View All Posts: StrengthStudent
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| » Slow & Steady Gains (Go to post) | 03-06-2015 @ 15:07 | ||
| Ended up coming 5th in my first comp, not great but not bad either. e=Each event went roughly as expected, just need to get stronger! Not going to do another comp for a long time I think, going to work on drastically improving my static strength. Current goals are to deadlift 300kg & strict press 100kg, ideally both for reps. Having said that, im going to spend the next few weeks cutting a bit of fat. After that I intend on bulking up to 100kg bodweight over the next 1-2 years in order to acheive those numbers. Bodyweight was down to 86.1kg this morning, down from 88.7kg when I started the diet a week ago. Anyway, heres the last few days of training: 01/06/15 First session in a new gym, so just had a go on loads on different equipment. Incline bench 20 x 10,10 40 x 10 60 x 8 80 x 6 90 x 4 100 x 3,3 70 x 15 Decline bench 60 x 8 80 x 5 90 x 2 100 x 4 Seated db press (weight in lbs) 25's x 10 50's x 6 65's x 7 50's x 15 DB row (weight in lbs) 25 x 10 50 x 10 70 x 10 90 x 10 110 x 10 Lying leg curls 12.5 x 10 25 x 10 37.5 x 10 50 x 10 62.5 x 10 75 x 10,10 Hamstring felt injury prone, so I stopped there. Could have gone a fair bit heavier, the full stack was 150. Hammer strength mid row 20 x 10 40 x 10 60 x 10 70 x 10 Leg press to 4 25's a side x 10 reps, easy. Chest supported T-bar rows 10 x 10 20 x 10 30 x 10 40 x 10 50 x 10 55 x 10 Concentration curls (with ez bar) 10 x 10 20 x 10,10 22.5 x 10 25 x 10 27.5 x 8 Standing ez bar curls 30 x 20 Reverse pec dec superset with lateral raises (in lbs) to 35 x 15 / 25's x 15,15,15,15 Very high volume workout, really like the gym I think I'll start going there more often. Felt amazing during this session despite dieting, perhaps it was the energy drink and 2 coffees i had beforehand lol. Having said that, the gym was a bit of a piss take to get to, I really need to pass my test. 03/06/15 Squat 60 x 8 90 x 5 120 x 3 Add belt & thor knee sleeves 140 x 3 160 x 2 180 x 1 ^ thought about doing a double, think I may have got it but I wasnt in a rack and didnt fancy bailing from a low bar position. I've never repped 180, next time I squat I may carb up the day before and go for it again. Pause bench 20 x 10,10 60 x 5 80 x 3 95 x 1 110 x 1 115 x 1,1 120 x 1 90 x 5 95 x 5 Seated db press 15's x 10,10 27.5's x 10 Neutral grip pullups BW x 5,5 BW+25 x 6,6 Strongest this has ever felt, dieting has made my bodyweight feel like a feather. Wide grip pullups BW x 12 Calf press 70 x 10 120 x 10 150 x 10 170 x 8 DB curls (supinating) 10's x 10 20's x 15,12 Leg curls To 90 x 10 80 x 12 Lateral raises 12's x 10 14's x 10 20's x 10 12'x 20 Facepulls 3 x ? Rope pushdowns 3 x ? Cable curls 3 x ? Didnt feel great today, felt like i could just about do some somewhat heavy singles but my energy was zapped so couldnt do any reps on the big movements. I think a refeed is on the cards. I'm also probably the leanest I've ever been atm, shouldn't have to diet for too much longer before I'm satisfied. | |||
| » Slow & Steady Gains (Go to post) | 17-05-2015 @ 21:51 | ||
| Bench 20 x 15,15 50 x 8 70 x 5 90 x 3 105 x 1 115 x 1 120 x 2 - PB 85 x 15 Chin-ups BW x 5,5 BW+20 x 3 BW+40 x 3 - PB BW+40 x 3 Just losing 3-4kg has made me noticeably stronger on weighted chins. Seated press 20 x 10,10 35 x 10 50 x 17 Left shoulder was hurting so decided to do some circus pressing with right arm only (never do these) Circus press 17.5 x 5 31.5 x 3 41.5 x 1 48 x 0 48 x 0 The failed reps were with a strength shop circus DB, if it wasn't so awkwardly shaped I would have nailed it as 41.5 on a regular dumbbell was piss easy. Lateral raises 11.5's x 50 - lol, nice form | |||
