View Full Version : Stepping Out Of The Shadows
As i've been reading here for a while thought it best to start a journal and get some input from you guys.
Current weight - 11st 5lbs
Current routine from Mon. 06/06/05
Day 1 - Monday
PL Type Squat -2 x 5 then 7 x 3
BB Flat Bench - 5 x 5
B/O BB Row - 5 x 5
Leg Raise - 3 x 8
Hyper Extensions - 3 x 8 (May change these for GMs later)
Day 2 - Thursday
Sumo Deads - 1 x 5,1 x 3 then 8 x 1
Dips - 5 x 5
Chins 5 x 5
DB Side Bends - 3 x 8
Weighted Sit ups / Ab Pulldowns - 3 x 8
Monday - 06/06/05 - Week 1
PL Type Squat.
70 x 5
80 x 5
90 x 7 x 3
BB Flat Bench. (My Worst exercise along with OHP)
50 x 5
60 x 5
70 x 5
70 x 5
70 x 3
B/O BB Row.
50 x 5
60 x 5
65 x 3 x 5
Leg Raise.
BW x 8 x 3
Hypers.
BW x 8 x 3
...with that type of split mate, i have personally found it much easier doing y rows on DL day and chins on SQ day. I just find that DL'ing rapes my lats and i cant chin effectively afterwards.
Just a thought.
Rows take a lot of support from lower back as well,have tried it the other way as well
GoldenArrow
09-06-2005, 13:39
Stop typing, start eating! ;)
Thanks,i will again in about 30mins time :023:
GoldenArrow
09-06-2005, 13:49
Remember the moonmans wise words:
2 chocolate chip cookies (eaten while waiting for potatoes to cook)
How tall are u NJ? I invisioned u to be more than 11.5stone!
Nice one on starting the Journal :023:
5' 7" - in other words a shortarse
Its not as heavy as i want to be but at the moment my waist has reached the limit of my trousers.Backed off from 11st 10lbs in April.
Thursday 09/06/05 - Week 1
Sumo Deads.
80 x 5
100 x 1
120 x 1
130 x 8 x 1
Dips.
BW x 5
+5 x 5
+10 x 3 x 5
Chins.
BW x 5
+2.5 x 5
+5 x 5
+5 x 2
+2.5 x 3
DB Side Bends.
70lbs x 3 x 5
Abb Pulldowns.
40 x 5
50 x 2 x 5
Not bad sessions after two week holiday break.Pleased with deads first time done all sets with D/O hand grip.
Thanks Narc,i don't envisage for one minute that this journal is going to set the forum alight but when you train on your own enthusiasm is sometimes wanting,so knowing i have to post my performance on here will hopefully spur me on to new PB's.
BengDogg
10-06-2005, 14:20
good to see your using d/o grip
Ye,did a conv. dead with 140 about three weeks ago but had to mix grip that so very pleased with the sumo's.Have tried hook grip but didn't find it very useful - small hands ye see.
GoldenArrow
10-06-2005, 14:25
if I do sumo raw it kills my adductors.
I don't find it that bad but then again i'm hoping to get 150 at least by the end of this training block so might be different as i get nearer to that target
It even hurts me with 90-100 for speed work
ummm :o
i'm doing conventional again now anyway cos Alex said it was alright to round your back :D
GoldenArrow
10-06-2005, 15:26
Yes.
LOL @ Narc.
Alex,do you think being a shortarse like me helps with Sumo ?
GoldenArrow
10-06-2005, 15:48
i think so yeah. I dont think you'd be able to do the almost toucnhing the plates style though!
Err,no,not unless i want to crush my balls on the floor :103:
Monday 13/06/05 - Week 2
PL Type Squat (RT = 90s).
70 x 5
85 x 5
100 x 7 x 3
BB Flat Bench (RT = 90s).
50 x 5
60 x 5
70 x 5 x 3
B/O BB Row (RT = 90s).
50 x 5
60 x 5
70 x 3 x 5
Leg Raise (RT = 60s).
BW x 8 x 3
Hypers (RT = 60s).
BW+5kg x 8 x 3
Pleased with the squats as back was still sore from the weekends work on the house again.Got all reps on bench so will up the weight on that next week.
B/O Row was interuppted by some goon wanting me to spot (read row) his bench,which even with me there he wouldn't lower to his chest.
Thursday 16/06/05 - Week 2
Sumo Dead
80 x 5
105 x 3
125 x 1
135 x 5 x 1 (had to change to mixed grip for last rep)
135 x 1 x FAIL - major pain in back couldn't carry on so unloaded bar,happened about 12 inches offof floor
Dips
BW+2.5 x 1 x 5
BW+5 x 1 x 5
BW+12.5 x 3 x 5
Back still hurting at this point,having trouble bending down
Chins
BW x 1 x 5
BW+2.5 x 1 x 5
BW+5 x 1 x 5
Session abandoned at this point,in too much discomfort.Went home and iced back.
