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Toe dipping into the wold of Strength training

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RodgerIconToe dipping into the world of Strength training..........01-11-2010 @ 13:52 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 05.08.2011 @ 12:17 PM by Rodger
Thought id start up a journal to help spur me along, and to also get advice about strucuring a more strength orientated / strongman routine.
Just joined here really and just started training with strength more in mind.

Im planning on training 4 x week, basing a day for:-
Bench+assistances
Squat+assistances
OHP+assistances
Dead+assistances

Not sure about reps really or how often i should try out 1RM's

Sat 30th

Strict Press

9x40kg
5x45kgx2
5x50kg

Push Press

3x60kg
6x60kg
3x65kg + 4th F
2x70kg
F x 75kg (attempted twice)


Deads

8x60kg
5x100kg
3x160kg
1x190
1x220
belt on
1x230
10x115kgx2

4 months since i deadlifted properly, the 230kg was a joke hitched to buggery grip ok, but my (soft type) belt isnt tight enough since ive lost about 4kg.

wide Grip Pull ups

7xBW
8xBW
6xBW
5xBW


Dips

10xBW
9xBW

Any help structuring a routine would be great.

Cheers

Rodge
hixxy1985Icon...01-11-2010 @ 14:19 
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www.grahamhicks.co.uk
Member 994, 9594 posts
SQ 330, BP 250, DL 405
985.0 kgs @ 135kgs UnEq
weclome to sugden pal!

have to get yourself doing some events with us on weekends?
marcIcon...01-11-2010 @ 14:20 
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Dancing queenfeel the beat from the tambourine
Member 84, 2415 posts
SQ 225, BP 170, DL 275
670.0 kgs @ 103kgs UnEq
Good luck with the journal and training mate
RodgerIcon...01-11-2010 @ 18:10 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Cheers lads.

Yeah hixxy definately up for that mate (I'll even bring my own duct tape this time...) Tongue
BoarIcon...01-11-2010 @ 18:48 
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Nothing left in the tank.
Member 5, 25587 posts
Administrator
hi rodger !!!

for the love of god get a lever belt !

nice deadlift mate
RodgerIcon...02-11-2010 @ 08:36 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Boar, yeah mate need to get a proper belt lol

Mon 1st

Flat Bench
8x50kg
7x60kg
4x80kg
1x90kg
Fx100kg Unhappy craaaaaap
2x90
3x5x80kg

Inc Bench
2x6x60kg
3x70kg
5x65kg (last spotter help)
5x65kg no spot

Static Hold 180kg 33sec (for a laugh....)

Fly
12x12.5kg normal
5+5+5x10kg 5 reps in different hand positions, dont ask lol
5+5+5x12.5kg as above

CG Bench
10x50kg
8x55kg
6x57.5kg

Left should still sore and stiff from saturday. Still not a bad session (for me!)
RodgerIcon...04-11-2010 @ 08:33 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 04.11.2010 @ 13:01 PM by Rodger
3rd Wed

Squat

8x60kg
5x100kg
5x130kgx2
5x132.5kg
5x135kg
5x137.5

Please with these, didnt feel too hard. No Belt. Couldnt fathem where to pitch the weight for 5 reps as ive been doing 10-12 reps for last 5 months

Front Squats

4x90kg oly grip
5x90kg crossed over felt much better
5x92.5
4x95kg
2x100kg not sure what happened here

SLDL
8x60kg
7x90kg
7x95kg
6x95kg grip shot Roll-Eyes

Power clean
5x60kg for a laugh....
dont think im doing these right - do you need to really drop down under the bar before its fully cleaned?

BB Curl
10xbar
8x30kg
8x32.5kg
8x35kg

all in all felt like good session.

Tonight is shoudlers can anyone help me out with routine

Im thinking:-
Strict Press
DB press
Rear Laterals
Dips upright not leaning forward
IrishMarcIcon...04-11-2010 @ 08:47 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
lever belt ftw, welcome to sugden.
RodgerIcon...04-11-2010 @ 12:56 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 04.11.2010 @ 12:59 PM by Rodger
yeah need a good belt - Cheers Marc
RodgerIcon...05-11-2010 @ 11:14 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
4th Nov

Strict Press
8xbar
7x35kg
6x45kg
6x50kg
6x52.5kg
5x52.5kg

Push Press
Belt on
2x70kg + F
2x67.5kg + 2F Unhappy (if at first you dont succeed try faling another couple of times....)
4x65kg

Really Really need to work on pressing strength because quite frankly its turd Embarassed

Lateral Raises
9x12.5kg
9x12kg
8x12kg

Rear Laterals on inc. bench
3x10x8kg

Dips
8xBW
9xBW
8xBW

Pissed off about pressing and not sure if the above is a good enough routine in terms of pressing content, should the strict come before the push press or other way round??

