Starting Out

Fat Bar Squats

70 x 5
100 x 3
110 x 3
115 x 3
117.5 x 3
120 x 3
122.5 x 3
125 x 3

Deadlifts
150 x 5
160 x 5
170 x 3
180 x 3
190 x 3
200 x 3
205 x 3
210 x 3 new PB - not big by SB standards but considering a month ago I failed 200 it progress!

Tendon problem in my forearm means I have to go steady at moment but went uop 2.5kg on both exercises today so still progress.

Close Grip Incline Bench on fat bar
Bar x 5 x 2
60 x3
80 x 3
90 x 3
95 x 3
100 x 3
105 x 3

Then 80kg x 3 on the minute every minute for 10 minutes

Fat Bar Strict Press
30 x 5
50 x 3
55 x 3
60 x 3
65 x 3

I'm destroyed, I think I had too few carbs today.

Zurcher Squats on fat bar
50 x 5
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3
115 x 3
120 x 3
125 x 3
130 x 3

Deadlifts
160 x 5
170 x 3
180 x 3
185 x 3
190 x 3
195 x 3

Conditioning

12 Squat Thrusts then 12 Burpies
6 Squat Thrusts then 9 Burpies
3 Squat Thrusts then 9 Burpies
No breaks between sets

Log

45 x 5
55 x 5
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3
90 x 2
95 x 1 - New PB

55 x 3 x 10 on the minute every minute

Flat Bench

40 x 10
60 x 5
100 x 3
110 x 2
120 x 3
125 x 2
130 x 3 PB

Had a week off due to forearm tendon issue.

Training yesterday was light and high reps to avoid too much pressure.

Incline Bench Close Grip

60 x 8
70 x 8
75 x 8
80 x 8
85 x 8

Floor to overhead press fast

60 x 8
65 x 8
70 x 8
75 x 8

Front Squat

70 x 8
75 x 8
80 x 8

Rear Squat 60 x 50 reps no racking - killed me!

Deadlift fast

100 x 8
120 x 8
130 x 8
140 x 8
150 x 8

Totally shattered

Tonight's workout, short breaks shot gaps between exercises

Close grip bench
5 x 100
5 x 110
3 x 115
3 x 120
3 x 125
All felt relatively easy

Deadlift
150 x 5
160 x 5
170 x 2
180 x 3
190 x 2
Again all straight forward

Fat Bar Strict Press
55 x 5
60 x 5
65 x 2
70 x 3
75 x 2

Power Cleans
50 x 5
60 x 5
65 x 2
70 x 3
75 x 2

Squat
60 x 10
70 x 20
80 x 20
90 x 20
big improvement for me as squat is big weakness

Getting stronger bit by bit

All exercises, fast with little rest between

Dips
Body weight x 8
+ 10kg x 8
+ 15kg x 8
+ 20kg x 8

Barbell Press
65 x 8
70 x 8
75 x 8

Hex Bar Deadlifts
150 x 8
160 x 8
170 x 8

Front Squat
60 x 8
70 x 8
80 x 8

Squat into Press
60 x 8 then immediately 100yrs on rowing machine fast
2 rounds

Missed updating a couple of the workouts but here's some of the numbers

Hex Bar Deadlift
160 x 4
170 x 4
180 x 4
200 x 2 x 10 final set x 6

Close Grip Bench
100 x 4
110 x 4
120 x 4
130 x 3
135 x 2

Squat
90 x 30
100 x 20
100 x 20

Strict Bar Press
60 x 5
70 x 5
80 x 5
90 x 3

Dips
Bodyweight x 8
+10kg x 6
+15kg x 6
+20kg x 6
+25kg x 4

Deadlifts standard bar
160 x 5
170 x 5
180 x 5
190 x 3
200 x 3

Log
50 x 8
60 x 8
70 x 5
80 x 5
90 x 2
100 x 1

Still nursing a tendon injury that's causing pain right up forearm through bicep into delt.

But weights still going up

No real supplements at all , just food, cod liver oil and vitamins

Workout 1

Incline Bench
80 x 5
90 x 5
100 x 5
110 x 5

Very Deep Squats
90 x 8
100 x 8
110 x 5
120 x 5

Strict Log
60 x 5
70 x 5
75 x 5
80 x 5

Power Clean 70 x 5 x 5 fast sets


Workout 2

Close grip bench with pause
60 x 5
80 x 5
90 x 5
Working sets
100 x 5
110 x 3
120 x 2
130 x 3
135 x 2

Deadlift
100 x 5
140 x 5
160 x 3
Working sets
180 x 3
190 x 3
195 x 2
200 x 2

Barbell Strict Press
45 x 5
55 x 5
Working sets
70 x 3
75 x 2
80 x 3

So been posting for a bit now and the plan was to try a small Novice event, question is, base don my training post weights, am I strong enough yet?
I am doing it natural so do I need to find a tested event to be competitive even at Novice level?

just compete. Your lifts are fine.

Cheers, Ill look out for a comp.

Today's training.

Hex Bar Deadlift
100 x 5
120 x 5
140 x 5

160 x 36 (3 reps on the minute every minute for 12 minutes)

Arse to ground squats

80 x 36 (3 reps on the minute every minute for 12 minutes)- to light must do higher next time.

Log
40 x 2/3/5
50 x 2/3/5
60 x 2/3/5
75 x 2/3/5

Deep Squat

100 x 5
110 x 5
120 x 5
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 x 1

Close Grip Pause Bench

100 x 5
110 x 5
120 x 3
125 x 2

Rack Pulls

160 x 5
180 x 5
200 x 5
210 x 3
220 x 3

Coughing guts up but missed a workout last week and been making good progress, despite bloody forearm tendon still being shot.

Glad I did not skip as it was acceptable, no major progress but some increase in reps.

80k deep box squats with bands
8 x 5 with 30 second rests

Deadlifts
150 x 5
160 x 5
170 x 5
180 x 5

Close grip bench with pause
60 x 5
80 x 5
100 x 5
110 x 5
120 x 5

Band curls 5 sets 15 reps 20 sec pause inbetween

Ok so turns out cough was actually a heavy lung infection, I'm coughing guts up still and getting bad sweats, been told leave any exercise for 2 weeks.

Pretty gutted as have been getting stronger every week and was due to do some singles, felt sure I was going to set some good PBs this week.

Also joined a new gym where a couple of guys have done some competitions. My old gym was more bodybuilding and none lifted heavy.

So hopefully Ill retain my current strength and come back well.