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Singles, hard graft and chaotic training

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AaronJ		Singles, hard graft and chaotic training	31-03-2014 @ 14:13
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Post Edited: 11.05.2014 @ 17:49 PM by AaronJ Background 22 yo, been training inconsistently and half arsedly for about three years. Never stuck to the same programme for longer than about three weeks tops. I competed once about two years ago in the GBPF NW Push/Pull and hit a 105kg bench and a 215kg deadlift at about 87kg bw. I'd like to compete again in either strongman or powerlifting, but I need to get significantly stronger before then. I now weigh around 80-85kg depending on the day and when I last took a s**t. Goals Squat - 212.5kg Bench - 130kg Push Press - 130kg Powerclean - 120kg Deadlift - 255kg Strict Press - 100kg All @ u90kg bw.
AaronJ		...	31-03-2014 @ 14:15
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	30/03/2014 - Squat day Squat 60 kg x 5 80 kg x 5 100 kg x 5 110 kg x 5 112.5 kg x 5 120 kg x 5 125 kg x 5 Pause Squats (3s pause) 80 kg x 5,5,5 Front squats 60 kg x 5 70 kg x 5 75 kg x 5 80 kg x 5 85 kg x 5 Powercleans 60 kg x 5 70 kg x 5 80 kg x 5 Cable crunches 36.5 kg x 20,20,20
AaronJ		...	31-03-2014 @ 19:46
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	31/03/2014 - Bench day Bench 60 kg x 10 70 kg x 10 80 kg x 10 85 kg x 5 90 kg x 5 92.5 kg x 5 94.5 kg x 5 = PR Wide grip bench (first rep 3s pause) 85 kg x 5,5,5 Close grip incline 70 kg x 5,5,5 80 kg x 4 Dumbell incline bench (in kg) 32's x 5,5,5 Cable crunches 36.5 kg x 20,20,20 Dips bw x 8,5,5 +5 kg x 5 +7.5 kg x 4
AaronJ		...	01-04-2014 @ 17:00
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Post Edited: 01.04.2014 @ 17:02 PM by AaronJ 31/03/2014 - Press Press 50 kg x 5 55 kg x 5 60 kg x 5 62 kg x 5 64.5 kg x 5 65 kg x 5 67.5 kg x 5 = PR Push Press 70 kg x 5 80 kg x 5 82.5 kg x 5 85 kg x 5 = PR 90 kg x 1,1,1,1,1 Bent rows 90 kg x 6,6,6,6,6 Cable fly somethings 16 kg x 10,10,10 (way too heavy. Never done this before. Felt good on my chest but need to drop the weight. Probably won't do them again) Tricep press EZ+25 kg x 10,10,10
AaronJ		...	02-04-2014 @ 10:31
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	With dissertation due in soon and uni exams on the way, four days a week in the gym isn't going to continue being realistic. 2-3 days is more likely. I'll have to figure something out.
AaronJ		...	04-04-2014 @ 17:38
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	4/4/14 - Deadlift Great session today. For the sake of ease, everything that's a 2014 PR will be considered a lifetime PR even if I've done more in the past. Bench 90 x 2,2,2,2,2,2,2,2 80 x 8 96 x 6 = PR! Deadlift Up to 180 x 3 190 x 1 200 x 1 = PR! Deficit 160 x 2 130 x 2,2,2,2,2,2,2,2 Push press Up to 100 x 1 = PR! 110 x fail. Nowhere near Dips +12kg x 3,3,3,3,3,3
AaronJ		...	06-04-2014 @ 15:27
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	6/4/14 - Squats and Press Push press: 60 kg x 3 70 kg x 3 80 kg x 3 85 kg x 2 90 kg x 1 95 kg x 3 = PR! 90 kg x 2,2,2,2,2 Did something to my neck at this point. Seem to have tweaked a nerve at the base of my neck or something. Very painful when I turn my head. Decided to foam roll and continue. Possibly a stupid idea. Press: 70 kg x 3 73 kg x 3 = PR! 70 kg x 2,2,2, Squat: 70 kg x 3 90 kg x 3 100 kg x 2 120 kg x 2 130 kg x 3 = PR! 110 kg x 10 Pause squat: 90 kg x 3,3,3,3,3 Bench: 40 kg x 40,21 just because Cable crunches: 38 kg x 20,15,15 Triceps push downs: 26 kg x 15,15,10
AaronJ		...	08-04-2014 @ 22:34
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	08/04/2014 - Squats and Bench Just a quick workout. Didn't want to do too much volume or grinding. Bench: 70 kg x 10,8 80 kg x 5,7 90 kg x 5,4,3 100 kg x 2 = PR! 105 kg x 1 110 kg x 1 = PR!! 100 kg x 2,2,2,2,2,2,2 Squats: 70 kg x 3 90 kg x 3 100 kg x 3 110 kg x 2 130 kg x 1 140 kg x 1 155 kg x fail 130 kg x 1 140 kg x 1 150 kg x 1 155 kg x 1 = PR!! Very happy with the bench PR. Had to dump the first attempt at 155kg after I couldn't even make it out the hole. Decided to strip the bar and jump back up. Second attempt was a grinder but it went.