Next morning couldn't even put socks on and noticed in the mirror that i was standing lopsided,that is,by belly button instead of being on the centre line of my body was offset to the right.Had day off work and rang round to see if i could get in to see chiropractor.Eventually found an osteopath who could fit me in at 4pm.Diagnosed that my spine had clicked out of a groove at junction with pelvis so proceded to click / bounce me back into place.Back still hurts now,plenty of ice and ibuprofen over weekend.
Lessons learned - **** mixed grip,if i can't lift in DO hand,it don't get lifted.
No training this week just plenty of mild stretching,****.
Lessons learned - **** mixed grip,if i can't lift in DO hand,it don't get lifted.
Right on brother,I've come to the same conclusion as well,mixed grip are for fags,Doulbe overhand deadlifts is the great mountain upon which the real men proudly stand, loincloths flowing in the wind....
Amen Brother Icepick,Praise be to you.
Do you really think that mixed-grip could have caused it? It's still the same weight being lifted with each arm isn't it?
Do you really think that mixed-grip could have caused it? It's still the same weight being lifted with each arm isn't it?
It the same weight,yes,along with the usual twist of the spine you're more likely to get with mg
To be honest its hard to say but doing a mixed grip on sumo is harder than on conventional due to your hands being inside your thighs rather than outside in conventional.Maybe it was my set up or a rep too far at that weight,who knows.
I would say that with DO hand lifts your body is in parallel and therfore its strongest position IMO,but my knowledge is small.
I just don't understand why mixed grip would make you twist your spine...
Well I lift with mix grip every DL session, and I've had no problems at all *touch wood* ;)
I use double overhand for all my warm-ups though - upto 180kg
Well I lift with mix grip every DL session, and I've had no problems at all *touch wood* ;)
I use double overhand for all my warm-ups though - upto 180kg
Yep,me up until thursday night,like i said before tho' your even more distorted with MG on sumo
Man of Steel
20-06-2005, 18:41
Be hard and cool, use a hook grip.
Be hard and cool, use a hook grip.
Tried it,hands are too small.
DO hand or nothing for me now.
Just for more information the osteopath described the injury as a facet lock of the spine.Saw him today and everything is fine just going to stretch it out this week with a bit of massage with foam roller / tennis ball so should be back in the gym next week to slowly build back up :038: .
Bearing in my mind my recent injury when i return to training next week,what set / rep range should i initially work in on the following ?
Currently :
PL Type Squat - 2 x 5 then 7 x 3.
Sumo Deads - 1 x 5,1 x 3 then 8 x 1.
I'm thinking maybe :
PL Type Squat - 5 x 5
Sumo Deads - 6 x 3
Opinions much appreciated.
I'd say quite a few sets with lots of reps of a low weight to try and build some fluff muscle up for stability and get yourself in the groove, maybe with some GMs or SLDLs in there for some more direct work?
Do you think it might be worth replacing Sumo Deads with either / or both GMs and SLDL ?
Might as well do all 3 as long as the movements don't cause you more pain than they should. Oddly enough though, I've gone from sumo back to conventional after my back injury cos it seems like less stress... Obviously depends on the injury but might be worth trying out both techniques.
I do conv. and sumo 666,i'm not convinced that the sumo type pull is solely responsible for the injury.Could've been set up,mixed grip,twist etc.
Rob - do you want to expand your opinion ?
Bearing in my mind my recent injury when i return to training next week,what set / rep range should i initially work in on the following ?
Currently :
PL Type Squat - 2 x 5 then 7 x 3.
Sumo Deads - 1 x 5,1 x 3 then 8 x 1.
I'm thinking maybe :
PL Type Squat - 5 x 5
Sumo Deads - 6 x 3
Opinions much appreciated.
Anyone else got anything to add,more sets,less reps or less sets more reps or carry on as original but with a lower weight and build back up ?
Monday 27/06/05 - Week 3
PL Type Squat (RT = 90s).
70 x 5
85 x 5
100 x 4 x 3
80 x 3 x 3
Rom. Deadlift (RT = 90s).
70 x 1 x 8
75 x 1 x 8
80 x 1 x 8
BB Flat Bench (RT = 90s).
50 x 5
60 x 5
70 x 2 x 4
70 x 1 x 3
60 x 1 x 5
B/O BB Row (RT = 90s).
50 x 5
60 x 5
70 x 3 x 5
Leg Raise (RT = 60s).
BW x 8 x 3
Not a bad workout considering the recent back problems.Dropped the weight for last three sets on squats as i was losing concentration on keeping an arched back and lifting the weight,also didn't want to push it too much.
