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» From woefully weak to unremarkably mediocre? (Go to post)04-08-2015 @ 22:35 
4 x 10-12 on all of the below:

Arnold Press
Seated DB Press
Side Raise
Cable Front Raise
Leg Extension
Hack Squat
Leg Press
» Siamand Rahman - Paralympic Bench Press 295 kg RAW (World Record) (Go to post)04-08-2015 @ 14:07 
https://www.youtube.com/watch?v=uBLNHLXYjuE

Kirill makes this 300 look even easier.
» From woefully weak to unremarkably mediocre? (Go to post)04-08-2015 @ 02:18 
Bench 90 x 6 x 3 sets

Then started training with a competitive bodybuilder.

Neutral Grip Pull-Ups x 4 sets
Cable Rows x 4 sets
Pull Downs Behind Neck x 3 sets
Chest-Supported Rows x 3 sets
Single Arm Cable Rows x 3 sets
Normal Pull Downs x 3 sets
Curl variation 1 x 3 sets
Curl variation 2 x 3 sets
Curl variation 3 x 3 sets
Curl variation 4 x 3 sets
Curl variation 5 x 3 sets

Wow... So different from anything i've done before. Should be fun to train this way for the next 4 weeks, 6 days per week.
» Siamand Rahman - Paralympic Bench Press 295 kg RAW (World Record) (Go to post)03-08-2015 @ 13:03 
Wow, just watched this. Incredible strength. Not sure Spoto or Sarychev could bench that legs up, no arch.
» From woefully weak to unremarkably mediocre? (Go to post)01-08-2015 @ 22:31 
Found a decent gym.

Deadlift
110 x 3
150 x 3
170 x 3 x 3

Leg Extensions x 4 sets
Leg Curls x 4 sets
Paused DB Shrugs x 4 sets
Wide-Grip Lat Pulldown x 4 sets
» Component Based Periodization (Go to post)01-08-2015 @ 12:47 
While this is not particularly relevant to me at this stage in my training, I still find it very interesting to read about!

One thing I don't quite understand is the deficit or sumo deadlifts for the start strength cycle.

Clearly deadlifts are different from bench/squat in that there is no eccentric in the original movement but the optimal place for practicing start strength for the deadlift surely depends on the lifter?

For me, for example, 2" deficit is easier than 2" block -- I have no problem turning my quads on to start the movement but my posterior chain can struggle to "fire on demand", if that makes sense. Am I confused, or...?
» From woefully weak to unremarkably mediocre? (Go to post)31-07-2015 @ 22:42 
Close-Grip Bench x 4 sets
Prone Bench Curls x 4 sets.. Almighty pump!
Rope Tricep Pushdowns x 4 sets
Barbell Curls bar only x 40 reps rest pause
Swimming Pool Dips x 4 sets
» From woefully weak to unremarkably mediocre? (Go to post)30-07-2015 @ 19:35 
Wide-Grip Bench x 4 sets
DB Flys x 4 sets
Pec Deck x 3 sets
» From woefully weak to unremarkably mediocre? (Go to post)29-07-2015 @ 20:16 
"Leg Day"

Romanian Deads x 3 sets
Leg extensions x 3 sets

loalz. I was originally only going to be here for a week or so, so I didn't bring any proper shorts. Hence, today's travesty. I will go and buy some shorts.
» From woefully weak to unremarkably mediocre? (Go to post)29-07-2015 @ 19:25 
kirkynick said:Even with an empty bar, 100 reps sounds quite difficult and painful Tongue


Its not a 20kg bar, though. Very rusty and old too. Still, a nice burn by the end and a little shoulder/tricep DOMS today
» From woefully weak to unremarkably mediocre? (Go to post)28-07-2015 @ 21:05 
Strict Press x 4 sets
DB Press x 4 sets
DB Side Raise x 4 sets
DB Reverse Flys x 3 sets
High Incline Bench bar only x 100 reps rest pause
» From woefully weak to unremarkably mediocre? (Go to post)27-07-2015 @ 21:05 
Post Edited: 28.07.2015 @ 21:05 PM by Nimble
Been away on business for a few days. Just moved to a different hotel and this one has a gym, so going to do what I can while I'm here. It might be three or four weeks. The weights are old and rusty and I'm not sure how heavy anything is.

Bench x 4 sets
Barbell Row x 4 sets
DB Row x 3 sets/side
Rear Delts x 3 sets (very high rep)
Upright Row x 3 sets
Lat Pull Down x 3 sets
Front Raise (to top) x 3 sets (very high rep)
» From woefully weak to unremarkably mediocre? (Go to post)19-07-2015 @ 08:13 
Bench
80 x 3
90 x 3
100 x 3 x 3

Close-Grip
90 x 3 x 3

Wide-Grip
80 x 3 x 3

Pec Deck
x 4 sets

Pull ups
bw x 6 x 4 sets

Facepulls
x lots
» From woefully weak to unremarkably mediocre? (Go to post)17-07-2015 @ 13:57 
Deadlift
110 x 4
130 x 4
150 x 4
170 x 4
190 x 4 - PB
170 x 4 x 2 sets

Strict Press
60 x 5 x 3 sets

Rear Delt Flys
x 3 sets

Paused DB Shrugs
x 4 sets

One-arm TRX Row
x 3 sets/side
» Ermm here goes (Go to post)17-07-2015 @ 01:22 
unit94 said:
I nearly always do multiple top sets mate, the last few weeks have been much lower volume due to being around comps so it's not the way I normally train at all.


Makes sense, obviously I haven't been paying enough attention!

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