2012 road to 1st comp
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| RyanH |  | ... | 24-04-2012 @ 10:35 |
 Big fish in a small pond Member 1150, 2101 posts | Post Edited: 24.04.2012 @ 13:52 PM by RyanH | ||
| Darrenmac1988 | | ... | 24-04-2012 @ 18:03 |
 Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | 24/04/2012 Starting some HIT cardio twice a week. Will try to improve time and distance each work out Warm up - 5 mins Hill Sprints 25m @ 50-60% 20.6 seconds 25m walk 46 seconds 25m @ 65-75% 19.9 seconds 25m walk 48 seconds 25m @ 85-90% 17.4 seconds 25m walk 49.7 seconds 25m @ 85-90% 21.2 seconds 25m walk 60.3 seconds 25m @ 100% 17.8 seconds Cool Down - 5 mins | ||
| RyanH | | ... | 24-04-2012 @ 18:17 |
Big fish in a small pond Member 1150, 2101 posts | Did you measure 25m? those times look very strange. | ||
| Darrenmac1988 | | ... | 24-04-2012 @ 19:01 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | Haha no a complete guess! | ||
| Darrenmac1988 | | ... | 26-04-2012 @ 09:15 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | 25/04/2012 About 4 weeks out now from my first comp and feeling strong! Squat 60x6 100x5 130x1 160x1 Belt on 180x1 Wraps on 200x1 210x2 PB (massive PB at that!) Deadlift 14 inch 100x5 140x3 180x2 220x1 260x1 PB 270x1 PB (nearly s**t myself!) Leg Press 120x6 200x4 240x2 (legs f**ked) 240x2 (legs really f**ked) Videos to follow. | ||
| Bushy | | ... | 26-04-2012 @ 09:22 |
I miss the bush. Member 3527, 196 posts SQ 232.5, BP 140, DL 280652.5 kgs @ 101kgs UnEq | Top pbs there. | ||
| Darrenmac1988 | | ... | 26-04-2012 @ 09:25 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | Bushy said:Top pbs there. Cheers mate, bigger things still to come. | ||
| Darrenmac1988 | | ... | 28-04-2012 @ 19:45 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | 28/04/2012 Another solid session today. Feeling very strong at the moment! Tried the front squat for the first time today, starting off light to work on technique. Bench (touch and go) 60x6 80x6 100x2 115x2 130x4 PB Bench (2 second pause) 110x2x3 Row 60x8 80x8 100x4 115x4 125x4 PB Push Press 40x4 60x2 80x2 100x1 110x1 115x1 PB Front Squat 60x5 80x3 90x3 100x3 120x3 Done! | ||
| Bushy | | ... | 28-04-2012 @ 20:42 |
I miss the bush. Member 3527, 196 posts SQ 232.5, BP 140, DL 280652.5 kgs @ 101kgs UnEq | More pbs?? Congrats, you thought any more about the team comp? | ||
| RyanH | | ... | 29-04-2012 @ 13:40 |
Big fish in a small pond Member 1150, 2101 posts | Post Edited: 29.04.2012 @ 13:40 PM by RyanH Strong pb's there mate, better up my game! ill sort those videos out in abit | ||
| Darrenmac1988 | | ... | 29-04-2012 @ 15:56 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | RyanH said:Strong pb's there mate, better up my game! ill sort those videos out in abit Cheers mate PB's just keep coming at the minute! Yeah just send them to my hotmail account so I can edit them. | ||
| Darrenmac1988 | | ... | 01-05-2012 @ 08:56 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | Post Edited: 01.05.2012 @ 08:57 AM by Darrenmac1988 30/04/2012Head not really in it tonight. Log press was all over the place, arm still in bits. I need this to get better fast! Log Push Press 45x6 65x3 85x1 95x1 102.5xf (f**ked the clean up!) Log Press Strict 95X3 Circus Dbel 53xclean 53x1 (arm now in agony!) Log Clean 85x2x5 CB Bench 60x6 90x5 110x5 120x5 PB Shrugs 110x5 140x5 170x5 200x5 PB | ||
| Darrenmac1988 | | ... | 02-05-2012 @ 15:54 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | Well the injury to my arm got the better of me and I had to pull out of my first comp! Have another in September though so at least I can improve even more. I also feel I have been riding the line of overtraining so I'm going to reset my routine and move forward with some new PB's over the next 8 weeks. My new routine is as follows: Mon Log Press (strict) Strength CG Bench. Hypertrophy Box Squat. Speed Shrug. Hypertrophy Log Clean. Speed Wed Wide Bench. Speed Deadlift. Strength Leg Press. Hypertrophy Dbel Press. Hypertrophy EZ Curl. Hypertrophy Sat Squat. Strength Bench. Strength Push Press. Speed Row Hypertrophy Curl. Hypertrophy Phase 1 - volume. weeks 1-4 Strength 5x5 60-75% Speed 6x2-3 50-60% Hypertrophy 2-3x8-12 70% Phase 2 - strength weeks 5-8 Strength 2-3x2-3 80-95% Speed 6x2-3 50-60% Hypertrophy 2-3x6-10 80% 3 full body routines 3x a week. Looking to take my bench to 150, squat to 225, deadlift to 260 and log (strict) to 105. | ||
| Darrenmac1988 | | ... | 03-05-2012 @ 09:16 |
Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | Post Edited: 08.05.2012 @ 11:57 AM by Darrenmac1988 02/05/2012 - week 1 volume (light session)Deadlift - 70x5, 120x5, 155x5, 155x5, 155x5, 155x5, 155x5 Speed Bench (paused) - 60x3, 75x3, 75x3, 75x3, 75x3, 75x3, 75x3 Farmers - 60x30m, 110x15m, 60x20m (turn at 10m), 60x20m (turn at 10m) Leg Press - 110x8, 170x8, 170x8 EZ Curl - 30x8, 55x8, 55x8 Very easy session all lifts with no belt. Will progress steadily over the next 8 weeks as my arm heals. | ||
| Bushy | | ... | 03-05-2012 @ 12:48 |
I miss the bush. Member 3527, 196 posts SQ 232.5, BP 140, DL 280652.5 kgs @ 101kgs UnEq | How did you injur your arm? | ||
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