Rom. Deadlift felt good,again concentrating on keeping arch in lower back.
Feel sore today but workout sore not injured sore if you get my drift.
Feel a bit de-trained / unfit after having 3 weeks off in last 5,hopefully should improve in coming weeks.
For tonites session i was thinking of changing to Conv. Dead insted of Sumo as i'm doing PL type Squat (ie wide stance) and then when i do sumos' again doing an Oly squat.
Anyway i was thinking of doing the following before usual dips and chins :
Conv. Dead.
1 x 5 x 60,1 x 3 x 80,1 x 2 x 90 then 5 x 2 x 100 - only if things are / feel okay,all DO grip.
Movement will be done in an explosive manner aka Speed Deads.
And then :
Good Mornings
3 x 8 - starting at 40kg and seeing where i'm at with it
Seeing as my back 'went awol' at the 6th single rep at 135kg i think that 100kg speed work should be okay.
Thoughts anyone ?
Man of Steel
30-06-2005, 13:40
Seems fine, I'd drop the GM's for 5x5 deads but keep it light.
Do you mean reduce the workload until my back is feeling stronger to cope with the extra workload that GMs' would bring ?
OR
Do you think that GMs' aid little in increasing lower back strength as thats why i inluded them ?
Man of Steel
30-06-2005, 13:56
I find that if you've not got alot of experience with GM's you'll tend to round your back or use dodgy form if you've not got a spotter who knows what you're doing. With the wide squats and sumo deadlifts you'll probably be getting enough PC work without the GM's.
Man of Steel
30-06-2005, 13:58
5x5 deads will get more mass on than singles.
Fine,thanks for that.
Okay then will try 5 x 5 tonite,should be able to do that with 100kg so hopefully they should be pretty dynamic or i might be logging on from the hospital tommorrow.
Will do something like this :
1 x 5 x 60
1 x 5 x 80
3 x 5 x 100
Yeah i agree with MOS about the GM's, which sadly means i inadvertantly agree with Rob, bugger
Its a tough call when you train on your own to know where your going wrong unless you post vids like you do and even then its no substitute for someone with good experience stood next to you watching every move.
Hope that list that Justin H is compiling eventually includes a gym near Notts.
I disagree actually. If you start off light and don't increase the weight, keep the reps high and build up some fluff muscle to stabilise you I reckon they'll help a lot. If you injured your back doing deadlifts, I don't think they'll be the solution (by themselves at least).
They didn't help me, but then i didn't give them much time, i hear you on training alone, a video camera has been the single greatest aid to my training without a shadow of a doubt
May include them later Ian when i'm more confident about the strength of my back.I'm including Rom. Deads on mondays after squats which although is not a direct back exercise is learning me to keep a tight arch on the movement which lighter weight deads should do as well.
Yeah I'm doing similar things atm - just adding in GMs as well. Hypers would probably help but I haven't got the equipment.
GoldenArrow
30-06-2005, 14:27
Yes you have
Yeah i agree with MOS about the GM's, which sadly means i inadvertantly agree with Rob, bugger
Hahahahahaha.
Also, NJ, do 5x5 like a real man:
1. progressive 5's with the count starting at ca. 70%.
2. do ALL your work sets with your top weight. I.e. 5x5x100 instead of 3x5.
Fair comment Rob just maybe not today.Want to make sure everythings working okay,i can't afford to shell out another £100 quid havin my back put straight and i can't afford another weekend not working on the house.
Priority is getting bedroom sorted for the baby not ****ing myself up in the gym.(Got to put a ceiling up this weekend)
fair enough mate. thats cool.
*whispers to others*
"putting his CHILD before lifting, what a queer"
:016:
**** OFF!!!
(that did make me laugh out loud tho - not good when your doing a boring job at work)
Also,I managed to convince my gf that a home gym would allow me to spend more time at home but train more as well,so a power rack and various other bits 'n pieces will be in my garage by the end of the year...
GoldenArrow
30-06-2005, 16:17
I have?
Yes. Bar, rack and bench.
So how do you do hypers like that? Lie crossways across the bench with your feet hooked below one of the safety bars?
GoldenArrow
30-06-2005, 17:03
Below the actual bar in my case. Also put something under the bench to make it higher
I see me falling off my rickety crappy bench and smashing my face in but it being amusing so I'll have go.
Thursday 30/06/05 - Week 3
Conv Deads.- All DO Grip (RT = 90s)
1 x 5 x 60
1 x 5 x 80
3 x 5 x 100 - had to rest pause on last reps on last two sets,my fitness stinks
Dips.
1 x 5 x BW+5
1 x 5 x BW+10
3 x 5 x BW+15
Chins.
