Pompy's Log
| Simon_T |  | ... | 06-10-2010 @ 14:24 |
 wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Keep that up and you'll be in the u105's with me next year.  | ||
| ITRG | | ... | 06-10-2010 @ 14:46 |
 PS ... i love you Member 521, 2568 posts SQ 200, BP 125, DL 265590.0 kgs @ 90kgs UnEq | good training mate whats your training split like??? | ||
| Pompy | | ... | 06-10-2010 @ 14:56 |
 My opinions have run their course Member 694, 3112 posts | Simon_T said:Keep that up and you'll be in the u105's with me next year. lol, yeah I'm doing the strength tec comp in nov/dec and i said to rob today ill have to be in the 105s as i wont make 90 next month at this rate but 105s is too high standard for me long term, and job wise ill be in a basic training environment next september so will have to be physically fit, hence ill be back at u 90s | ||
| Pompy | | ... | 06-10-2010 @ 15:09 |
My opinions have run their course Member 694, 3112 posts | Post Edited: 06.10.2010 @ 15:09 PM by Pompy ITRG said:good training mate whats your training split like??? i do this in a nutshell (5/3/1) take 90% of 1RM, then make that your 1RM for the next calculations. this is because your all time 1rm is not always applicable for instance I have benched 140kg but could not do it today, so there's no point basing weights on that. so you take your new 1rm and then using the given percentages for each week work out a weight/rep ratio for each main lift, i have chosen military press/deadlift/bench/front squat...... you then choose assistance exercises as required to work your weak spots. week 1 military press 65% x 5, 75% x 5, 85% x at least 5 or as many as possible dips x 100 towel chins 5 sets to failure power clean 5 x 10 deadlift (same percentage/reps as military press) good morning 5x12 hanging leg raise 5x12 bench press (same percentage/reps as military press) incline becnh 5x12 dumbell row 2x10, 1x20-40 barbell curl 5x15 front squat (same percentage/reps as military press) leg press 5x15 leg curl 5x10 week two as above but percentage ratio for main lifts changes to 70%x3, 80%x3, 90% x 3 or more week three percentage ration for main lifts 75%x5, 85%x3, 95%x1 or more week four deload week 40%x5, 50%x5, 60%x5 start again from week one, possibly with new 1RM calculated from best of previous months lifting, however I started with same weights i have the ebook on it mate if you want it I can send it to you at the weekend when I'm at home, the assistance lifts are up to the individual and I do change mine about a bit, also throw in a few max efforts here and there just to capture the opportunities when I feel like I can do that bit more. it's a bit of a confusing routine 5/3/1 you have to read the book mate. next week im going to train in strength tec and have a proper events session consisting of hopefully something like; max log (aiming for at least 95) OR maxle aiming for 100kg or more max 18inch deadlift probably oly bar aiming 280+ stones hopefully including something above 130 for a pb maybe farmers maybe an axle squat but not with 200, probably 150 for reps or something like it I want to have the following by next april; 300kg plus 18 inch dead 100kg plus log at least 110kg clean and press, preferably 120kg pull 232.5 again from the floor or more 60kg dumbell overhead, among other things lol | ||
| ITRG | | ... | 06-10-2010 @ 15:44 |
PS ... i love you Member 521, 2568 posts SQ 200, BP 125, DL 265590.0 kgs @ 90kgs UnEq | sounds like some good aims mate go for it and send me the sheet when your home bud cheers | ||
| Pompy | | ... | 07-10-2010 @ 19:29 |
My opinions have run their course Member 694, 3112 posts | Trained at the naval base again, bit later tonight due to uni work taking a while. Front squat. 70x5 80x5 90x11 (2 more than last month) 110x1 120x1 130x1 P.B. had to dig deep for this pretty much dive bombed it so was atg. black in the eyes and seeing stars but made the grind chuffed with this leg press 5 sets of 15 hamstring machine curl 5 sets of 12 brilliant session really pleased with the extra reps with 90 and pb at 130 it was one of the hardest reps i have ever done lol three rest days now, might train monday night if i feel okay when i get back to portsmouth as ill be oop north over the weekend | ||
| Pompy | | ... | 08-10-2010 @ 14:46 |
My opinions have run their course Member 694, 3112 posts | Did about twenty mins biceps today. | ||
| Simon_T | | ... | 08-10-2010 @ 14:50 |
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Nice PB on the fronties there pal. | ||
| BigMacca | | ... | 08-10-2010 @ 14:57 |
 understanding of the sport, little he has. Member 798, 9948 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Big frontie PB mate - Well done! | ||
| Pompy | | ... | 08-10-2010 @ 21:09 |
My opinions have run their course Member 694, 3112 posts | Cheers lads! | ||
| buzz | | ... | 08-10-2010 @ 23:31 |
 Go ! go ! team strengthshop !!! Member 18, 5295 posts SQ 185, BP 130, DL 230545.0 kgs @ 95kgs UnEq | Pompy said:Did about twenty mins biceps today. I see nothing's changed!!  | ||
| Pompy | | ... | 08-10-2010 @ 23:31 |
My opinions have run their course Member 694, 3112 posts | |||
| Pompy | | ... | 09-10-2010 @ 11:29 |
My opinions have run their course Member 694, 3112 posts | buzz said: I see nothing's changed!! LOL | ||
| ITRG | | ... | 09-10-2010 @ 12:01 |
PS ... i love you Member 521, 2568 posts SQ 200, BP 125, DL 265590.0 kgs @ 90kgs UnEq | good frontie PB mate must be happy with that??? nice video as well mate although some difference in you mate looking really skinny  lol | ||
| Pompy | | ... | 09-10-2010 @ 12:39 |
My opinions have run their course Member 694, 3112 posts | Cheers ? Lol. Emailed u mate by the way. | ||
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