Byrne | | Friday 11th April 2014 deadlift / military press | 11-04-2014 @ 21:53 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Working away in Northern Scotland. 13hr nights, so pretty tired for this one. Thurso Gym 1345 Warm Up - Skip for 10mins Deadlift Bar x 10 Bar x 10 (30%) 47.5 x 5 (50%) 80 x 5 (70%) 112.5 x 5 (90%) 145 x 5 (100%) 160 x 5 was very comfortable After watching some of Tom Martins videos I tried a style similar to his. I have a similar body type to him and the new pull felt a lot more comfortable and natural. Grip was double overhand, feet forward and narrow stance ( like in a vertical jump ) , upper back rounded / lower back straight and pulled explosively. I have been grinding my pulls so far to work on technique and tightness. I also used the hamstring stretch / rocking on the heels before the start of the pull. Props to Tom for the technique. Military Press (30%) bar x 10 (50%) 32.5 x 5 (70%) 45 x 5 (90%) 50 x 5 (100%) 55 x 5 last rep fairly tough Realised I ballsed up my numbers by end of set 3. Top set should of been 52.5 not 55, and other sets were based on 65. I'll just bit 55 again next week. Pinch Grip 10 X 5,5 10 X 5,5 10 X 5,5 no access to my normal weights this week Plate rotate 15 x 10 grip changes left / 10 right for 3 sets (No crush grip) Flexibility Bridge - 2mins / 2 Pike stretch - 2-3mins / 3 Bar hangs - 1min / 10 Hip prying - 2-3mins / 2 | ||
| Sam_Byrne | | Sunday 13th April 2014 Squats / Weighted Chins | 13-04-2014 @ 17:08 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Thurso Gym 1420 Still on nights, felt bit tired but up for it. Warm up - Skip for 10mins Squat (no pause) Bar x 10 / 2 (30%) 35 X 10 (50%) 55 X 8 (70%) 75 X 5 (90%) 95 X 5 (100%) 105 X 5 comfortable Weighted Chins (20%) 7.5 X 5 (40%) 15 X 5 (60%) 25 X 5 (80%) 32.5 X 5 (100%) 40 X 5 felt hard again, squats definitely effecting these. Used visualisation and smelling salts for top set. No time for grip today. Flexibility Bridge - 2mins Bar Hangs - 1min / 3 Pike stretch - standing 2-3mins | ||
| Sam_Byrne | | Tuesday 15th April 2014 Bench / Rows | 15-04-2014 @ 18:15 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Thurso Gym 1400 Feel quite tired, hardly any sleep / off nights. Feel bit better after warm up. Warm Up - Skip for 10mins Bench Press (all paused / grinds) Bar x 10/2 30% - 25 x 8 50% - 45 x 5 70% - 60 x 5 90% - 77.5 x 5 100% - 87.5 x 5 bit more there 90 x 1 97.5 x 1 102.5 x 1 PB (paused single) Bent over row (barbell / forehead supported) All paused / squeezed on sternum 30% - bar x 10 50% - 32.5 x 8 70% - 45 x 5 90% - 60 x 5 100% - 65 x 5 Pinch Grip 10 x 8,8/3 Some speed deadlifts for technique x 5/3 Assisted OAC's (holding rope 12-18" down) x 3,3 OAC negatives x slowest ever x L+R Flexibility Bridge - 2-3mins Pike stretch - standing 3mins (head on shins) Bar hangs - 1min / 5 Hip prying - 3mins | ||
| Sam_Byrne | | My Program Design | 15-04-2014 @ 22:20 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | This plan owes itself to many great lifters/coaches/authors. The way the program is cycled is my design although the program itself has it's roots in the legendary 5x5. I will be using myself as the guinea pig to test the program / cycle method's effectiveness. The plan I'm working to- Lifts Squat Bench Press Deadlift Weighted Chins Military Press Bent Over Rows Workouts The following lifts will be performed in the same workout and in the order given. Workout 1) Squats / Weighted Chins Workout 2) Bench / Bent Over Row Workout 3) Dead lift / Military Press I will work out every other day where possible, and never two consecutive days. E.g. Mon / Wed / Fri / Sun / Tue / Thu / Sat / back to Mon. Each lift will be performed for 5 sets of 5 repetitions or 5 sets of 3 repetitions. Each workout will feature a "Top Set" for each lift, which will be performed as the last set. The previous four sets will be worked out as 30% / 50% / 70% / 90% of the "Top Set", with the exception of weighted chins, whose sets will be 20% / 40% / 60% / 80% of the "Top Set". Cycles Cycles will be started @ 75% of 1RM for the given lift. Weight will be added each workout in the the following increments- 2.5kg - Bench, Military press, Bent Over Row & Weighted Chins. 