1 x 5 x BW
1 x 5 x BW+2.5
1 x 4 x BW+5
1 x 3 x BW+5
1 x 3 x BW+5
DB Side Bends.
70lbs x 3 x 5
Not bad session,was pleased to get it out of the way and still be able to walk out of the gym.
Repping the deadlifts,but resetting between each rep,was a killer and form on some was questionable but it will be worked upon.
Wanted to abb pulldowns but the pumpers had hi-jacked the cable machine again but i was pretty knackered by this point so left it.
Man of Steel
01-07-2005, 15:30
If the form's not hot I'd drop 10kg and gradually work up over the next few weeks, it might feel like a pussy weight but if it helps improve your form it'll pay off in the injury free long run.
Ye,might have too.Actually had to take a step back on one rep and the amount of times i smacked the bar on top of my knees on the way back down was inexcusable.
It felt like my confidence was low which was affecting how i performed the exercise.
being an arrogant narcissistic self absorbed asshole doesn't stop me pulling with dreadful form, it just prevents me from caring
being an arrogant narcissistic self absorbed asshole doesn't stop me pulling with dreadful form, it just prevents me from caring
You might revisit that one day when you put your back out.
Ye,might have too.Actually had to take a step back on one rep and the amount of times i smacked the bar on top of my knees on the way back down was inexcusable.
It felt like my confidence was low which was affecting how i performed the exercise.
I used to do this...you prolly know why you do it but just in case:
From the top of the lift (before you begin putting the bar back down) you need to bend at the hips before you start to bend at the knees. Sounds really obvious but it took someone telling me for me to get it right.
Ye thanks Trick,i read that at uk-muscle when you posted about problems with your deadlift form and have re-read it about 10 times
Monday 05/07/05 - Week 4
No training,been putting a plasterboard ceiling up all weekend (Sat,Sun,Mon) so done a sort of whole body workout anyway for three days.
Lower back is very sore as well but core,shoulders,tris and legs to a certain extent got a lot of work so not all is lost.
Will be in on thusrday to do a session of squats,rdl,chins,dips.
Probably wasn't best time to start a journal in hindsight.
Thursday 07/007/05 - Week 4
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
4 x 5 x 100
R.Dead
1 x 8 x 60
1 x 8 x 70
1 x 7 x 80
1 x 5 x 90
Dips.
1 x 5 x BW+5
1 x 5 x BW+10
1 x 5 x BW+15
1 x 5 x BW+20
1 x 4 x BW+20
Chins.
1 x 5 x BW
1 x 5 x BW+5
1 x 3 x BW+5
1 x 2 x BW+5
1 x 3 x BW
Abb Pulldowns.
1 x 8 x 50
1 x 8 x 55
1 x 8 x 55
1 x 8 x 50
Chins were a bit "poo" but otherwise pleased with squats,back felt strong.
man that'd take me a week, nice squatting
ye,amazing what a competition can do for motivation ;)
Man of Steel
11-07-2005, 13:44
How deep do you go on the RDL's?
Bar ends up just below knee level,feel a good stretch in the hamstrings,lower back is arched,knees bent.
EDIT - bar stays close to body as well.
Monday 11/07/05 - Week 5
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 85
3 x 5 x 105
2 x 5 x 100
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
3 x 5 x 70
2 x 4 x 70
B/O BB Row(RT = 90s)
1 x 5 x 50
1 x 5 x 60
5 x 5 x 70
Was murderously hot in the gym last night so just kept the routine basic and short,RDL and DB Sidebends were missed out.Even after 2 applications of liquid chalk my hands still kept getting wet.
Overall not a bad session,increased volume on bench and row to a pure 5 x 5 routine.
Thursday 14/007/05 - Week 5
Dips.
1 x 5 x BW+5
1 x 5 x BW+10
1 x 5 x BW+15
1 x 5 x BW+20
1 x 4 x BW+20
Chins.
1 x 5 x BW
1 x 5 x BW+5
1 x 4 x BW+5
1 x 3 x BW+5
1 x 3 x BW+5
1 x 4 x BW
Conv. Dead
1 x 5 x 60
1 x 5 x 95
1 x 4 x 95
4 x 3 x 95
Dips were same as last time but more of a struggle,couldn't find the proper dipping belt so had to use this hook thing to clip over my belt and hang the weights on it,took that much time f**king about with it it put me off.
Chins were good,got more than last time.
Conv. Deads were good for technique,didn't hit knees on way down or fall backwards once,back still feels odd sometimes.Had to reduce reps in later sets as grip was slipping on the bar,liquid chalk was really struggling to keep hands dry in the heat.
Overall could do better i think
GoldenArrow
15-07-2005, 12:37
Just get some chain and a spring clip like me to dip with :D
Ye,going to do that Alex,got to go to B&Q this weekend,as usual,so will sort something out then.
