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Time for Will to have a go at getting strong

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willlyd		...	24-04-2014 @ 22:44
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Decided to give 5/3/1 a go, including getting back into bench pressing - something I've neglected to do (almost at all) since being back in the gym. I've chosen to go with the 'big but boring'. Tuesday 22nd: Squat (high bar, olypmic, no wraps etc)... 75kg x 5 90kg x 5 100kg x 3 120kg x 5 140kg x 5 Now for the 'all out' set 160kg x 15. Probably more in the tank, but at expense of form. Assistance - Squat... Choice to go 50%, 60%, 70% and back down. 90kg x 10 110kg x 10 130kg x 10 110kg x 10 90kg x 10 Surprisingly tough.. Lunge with plate overhead 25kg: 5 sets of 10 lunges with this. Home... Sore for the first time since January.
willlyd		...	24-04-2014 @ 22:48
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	My first 'bench day' for about 6 years.. 55kg x 5 65kg x 5 75kg x 3 90kg x 5 100kg x 5 'All out set' 115kg x 10 - Pretty hard, last rep wasn't pretty. This is where it got painful... 70kg x 10 70kg x 10 70kg x 10 70kg x 10 (had to re rack before the last two reps) 60kg x 10 - horrible. BW Dips: 10 reps 10 reps 7 reps 7 reps 5 reps I'm sore already, an hour after the workout so very nervous for the morning. I can tell I haven't benched in ages, the weights fitness just isn't there which manifests in cramp in hamstrings whilst benching and also in triceps on the sets of 10. Onwards and upwards
willlyd		...	28-04-2014 @ 16:21
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Deadlift Day: 95kg x 5 110kg x 5 130kg x 3 155kg x 5 180kg x 5 All fine... Max reps effort: 210kg x 13 - Felt really slow and rubbish, but happy enough. Rep Work: 130kg x 10 130kg x 10 130kg x 10 130kg x 10 130kg x 10 These were horrible, I never do reps on deadlift and this is why... I probably won't be doing these again as I had a lower back pump and couldn't do anything else! Strict pressing on Tuesday, lets hope my chest loosens up as holding arms above my head is painful!
willlyd		...	30-04-2014 @ 09:24
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Overhead Day... Strict Press: 40kg x 5 45kg x 5 50kg x 5 60kg x 5 70kg x 5 Flat out set: 80kg x 9 - Disappointed with this, nothing to do with shoulders, my quads cramped! Considering entering into Englands Natural Strongest Man u105kg, which involves an axle which I've never used. It's a 105kg ftoh I set up an olympic bar (OB) with 90kg on it to get the technique going, and a solid axle (A) with 95kg on it. (OB) 90kg x 3 (A) 95kg x f (OB) 90kg x 3 (A) 95kg x 1 (OB) 90kg x 3 (A) 95kg x 1 (OB) 90kg x 3 (A) 95kg x 1 (A) 95kg clean x 1, push press x 5 Ran out of time at this point and was completely knackered so decided to go home! I think with some practice I shouldn't have an issue with 105 FTOH, I need to look at the farmers walk and yoke as these are new to me. Not to worried about a 230kg deadlift for reps. Will
willlyd		...	30-04-2014 @ 09:24
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Overhead Day... Strict Press: 40kg x 5 45kg x 5 50kg x 5 60kg x 5 70kg x 5 Flat out set: 80kg x 9 - Disappointed with this, nothing to do with shoulders, my quads cramped! Considering entering into Englands Natural Strongest Man u105kg, which involves an axle which I've never used. It's a 105kg ftoh I set up an olympic bar (OB) with 90kg on it to get the technique going, and a solid axle (A) with 95kg on it. (OB) 90kg x 3 (A) 95kg x f (OB) 90kg x 3 (A) 95kg x 1 (OB) 90kg x 3 (A) 95kg x 1 (OB) 90kg x 3 (A) 95kg x 1 (A) 95kg clean x 1, push press x 5 Ran out of time at this point and was completely knackered so decided to go home! I think with some practice I shouldn't have an issue with 105 FTOH, I need to look at the farmers walk and yoke as these are new to me. Not to worried about a 230kg deadlift for reps. Will
willlyd		...	01-05-2014 @ 09:51
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Hmm double post, how do I delete that?
willlyd		...	02-05-2014 @ 08:27
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Training Thursday 02/05/2014 5/3/1 - Squats Week 2 Didn't fancy it today 75kg x 5 90kg x 5 110kg x 3 130kg x 3 150kg x 3 "flat out" set: 170kg x 6 - Not happy with this at all, my lower back was pumped so I can only assume that form went to s**t, or I'm still not over deadlift / cleans. 110kg x 10 110kg x 10 110kg x 10 110kg x 10 110kg x 10 Harder than they should have been. Decided at this point to give farmers walk a go over a 15m course. I've never even touched the farmers walk implements before, so just felt it as I went. Does anyone have any idea what the weight of a standard farmers handle is? All weights listed are the weight added, no idea of the weight of the handles: 60kg x 2 80kg x 2 90kg x 2 100kg x 4 80kg x 2 Completely different feel to what I was expecting, once I got the wobbles out of the way they felt OK. I'll try again on a day which hasn't completely screwed my legs beforehand and see what happens! Will
willlyd		...	13-05-2014 @ 22:19
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Post Edited: 13.05.2014 @ 22:21 PM by willlyd Average, more to check form than anything.. will update the journal later. Decided to cut a bit more weight, bodyweight 108kg this morning.
willlyd		...	12-08-2014 @ 09:57
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Just a little update. Managed to partially tear my hip flexor at the beginning of June and haven't been back to the gym since then. I've also still got shoulder pain if I jolt my arm (like if you drop something and try and catch it before it hits the floor). Back of the shoulder joint - any ideas? Back in the gym starting Saturday morning.

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