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Youngy's Training Journal

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youngyIcon...21-09-2009 @ 22:25 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Cheers Buzz. I better get the finger out then and start improving for the first timers in april.
youngyIcon22/09/0922-09-2009 @ 22:10 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Cardio :

5 a sides with old men. Was blowing out my arse after the first 20 minutes. Major wake up call.

30 minute light jog afterwards.

Thoughts: Definately need more cardio my belly is now at an unacceptable level and my fitness is piss poor.
youngyIcon24/09/0924-09-2009 @ 23:09 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Bench :
20kg x?
45kg x10
70kg x6
95kg - 3x6

BW Pullups :
5x5

OH Press :
20kg x10
40kg x10
55kg x9
55kg x6
55kg x6

Dips :
BW x10, x10, x10, x8, x9, x3

Followed by :

Cardio : 2 Hours Badminton Singles.

Comments : Session was okay. The 70kg x6 bench felt hard so knew it wasn't going to go well. Hit the target weight reps and sets without too much of a struggle. Pullups felt easier than normal. Would have liked 55kg x10 on the overhead press but 9 will do and the dips good finisher.
youngyIcon...26-09-2009 @ 13:14 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Yesterdays training

25/09/09

Deadlift :
20kg x10
70kg x8
110kg x5
155kg - 3x6

DB Rows :
Right 35kg x16
Left 35kg x15

Inverse Row :
5x5

Drag Curl :

10kg x18, x15, x14

Comments : Deadlifts where a bit of a struggle by the last reps on the last set but got them done. Didn't feel particularly strong at all. DB Rows are no ideal as there are olympic dumbell handles loaded up and are just annoying. Inverse rows where a nice change and the drag curls done for the mate who I was training with that wanted to train his biceps. Overall friday sessions seem to be a carry on, might have to find myself a gym or somewhere else to train on a friday in order to get me motivated and up for it
youngyIcon...01-10-2009 @ 22:19 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
01/10/09
JW Cycle 1 Week 1

Bench :
20kg x ?
47.5kg x10

65% x 5 : 65kg x 5
75% x 5 : 75kg x 5
85% x 5+ : 85kg x 12

75kg x10
75kg x10
70kg x7
70kg x9
70kg x9

OH Press :
20kg x10
45kg x8
45kg x8
40kg x7
40kg x8
40kg x8

BW Dips :
10, 9, 8, 7, 5

Comments : Benching was good. Happy with the 12 reps, wee brother thinks it was 13 but I counted 12 so going with that. The sets after that felt okay strength wise but took less rest than usual and was struggling with lactic acid build up so dropped the weight a bit. In future I will swap the OH press with the second lot of benching wasn't really thinking as I was doing it. Dips where a good finisher.
BoarIcon...02-10-2009 @ 17:12 
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Walk your talk
Member 5, 25489 posts
Administrator
good work mate , stick at it !

I am in a similar position - i used to be quite fit but let it slide a bit, however im looking to regain my fitness via the use of HIIT !! jogging doesnt do it for me and i get too skinny !
youngyIcon...02-10-2009 @ 18:54 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Cheers Boarski. Need to get atleast 1 sprint session a week in. And that means doing it not just talking about it.

Todays training.

02/10/09 - JW Cycle 1, Week 1 - Deadlift

Deadlift :
20kg x10
40kg x10
60kg x5
92.5kg x5

65% x 5 : 117.5kg x 5
75% x 5 : 135kg x 5
85% x 5+ : 155kg x 10

Video of 155kg x 10 :



Pullups : BW - 5x6

Kroc Row : 30kg x 30 - L
30kg x 30 - R

Frame Walk :
70kg x 25m
110kg x 25m - 15.19
160kg x 25m - 18.34

Video of Frame Walks :



Comments - Good session, pleased with hitting 10 reps on the dealift as that was my target. Pullups improving, Kroc Rows where okay, will do inverted rows before them next time. Decided to try some frame carrys with my wee brother using the my hex bar for a bit of fun quite enjoyed it.
youngyIcon06/10/0906-10-2009 @ 22:18 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Went to the power and strength club at uni today. Got talked through squat and then Ken and Jonathon looked at form and gave pointers. Need to work on my lower back rounding at the bottom. Cheers by the way Ken.

Anyway, stayed after that and done some squats and abwork.

06/10/09
Squat :
Warmup
70% x 3 : 102.5kg x3
80% x 3 : 117.5kg x3
90% x 3+ : 132.5kg x6

Ab Work

Happy with the 6 reps. Will work on the lower back rounding from now on. Kept it short as I'de been in the gym a long time.
youngyIcon07/10/0907-10-2009 @ 23:08 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
JW 5/3/1 - Week 2
Press Training :
Bench :
20kg x35
50kg x10

70% x 3 : 70kg x 3
80% x 3 : 80kg x 3
90% x 3+ : 90kg x 12

Video of 90kg x 12 :



OH Press (Strict) :
20kg x10
35kg x10
55kg x7
55kg x6
55kg x6
55kg x5
55kg x5

Bench :
70kg x10
70kg x10
70kg x10
70kg x9
70kg x9 Buried myself on the 10th rep haha

Dips (BW) : 10, 8, 9, 10, 7

HIIT : Went up to local primary school football pitch (smaller than full sized) and sprinted 18 yard box to 18 yard box then walk along 18 yard box and sprint to next 18 yard box. Done 10 laps in just under 7 minutes.