Man of Steel
15-07-2005, 12:43
Are you deading d/o or m/g?
At the moment and especially at that weight i want to do all D/O,it wasn't a problem last time with a heavier weight,last night i just couldn't keep my hands dry.
I've never quite understood why this journal is called Stepping Out Of The Shadows. Is it you coming out of the closet :017: ?
I've never quite understood why you're called rayza, can't you spell? or continue to post in the journals of those who hate you, or are such a bellend...
I've never quite understood why you're called rayza
It was this stupid rap name that was sort of thrust upon me, I now rap under the name "The Ugly Guy". My own computer arrived today, once I get everything installed I'll get to work on laying down some tracks. I will hopefully get some friends involved, if it comes out how I plan it will be great.
Monday 18/07/05 - Week 6
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 85
4 x 5 x 105
1 x 4 x 105
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
5 x 5 x 70
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
5 x 5 x 75
Rom. Dead(RT = 90s)
1 x 8 x 60
1 x 8 x 70
1 x 7 x 70
1 x 5 x 70
Felt a twinge in my back on the last set/rep of squats so racked it,otherwise would have got all sets at 5 reps.
Got all reps on bench and upped the weight on rows this week and got allsets/reps as well,so pleased with that
Feeling a bit tired lately,think working 7 days a week,virtually since beginning of June is taking its toll.Luckily most of the 'hard' work at home is over but lighter work will still mean no weekends off yet.
Overall not bad still conerned over back as i get spasms occuring at odd times which is a bit disconcerting to say the least
Thursday 21/007/05 - Week 6
Dips.
1 x 5 x BW+5
1 x 5 x BW+10
1 x 5 x BW+15
1 x 5 x BW+20
1 x 2 x BW+25 - Bit pissed off with this so loaded on all the weight i had and..
1 x 1 x BW+30 - Big struggle but it happened so new PB.
Chins.
1 x 5 x BW
1 x 5 x BW+5
1 x 4 x BW+5
1 x 2 x BW+7.5
1 x 3 x BW+5
1 x 4 x BW+2.5
Conv. Dead-D/O Grip
1 x 5 x 60
1 x 5 x 80
4 x 5 x 95
1 x 5 x 80
BD Sidebends
3 x 8 x 70lbs
Abb Pulldowns
1 x 8 x 50
2 x 8 x 55
A lot better session today,was pleased with the dips overall but will get more reps at +25kg next week.
Chins were as usual,f**king hard.
Very pleased with deads this week,technique was good,back felt strong but could feel myself losing arch in lower back on 4th working set so dropped weight down on last set.May do 2 sets at 100Kg next week and then drop it down to 90Kg for last 3 and see how we go. :023:
GoldenArrow
22-07-2005, 12:50
Good dipping. Deads look low, but you might be doing them properly, unlike some :D
Just taking it steady with the deads Alex,doing the 5 sets is really working my lower back and helping to strengthen it up again,i may be being a bit over cautious but i wanted to get the reps this week which didn't do last week.
Going to work it back up slowly and hopefully achieve 5 x 5 at around 120kg.
Thursday 28/07/05 - Week 7
Dips. (RT=90s)
1 x 5 x BW+5
1 x 5 x BW+10
1 x 5 x BW+15
1 x 5 x BW+20
1 x 4 x BW+25
PL Type Squat (RT=90s)
1 x 5 x 70
1 x 5 x 90
2 x 4 x 110
3 x 5 x 105
Chins (RT=90s).
1 x 5 x BW
2 x 5 x BW+5
1 x 4 x BW+5
1 x 2 x BW+5
1 x 4 x BW
BD Sidebends
3 x 8 x 70lbs
Dips were good,got more reps at 25kg than last time.
PL Type Squat - felt stong on these,used 110kg as a test on my back strength and found i could handle it,more sets at that weight next week.
Chins were chins.
There was no training on Monday,working on house again and managed to pull / twist my back.
Probably same next week then should be back to normal.
Thanks Borert / Narc,i love squatting and that session was one of the best in ages,even with a dodgy back,weight felt good and heavy.
its also nice to see your bench is equal to your bb row...should mean you'll be sorted for front-back balance.
Thursday 04/08/05 - Week 8
PL Type Squat (RT=90s)
1 x 5 x 70
1 x 5 x 90
3 x 5 x 110
1 x 4 x 110
1 x 3 x 110
1 x 5 x 90
Dips. (RT=90s)
1 x 5 x BW+5
1 x 5 x BW+10
1 x 5 x BW+15
1 x 5 x BW+20
1 x 4 x BW+25
Chins (RT=90s).
