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spam_upIcon...09-10-2010 @ 20:51 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
09/10/10

trained at powerhouse gym in Rhyl with sion.
First time having a go at anything other than everyday weightlifting equipment.

did some axle clean and jerks/presses/push presses. dont know the weight of it, started with a wheel and a 20kg each side and worked up from there. did about 6 sets.

Did some sandbag loading, got a 65kg bag up on a high platform a few times and a 75kg bag onto a medium platform once.

finished by doing a few squats bar x 12, 70kg x 15. nowt special.

was good to have a play with some strongman gear, unfortunatly the log is pretty heavy there, felt like over 80kg (unloaded) so didnt have much chance gettin that up on my first go.





Grin
spam_upIcon...14-10-2010 @ 21:19 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
14/10/10

short workout at home.

warmed up with some light dumbell shoulder movements.

One arm strict overhead dumbell press. (one clean per set)
20kg x 6 each arm
20kg x 6 each arm
25kg x 6 each arm
29kg x 5 each arm
29kg x 5 each arm.

Arms feeling alot better now, prob would have gone a bit heavyer if i had any more weights Happy
JordanIcon...14-10-2010 @ 21:23 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Nice sessions mate Happy
spam_upIcon...15-10-2010 @ 18:58 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
15/10/10

Deadlifts
60 x 10
80 x 8
100 x 6
122.5 x 5
132.5 x 4
142.5 x 6

Pull ups
Bw x 5
Bw x 5
Bw x 5
Bw x 5
chin ups x 5

lat pull downs for a few sets

ez bar curls
30kg x 10
30kg x 10
30kg x 6

Back on lat pull down machine for a set of 30 on about 40kg.

thats it Happy
spam_upIcon...18-10-2010 @ 21:23 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
18/10/10

had a good hard sesh today, did some chest then squats then bench. didnt intend on this, just that the gym was busy. blood rushing from top to bottom really exhausted me but i enjoyed it Happy

flat dumbell chest press

17.5kg x 12
25kg x 10
32.5kg x 6
40kg x 4
40kg x 3

3 sets of cable cross overs incresing weight.

Squats (below parallel as always)

60kg x 12
80kg x 8
100kg x 6
belt on
110kg x 6
115kg x 6
115kg x 8 rep PB.
straight on to:
80kg x 10

flat bench
45kg x 10
75kg x 10
95kg x 3
97.5kg x 2
97.5kg x 2

knackered after this and a bit light headed Grin
spam_upIcon...21-10-2010 @ 16:37 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
21/10/10

deadlifts

60x12
90x8
120x5
142.5x4
152.5 x 2

overhead

strict-
20x12
40x10
50x6
60x4
push -
62.5x4

then some seated rear delt fly things and some tri pull downs.

felt weak today, not a good session for me.

i really need to find a new gym. man who runs it has now stopped me using chalk which makes proper deadlifting impossible, i also have to be carefull to place the weight back down very quietly which makes the way down harder than lifting the f**kin thing.

i live in chester and have a car, any ideas for a proper non tarts gym would be appreciated!
spam_upIcon...24-10-2010 @ 18:23 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
24/10/10

joined total fitness today. they got some decent stuff in there 2 racks+smiths, 2 flat bench etc.

bench press

warm up
bar x 20
50 x 10
70 x 8
80 x 5

then
90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 3

70kg x 8


incline dumbell press

25kg x 8
25kg x 8
31kg x 3

Tricep pull downs (about 5 sets)

heavyest set 75kg x 3

tricep dips (very chunky handles in this gym)

bw x 8/8/6

then tried 45kg overhead press. did 7 very hard reps! realised i must have done enough at this point Grin
spam_upIcon...24-10-2010 @ 20:24 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
i've had a look over my log so far and think its time i put some structure to my training.

im gonna go for the 5X3 training system and try my best to stick to it for a while and see what kind of results i get.
the plan is bench sunday, squat monday, OH press wednesday and deadlift friday.

so as i did bench today roughly 5x4, i'll pretend it was 5x3 and carry on next sunday with the 3x2 and so on.

Just written out the first few weeks and some bits look harder than others due to personal repping abilities. should be fun!



Grin
Simon_TIcon...24-10-2010 @ 22:39 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq
Some good work there pal, i find a good structure beneficial.
spam_upIcon...24-10-2010 @ 22:57 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Simon_T said:Some good work there pal, i find a good structure beneficial.


cheers mate, most of my training up to now has been experimenting to find out roughly where i am strength wise and getting my technique better.
Big_GrayIcon...24-10-2010 @ 23:03 
another lover of conans wheel
Member 1116, 2379 posts
SQ 275, BP 210, DL 330
815.0 kgs @ 134kgs UnEq
i think having some form of structure will help buddie, at least a template so u know what your doing n set some goals
spam_upIcon...25-10-2010 @ 17:33 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Post Edited: 25.10.2010 @ 17:35 PM by spam_up
25/10/10

Squats, today was 5x3 110kg on the programme.

bar x 12
50kg x 10
80kg x 8
100kg x 4
belt on, training sets -

110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3 quite hard
110kg x 3 hard

(^ did one extra set cos i had some left in me.)

Leg extensions -
40kg x 10
70kg x 5
70kg x 5
70kg x 5

sit ups -
+5kg x 12
+10kg x 8
+10kg x 5

ez bar curls (strict standing) -
27.5 kg x 10
32.5kg x 7
32.5kg x 7
32.5kg x 7

chin ups 5/5/5/6

hanging leg raises 5/5/5.


felt pretty good today, this all took me an hour to do, maybe im rushing through my workouts a bit quickly?

had to laugh at guy on squat rack next to me doing 'front squats', slightly bending his knees then straightening them again.....in jeans!
vausieIcon...25-10-2010 @ 21:21 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
nice squattin dude ur hittin all the rite movements in here. Jus looked over tht comp im not gunna commit just yet but will definatly take afew weeks off and the train for it im sure il be able to get in even if i hold off the application for a short while. Grin
spam_upIcon...26-10-2010 @ 13:46 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
vausie said:nice squattin dude ur hittin all the rite movements in here. Jus looked over tht comp im not gunna commit just yet but will definatly take afew weeks off and the train for it im sure il be able to get in even if i hold off the application for a short while. Grin


thanks mate. Yea sounds like a good plan for you, sure you'll be raring to go once you recover and start training again Happy
spam_upIcon...27-10-2010 @ 15:46 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Post Edited: 27.10.2010 @ 16:50 PM by spam_up
27/10/10

strict OH press. Programme said 5x3 52.5kg.

bar x 12
30kg x 10
40kg x 8
50kg x 5

training sets

52.5kg x 3
52.5kg x 3
52.5kg x 3
52.5kg x 3
52.5kg x 3
52.5kg x 3
52.5kg x 3

^ managed 7x3 on this weight, possibly too light but glad to save some energy for dumbell overhead.


One arm overhead from floor, every rep cleaned.
F = cleaned but Failed press.

27.5kg L,R,L,R,
27.5KG L,R,L,R,
32.5KG L,R,L,R,
32.5KG L,R,L,R.

37.5KG
LF,
RF,

R OK PB Happy
added elbow sleeve's at this point.
L OK
R OK
L OK But hard
R OK

Super sets 15kg dumbell's front raises 10 reps, then seated rear fly's 6 reps. x 3 times.

pleased with today, put my name down for a u90's novice comp in May and there is a 40kg dumbell overhead for reps so that has given me a good target to train for.
Happy

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