Comments : Didn't count how many reps I was doing on the bench until on the video. Not sure if this helped or not as I didnt have a target amount of reps I was just going till I couldnt do anymore. Anyway hit 12 reps which is what I managed with 85kg last week so pleased with that. OH Pressing is pretty poor but need to stick at it. Triceps tired by second set of benching and then again for dips. Good session though. Enjoyed the HIIT. Will make it harder next time.
youngyIcon09/10/0909-10-2009 @ 16:31 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Deadlift Training :

Deadlift :
20kg x10, 60kg x6, 100kg x5

70% x 3 : 127.5kg x 3
80% x 3 : 145kg x3
90% x 3+ : 162.5kg x 6

Pullups :
BW - 5x6

DB Rows :
22.5kg x10
40kg - 2x10

Finished off with some hyper extensions and different stretches to really stretch out the lower back and hamstrings.

Training at the uni gym today. Deadlifts felt strong enough but only managed 6 on the last set. Was using a thicker bar than normal as about 32-33mm so could be that. Was hoping for 7 or 8 reps but I'm not that disappointed.
youngyIcon12/10/0912-10-2009 @ 16:41 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
Squat Training :

Squat :
20kg x 5
60kg x 5 (Parallel box)
60kg x 5 (Parallel box)
60kg x 5
100kg - 5x5 (Parallel box)

Paused (Bottom) Squats :
100kg x1 , 100kg x1, 100kg x1

Squats :
100kg x1
120kg x1
140kg x1
140kg x1

Hanging Leg Raise :
BW - 5x10

Ab Rollouts (Knees) :
4x7

Stretches

Comments - Dropped the targets for squats to work on form. Really opened my legs out and found that I could squat onto a parallel box without rounding my lower back. Done alot of reps really focusing on the technique onto the box and then took it away and maintained the same arch. Finished squats with some heavy singles, nowhere near a max but really tried to hammer in the new form. Abwork went well.
youngyIcon...14-10-2009 @ 20:27 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
14/10/09 - Bench Training

Bench :

warmup

75kg x 5
85kg x 5
100kg x 7

60kg + ~10kg chains each side : 5x10

Dips :
BW 5x10

Comments : Happy with the 100kg for 7. Put the chains on for a bit of variety. Skipped OH press as was push pressing yesterday. Dips went well but maybe because I skipped the OH press.
youngyIconSquat Training - 19/10/0919-10-2009 @ 17:09 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
19th October - Training @ the garage

Box Squat (~parallel) :
  1. 20kg x some
  2. 60kg x10
  3. 80kg - 5x10


Squat :

80kg - 5x5

Push Press :
  1. 20kg x some
  2. 40kg x5
  3. 60kg x10
  4. 70kg - 5x5


20KG KB C+P :
  1. x5 each arm
  2. Right arm - 3x20
  3. Left arm - 3x20

Done 20 x right, 20 x left, 20 x right, 20 x left etc. with rest in between each arm.

Hanging Leg Raise :

BW - 4x10

Comments : Trying to fix my squat technique so done lots of tech work with the box then done a few sets without the box. Just about making parallel with no rounding so just need to gradually work on the flexibility. Went well. First time doing push press really (Thanks Ken!) so was happy with that need to focus on the leg drive. Wrists where hurting a little and had a wee shoulder niggle but happy with what I managed. Kettlebell work was good to get the heart rate up and improve endurance. Ab work went okay.
youngyIcon22/10/0922-10-2009 @ 22:16 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
22nd October - Training @ Unit 20

Bench :
  1. 60kg x6
  2. 80kg x6
  3. 100kg x6
  4. 110kg x2
  5. 120kg x1 PB
  6. 125kg x1 PB
  7. 120kg x1 (F on 2)
  8. 100kg x8


Front Squats :
  1. 60kg x6
  2. 100kg x4
  3. 120kg x1 - PB?
  4. 130kg x FAIL (bar slipped off of left shoulder, would say strength was there)
  5. 100kg x5 - Changed to clean grip here, felt better but need to work on flexbility


Load to 51" :
  1. 85KG Stone x 1
  2. 100kg Stone x 0 (Lapped but failed load)
  3. 100kg Stone x 1
  4. 100kg Keg x 1



Comments : Got my hands on my nice Texas Power Bar. Thanks Brian! I think thats the main thing we can take away from this session. Bench felt strong, after an easy 100kg x6 went for a PB. Nailed 120 then tried 125kg and got that too. Doubt there was much left there. Dropped to 120 and tried to change my tech a wee bit for a double but failed number 2. Came away with a 10KG bench pb anyway. Couldn't get the fronties right but they felt a bit better using the clean grip even though my flexibility in arms was lacking. Stones where good fun, first time trying them. Happy with the loading the 100kg keg and stone.
Beard_Of_IronIcon...22-10-2009 @ 22:37 
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Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
nice benchings!

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