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Floobler | ... | 11-04-2016 @ 21:35 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 11.04.2016 @ 21:35 PM by Floobler Couple lads I know were training arms so joined them with a second session todayClose grip bench (paused) Bar x a couple of sets 60kg x 5 80kg x 5 90kg x 5 100kg x 5 107.5kg x 5 PB 90kg x 11 PB - mostly T&G, first and last couple of reps paused Incline EZ skullcrushers 15kg per side x 10 15kg per side x 10 17.5kg per side x 8 Hammer curls (cheating) 20kg's x 10 30kg's x 10 36kg's x 8 42kg's x 6 Preacher curls 3 sets of 7-12 reps, can't remember the weights Good little session, definitely feel like biceps are the limiting factor for stones atm so need to beef them up a lot. Plus the tricep work should carryover into overhead stuff nicely | ||
Floobler | ... | 13-04-2016 @ 00:05 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 13.04.2016 @ 00:15 AM by Floobler Planned on taking today as a rest day but with the week off work i was feeling extremely bored! Got a solid 8 hours sleep last night & a couple of hours nap this afternoon so felt well rested and headed to the gymSquat 60kg x 4 90kg x 3 110kg x 3 130kg x 2 150kg x 1 165kg 5x5 This felt very comfy, legs are strongest theyve ever been no doubt Leg press 150kg x 10 220kg x 10 260kg x 8 300kg x 8 - think this was +3 reps on last week Lying leg curls 100lbs x 12 120lbs x 10 130lbs x 8 140lbs x 8 145lbs x 7 Calf press 150kg 4 sets of 10 reps 100kg x 12 Then a nice mile & a half walk home to finish, all uphill Very confident a big PB is there on the squat but dont really have to desire right now to max out in the gym. Think a better goal would be to triple my current max, will attempt either next week or the week after. So happy with how training is going recently, bodyweight is up to 92.5kg im pretty sure that has something to do with it. The goal is to slowly work up to around 110kg over the next couple of years to fill out the U105kg class. | ||
Floobler | ... | 13-04-2016 @ 23:36 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Once again planned to rest today but the gym was calling me Pause incline bench Bar x a couple of sets 60kg x 2 sets of 5 80kg x 3 90kg x 3 100kg x 3 105kg 3x3 PB 105kg x 4 - did this set touch & go Floor press 60kg x 10 80kg x 8 100kg x 3 sets of 6 105kg x 6 - very tough Second time trying these, definitely work the tris hard Dips BW x 15 +20kg x 10 +40kg x 8 +50kg x 4 - triceps were fried at this point Incline DB press 35kg's 3 sets of 12 PB Still undecided on whether I should do England's strongest junior in June. The event I'd be most worried about is log press (110kg for reps), so hammering pressing hard from every angle until I make up my mind. | ||
Floobler | ... | 13-04-2016 @ 23:43 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | |||
mark_f1 | ... | 14-04-2016 @ 13:08 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Get your name down for it and just enjoy the day. Yes the likes of Paul Smith and Ashton are on another level to most opens never mind juniors, but you'll still find you might mix it up in one or two of the events. | ||
Floobler | ... | 14-04-2016 @ 19:02 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | mark_f1 said:Get your name down for it and just enjoy the day. Yes the likes of Paul Smith and Ashton are on another level to most opens never mind juniors, but you'll still find you might mix it up in one or two of the events. Just sent entry form off haha. Entered yorkshires U105 as well, you doing it? | ||
mark_f1 | ... | 14-04-2016 @ 22:07 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Yeah, admittedly ill struggle but looks a really good comp. Plus its got a bus pull :-) | ||
Floobler | ... | 15-04-2016 @ 12:13 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 17.04.2016 @ 17:06 PM by Floobler Didn't get enough sleep last night, felt tired but got some caffeine in me and cracked on with some event trainingPush press Bar x a couple of sets 40kg x 3 50kg x 3 60kg x 3 Added leg drive, was strict until this point 70kg x 3 80kg x 3 90kg x 3 95kg x 5 sets of 3 PB Happy. Shoulders were a bit fatigued from the incline benching a couple of days ago but still made 95kg feel easy, there's deffo more there. Farmers walk (every set 20m, drop & turn @ 10m) 57.5kg 77.5kg 97.5kg x 3 sets First time doing these since tearing a callous a few weeks back. It hasn't recovered fully so didn't push it, weights felt light Circus DB press 35kg x 3 each arm 40kg x 3 each arm 45kg x 3 each arm 50kg x 1 each arm - PB with left arm Stone over yoke 90kg x 3 Add tacky 105kg x3 PB 105kg x 2 - tacky got really dirty on the first set, was practically worthless 90kg x 9 - PB Yoke 125kg x 30m 205kg 3 sets of 30m Confident I'll be able to move with the heavier weights now, just trying to work on speed atm amd not do too much on yoke to fatigue myself | ||
