The SMALL Workout log.
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| MrSmall |  | ... | 08-05-2009 @ 18:36 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Since all the other u90 c**ts are posting goals... I won't post mine, 4 months is a long time and I won't be nailing the events till early August (spare once or twice, but I'm still weak as s**t now so wouldn't be able to do any of these f**kers) so it's heavy, regular gym lifts till then. Got something achievable to train for, a solid plan laid out (already done it!) and will be training hard for this event, not to make a tit out of myself, and be a lean mean lifting machine. Looks to be a great comp. Solid motivation. Highlights of training: Cleans, overhead, deadlift, biceps (no joke, weak point), db rows, and some other crazy tricks. | ||
| Paul_D | | ... | 08-05-2009 @ 18:48 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Keeping your cards close to your chest eh Smallsy?  . Good luck with your prep mate.Paul | ||
| lil_lee | | ... | 08-05-2009 @ 18:48 |
anti-social, except when needs help to put suit on Member 607, 2803 posts | some one is going under the radar hahah | ||
| lil_lee | | ... | 08-05-2009 @ 18:48 |
anti-social, except when needs help to put suit on Member 607, 2803 posts | Post Edited: 08.05.2009 @ 18:48 PM by lil_lee double post. | ||
| Beard_Of_Iron | | ... | 08-05-2009 @ 19:20 |
 Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266591.0 kgs @ 101kgs UnEq | Post Edited: 08.05.2009 @ 19:21 PM by Beard_Of_Iron I have seen Small's top secret, patented workout plan. It is an intricate training and nutritional regime of mallard protein isolate, dropsets (for the mechanical advantage), side bends with 200kg dumbbells, cable crossovers and the Hollyoaks Workout cardio routine. | ||
| Paul_D | | ... | 08-05-2009 @ 21:48 |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Oh s**t, we're all screwed then! I've heard that the "Hollyoaks workout cardio routine" is a glute buster! Paul | ||
| Thing | | ... | 08-05-2009 @ 22:46 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | i bet there heavy d/b rows in his plan. just keep working away smallsy and you'll be fine for the u90 comp | ||
| MrSmall | | ... | 08-05-2009 @ 23:22 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Thanks Neil, appreciate it. Got a while to work at it, currently planning to hit the weak points, which is everything DB rows do feature! | ||
| Thing | | ... | 09-05-2009 @ 00:02 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | MrSmall said: Thanks Neil, appreciate it. Got a while to work at it, currently planning to hit the weak points, which is everything DB rows do feature! But are they heavy???? | ||
| MrSmall | | ... | 09-05-2009 @ 00:17 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Post Edited: 09.05.2009 @ 00:22 AM by MrSmall Of course! | ||
| MrSmall | | ... | 09-05-2009 @ 13:30 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | cut today's session very short due to achy shoulder joints, unracking 50kg on the MP felt like 80. 20x5 30x5 40x5 so decided to have a play with the one arm dumbell tricks 25x1 with both arms 32,5kgx1 with both arms 35kgx1 with just my right didn't try with left pleased with this, as good as I reckoned. Tried to do some rows afterwards but just felt achy so cut losses and fled, back in the gym Tuesday probably, take a few days off, it has been a very good 3 weeks of training, PR's every session bar one or two. | ||
| Robbo | | ... | 09-05-2009 @ 13:53 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Good work on the pr's smalley. Rest up and eat like an animal. Always helps with the strength | ||
| MrSmall | | ... | 09-05-2009 @ 13:58 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Thanks Robbo mate will do. | ||
| MrSmall | | ... | 09-05-2009 @ 14:51 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | this last proper cycle of 531 tricks Squat: 105x5 pr, 110x2pr, 110x3pr, 120x1 equal pr but had more in the tank (weight, not reps) Deadlift: 130x10 pr, 140x8 pr with bad hitch on last rep, 150x6 bad hitch on last rep and minor hitch on rep 4 and 5. Bench: 70x7 pr, 75x5pr, 80x4 pr plus 70x8 close grip Overhead: 50x"12" pr(dunno if this was actually 50k), 55x9 pr, 60x3 (equal pr was on push press day where I equalled pr of 75x1, and failed some more, so bit narked with that). This week, probably Tuesday will go and squat 115 for reps and overhead 60 for reps to finish those two days properly, then do 60-70% weight stuff for the rest of that week. Then back on 531, not sure how it will go due to exams. Will just add 5kg to all working sets, probably and expect the proper reps. | ||
| Thing | | ... | 09-05-2009 @ 15:05 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | nice stuff smallsy | ||
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