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Relatively new to this game.

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ChrisBarrIcon...17-07-2011 @ 19:08 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Hill sprints x 5

This will be the routine for sunday.
Missed my last two training sessions this week because the gym closed.
However, last week was just a week to test the waters for lifting and see where i was at after holiday. Next week i start my program and hopefully get some good numbers. Its westside with a slight twist.
ChrisBarrIcon...18-07-2011 @ 13:22 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Gym closed today so done some conditioning this morning and foam rolling

Skipping on 30s rest 20s x 8

Didn't feel too bad. Cant wait to get back to the gym properly tomorrow when it opens! SKWAAATZZZZ
ChrisBarrIcon...18-07-2011 @ 13:22 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 18.07.2011 @ 13:23 PM by ChrisBarr
Gym closed today so done some conditioning this morning and foam rolling

Skipping 30s on then rest 20s x 8

Didn't feel too bad. Cant wait to get back to the gym properly tomorrow when it opens! SKWAAATZZZZ
ChrisBarrIcon...19-07-2011 @ 21:22 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 28.07.2011 @ 23:23 PM by ChrisBarr
Rep Lower
50 reps at 60% on squat.
105kg
8 x 5
1 x 10 - decided that i cba'd resting and doing another set so done the last two in one.
Legs feel like death

Sumo DL
70 x 5
110 x 1
140 x 1
160 x 1
Working on my tech for this as before i just pulled like a wide leg conv' dl. So now im working on forcing my knees out and arching my back. Watching mark bell vids has been helping when they tell you to think about dropping your balls onto the bar.

Stiff leg 2 x 5 - 70kg with fat grips
1 x 5 - 70
1 x 5 - 100
1 x 5 - 120

Back raise 3 x 10
PLank 3 x 30s

Good session back at the gym!
ChrisBarrIcon...20-07-2011 @ 17:31 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		BSHD - Conditioning

3 rounds of
40kg fat bar c+j x 10
red band push ups x 10
chin ups x 5
30kg farmers corridor length x 2
16kg kb two handed swings x 10

This made me feel like death! For only taking about 15 mins maximum it is very punishing!

15" rack pulls 4 x 5
70/100/120/150.

Good session!
ChrisBarrIcon...21-07-2011 @ 20:29 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 21.07.2011 @ 21:53 PM by ChrisBarr
Rep Bench - 4RM
Long warm up
80 x 4
90 x 4
100 x 4 - Rep PB

Switched to paused wide grip, index on ring
80 x 5
85 x 5
90 x 5 - PB

Inc DB 3 x 12 12.5/15/18
OHP 3 x 5 40/50/60

Rev BW row 3 x 10
Super set 5 dips to 5 machine rows x 5
100 band pull aparts.

Got this session done in about 1hr 15mins. Really quick for me especially as it was max effort day. Really glad about my PBs especially after my lay off. The weight was feeling heavy but was moving quickly. Hopefully my lifts start to improve.
ChrisBarrIcon...23-07-2011 @ 20:22 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Dyn Lower
~45% = 80kg 10 x 2 onto a 13" box. Wide stance and flat shoes.

Speed dl
8 x 1 - 120kg
3 x 1 - 150kg

GM 3 x 5 40/50/60
shrugs 3 x 20, 20kg
45 deg back 3 x 10
ChrisBarrIcon...25-07-2011 @ 15:44 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Upper Repetition 40 reps at 65% = 75kg
4 x 10. - wide grip, index on ring. Going to use this for all rep and speed work as it gives me a greater advantage.

Inc DB 3 x 8 18/22/26
dips 5 x 6
lat pd 4 x 8
DeadstopBOR 5 x 5 40/50/60/70/80
Band pull aparts 3 x 20

Good session.
ChrisBarrIcon...26-07-2011 @ 17:23 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Lower 3RM
Deads
120 1,1,1
140 1,1
160 1
170 x 3
180 x 3 - Changing my tech getting my hips much lower, so off the floor it feels heavier but lock out is a piece of piss
140 3 x 3 - very quick.

Squats - to see how my hips feel as they have been tight
70 x 3
90 x 3
110 x 3
130 x 3 - Hips felt a bit sore but this wasnt difficult.

Banded hip rehab - xwalks adductions

pull throughs 5 x 5
adductor machines lots of reps.

good session today hips and legs feeling much looser.
ChrisBarrIcon...28-07-2011 @ 22:07 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Dyn upper
~50% = 60kg 12 x 3 - 3 grips. All felt very fast!

3 board press.
80 x 5
100 x 5
110 x 5

Inc DB 3 x 12 - 15/18/22
DB Row 3 x 20 - 28/30/32
Tri rope ext 3 x lots
ChrisBarrIcon...01-08-2011 @ 21:36 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		2RM Upper All index on ring.
80 x 5
90 x 3
100 x 2
110 x 1,f - Failed on my second one because i belly benched and f**ked my line, i have the strength for this.
105 x 2 - very easy.

Paused
85 x 5
90 x 5

Inc DB 3 x 12 20/22/24
Chest supported db row 3 x 12 - 18kg

Dips bw 5 x 5.

Good session!
ChrisBarrIcon...02-08-2011 @ 21:12 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		DE Lower ~ 55% 8 x 2 = 100kg
Felt easy parallel box

10 lunges to farmers carries 32kg
Session took quite long as i was going through the basics with my friend on squat and deadlift.
ChrisBarrIcon...04-08-2011 @ 20:21 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Rep upper. 75% = 25 reps in as little sets as possible

3 x 8 - On my last set went for 9 but only got half way up.
1 x 1
Done all these sets very quickly. It felt fairly easy and had pinky on the ring.

5 x 5 dips last 3 sets supersetted into
decline db bench 3 x 12 12.5/15/18kg

5 x 5 OHP - 20kg supersetted into
5 x 2 chin ups

Machine row 5 x 5 s11/13/15/15+10kg/15+15kg

In and out session felt really good. And im sure thats some rep pbs.
ChrisBarrIcon...06-08-2011 @ 17:11 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		Lower - 1RM
Very good session today!

Squats
warmed up
100 x 3
120 x 3
140 x 2
155 x 2 - PB
165 x 2 - PB
175 x 1 - First time i touched this weight since the comp and it flew up in comparison. The video makes depth look a bit sketchy but im sure i was borderline in. However with no spotters i didnt get to truely push it! I felt like i had much more in me but wanted to keep it at that until i get good spots in.


Trap bar deadlift.
70 x 5
110 x 3
150 x 3
180 x 3 - PB
190 x 1 - trap bar PB
200 x 1 - trap bar new PB!

45 deg back ext 3 x 12 bw/5kg/10kg
banded x walks half of corridor and back

Finisher Farmer carries
Corridor and back x 5 with 32kg in each hand. 1 min rest between sets.

Great session today! quite chuffed!
likesadeadkfIcon...08-08-2011 @ 21:50 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq		Looks like a good session there. Would agree about the squats looking atad iffy but its a pretty bad angle at the same time. Either way its just a training lift and itll be good to get more weight on your back. Not dabbled with your suits lately i see haha.

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