New Thread, Stronger Me!!
| Mike_Hawkins |  | Training plan for next 5 weeks | 04-10-2009 @ 21:11 |
 Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Post Edited: 04.10.2009 @ 21:21 PM by Mike_Hawkins Oct 09 - 5 Week Training Plan: Day 1: DL: 5 x 120 (x5) - 5 x 130 (x5) - 5 x 130 (x5) - 3 x 140 (x3) - 3 x 150 (x3) Front Squat: 5 x 60 (x5) - 5 x 65 (x5) - 5 x 65 (x5) - 3 x 70 (x3) - 3 x 75 (x3) Day 2: Bench: 5 x 70 (x5) - 5 x 70 (x5) - 5 x 75 (x5) - 3 x 80 (x3) - 3 x 80 (x3) BB Row: 5 x 50 (x5) - 5 x 55 (x5) - 5 x 60 (x5) - 3 x 65 (x3) - 3 x 70 (x3) Day 3: Squat: 5 x 85 (x5) - 5 x 85 (x5) - 5 x 90 (x5) - 3 x 95 (x3) - 3 x 100 (x3) OH Press: 5 x 50 (x5) - 5 x 55 (x5) - 5 x 60 (x5) - 3 x 65 (x3) - 3 x 70 (x3) Ok it comes out weird, basically theres 5 sets of number for each exercise, one for each week  YAY I'll keep ya posted! Mike | ||
| Mike_Hawkins | | Funness!! | 05-10-2009 @ 21:02 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Rowing training starts tomorrow, circuits, easy peasy, so I'm guna keep going with the plan 2 min row to start DLs: Bar x some 60kg x some 100kg x 5 120kg x 5 (x5) - very easy, tried a wider more sumo-esc stance, felt good Front Squats: Bar x some 40kg x 5 60kg x 5 (x5) - felt pretty good too Hyper extensions (w/10kg) SS w/ machine crunches - 3 x 10 Back Squat (w/60kg) SS w/ Calf Raises (w/60kg) - 3 x 10 All in all pretty good, 8 minute row at the end too. Mike | ||
| Mike_Hawkins | | Bench and Row | 07-10-2009 @ 22:46 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Wasn't sure about my shoulder today, but it was fine! Paul D was sick during the session this time as opposed to before, so it's progress!! Bench: Bar x some 40kg x 6 60kg x 5 70kg x 5 (x5) - pretty tough BB row: Bar x some 40kg x 10 50kg x 5 (x3) - too easy 55kg x 5 (x3) - again quite easy - trying to find the happy medium between difficulty and keeping form, tis hard! DB Bench SS w/ DB row: 20kg x 10 22.5kg x 10 (x2) Pull Ups SS w/ Dips: 2 x 10 All in all not bad Mike | ||
| Mike_Hawkins | | ... | 10-10-2009 @ 19:25 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | I was rather tired today, but a good session in the end! OH Press: Bar x some 40kg x 5 50kg x 5 (x4) 50kg x 5 - military press (x2) Squats: Bar x some 40kg x 5 60kg x 5 80kg x 5 85kg x 5 (x5) - a struggle, but got them all, dead chuffed!!! DB Press SS w/ Chin ups: 2 x 10 YAY, tis all good! Mike | ||
| Mike_Hawkins | | Couple of sessions! | 15-10-2009 @ 08:26 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Monday: DLs: Bar x some 60kg x 5 100kg x 5 130kg x 5 (x5) - bloody tough, but grinded through!! Front Squats: Bar x some 40kg x 5 60kg x 5 65kg x 5 (x5) - a good weight Calf raises: 80kg x 10 (x3) Wednesday: Bench: Bar x some 40kg x 5 60kg x 5 70kg x 5 (x5) - felt strong! Machine Row: 20kg x some 40kg x 5 60kg x 5 80kg x 5 70kg x 5 (x2) Tricep Dips: Bw x 10 (x3) Wide Grip Pull Ups: Bw x 5 (x5) DONE!!! Mike | ||
| Mike_Hawkins | | ... | 20-10-2009 @ 16:49 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Front Squats: Bar x some 40kg x 5 60kg x 5 65kg x 5 (x5) DL: - doing front squats first definitely takes some out of me...surprise surprise Bar x some 60kg x 5 60kg x 5 100kg x 5 130kg x 5 (x5) - this was a whole world of mess, first set I did double overhand, was confused when my grip struggled!! Then messed around with different stances, but close stance is best for me I think Calf Raises: 80kg x 10 (x3) Ab stuff That is all Mike | ||
| Mike_Hawkins | | ... | 22-10-2009 @ 01:03 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Bench: Bar x some Bar x some more 40kg x some 60kg x 5 60kg x some 70kg x 5 75kg x 5 (x4) 80kg x 5 - felt very comfortable, going down to 3 x 3 next week, should be 85 easy Machine Row (single arm): 20kg x 10 40kg x 5 40kg x 5 30kg x 10 30kg x 10 Dips: BW x 10 (x5) Pull Ups: - wide grip, overhand BW x 5 (x10) - this was a grinder, glad I got it VERY GOOD SESSION!!! PB BENCH SOON I FEEL!!! Mike | ||