1 x 5 x BW
2 x 5 x BW+5
1 x 4 x BW+5
1 x 3 x BW+5
1 x 5 x BW
Abb Pullldowns
1 x 8 x 50
2 x 8 x 55
1 x 8 x 60
To say i've only trained twice in the past 14 days i've been very pleased with both my squatting technique and the weight used.Convinced 110kg will be used for all 5 x 5 sets next week.
Dips stayed the same which was disappointing but i did them after squatting,last week i did them first.
Slight improvement on chins.
Monday 08/08/05 - Week 9
BB Flat Bench(RT = 90s)
1 x 5 x 50
5 x 5 x 70
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
2 x 5 x 110
3 x 5 x 100
1 x 5 x 90
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
2 x 5 x 80
3 x 5 x 75
Was hoping for a better performance on squats but as i got to the gym last night there was a group in the power rack,all the benches were taken and as such all the oly bars were in use so i sat on the stationary bike for 10 mins.
After that had to start with benching instead of squats.
Bit more progress on Rows tho' which was good.
Overall an average session.
Thursday 11/08/05 - Week 9
Chins (RT=90s).
1 x 5 x BW
2 x 5 x BW+5
1 x 4 x BW+5
1 x 3 x BW+5
1 x 5 x BW
Dips. (RT=90s)
1 x 5 x BW+5
1 x 5 x BW+10
1 x 3 x BW+15
1 x 3 x BW+20
1 x 2 x BW+25
1 x 1 x BW+30
1 x 1 x BW+32.5
1 x 1 x BW+35 - f*cking big struggle but new PB!!!!
Front Squat (RT=90s)
1 x 5 x 40
1 x 5 x 50
5 x 5 x 60
Rom. Deadlift
1 x 8 x 80
2 x 7 x 90
Front Squats were more tricky than i anticipated and caused a few problems with how to 'grip' it,wrists apparantly not as flexible i may have thought.A good exercise tho,really felt my quads working and got full ATG reps.
Dips were great,achieved a new PB,will go back to volume for next two weeks.
Chins - why do i bother,thought i get more than last week with doing them first but unfortunately not.
Overall pretty good.
Angel Delight
12-08-2005, 23:30
WELL DONE ON THE PB DIPS! :026:
Monday 15/08/05 - Week 10
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
5 x 5 x 110
1 x 5 x 100
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
1 x 4 x 72.5
2 x 3 x 72.5
1 x 2 x 72.5
1 x 5 x 62.5
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
2 x 5 x 80
1 x 4 x 80
1 x 3 x 80
1 x 5 x 75
1 x 5 x 60
Hyperextensions(RT=60s)
3 x 8 x BW
Some of the reps on squats were a bit dodgy so i'm not going to increase weight on that next session.
Bench was f*cking pants
BO Row was okay.
Having thought about it,the sh*te benching may have been a by-product of maxing on Dips last week.
I wouldn't have thought adding 2.5kg to the bar would make that much difference :o
Thursday 18/08/05 - Week 10
Front Squat (RT=90s)
1 x 5 x 40
1 x 5 x 50
5 x 5 x 65
Rom. Deadlift
1 x 8 x 80
2 x 8 x 90
Dips. (RT=90s)
1 x 5 x BW+5
1 x 5 x BW+10
1 x 5 x BW+15
1 x 5 x BW+20
1 x 5 x BW+25
Chins (RT=90s).
1 x 5 x BW
2 x 5 x BW+5
1 x 4 x BW+5
1 x 3 x BW+5
1 x 5 x BW
Abb Pulldowns (RT=90s).
1 x 8 x 50
1 x 8 x 55
1 x 8 x 60
Not a bad session overall.
Some good shit going on in here Neil, nice squatting
Thanks Narc.Somethings i'd like to improve on,like bench,also will be much happier when i feel confident enough to get back deadlifting
( :061: ).
Monday 22/08/05 - Week 11
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
5 x 5 x 110
1 x 5 x 100
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
3 x 5 x 70
2 x 4 x 70
1 x 5 x 60
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
5 x 5 x 80
5 x 5 x 60
Hyperextensions(RT=60s)
4 x 8 x BW+5
Squat reps were better this week so will up the weight next week.
Benching sh*te still,dropped the weight from last week but still couldn't get all the reps.Just couldn't find a good groove with it this week,very disappointing.
Rows were better but again unhappy with some of the reps so will stay with same weight next time.
Feeling tired,need to eat more.
good squatting Neil, thats coming on nicely. How is your bench technique? Arch? Low touch? Wide grip? Leg drive? I think they're the main pointers IIRC tho im no bencher.
Always struggled with bench mate.Have read most of the stuff regarding set up,leg drive etc. but some days just don't seem to be able to put it all together.
I only have to miss a week on bench and i back slide sharpish.Maybe i just ought to 'man the f*ck up'.
