View All Posts: rawlifter
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| » Get Strong! (Go to post) | 09-01-2015 @ 10:47 | ||
| 91 Deadlifts 1 min rest - used myprotein liquid chalk 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2 mins rest 2x200 - next weeks weight SLDL - stayed light dont want bad doms preventing squats on sat, will build up slowly over the weeks 10x60 10x60 10x60 10x60 10x60 All too easy :-) | |||
| » Get Strong! (Go to post) | 08-01-2015 @ 15:04 | ||
| 71 Squats - 90 sec rest 2x170 2x170 2x170 2x170 2x170 2x175 2x175 2x175 2x175 2x175 Hamstring leg curl 8x50 8x60 8x70 4x75 | |||
| » Get Strong! (Go to post) | 07-01-2015 @ 09:34 | ||
| 3/1 New Year new attitude! Box squats 160x5 160x5 160x5 160x5 165x5 Bench press 127.5x5 127.5x5 127.5x5 127.5x5 127.5x5 6/1 Bench press - every 40 seconds 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 Terrible session - grinded a few and didnt go great - put it down to food poisoning - also 40sec is too little time - I think a better way of increasing intensity is weight and speed of press rather than rest time. Gonna stick with 45sec to 1 min from now on Military press 20x10 30x10 40x10 50x10 60x10 Skull crushers 50x8 55x8 55x8 55x8 Machine rows 55x10 65x10 75x10 85x8 95x4 | |||
| » Get Strong! (Go to post) | 02-01-2015 @ 09:28 | ||
| 31/12 Squat - every 90 seconds 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x175 2x175 Hamstring curls 8x65 6x70 | |||
| » Get Strong! (Go to post) | 02-01-2015 @ 09:26 | ||
| 30th December Flat Bench - lift every 45 seconds 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x135 Military press 10x20 10x30 10x40 10x50 10x55 Skull crushers 8x50 8x50 8x50 8x50 Rows 20x45 20x50 15x55 | |||
| » Get Strong! (Go to post) | 29-12-2014 @ 09:26 | ||
| 28/12 Box squats 155x5 155x5 155x5 155x5 160x5 Bench Press 125x5 125x5 125x5 125x5 125x5 | |||
| » Get Strong! (Go to post) | 24-12-2014 @ 21:20 | ||
| 24/12 Squat - 90 sec rest 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 Front squat 70x10 70x10 70x10 Deadlift - 60 sec rest 190x2 190x2 190x2 190x2 190x2 190x2 190x2 190x2 190x2 190x2 Leg curl machine - hamstrings 55x8 65x8 65x8 65x8 | |||
| » Get Strong! (Go to post) | 23-12-2014 @ 09:32 | ||
| 22/12/14 Rushed bench session 110x3 120x2 130x1 140x1 147.5x1 - bit s**t but was rushing and not set up correctly Doubles with 1 min rest 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 Had to leave it here - not a great session - double not explosive but i was rushing, hadnt been eating well and drinking too much due to xmas, poor set up and wasnt using leg drive so not bad consideering | |||
| » Get Strong! (Go to post) | 22-12-2014 @ 09:55 | ||
| Sat 20/12 Box Squat 150x5 150x5 150x5 150x5 155x5 Bench 125x5 125x5 125x5 125x5 125x5 3board press to 155x1 Arm curls 22kgx10 22kgx10 22kgx10 22kgx10 22kgx10 | |||
| » Get Strong! (Go to post) | 22-12-2014 @ 09:54 | ||
| Friday 19/12 Deadlifts - 60 sec rest 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 | |||
| » Get Strong! (Go to post) | 17-12-2014 @ 10:18 | ||
| Logging here so I can track my own progress Currently @ 200 SQ, 160BP, 250DL Long term aims 250SQ, 180BP, 300DL Short tem aims - By Feb 2015: 210SQ, 165BP, 260DL So Monday: BP 145x1 - easy smooth good form Then doubles with 60sec rest: 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 all easy smooth explosive with good form and good leg drive Skull crushers 50kg 2x8 52.5 x8 Seated rows 75kg x8 80kg 2x8 Abs 4 sets of 10 Band pull aparts for shoulder health 2 x150 Tuesday Squat - low bar medium stance 180x1 Then doubles with 90sec rest: 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 Front squats (first time in years so light) 60x8 60x8 60x8 70x8 Seated hamstring curls - seems to "wake" my hamstrings up and get them firing again - will switch this to a more effective assistance exercise in a few weeks but can see change on hams so will continue short term 8x45 8x55 8x60 8x60 5x60 | |||
| » AMH's training log. Goal, 800+ Raw @100kg. (Go to post) | 15-12-2014 @ 15:40 | ||
AMH_Power said: This near enough is my view. Practice what you want to get good at! If you want to be good at close grip bench do cgb, if you want to be good at heavy bench; then heavy bench. The 'weak' part of the lift will simply work harder untill a new weakness is apparent. All the other stuff is assistance, and only assistance. This ia true for all lifts in my opinion, but my bench is 3-4 year ahead of my squat and dead from a training perspective Thanks - How did your bench get so far ahead? did you prioritise it or did it just work out that way? Im aware you can squat daily but whats your views on the optimal amount of times bench could be trained per week? (injury permitting) and how would you vary the load? | |||
| » AMH's training log. Goal, 800+ Raw @100kg. (Go to post) | 15-12-2014 @ 12:55 | ||
| Very impressive benching I have noticed a lot of improvement in my bench recently adding lots of singles at around 80-90% (sometimes up to 15) on my second day. Whats your views on this - looks like you do more singles training /lower reps | |||
| » Comp day food and supplements (Go to post) | 21-11-2014 @ 13:51 | ||
little_a said:If you are training for competition shouldn't your diet and supp intake be exactly the same for a comp as it is for a big training session? If it isn't then you are someone who trains, and enters competitions. Nothing wrong with this but you'll always be selling yourself short in comps. Training for comps means that you find out what works for you during training and once you've found it repeat this on comp days. If it works why would you change it? If it doesn't work you need to change it. Fart Totally take your point here but comps tend to take a loooot longer than training sessions. And you also end out being out the house all day. Also theres the extra andrenaline and buzz, I wouldnt want to train 3/4 times a week taking caffine energy drinks etc but might want this extra buzz for a comp. | |||
| » Comp day food and supplements (Go to post) | 21-11-2014 @ 09:21 | ||
| Anyone use the electrolytes rehydration drinks? are they worth using? | |||