| » Slow & Steady Gains (Go to post) | 15-05-2015 @ 16:07 | ||
| Decided to skip the rest day and do some log pressing today instead, definitely a bad idea as my lower back was still pretty sore so I was weaker than usual. Log press 35 x 8,8 50 x 5 Add belt & thor elbow sleeves 65 x 3 75 x 1 85 x 1 Initial plan was to work up to 102.5 x 1 for a new PB, but with my back the way it was I knew it wasn't going to happen. In the end decided to just do a set of max reps with my bodyweight instead (weighed 86.2kg this morning) 86 x 4 65 x 5 65 x 5 65 x 5 Did the last few sets just to work on my clean technique, as it felt a little off due to not pressing with the log in a while. CGBP 20 x 15 40 x 10 60 x 5 75 x 20 (last rep paused) Incline bench 20 x 10 50 x 10 70 x 10 85 x 9 92.5 x 5 BB curls 20 x 10,10 40 x 20 (cheating) Lateral raises 11.5's x 15 15.5's x 15 17.5's x 12 DB curls (cheating) 17.5's x 20 17.5's x 16 17.5's x 16 Concentration curls (one arm at a time) 11.5 x 20 each arm Disappointed with the log press but all in all a good session, hit rep PBs on every lift. Will train log one more time before the comp, hopefully get 90 x 4 when my back isn't so fatigued. | |||
| » The 'well done on the PB' thread (Go to post) | 14-05-2015 @ 13:38 | ||
JackRevans said: well done m9, youre doing better than me Cheers, My deadlift is still a long way behind though, if I'm not careful my squat will overtake it! Need to prioritise pulling more and do a lot more upper back work I think | |||
| » 140kg Log Press (Go to post) | 14-05-2015 @ 13:36 | ||
What's the first song called? I know it but can't remember the name... Oh and nice pressing Luke  | |||
| » The 'well done on the PB' thread (Go to post) | 14-05-2015 @ 13:34 | ||
| 200 squat today!! Absolutely over the moon with it, 3 months ago I hit 180 @ 90 for my first double bodyweight squat, did the 200 @ 87 today! | |||
| » Slow & Steady Gains (Go to post) | 14-05-2015 @ 12:43 | ||
| Bodyweight this morning: 87.0kg Squat 60 x 5 100 x 5 120 x 3 Add belt & thor knee sleeves 140 x 2 160 x 1 180 x 1 190 x 1 195 x 1 200 x 1 WOOOOOOOOOOOO Front squat 100 x 12 Deficit deadlift (2-3" deficit?) 60 x 8 100 x 5 Add belt & straps 140 x 3 160 x 1 180 x 6 BB rows 60 x 10 80 x 10 Add straps 100 x 10 Neutral grip pullups BW x 5 +20 x 8 +20 x 6 +20 x 6 Facepulls 5 x ? Rotator cuff work - 6 sets with a 2kg dumbbell So happy with today, finally hit that 200 squat! Epic grind, almost gave up halfway through. Wasn't as strong as I would have liked on pulling, but my back was pretty fatigued from the squat and I did heavy squats and deadlifts two days ago so I can't really complain. Will rest for three days on heavy back work, stop squatting first, remove the deficit and pull 190x5+ on Monday for my last deadlift session before the comp. Rows also felt good, think I'll actually be able to rep three plates in the near future (best so far has been 120 x 6). Also in general I feel much better with the improved diet, plus I can already see my abs starting to come through! Belt is already one notch looser, after this comp I may go full bro mode and get shredded for the summer  . Will probably take tomorrow off training, go for another swim and then do some heavy log work on Saturday, comp has 90kg for reps. | |||
| » Paul Savage training log (Go to post) | 14-05-2015 @ 08:56 | ||
little_a said: Fast Eddie Felson. He didn't have a cue stick. He had a Balabooska. Otherwise know as "doom" | |||
| » Slow & Steady Gains (Go to post) | 13-05-2015 @ 15:19 | ||
