Oh Danny boy, the pipes, the pipes are calling
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| DH |  | thursday 4/11/10 | 04-11-2010 @ 09:15 |
 Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Bench - Dumbells 22 x 10 28 x 8 32 x 8 32 x 8 32 x 8 40 x 5 44 x 3 Incline Bench 60 x 10 60 x 10 65 x 5 70 x 5 75 x 3 80 x 3 60 x 8,6,5 (wide grip, medium, close) Crossovers (shoulders felt v.tight so did these to lossen them up a bit) 15 x 15 20 x 12 25 x 10 JM Press (first time i've done them) 40 x 10 40 x 10 40 x 8 Close grip bench 40 x 15 50 x 12 60 x 9 50 x 12 Laterals (done as one big set with no rest inbetween each weight) 10 x 12 8 x 12 6 x 15 4 x 20 Should have been going for a new bench pb today but my head wasnt in it so didnt try, plus there wasnt anyone to spot me | ||
| DH | | Tuesday 9/11/10 | 09-11-2010 @ 10:16 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Started Korte 3x3 today, going to do a few cycles of it and see what gains I make. Made good gains with Wendler's 5/3/1 so I've got a good base to work from and intereted in seeing how the higher volume will affect me. Squat (Slow and controlled on the way down, and exploding up as fast as possible) Bar x 30 (Warmup) 5 @ 75 5 @ 75 5 @ 75 5 @ 75 5 @ 75 Bench (Slow and controlled on the way down, with 2 second pause at chest every rep and exploding up as fast as possible) Bar x 30 (Warmup) 5 @ 60 5 @ 60 5 @ 60 5 @ 60 5 @ 60 Deadlift (Same as squat and bench, pulling as fast as poss) 20 @ 50 (Used pullthroughs as my warmup) 5 @ 77.5 5 @ 77.5 5 @ 77.5 5 @ 77.5 5 @ 77.5 | ||
| DH | | thursday 11/11/10 | 11-11-2010 @ 10:50 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | In Flanders fields the poppies blow Between the crosses, row on row, That mark our place; and in the sky The larks, still bravely singing, fly Scarce heard amid the guns below. We are the Dead. Short days ago We lived, felt dawn, saw sunset glow, Loved and were loved, and now we lie, In Flanders fields. Take up our quarrel with the foe: To you from failing hands we throw The torch; be yours to hold it high. If ye break faith with us who die We shall not sleep, though poppies grow In Flanders fields. Squat Bar x 20 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 Bench (with 2 second pause) 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5 Deadlift 80 x 5 80 x 5 80 x 5 80 x 5 80 x 5 Strict Press 50 x 10 50 x 10 50 x 10 50 x 10 50 x 10 Dumbell Curls 20 x 10 20 x 8 20 x 8 20 x 8 20 x 8 Threw the strict press and curls in there as Im having fri and the weekend off and wont be training them for a while, while doing Korte 3x3 anyway | ||
| DH | | Monday 15/11/10 (Korte 3x3) | 15-11-2010 @ 11:32 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat Bar x 20 (very slow) 6 @ 85 6 @ 85 6 @ 85 6 @ 85 6 @ 85 Bench Press Bar x 20 (very slow) 6 @ 75 6 @ 75 6 @ 75 6 @ 75 6 @ 75 6 @ 75 Deadlift 10 @ 60 6 @ 90 6 @ 90 6 @ 90 6 @ 90 6 @ 90 | ||
| DH | | Wednesday 17/11/10 | 17-11-2010 @ 10:01 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat Bar x 20 6 @ 90 6 @ 90 6 @ 90 6 @ 90 6 @ 90 Bench Press Bar x 10 (index finger on outside band Bar x 10 (Thumbs touching inner edge of knurling) 6 @ 80 6 @ 80 6 @ 80 6 @ 80 6 @ 80 6 @ 80 Deadlift 10 @ 60 6 @ 95 6 @ 95 6 @ 95 6 @ 95 6 @ 95 Military Press 5 @ 60 5 @ 60 5 @ 60 5 @ 60 12 @ 40 This felt a lot easier than monday, had a bit of time to spare so did a few quick sets of military presses. | ||
| DH | | Friday 19/11/10 | 19-11-2010 @ 10:17 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat Bar x 20 Bar x 20 (Good morning with squat stance) 5 @ 90 5 @ 90 5 @ 90 5 @ 90 5 @ 90 Bench Press (all with 1.5-2 second pause) Bar x a lot 5 @ 80 5 @ 80 5 @ 80 5 @ 80 5 @ 80 5 @ 80 Deadlift 5 @ 95 5 @ 95 5 @ 95 5 @ 95 5 @ 95 Military Press 10 @ 50 10 @ 55 9 @ 60 15 @ 40 Dumbell Curls 12 @ 16 12 @ 16 12 @ 16 12 @ 16 Found this really easy today, fell as if my body has adapted to training the lifts 3 times a week. Which is good as Im gonna start a sheiko program when this one is complete. (Upping Squat and Deadlift each by 5kg on monday, keeping Bench weight the same, reps going up to 7 for each set for all exercises.) | ||
| DH | | Monday 22/11/10 (Korte 3x3 week 3 day 1) | 22-11-2010 @ 10:45 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat bar x 20 95 x 7 95 x 7 95 x 7 95 x 7 95 x 7 Bench bar x 20 85 x 7 85 x 7 85 x 7 85 x 7 85 x 7 85 x 7 Deadlift 60 x 10 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 | ||
