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power fridays

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Villa_SteIconpower fridays17-02-2012 @ 21:24 
stingy with his letters
Member 496, 668 posts
SQ 210, BP 190, DL 230
630.0 kgs @ 111kgs UnEq
thought i'd start a journal as i'm currently struggling for motivation and hope this might help.
i know i'm gonna receive quite a bit of stick for the way i train as its not exactly your typical strongman training sessions but i tried the push pull sessions and lost size so went back to what i know.

mondays i train shoulders and back and aim for about 6 reps with each exercise.
tuesdays its legs and again aim for the 6 rep mark
wednesdays i'm sorry to say but its chest and arms
i won't be documenting these sessions but on fridays i do squats, standing overhead press, deadlifting, and bench all for my 1 or 2 rep maxes.

starting with tonight i did:
200kg squat 1 rep (disappointed as i struggled more with it than i have the last 2 weeks)
110kg overhead 4 reps (failed at snatching 115kg which really pissed me off!)
200kg deadlift 2 sets of 1 rep ( in the 3rd week of that 5,3,1 system, 1st time i'm trying it so hopefully gonna help get them deadlift numbers up)
180kg bench press 3 reps


hopefully over the next few months them numbers will go up a bit
Villa_SteIcon...25-02-2012 @ 10:54 
stingy with his letters
Member 496, 668 posts
SQ 210, BP 190, DL 230
630.0 kgs @ 111kgs UnEq
Post Edited: 25.02.2012 @ 14:10 PM by Villa_Ste
wasn't very optimistic last night, legs were still very sore from wednesdays session, done an 8 hour shift followed by 9 holes of golf and hadn't eaten in 6 hours so didn't expect too much-

2 reps 190kg squats
5 sets of 3 reps 185kg deadlift
did 1 minute of 90kg pressing from floor each time (got it in a comp in june) managed 7 and was blowing out my arse, think i need to practise that a little more
finished off by 3 sets of 40m farmers (don't have any proper farmers equipment at gym so use 65kg dumbells with thick handles, better than nothing)

all in all wasn't too bad considering
brownbearIcon...25-02-2012 @ 10:56 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
190x2 & 185x3,3,3,3,3 off a 200 max!!!! sexy squatting
Villa_SteIcon...25-02-2012 @ 14:11 
stingy with his letters
Member 496, 668 posts
SQ 210, BP 190, DL 230
630.0 kgs @ 111kgs UnEq
my bad, meant to put deadlft after the 5 sets of 3 lol
dan302Icon...25-02-2012 @ 16:27 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
good sessions buddy, nice to see you have a journal!
Villa_SteIcon...10-03-2012 @ 14:20 
stingy with his letters
Member 496, 668 posts
SQ 210, BP 190, DL 230
630.0 kgs @ 111kgs UnEq
didn't train last night, been getting really bad back pumps all week just bending over at work etc, started to warm up on deadlifts, got to 150kg and it felt like a tonne.
hopefully a week off the deadlift and heavy squat and next week all will be right again??
Villa_SteIcon...16-03-2012 @ 21:08 
stingy with his letters
Member 496, 668 posts
SQ 210, BP 190, DL 230
630.0 kgs @ 111kgs UnEq
back was still sore but decided i couldn't slack for another week.
180kg squat 2 sets of 3 reps
overhead press 4 reps of 100kg, 2 reps of 110kg and 1 rep of 120kg
180kg deadlift 2 sets of 5 reps

was gonna do some cleans but back was breaking by then so called it a day
Villa_SteIcon...19-03-2012 @ 18:20 
stingy with his letters
Member 496, 668 posts
SQ 210, BP 190, DL 230
630.0 kgs @ 111kgs UnEq
tried some shoulders tonight and by the 2nd set they were burning bad! ruined the session, decided to go light after 3 heavyish sets. know when to go light.....
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