Beginners Log
| ianakajohn |  | ... | 03-06-2013 @ 23:00 |
 Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | BThomson said:Bench Session: Bench - 1 x 8 @ 55kg, 4 x 7 @ 65kg Strict Press - 3 x 8 @ 40kg Lateral Dumbell Raise - 3 x 10 @ 20kg Tricep Pull-downs. Not far off the 200 kg dead | ||
| BThomson | | ... | 11-06-2013 @ 22:23 |
 Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | ianakajohn said: Not far off the 200 kg dead Yeah, I'm surprised how fast Deadlift and Bench are going up to be honest. Started this log with goals of 200 DL and 100 Bench by the end of the year...reckon I'll have to re-evaluate fairly soon. 150 squat is still some way away though... | ||
| BThomson | | ... | 11-06-2013 @ 22:28 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Week three of the new %'s system. Enjoying it to be honest, looking forward to the heavier sessions. Squat Session: Squat - 1 x 8 @ 70kg, 1 x 6 @ 82.5kg, 3 x 6 @ 90 kg Front Squat - 3 x 8 @ 75kg Leg Press - 3 x 6 @ 220kg Curls/Extensions - 3 x 8 @ 60kg/40kg Finished up with some core, plank, russian twists and roll outs. Kept the front squat at a manageable weight as my hip is finally starting to feel like normal. Will judge whether to push further for the next session as it comes. | ||
| ianakajohn | | ... | 11-06-2013 @ 22:29 |
Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | BThomson said: Yeah, I'm surprised how fast Deadlift and Bench are going up to be honest. Started this log with goals of 200 DL and 100 Bench by the end of the year...reckon I'll have to re-evaluate fairly soon. 150 squat is still some way away though... Start a programme for your squat | ||
| BThomson | | ... | 11-06-2013 @ 22:32 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Bench Session: Bench - 1 x 8 @ 55kg, 1 x 6 @ 65kg, 3 x 6 @ 67.5kg Strict Barbell Press - 3 x 8 @ 45kg Dips - 3 x 9 @ BW + 15kg Lat. Raises - 3 x 12 @ 20kg Finished up with some tricep pulldowns. Bench was fairly easy. Second time strict pressing with the barbell so the weight should go up fairly quickly, hopefully to the benefit of my push press (which is pish). | ||
| BThomson | | ... | 11-06-2013 @ 22:36 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | ianakajohn said: Start a programme for your squat I was thinking of increasing my squat sessions to twice a week, as of next week as I don't have time this week. Not sure how it'll work with the %'s based way I'm doing things but I have to do something because my squat is lagging behind. Any suggestions? | ||
| ianakajohn | | ... | 11-06-2013 @ 23:31 |
Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | BThomson said: I was thinking of increasing my squat sessions to twice a week, as of next week as I don't have time this week. Not sure how it'll work with the %'s based way I'm doing things but I have to do something because my squat is lagging behind. Any suggestions? http://www.dragondoor.com/articles/the-russian-squat-routine-f... | ||
| BThomson | | ... | 13-06-2013 @ 23:02 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Post Edited: 13.06.2013 @ 23:07 PM by BThomson ianakajohn said: http://www.dragondoor.com/articles/the-russian-squat-routine-f... When it says "Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets" I am assuming it means: 1 triple at 60%, 1 double at 70%, and 6 doubles at 80%? Sounds ok for the first couple weeks but gets nuts the further on you go! Would definitely be keen for giving this a bash. I'll finish my current routine then start on this, so late July. Have you tried it? Cheers for the link. | ||
| BThomson | | ... | 13-06-2013 @ 23:09 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Todays Deadlifting: Deadlift - 1 x 8 @ 120kg, 1 x 6 @ 135kg, 3 x 6 @ 145kg Bent Rows - 3 x 10 @ 90kg T-bar Rows - 3 x 10 @ 45kg (first time) Wide-grip Pull-ups - 3 x 6 Finished with some bicep curls, for the girls, and some hyper extensions to loosen up. | ||
| ianakajohn | | ... | 14-06-2013 @ 07:21 |
Member 4188, 2081 posts SQ 205, BP 135, DL 250590.0 kgs @ 94.5kgs UnEq | BThomson said: When it says "Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets" I am assuming it means: 1 triple at 60%, 1 double at 70%, and 6 doubles at 80%? Sounds ok for the first couple weeks but gets nuts the further on you go! Would definitely be keen for giving this a bash. I'll finish my current routine then start on this, so late July. Have you tried it? Cheers for the link. That's it yes, ive done it yes put 20kg on squat max in 6 weeks plus knoe a lot of others who have made real gainz | ||
| BThomson | | ... | 23-06-2013 @ 16:22 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | This weeks training: Squat Session (Monday): Squat - 1 x 8 @ 60kg, 1 x 5 @ 82.5kg, 3 x 5 @ 95kg Leg Press - 3 x 7 @ 220kg Curls/Extensions - 3 x 8/12 @ 60/40kg Finished off with some light barbell lunges and stretches. Nothing much to report. Had my technique analysed and focused on working on keeping upright. Going to include more pre-squatting stretches to increase flexibility. | ||
| BThomson | | ... | 23-06-2013 @ 16:26 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Bench Session (Wednesday): Bench - 1 x 8 @ 55kg, 1 x 5 @ 65kg, 3 x 5 @ 72.5kg. BAD session. Left elbow/tricep was sore from the first set but carried on through. By the end of the last set the pain was substantial and I decided not to do anything else to add to it. Hopefully it'll be fine by the next bench session. Got the benching done at least. | ||
| BThomson | | ... | 23-06-2013 @ 16:30 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Deadlift Session (Friday): Deadlift - 1 x 8 @ 120kg, 1 x 5 @ 135kg, 3 x 5 @ 155kg. T-Bar Rows - 3 x 8 @ 55kg Seated Rows - 3 x 10 @ 70kg (slow reps, focus on hold at full contraction) Thor Hammer Curls - 3 x 8 @ 12.5kg Standard session, no complaints. Incorporated the Thor Hammer curls after looking into tendonitis prevention exercises as a result of this weeks bench debacle. Interesting exercise, forearms took a beating. | ||
| BThomson | | ... | 23-06-2013 @ 16:32 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Next week will be the 5th week of the percentages cycle I'm on. It's going well but the sessions are getting a lot tougher. Hopefully should see some decent returns come week 7. | ||
| BThomson | | ... | 01-07-2013 @ 15:04 |
Member 4400, 110 posts SQ 120, BP 90, DL 192.5402.5 kgs @ 72kgs UnEq | Last Weeks Training: Squat Session: Squat - 1 x 8 @ 70kg, 1 x 5 @ 82.5kg, 1 x 5 @ 92.5, 2 x 5 @ 97.5kg Leg Press - 3 x 7 @ 220kg Curls/Extensions - 3 x 10/8 @ 60/456kg Squats were actually fine, almost stuck on the final rep but not overly concerned. Hips feeling better too, looks like I might have finally sorted my tech. Or at least its not as dire as it used to be. Next week will be the first time I've repped any squats over 100kg. Putting on my big boy pants. | ||
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