Not sure if i should run 5x5 on EVEYTHING for now until i find my feet.

Anyway Deadlifts and back training tonight Happy Happy
RodgerIcon...09-11-2010 @ 18:35 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 09.11.2010 @ 18:52 PM by Rodger
5th Nov

Deads
(No belt or straps)
5x100kg
3x140kg
2x180kg
1x210kg
4x3x190kg


Wide Grip Chin ups
8xBW
7xBW
2x6xBW

BB Row
8x60kg
2x6x70kg
2x7x70kg


8th Nov

Flat Barbell Bench
8x50kg
4x65kg
4x5x80kg
4x80kg

Incline Barbell Bench
2x6x62.5kg
6x65kg
5x65kg

C G Bench
3x10x40kg
Fixed weight barbell with no stand and sh*t bench nearly shaved some of my gut off trying to get the bar into place...

DEcline Bench
6x80
11x60kg

Bad session shoulder, bicep, neck, whole thoracic spine in a mess, pissed off went home.

EDIT in fact the whole shoulder prob ive had for few years is really bothering me again at moment maybe its just down to changing for slighltly lower reps.
I constantly have a tight upper back, feel the neeed to hang off things all the time and shoulder joint sends tingling feeling down my arm a lot Unhappy
shanejerIcon...09-11-2010 @ 21:06 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
does you get this pain on bench only????
RodgerIcon...10-11-2010 @ 08:30 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
shanejer said:does you get this pain on bench only????


Hi mate, no sometimes even when not training, a lot of it is sometimes because im not being active enough. Its not all training related. I can wake up and whole body feels like ive been run over lol.

On a better note, Squats tonight should be good Happy
RodgerIcon...11-11-2010 @ 13:45 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 13.11.2010 @ 13:18 PM by Rodger
10th Nov

Squat
7x80kg
5x110kg
work sets
4x140kg
4x145kg
belt on
3x150kg
3x152.5kg

very pleased with these (for once)

Power Clean
6x60kg
6x60kg
5x62.5kg
5x65kg

Deadlifts from knee
5x140kg
3x180kg
belt on
2x190kg
1x210kg
Fx230kg would not budge and saw stars for a moment

BB Curl
8xbar
8x35kg
8x37.5kg
7x40kg


Royally f*cked up outside of my left elbow. Woke this morning and cant grip anything with it.
Its obviously elbow tendonitus/tennis elbow as ive had it before.

Really pissed off and has made me forget about my other shoulder/back issues to be homest. found some NSAIDS in my bag and must try some cissus and glucosamine as thiese have helped me int he past.

think its either down to me trying to master power clean technique with too heavier weight or curling with oly bar instaed of EZ bar, in any way i feel like a right c*nt

Certainly no overhead work tonight now
RodgerIcon...13-11-2010 @ 19:18 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
13th Nov

Deads
5x100kg
3x140kg
3x170kg

belt on
1x210kg
1x225kg
1x235kg PB

belt off
3x195kg
3x195kg
3x195kg
3x195kg these were actually too easy!

Over the moon with these today couldn't help trying a 1RM. Was easier than my last and 5kg more, virtually no hitching.


Push Press
3x60kg
3x70kg
2x75kg
FAIL 80kg tried twice
1x77.5kg better technique PB
FAIL 80kg ah well so so close couldnt lock out.

Strict Press
3x60kg
2x62.5kg (failed 3rd)
1x65kg
1x67.5kg PB pleased but very hard locking out.

WG chins
9xBW
7xBW
5xBW not great

Dips
11xBW
8xBW
7xBW

Did these chins then straight to dips then rest, repeated etc


Seated Cable Row
6x70kg terrible last last lol
6x65kg
6x65kg


What a bloody session for me,Happy not sure whats happened but not complaining!!!
My elbow didnt bother me at all, though i was going to have to use straps.

Job done.

hopefully OSG for the first time this monday late afternoon/early evening
Happy

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