Post Edited: 14.05.2015 @ 00:39 AM by StrengthStudent Did a quick swim today, just under half a mile. Attempted some butterfly and it still felt fast & smooth, made me miss my competitive swimmg days  Going to work up to some heavy squats tomorrow, then attempt to pull 180 x 8 off a deficit  | |||
| » Ninja Warrior UK (Go to post) | 12-05-2015 @ 20:38 | ||
I think i'd be pretty decent, especially if i got down to 80kg. Dat dere gymnastic background  | |||
| » Slow & Steady Gains (Go to post) | 12-05-2015 @ 15:31 | ||
| I think the reason my training was so poor last week was mostly due to the fact that I've been neglecting cardio and my diet has gone to s**t, leaving me feeling lethargic and very un-energetic. So I'll be trying to clean it up and get in some swimming/rowing twice a week. This'll probably lead to a bit of weight loss, but I'm confident I'll be at least able to maintain my strength if not increase it, as its not like I'm crash dieting or anything (making sure I still get at least 3k calories per day). Strict press 20 x ? 35 x 8 50 x 5 60 for 10 sets of 3 (first 5 sets beltless) Felt good, nice and easy, will increase the weight next time. One of my longest standing goals has been to strict press my own bodyweight, which is looking very doable at the minute. Best so far has been 80@88, I think 85@85 is on the cards in the near future. CGBP 20 x 15 40 x 10 60 x 5 80 x 3 100 x 1 110 x 1 117.5 x 1 (PB with close grip, and it was easy) 70 x 22-23 (lost count, paused last 3 reps) DB french press 10 x 10 20 x 10 26 x 20 Left arm only 12 x 9 10 x 11 Much prefer these to skullcrushers, probably my favourite tricep isolation movement. Hammer curls 10's x 10 20's x 5 30's x 16 Incline db curls 14's x 15 18's x 7 12's x 20 Reverse flies (on incline bench) 8's x 20 10's x 16 12's x 12 16's x 6 All this arm volume I've been doing recently has definitely made them grow. Arms have always been a huge weak point of mine, probably due to a year or two back when literally all I did was squats, deadlifts, bench & rows. | |||
| » Slow & Steady Gains (Go to post) | 11-05-2015 @ 15:59 | ||
Post Edited: 11.05.2015 @ 16:21 PM by StrengthStudent Squat40 x 8 60 x 5 80 x 5 100 x 4 120 x 3 Add belt & thor knee sleeves 140 x 2 160 x 2 170 x 2 180 x 1 110 x 10 - high bar ATG 2" deficit deadlift (touch & go reps) 60 x 10 100 x 10 Add belt & straps 140 x 10 160 x 10 Calf press 70 x 10 100 x 10 120 x 10 135 x 10 ^ superset with sets of 10 on hanging leg raises | |||
| » Babyslayer 362kg x 8 deadlift.. (Go to post) | 10-05-2015 @ 13:49 | ||
SteBennett said:I've never seen the video of him throwing the bench, where can I find it? Looked on YouTube and had no luck | |||
| » Slow & Steady Gains (Go to post) | 10-05-2015 @ 13:01 | ||
| Was going to do some heavy overhead work today, but my lower back was still fatigued from deadlifts on Friday so decided to do some bench and seated pressing instead. Bench 20 x 20 40 x 10 60 x 8 80 x 5 100 x 3 107.5 x 3 112.5 x 3 112.5 x 3 120 x 1 Neutral grip pull-ups BW x 5 BW+10 x 5 BW+20 x 5 BW+30 x 5 BW+10 x 10 Seated DB press 10's x 10 20's x 10 30's x 11 20's x 20 Superset bb curls / skullcrushers 20 x 10 / 10 30 x 10 / 10 35 x 10 / 10 35 x 10 / 10 35 x 10 / 10 Superset facepulls / lateral raises 32 x 12 / 10's x 20 64 x 12 / 14's x 12 73 x 10 / 14's x 12 73 x 10 / 14's x 12 Good session, happier with today. | |||
| » Babyslayer 362kg x 8 deadlift.. (Go to post) | 10-05-2015 @ 00:00 | ||
McMuffin_Gains said: It is an odd choice, I wonder what the story is behind it? It's not exactly manly or beastly like say Dragonslayer is lol | |||