Thursday 25/08/05 - Week 11
Front Squat (RT=90s)
1 x 5 x 40
1 x 5 x 50
5 x 5 x 70
Rom. Deadlift
1 x 8 x 60
1 x 8 x 70
1 x 8 x 80
1 x 8 x 90
Dips. (RT=90s)
1 x 5 x BW+7.5
1 x 5 x BW+12.5
1 x 5 x BW+17.5
1 x 4 x BW+22.5
1 x 2 x BW+27.5
Chins (RT=90s).
1 x 5 x BW
2 x 5 x BW+5
2 x 4 x BW+5
1 x 5 x BW
Abb Pulldowns (RT=90s).
1 x 8 x 50
3 x 8 x 60
Happy with that
No training on monday again,house rebuilding and bank holiday gym opening hours making inroads into my training :( .Will carry on with thursday workout as usual.
Hopefully will have a good run from now up until end of Octoberish when the baby's due,after which it will probably all drop to pieces for a while,bugger.
Thursday 01/09/05 - Week 12
Front Squat (RT=90s)
1 x 5 x 40
1 x 5 x 50
2 x 5 x 70
3 x 5 x 65
Rom. Deadlift (RT=90s)
1 x 8 x 65
1 x 8 x 75
1 x 8 x 85
1 x 4 x 95 :076:
1 x 6 x 80
Dips. (RT=90s)
1 x 5 x BW+7.5
1 x 5 x BW+12.5
1 x 5 x BW+17.5
1 x 5 x BW+22.5
1 x 3 x BW+27.5
1 x 5 x BW+10
Chins (RT=90s).
5 x 5 x BW
A bit poor.
Tuesday 06/09/05 - Week 13
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
1 x 5 x 115
1 x 4 x 115
1 x 3 x 115
1 x 4 x 110
1 x 3 x 110
1 x 5 x 100
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
2 x 5 x 70
1 x 3 x 70
1 x 5 x 60
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
2 x 5 x 80
1 x 4 x 80
1 x 3 x 80
1 x 5 x 70
Squats were good,rest was a pile of poo.
i am liking the dedication you are showing to 5x5. Keep it up. And stop ****ing about with 100-110. Squat 120 already.
uk machine
07-09-2005, 12:58
i like the routine
Cheers Rob,ukm - need to sort my attitude at the moment,lost a little belief in myself.I know i can lift the weights i use but if my mind sort of drops off focus i find it hard to get it back,if you see what i mean ?
set more definate goals - 120x5x5 with RT@90 and BW around 75kg (?) is not to be sniffed at AT ALL...
This is me looking all relaxed at 75kg / 165lbs - 5'7" tall.
http://putfile.com/pic.php?pic=9/25004035654.jpg&s=x4
Definition is not my scene or having muscle by the looks of it.I look better in real life,honest...
GoldenArrow
08-09-2005, 10:25
Look better than some, for some reason i can imagine you wearing a beanie....
I don't and i resent the implication :mad:
GoldenArrow
08-09-2005, 10:32
I think it's cause your body shape is similar to JohnnyWildboar on MuscleTalk, he wears a beanie in his progress pics (if he's still on there)
No,they're not for me mate and i hate wearing baseball caps too.
GoldenArrow
08-09-2005, 10:37
:016:
Thursday 08/09/05 - Week 13
Dips. (RT=90s)
1 x 5 x BW+7.5
1 x 5 x BW+12.5
1 x 5 x BW+17.5
1 x 5 x BW+22.5
1 x 2 x BW+27.5
1 x 5 x BW+12.5
Chins (RT=90s).
1 x 5 x BW
1 x 5 x BW+5
1 x 5 x BW
1 x 3 x BW+7.5
1 x 5 x BW
1 x 3 x BW+5
Front Squat (RT=90s)
1 x 5 x 50
1 x 5 x 60
5 x 5 x 70
Rom. Deadlift
1 x 8 x 60
1 x 8 x 70
1 x 8 x 80
1 x 6 x 90
1 x 8 x 60
Bit happier with that.
Monday 12/09/05 - Week 14
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
1 x 3 x 100
1 x 3 x 120 (just for Rob)
1 x 4 x 115
1 x 4 x 115
1 x 5 x 110
1 x 4 x 110
1 x 5 x 100
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
5 x 5 x 70
2 x 8 x 50
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
2 x 5 x 80
3 x 5 x 70
1 x 5 x 70 (with 1 sec hold at top)
A whole lot f*cking better.Took a longer break between squats and bench this week which seems to have helped.
Although i time rest periods between sets,i don't set a time between exercises.Should i take about 5 mins or less / more ?
Solid
Take as long as you need imo
GoldenArrow
13-09-2005, 13:02
**** that shit, 5 minutes between SETS!
**** that shit, 5 minutes between SETS!
:043:
I think you ought to do the UHT programme...
