Toe dipping into the wold of Strength training
Users viewing topic: & 1 Guest
12345678910385386387388389390391392393394395
Rodger01/11/10 @ 13:52
Post Edited: 05.08.2011 @ 12:17 PM by Rodger
Thought id start up a journal to help spur me along, and to also get advice about strucuring a more strength orientated / strongman routine. Just joined here really and just started training with strength more in mind.
Im planning on training 4 x week, basing a day for:-
Bench+assistances
Squat+assistances
OHP+assistances
Dead+assistances
Not sure about reps really or how often i should try out 1RM's
Sat 30th
Strict Press
9x40kg
5x45kgx2
5x50kg
Push Press
3x60kg
6x60kg
3x65kg + 4th F
2x70kg
F x 75kg (attempted twice)
Deads
8x60kg
5x100kg
3x160kg
1x190
1x220
belt on
1x230
10x115kgx2
4 months since i deadlifted properly, the 230kg was a joke hitched to buggery grip ok, but my (soft type) belt isnt tight enough since ive lost about 4kg.
wide Grip Pull ups
7xBW
8xBW
6xBW
5xBW
Dips
10xBW
9xBW
Any help structuring a routine would be great.
Cheers
Rodge
hixxy198501/11/10 @ 14:19
marc01/11/10 @ 14:20
Rodger01/11/10 @ 18:10
Boar01/11/10 @ 18:48
Rodger02/11/10 @ 08:36
Boar, yeah mate need to get a proper belt lol
Mon 1st
Flat Bench
8x50kg
7x60kg
4x80kg
1x90kg
Fx100kg craaaaaap
2x90
3x5x80kg
Inc Bench
2x6x60kg
3x70kg
5x65kg (last spotter help)
5x65kg no spot
Static Hold 180kg 33sec (for a laugh....)
Fly
12x12.5kg normal
5+5+5x10kg 5 reps in different hand positions, dont ask lol
5+5+5x12.5kg as above
CG Bench
10x50kg
8x55kg
6x57.5kg
Left should still sore and stiff from saturday. Still not a bad session (for me!)
Mon 1st
Flat Bench
8x50kg
7x60kg
4x80kg
1x90kg
Fx100kg craaaaaap
2x90
3x5x80kg
Inc Bench
2x6x60kg
3x70kg
5x65kg (last spotter help)
5x65kg no spot
Static Hold 180kg 33sec (for a laugh....)
Fly
12x12.5kg normal
5+5+5x10kg 5 reps in different hand positions, dont ask lol
5+5+5x12.5kg as above
CG Bench
10x50kg
8x55kg
6x57.5kg
Left should still sore and stiff from saturday. Still not a bad session (for me!)
Rodger04/11/10 @ 08:33
Post Edited: 04.11.2010 @ 13:01 PM by Rodger
3rd Wed Squat
8x60kg
5x100kg
5x130kgx2
5x132.5kg
5x135kg
5x137.5
Please with these, didnt feel too hard. No Belt. Couldnt fathem where to pitch the weight for 5 reps as ive been doing 10-12 reps for last 5 months
Front Squats
4x90kg oly grip
5x90kg crossed over felt much better
5x92.5
4x95kg
2x100kg not sure what happened here
SLDL
8x60kg
7x90kg
7x95kg
6x95kg grip shot
Power clean
5x60kg for a laugh....
dont think im doing these right - do you need to really drop down under the bar before its fully cleaned?
BB Curl
10xbar
8x30kg
8x32.5kg
8x35kg
all in all felt like good session.
Tonight is shoudlers can anyone help me out with routine
Im thinking:-
Strict Press
DB press
Rear Laterals
Dips upright not leaning forward
IrishMarc04/11/10 @ 08:47
Rodger04/11/10 @ 12:56
Rodger05/11/10 @ 11:14
4th Nov
Strict Press
8xbar
7x35kg
6x45kg
6x50kg
6x52.5kg
5x52.5kg
Push Press
Belt on
2x70kg + F
2x67.5kg + 2F (if at first you dont succeed try faling another couple of times....)
4x65kg
Really Really need to work on pressing strength because quite frankly its turd
Lateral Raises
9x12.5kg
9x12kg
8x12kg
Rear Laterals on inc. bench
3x10x8kg
Dips
8xBW
9xBW
8xBW
Pissed off about pressing and not sure if the above is a good enough routine in terms of pressing content, should the strict come before the push press or other way round??
Not sure if i should run 5x5 on EVEYTHING for now until i find my feet.
Anyway Deadlifts and back training tonight
Strict Press
8xbar
7x35kg
6x45kg
6x50kg
6x52.5kg
5x52.5kg
Push Press
Belt on
2x70kg + F
2x67.5kg + 2F (if at first you dont succeed try faling another couple of times....)
4x65kg
Really Really need to work on pressing strength because quite frankly its turd
Lateral Raises
9x12.5kg
9x12kg
8x12kg
Rear Laterals on inc. bench
3x10x8kg
Dips
8xBW
9xBW
8xBW
Pissed off about pressing and not sure if the above is a good enough routine in terms of pressing content, should the strict come before the push press or other way round??
