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Strength before 40. Five years to a 300kg Deadlift....
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| jamspastic |  | Strength before 40. Five years to a 300kg Deadlift.... | 22-10-2016 @ 18:03 |
 just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Post Edited: 22.10.2016 @ 18:05 PM by jamspastic Been a long time since i last updated a training log, but with a 3 week old baby boy in the house, and only 5 years away from being 40, i thought having a training log would help keep me accountable for my s**t, and give me a little more motivation to actually start improving again and get some real strength!!The ultimate goal is a 300kg deadlift, with training being more tailored towards that ,but i do have 2 other goals, to compete again, and to get certified on the captain of crush no.3 Strength is down quite a bit, but being sleep deprived is probably a major factor in this, so im not too worried at the mo. Training will be a very basic 3 day full body routine for now, with slightly reduced volume to compensate for lack of sleep. I'll try and do some conditioning when i can, but again no too worried about this as i do a lot of physical labour at work. Friday 14/10/16 All lift beltless unless sated otherwise. SQUATS Bar x 10 60 x 5 100 x 3 125 x 3 140 x 3 158 x 7 BENCH PRESS Bar x 10 40 x 5 60 x 5 80 x 5 92 x 5 x 3 SWISS BAR ROW (SUPERSET WITH BENCH) 50 x 5 70 x 5 90 x 5 100 x 5 x 3 Abb circuit SUNDAY 16/10/16 DEADLIFT 60 X 5 100 X 5 140 X 3 170 X 3 195 X 8 205 X 3 STRICT PRESS Bar x 10 30 x 5 40 x 5 50 x 3 55 x 3 62.5 x 3 70 x 8 75 x 3 62.5 x 3, 5 THICK BAR PULLUPS BW + 10 KG X 40 reps (done between press sets) Finished with band push downs and upright rows TUESDAY 18/10/16 SQUAT Bar x 10 60 x 5 100 x 5 120 x 3 142 x 5 x 3 BENCH PRESS bar x 10 40 x 5 60 x 3 80 x 3 90 x 3 102.5 x 6 RACK PULLS (Below the knee) 60 x 5 100 x 5 140 x 3 180 x 2 200 x 1 (Belt) 210 x 5 FRIDAY 21/10/16 SQUAT Bar x 10 60 x 5 100 x 3 132.5 x 5 150 x 3 167.5 x 5 BENCH PRESS Bar x 10 60 x 5 80 x 5 93 x 5 x 3 SWISS BAR ROW (Superset with bench press) 50 x 5 70 x 5 90 x 10 x 3 Abb circuit. Fin. | ||
| ChrisMcCarthy | | ... | 22-10-2016 @ 19:43 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Post Edited: 22.10.2016 @ 19:43 PM by ChrisMcCarthy Congrats on the Boy (I assume it is yours and it hasn't just rolled in from outside?  )Good luck with your goals...out of interest, how close are you to the #3?? | ||
| jamspastic | | ... | 23-10-2016 @ 13:35 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | ChrisMcCarthy said:Congrats on the Boy (I assume it is yours and it hasn't just rolled in from outside? )Good luck with your goals...out of interest, how close are you to the #3?? Lol, yes and thanks! A way off at the mo. I used to be able to rep the no.2 but can now barley close it. I'll just focus on reps with the no.1 and 1.5 for a while. SUNDAY 23/10/16 Deadlift 60 x 5 100 x 5 140 x 3 160 x 5 180 x 3 205 x 3 205 x 5 These felt super hard this morning, wanted to get 8 reps with 205 but i felt so weak and my lower back said no way! Strict overhead press Bar x 10 30 x 5 40 x 5 50 x 3 60 x 5 66 x 3 74 x 4 78 x 1 66 x 3 60 x 5 These were also weak and crap. Thick bar weighted pullups (Done in between press sets) +10kg x 45 reps Finished with abb work and back raises. | ||
| jamspastic | | ... | 30-10-2016 @ 19:50 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Been a hectic week looking after the little man. Sleep as ever not great. Tuesday 25/10/16 Squat Bar x 10 60 x 5 100 x 3 125 x 3 145 x 5 x 3 Bench Press Bar x 10 40 x 5 60 x 3 85 x 5 96 x 3 107.5 x 4 Pressing is very weak at the moment Rack Pulls (Below the knee) 60 x 5 100 x 5 140 x 3 180 x 2 200 x 1 212.5 x 5 Friday 28/10/16 Squat Worked up to 147 x 5 x 3 Bench press Worked up to 94 x 5 x 3 Rack pulls (Below ylthe knee) Worked up to 215 x 5 Sunday 30/10/16 Squat Warm ups then 125 x 5 x 2 Strict oh press Worked up to 68 x 8 72.5 x 3 60 x 5 x 3 Very week pressing today! Weighted pullups +20kg x 8 x 3 Finished with back raises and abb work. Going to try and add sled pulling on Saturdays if i have the time. Captain of crush work is usually done after a regular session, nothing too structured at the mo, just working my way up to no.2 then lots of reps on the no. 1 | ||
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