5kg - Squats and Deadlifts. I will start each cycle for each lift with 5 sets of 5. When I miss a "Top Set" I will back cycle to the previous workout and then continue in the normal fashion. If I stall again in the same cycle I will back cycle to the previous workout and begin 5 sets of 3 at that weight and continue the linear cycle. The protocol with the 3's will be exactly the same. When I have missed twice with the 3's I will test my 1RM in that lift the following week. I will use that 1RM x 75% to calculate my starting weight for the next cycle of 5's. The cycles will run independently of each other. So I could be doing 3's on some lifts while doing 5's on the others. Round and round we go, and hopefully see some gains on the way! | ||
| MattD90 | | ... | 16-04-2014 @ 00:42 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | Chin up is very strong, did not expect to see 190 deadlift @ 84 then a 65kg chin up lol. Is that a 1 rep max chin with a supinated grip? Mind dem bicep tendons | ||
| Sam_Byrne | | ... | 16-04-2014 @ 01:24 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | MattD90 said:Chin up is very strong, did not expect to see 190 deadlift @ 84 then a 65kg chin up lol. Is that a 1 rep max chin with a supinated grip? Mind dem bicep tendons Hi Matt, only just started the powerlifts, did some BW stuff before and was going for a OAC hence the +65kg. And yes it's a 1RM with supinated close grip. Best triple is 57.5kg. Good luck with your training : ) | ||
| Sam_Byrne | | Saturday 19th April 2014 Deadlift / Military Press | 19-04-2014 @ 21:31 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Marine Craft Gym 1445 Up off N/S (10th in a row) so bit fatigued. Decide to work up to a heavy single as well as hitting my 5rep top set for the week on Deads. Warm Up - Skip for 10mins Deadlift Bar x 10 Bar x 10 60 x 5 80 x 5 100 x 3 120 x 1 140 x 1 160 x 1 180 x 1 190 x 1 200 x 1 PB back started to round, need to work on keeping my hips down. 165 x 5 Rep PB Military Press Bar x 10 Bar x 10 (50%) 27.5 x 5 (70%) 37.5 x 5 (90%) 50 x 5 (100%) 55 x 5 last rep fairly tough 7,8/10 Pinch Grip 10 X 5,5 from the hip 12.5 X 5,5 from the bench 15 X 2,2 from the bench Ice cream makers 3 x 5 these are improving (getting more controlled / body straighter) Crush Grip 30 X 5 50 X 5 70 X 5 tough 9/10 Some 15kg plate tosses x 10,10 Flexibility Bridge - lateral walkovers x 3 sets Pike stretch - on the bench 2-3mins Bar hangs - various 5mins accumulated Hip prying - no Side split / groin stretch - no | ||
| Sam_Byrne | | Sunday 20th April 2014 Squats and Weighted Chin Ups | 21-04-2014 @ 00:16 |
Member 5292, 154 posts SQ 152.5, BP 102.5, DL 210465.0 kgs @ 83kgs UnEq | Marine Craft Gym 1500 Coming off nights again. Messed about a bit today and didn't follow the program exactly as I should of. Also need to stick to day on / day off, as the heavy deadlifts from yesterday effected my squatting today. Note to self: follow the routine! Hit my top set today on weighted chins much easier without the warm up sets I usually do, just something to think about. Warm up - Skip for 10mins Squat (well under parallel) Bar x 5/2 60 x 5 80 x 5 100 x 3 120 x 1 110 x 3 missed set (missed my top set of 5 reps. Due to the workout yesterday + not following my planned sets) Weighted Chins BW x 5 7.5 x 5 17.5 x 5 42.5 x 5 55 x 1 Felt good on the top set. Consider hitting top set on the 3rd set, then back off for 4th and 5th. Crush Grip Machine 32.5 X 5 52.5 X 5 72.5 X 5 Flexibility Bar Hangs - 2-3mins No time to stretch, gym closing. | ||