Not sure if i should run 5x5 on EVEYTHING for now until i find my feet.
Anyway Deadlifts and back training tonight
Rodger09/11/10 @ 18:35
Post Edited: 09.11.2010 @ 18:52 PM by Rodger
5th Nov Deads
(No belt or straps)
5x100kg
3x140kg
2x180kg
1x210kg
4x3x190kg
Wide Grip Chin ups
8xBW
7xBW
2x6xBW
BB Row
8x60kg
2x6x70kg
2x7x70kg
8th Nov
Flat Barbell Bench
8x50kg
4x65kg
4x5x80kg
4x80kg
Incline Barbell Bench
2x6x62.5kg
6x65kg
5x65kg
C G Bench
3x10x40kg
Fixed weight barbell with no stand and sh*t bench nearly shaved some of my gut off trying to get the bar into place...
DEcline Bench
6x80
11x60kg
Bad session shoulder, bicep, neck, whole thoracic spine in a mess, pissed off went home.
EDIT in fact the whole shoulder prob ive had for few years is really bothering me again at moment maybe its just down to changing for slighltly lower reps.
I constantly have a tight upper back, feel the neeed to hang off things all the time and shoulder joint sends tingling feeling down my arm a lot
shanejer09/11/10 @ 21:06
Rodger10/11/10 @ 08:30
shanejer said:does you get this pain on bench only????
Hi mate, no sometimes even when not training, a lot of it is sometimes because im not being active enough. Its not all training related. I can wake up and whole body feels like ive been run over lol.
On a better note, Squats tonight should be good
Rodger11/11/10 @ 13:45
Post Edited: 13.11.2010 @ 13:18 PM by Rodger
10th Nov Squat
7x80kg
5x110kg
work sets
4x140kg
4x145kg
belt on
3x150kg
3x152.5kg
very pleased with these (for once)
Power Clean
6x60kg
6x60kg
5x62.5kg
5x65kg
Deadlifts from knee
5x140kg
3x180kg
belt on
2x190kg
1x210kg
Fx230kg would not budge and saw stars for a moment
BB Curl
8xbar
8x35kg
8x37.5kg
7x40kg
Royally f*cked up outside of my left elbow. Woke this morning and cant grip anything with it.
Its obviously elbow tendonitus/tennis elbow as ive had it before.
Really pissed off and has made me forget about my other shoulder/back issues to be homest. found some NSAIDS in my bag and must try some cissus and glucosamine as thiese have helped me int he past.
think its either down to me trying to master power clean technique with too heavier weight or curling with oly bar instaed of EZ bar, in any way i feel like a right c*nt
Certainly no overhead work tonight now
Rodger13/11/10 @ 19:18
13th Nov
Deads
5x100kg
3x140kg
3x170kg
belt on
1x210kg
1x225kg
1x235kg PB
belt off
3x195kg
3x195kg
3x195kg
3x195kg these were actually too easy!
Over the moon with these today couldn't help trying a 1RM. Was easier than my last and 5kg more, virtually no hitching.
Push Press
3x60kg
3x70kg
2x75kg
FAIL 80kg tried twice
1x77.5kg better technique PB
FAIL 80kg ah well so so close couldnt lock out.
Strict Press
3x60kg
2x62.5kg (failed 3rd)
1x65kg
1x67.5kg PB pleased but very hard locking out.
WG chins
9xBW
7xBW
5xBW not great
Dips
11xBW
8xBW
7xBW
Did these chins then straight to dips then rest, repeated etc
Seated Cable Row
6x70kg terrible last last lol
6x65kg
6x65kg
What a bloody session for me, not sure whats happened but not complaining!!!
My elbow didnt bother me at all, though i was going to have to use straps.
Job done.
hopefully OSG for the first time this monday late afternoon/early evening
Deads
5x100kg
3x140kg
3x170kg
belt on
1x210kg
1x225kg
1x235kg PB
belt off
3x195kg
3x195kg
3x195kg
3x195kg these were actually too easy!
Over the moon with these today couldn't help trying a 1RM. Was easier than my last and 5kg more, virtually no hitching.
Push Press
3x60kg
3x70kg
2x75kg
FAIL 80kg tried twice
1x77.5kg better technique PB
FAIL 80kg ah well so so close couldnt lock out.
Strict Press
3x60kg
2x62.5kg (failed 3rd)
1x65kg
1x67.5kg PB pleased but very hard locking out.
WG chins
9xBW
7xBW
5xBW not great
Dips
11xBW
8xBW
7xBW
Did these chins then straight to dips then rest, repeated etc
Seated Cable Row
6x70kg terrible last last lol
6x65kg
6x65kg
What a bloody session for me, not sure whats happened but not complaining!!!
My elbow didnt bother me at all, though i was going to have to use straps.
Job done.
hopefully OSG for the first time this monday late afternoon/early evening
12345678910385386387388389390391392393394395