AaronJ		...	10-04-2014 @ 23:05
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	10/4/14 - Deadlift Deadlift: 60 kg x 3 100 kg x 3 140 kg x 3 180 kg x 2,2 205 kg x 1 = PR! 180 kg x 5 = Rep PR! Feet in air Bench: (all reps 2s pause) 85 kg x 3,3,3,3,3,3,3,3 Bent rows: 100 kg x 6,6,6
Benfrancis1993		...	10-04-2014 @ 23:06
Cut toe in half = bad day. Member 4359, 3581 posts SQ 270, BP 140, DL 310 720.0 kgs @ 137kgs UnEq	so many gains. Nice work broseph
AaronJ		...	10-04-2014 @ 23:39
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Benfrancis1993 said:so many gains. Nice work broseph Thanks Ben. Another year or two and I'll have some lifts to write home about!
AaronJ		...	11-04-2014 @ 15:32
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	11/4/14 - Bench and Squats Bench: 60 kg x 5 80 kg x 5 90 kg x 5 95 kg x 5,5,5,5,5 Squats: 60 kg x 3 100 kg x 3 120 kg x 2 140 kg x 2,2,1 = Rep PR! Knee started to ache a bit at this point so decided to leave squats alone for today. Dips: +15 kg x 3,3,5,8 = PR! Seated hammer curls: 20 kg dumbells x 20,20 Triceps press: Ez + 25 kg x 17 Cable crunches: 38 kg x 20,20
AaronJ		Singles, hard graft and chaotic training	13-04-2014 @ 16:41
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Post Edited: 13.04.2014 @ 21:02 PM by AaronJ 13/04/14 - everything! f**king hell. Some hard graft today!! PRs too! Push press: 60 kg x 3 80 kg x 1 90 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 105 kg x 1 110 kg x fail 110 kg x fail 110 kg x fail 110 kg x 1 = f**king PR!! Front Squat: 60 kg x 3 100 kg x 1 110 kg x 1 110 kg x 1 110 kg x 1 110 kg x 1 120 kg x 1 = PR! 120 kg x 1 120 kg x 1 120 kg x 1 120 kg x 1 120 kg x 1 Squat: 110 kg x 1 130 kg x 1 140 kg x 1 140 kg x 1 140 kg x 1 140 kg x 1 140 kg x 1 Deadlift: 140 kg x 1 160 kg x 1 180 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 190 kg x 1 208 kg x 1 = 2014 PR! 210 kg x 1 = 2014 PR! And now for a nap
AaronJ		...	14-04-2014 @ 09:45
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Woke up this morning feeling like I've been run over by a truck.
AaronJ		...	14-04-2014 @ 14:58
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	14/04/14 - Bench Bench: 70 kg x 10 80 kg x 6 90 kg x 3 100 kg x 3 = PR! 100 kg x 3 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 100 kg x 1 105 kg x 1 100 kg x 1 90 kg x 3 70 kg x 8 Push press: Up to 100 kg x 1 Front squat: 100 kg x 1 110 kg x 1 122 kg x 1 = PR! 130 kg x fail

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