| Mike_Hawkins | | Squats | 24-10-2009 @ 17:33 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | 1000m row warm up Squats: Bar x some 40kg x 5 40kg x 5 60kg x 5 80kg x 5 - felt a little tough, thought it might be a struggle! 90kg x 5 (x5) - YEAH BABY!!!! Calf Raises: 80kg x 10 100kg x 10 (x2) Ab stuff Jog home Oh yeah, bloody pleased with this, going down to 3 x 3 for the next couple of weeks, should be fun!! Mike | ||
| Mike_Hawkins | | PB BENCH!!! | 27-10-2009 @ 21:41 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Didn't do DL and Squats today as planned, my knee is playing up, so here we go! Bench: Bar x some 40kg x 5 40kg x 5 60kg x 5 60kg x 3 80kg x 3 90kg x 1 - easy peasy! 100kg x 1 - PB - YEAH BABY!!! 85kg x 3 (x3) Machine Row: 40kg x 10 60kg x 10 (x5) Dips BW SS w/ Pull Ups: 10 Dips - 6 Pull Ups (x5) Ab stuff 5 mins cardio to try and sort my knee out! Very pleased all in all Mike | ||
| Mike_Hawkins | | ... | 07-11-2009 @ 17:43 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | General Overview of my training over the last couple of weeks: Trying to find a regime to fit in with my rowing, have decided on the 5-3-1 programme, spreading it over 2 weeks (aka Squat and bench 1st week, DL and Military the next). I'm going to be starting that in a couple of weeks, but I'm waiting for Paul_D to start with me after his comp (hopefully he can do it, I'm rather excited to go see a powerlifting comp.) But main points of training recently: Got 100kg for 5 Squats - PB Done some should stuff, incline bench and MP, shoulder didn't feel gay. Not many DLs atm, I'm just loving squats too much!! Will endeavour to do them on monday So yeah, all is good Mike | ||
| Mike_Hawkins | | Starting 531 - Bench | 10-11-2009 @ 11:59 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | YEAH, I LOVE 531!! Bench: Bar x some 40kg x 10 50kg x 5 55kg x 5 62.5kg x 5 70kg x 17 - equates to 109kg max using the max calculator! DB Bench: 15kg x 10 22.5kg x 10 25kg x 10 (x5) Machine Row: 20kg x 10 40kg x 10 50kg x 10 (x5) DONE!!! Mike | ||
| Mike_Hawkins | | ... | 11-11-2009 @ 21:02 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | So today was a rest day...yeah that didn't work out!! Squats - I love em!! Bar x some Bar x some more 40kg x 5 60kg x 5 67.5kg x 5 77.5kg x 28 - Oh my word I loved this, probably shows I started too light, but it will benefit my rowing/form I think!! 50kg x 10 (x5) Core Stuff Calf Raises: 70kg x 10 (x4) 110kg x 10 DONE!! The 77.5kg x 28 "supposedly" equates to 150kg 1RM - if only!!! Mike | ||
| Paul_D | | ... | 11-11-2009 @ 21:08 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | You are rep fiend! Well done on the squats tonight, gutsy performance. All ATG too. Paul | ||
| Mike_Hawkins | | 531 MP | 13-11-2009 @ 21:18 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Yeah Baby! Military Press: Bar x 5 Bar x 5 27.5kg x 5 35kg x 5 40kg x 5 45kg x 14 - equivalent to 65kg 1rm 30kg x 10 (x5) Pull Ups - wide grip: BW x 10 (x5) - so chuffed to get these, bloody tough Dips: BW x 10 (x5) Bicep gay stuff Mike | ||
| Mike_Hawkins | | 531 DL!! | 16-11-2009 @ 18:47 |
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Haven't done deadlifts in a while, so I was particularly pleased with the session!! DL: Bar x some 60kg x 5 95kg x 5 110kg x 5 125kg x 16 - very pleased, equivalent to 191 total, wouldn't that be nice 70kg x 10 (x5) Leg Raises: Bw x 10 (x5) Crunches SS w/ Side bends (30kg): 5 x 10 YEAH, WHOOP!!! I'm doing a mini comp with Paul_D in our gym before Christmas, shall dine out my max's then Mike | ||
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