Floobler | ... | 15-04-2016 @ 13:13 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 17.04.2016 @ 17:08 PM by Floobler Right, so after finally taking the plunge and entering a couple of big(er) comps, really need to gain some strength! Deadlift is probably the number one priority atm, as I've got max DL from floor in 8 weeks at England's and 260 for reps from the floor at yorkshires U105 in September. However I also really need to work on pressing as the log at England's is 110 for reps, the best I've done so far on log is 105x1. I think from Monday training will be as follows:Monday - deadlift + lots of back assistance Tuesday - overhead pressing Wednesday - arms (lighter, just trying to work on my weaknesses) Thursday - rest, maybe some conditioning if I can be bothered Friday - squat + leg assistance Saturday - benching, incline benching etc Sunday - rest If I want to include some event training I would probably do something like Monday - deadlift + farmers & stones Tuesday - back & bicep assistance work Wednesday - overhead pressing + some tricep assistance Thursday - rest Friday - squat + yoke Saturday - benching, incline benching etc Plan for deadlift right now is to mainly focus building up my 5x5, this should really build a solid base and put a ton of mass on my back. Current best is 190 5x5, setting the goal of a 210 5x5 by England's. Also plan to work up to 140-150kg on bent over rows for reps in the same time frame. Going to train squats hard as well to really build leg strength off the floor, might even include some trapbar deadlifting on Fridays to get some extra pulling work in. Would probably only work up to a single top set on that though so that I'd be recovered in time for deadlifting on Monday. For pressing, I'm going to ditch the log completely for now and just work with a barbell. Lots of strict presses, seated pressing & some push pressing as well. Also going to work on increasing my bench as well, to build pure pressing strength and strengthen my triceps for the lockout. For the last few weeks of the build up I'll go back to using a log but I feel barbells are better for me at building strength. | ||
Floobler | ... | 16-04-2016 @ 15:44 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Wanted to get in one more session this week, didn't fancy doing anything too taxing after yesterday so decided to just train arms again Close grip bench (touch & go) Bar x a couple of sets 60kg x 12 75kg x 8 85kg x 8 95kg x 6 105kg x 5 112.5kg x 3 PB Got bruising all over the forearms after stones yesterday, wrists were feeling very sore & weak. Regret not bringing my wrist wraps for this now :/ shoulders were also very sore, all in all very happy with this given how I was feeling Incline EZ bar skullcrushers 15kg per side x 12 15kg per side x 12 These seemed to be making my wrists worse so left it there Pushdowns (v-bar) 100lbs x 15 120lbs x 15 140lbs x 12 160lbs x 12 BB curls Bar x 10 40kg x 8 45kg x 3 sets of 8 Hammer curls (both arms together) 22kg's x 3 sets of 10 Preacher curl machine 80lbs x 8 80lbs x 8 80lbs x 9 85lbs x 8 With all this work I've been putting in arms are starting to look a lot more jacked now time to rest and eat up for Monday, been a bit of a brutal week think I might have overdone the training a tad | ||
Floobler | ... | 18-04-2016 @ 08:29 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Deadlift 70kg x 5, x 3 100kg x 3 120kg x 3 140kg x 2 160kg x 2 180kg x 1 195kg x 4 sets of 5 PB Felt extremely tough today, even warmups felt a little off. Not fully recovered yet after last week I think Front squat 60kg x 2 sets of 5 100kg x 5 115kg x 5 125kg x 5 PB 135kg x 4 PB Did these because stones is one of my weaker events, hoping fronties will improve them BB rows 60kg x 6 100kg x 5 120kg x 3 sets of 8 PB T-bar rows 50kg x 5 75kg x 5 100kg x 3 sets of 8 PB Pullups BW x 2 sets of 8 BW x 2 sets of 8 - neutral grip Considering how f**ked I was by the time it came round to all the back assistance stuff was really pleased with how it went. Upper back isnt the weakness it once was, need to keep working on it though | ||
EllD90 | ... | 18-04-2016 @ 09:29 | |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | 5x5 @ 90% on DL is a lot of volume mate. Surely that's gonna f**k you for other sessions? | ||
Floobler | ... | 18-04-2016 @ 09:41 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 18.04.2016 @ 09:42 AM by Floobler EllD90 said:5x5 @ 90% on DL is a lot of volume mate. Surely that's gonna f**k you for other sessions? 90% for 5x5 would be mental (doubt it's even possible!) but 195kg isn't 90% any more, max is definitely higher than 220kg atm just haven't tested it in a while. Having said that, I am starting to feel a bit run down at the minute. Might go a little lighter next week and just do a few reps with 180kg | ||
mark_f1 | ... | 18-04-2016 @ 09:46 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Progressing nicely mate! | ||
Floobler | ... | 18-04-2016 @ 09:59 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | mark_f1 said:Progressing nicely mate! Thanks man! Eating everything in sight is definitely helping the gains | ||