GoldenArrow
13-09-2005, 13:17
I drink real milk :banana:
I drink real milk :banana:
BITTY..
:078:
No training except for practicing to sh*t thro' the eye of a needle,which for the past two days i have become expert at.
Start an online journal and break my back,join Muscle Wars (AS Forum) and get the sh*ts,great....
yeah thats probly what did it
PikeKing
16-09-2005, 22:47
yeah thats probly what did it
LMAO!!
Get well soon NJ
Monday 19/09/05 - Week 15
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
1 x 3 x 100
1 x 4 x 120
2 x 5 x 115
2 x 4 x 110
1 x 5 x 100
BB Flat Bench(RT = 90s)
1 x 5 x 50
1 x 5 x 60
1 x 3 x 75
1 x 2 x 75
1 x 4 x 70
2 x 3 x 70
2 x 8 x 60
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
5 x 5 x 70
BB Shrug(RT = 60s)
3 x 8 x 70
Pleased with squats again.
Made a f*ck up with the weight on bench,should've been 72.5kg working sets this week,i am a f*cking amateur.
Dropped weight on rows to get the reps and concentrate on form.
Thursday 22/09/05 - Week 15
Front Squat (RT=90s)
1 x 5 x 50
1 x 5 x 60
5 x 5 x 70
1 x 5 x 60
Rom. Deadlift (RT=90s)
1 x 8 x 60
1 x 8 x 70
1 x 8 x 80
1 x 8 x 90
Dips. (RT=90s)
1 x 5 x BW+7.5
1 x 5 x BW+12.5
1 x 5 x BW+17.5
1 x 5 x BW+22.5
1 x 2 x BW+27.5
1 x 5 x BW+12.5
Chins (RT=90s).
1 x 5 x BW
1 x 5 x BW+5
1 x 5 x BW
1 x 3 x BW+7.5
1 x 5 x BW
1 x 3 x BW+5
1 x 3 x BW
No increases from last time but still pretty solid
Monday 26/09/05 - Week 16
PL Type Squat(RT = 90s)
1 x 5 x 70
1 x 5 x 90
1 x 3 x 100
1 x 4 x 120
1 x 3 x 120 (2 mins rest after this set
1 x 3 x 115
2 x 4 x 110
1 x 5 x 100
DB Flat Bench(RT = 90s)
1 x 5 x 15
1 x 5 x 20
5 x 5 x 25
B/O BB Row(RT = 90s)
1 x 5 x 60
1 x 5 x 70
5 x 5 x 75
B/O Row is becoming more of a struggle at the moment,my lower back is fried after squatting these days.
Had to resort to dumbell benching as all the oly benching stations were taken.
GoldenArrow
27-09-2005, 13:04
Maybe do dumbell rows too then?
Maybe do dumbell rows too then?
Funnily enough it did cross my mind to do that last night when i was DB benching.Ye,i'll have a think about it.
My routine is going to have to change soon anyway as my gym membership ran out last week,so its either another 6 months at £125 (with the baby due soon i'm reluctant to do in case i can't make it in) or £7.50 a week (expensive) or pull my finger out and get my weights and squat stands sorted out at home.
No training at the moment,having a bit of an enforced break.
Just ordered weight set and squat stands from fitness superstore,so will start new regime when they arrive,probably next week.
Looking to train 2 - 3 times a week,depending on how things go when the baby arrives,so will post up a few thoughts about routines for advice.
Dips are definately out but hopefully going to rig up some hooks which i can put the olympic bar on for chinning.
Routine will still be based around the basics tho.
Sweet, home training rules, make it 3 :D
Think it'll be 2x initially then progress to 3x once we're in a routine.
Home training is going to be good but not looking forward to being in the garage in the middle of winter :boohoo:
Weights and stands not arrived yet :(
Routine wise i was thinking of :
Day 1
PL Squat - 5 x 5
Chins - 5 x 5
Day 2
DB(2") Mil. Press - 5 x 5
DB(2")BO Row - 5 x 5
Deadlift - 5 x 5
Day 3
Front Squat / Bulg. Squat / Lunges - 5 x 5
RDL - 4 x 8
DB(2") Floor Press - 5 x 5
Looks ok. Maybe add a chest supported DB row on day1, and some core and rc stuff?
Ain't got a bench at the moment Trick.
Squat stands only,delivered today,but still no weights :012:
RC & core stuff i'll consider.
RC & core stuff i'll consider.
Dont wait untill you get injured to do it. Get on it. It only takes 5 mins a sesh.
^^ Agreed. I ignored that and my body's a wreck. I'd defo do it considering the back pain you had a while back.
Okay,this journal can be locked now,hopefully should be starting new routine from Monday if all goes well. (Still got to fix light in garage and clear it out a bit)
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