| DH | | Weds 24/11/10 (Korte 3x3 Week3 Day 2) | 25-11-2010 @ 11:12 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat 60 x 10 95 x 7 95 x 7 95 x 7 95 x 7 95 x 7 Last set was hard as fook! Trying to improve my technique and sit back a bit more Bench Bar x lots 85 x 7 85 x 7 85 x 7 85 x 7 85 x 7 85 x 7 Deadlifts 60 x 5 (fast) 105 x 7 105 x 7 105 x 7 105 x 7 105 x 7 Technique definately getting better for deads, able to keep my back set better and the bar doesnt move away from my body anymore | ||
| DH | | Friday 26/11/10 | 27-11-2010 @ 13:25 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat Barx20 60x8 95x7 95x7 97.5x7 97.5x7 97.5x7 60x25 (oly stance) 60x20 (oly stance, bottom half of squat only) Box squat 110x5 120x5 Db flat bench (warmup for barbell bench as bench was in use 24x10 24x10 Barbell flat bench 85x7 85x7 85x7 85x7 85x7 85x7 All sets were paused Deadlift 60x10 (sldl then deadlift = 1rep) 110x7 110x7 110x7 110x7 120x1 130x1 135x1 Can feel a new pb coming soon, max is currently 140 and the 135 was tough but only due the volume before it SLDL 60x8 60x8 Military press (the bar weighed 15kg) 35x5 55x5 55x7 Face pulls 25kgx20 | ||
| DH | | Friday 03/12/10 | 03-12-2010 @ 09:37 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Had a week or so off as was ill. Squat bar x 10 60 x 10 80 x 5 90 x 5 100 x 3 110 x 1 120 x 1 (loose wraps) 130 x 1 FAIL (loose wraps & belt) 130 x 1 SUCCESS! (loose wraps and belt) 140 x 1 (sub cross wraps & belt) 145 x 1 PB! (sub cross wraps & belt) 80 x 10 Speed Bench 60 x 10 80 x 4 80 x 4 80 x 4 80 x 4 80 x 4 80 x 4 80 x 10 all paused Superset cable curls and cable upright row 25 x 12, 12 25 x 12, 12 25 x 12, 12 25 x 12, 12 | ||
| DH | | Wednesday 8/12/10 | 08-12-2010 @ 14:13 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Power rack was delivered a couple of days ago, put it up yesterday an first workout with it today. Just bodyweight stuff as not got any weights yet, they're going to be a Xmas present off my missus. Wide grip pullups 6 6 6 6 6 Dips 10 10 10 10 10 10 10 Inverted rows 10 10 10 10 10 10 Pressups 15 15 15 15 15 Hanging leg raises 10 10 10 10 10 Crunches 15 15 15 15 Ridiculous pump and horible amount of lactic acid build up but felt good. Can't wait to get some weights now! | ||
| DH | | Friday 31/12/10 SHEIKO #29 week 1 day 1 | 31-12-2010 @ 18:14 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 31.12.2010 @ 18:16 PM by DH Last workout of the year but the first with my new home gym and first day of Sheiko #29Been a right lazy f**ker over Christmas and done absolutely f**k all. Looking forward to being back training! Bench 55 x 5 65 x 4 65 x 4 77.5 x 3 77.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 Squat 67.5 x 5 80 x 5 80 x 5 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 Bench 55 x 6 65 x 6 65 x 6 77.5 x 4 77.5 x 4 77.5 x 4 77.5 x 4 Dumbell flies 5 x 10 @ 15kg Good morning 5 x 5 @ 50 | ||
| DH | | Sunday 02/01/11. SHEIKO #29 week 1 day 2 | 02-01-2011 @ 17:44 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Deadlift to knees 67.5 x 3 80 x 3 95 x 2 x 3 (2 sets of 3) 102.5 x 4 x 3 Incline bench 70 x 4 x 6 Dips 5 x bw 5 x +10 5 x +15 5 x +15 5 x +15 Rack pulls (18") 75 x 4 87.5 x 4 102.5 x 2 x 4 115 x 4 x 3 Lunges 60 x 5 x 5 Leg raises 3 x 10 Felt good today. Need to order some more plates almost running out of weight to put on my bar. Will order from buzz when he gets some more in | ||
| DH | | Tuesday 04/01/11 SHEIKO Week 1 Day 3 | 04-01-2011 @ 10:23 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Bench 55 x 5 65 x 5 77.5 x 4 82.5 x 3 82.5 x 3 87.5 x 2 87.5 x 2 82.5 x 3 82.5 x 3 77.5 x 4 65 x 6 55 x 8 Dumbell flies 5 x 10 @ 15kg Squat 67.5 x 5 80 x 4 95 x 3 95 x 3 102.5 x 3 102.5 x 3 102.5 x 3 102.5 x 3 102.5 x 3 Goodmornings 5 x 5 @ 60 Started snowing after my first 2 sets of bench. Its certainly an experience getting snow in your eyes while benching!! | ||
| DH | | Thursday 06/1/11 SHEIKO #29 Week 2 Day 1 | 06-01-2011 @ 17:06 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Squat 67.5 x 5 80 x 4 80 x 4 95 x 3 95 x 3 107.5 x 2 107.5 x 2 107.5 x 2 107.5 x 2 107.5 x 2 Bench 55 x 5 65 x 4 77.5 x 2 77.5 x 2 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 Flat dumbell flies 5 x 10 @ 15kg Weighted pressups (hands shoulder width) 5 sets of 10: Had my missus on my back and she weighs just over 40kg Front Squat 60 x 3 60 x 3 75 x 3 75 x 3 80 x 2 80 x 2 80 x 2 80 x 2 These were tough, first time I have ever done them. Need to practise them more, sore collar bone but that will go after more practice Goodmornings 5 x 5 @ 60kg | ||