View Full Version : DelBoy's Training Journal
New training journal, my aim is primarily strength and will be eating lots so hope for some good mass gains too. I am off to the Maldives with the missus :) 21st-29th November, so will have to have a week off the routine then but there is a fitness suite/gym there so wait and see to see what I can do whilst I'm away there.
This is my routine:
MONDAY
Deadlifts 4x2 (80% 1RM) (D/Overhand)
2x1 (90% 1RM) (Mixed Grip)
2x1 (95% 1RM) (Mixed Grip)
Wide Grip Chins 4x3
Plate Pinching 6 sets (3 sets per arm)
WEDNESDAY
Military Press 5x3
Floor Press 5x3
Bicep Curls 3x5
FRIDAY
Front Squats 4x2 (80% 1RM)
2x1 (90% 1RM)
2x1 (95% 1RM)
Speed Back Squats 4x3 (50% 1RM)
Grippers Work
I am starting tomorrow (Thursday) with the Wednesday day as I have been ill this week and feel good now and am itching to get back training. I will then do Friday's day on Friday aswell and go back to the normal routine from next Monday.
My stats:
Weight - 195lbs
Neck - 16"
Shoulders- 49"
Chest - 42"
Arms - L 14.5", R 14.5"
Forearms - L 12", R 12.5"
Stomach - 37"
Upper Leg (6" above top of Patella) - L 21", R 22"
Calf - L 15", R 15"
Looking forward to starting it!!
Any opinions/suggestions/criticisms of my training/nutrition/lifestyle would be gladly recieved by you guys. I was going to run this journal on another site but I decided to chose this one as it has much better members in terms of knowledge of strength/powerlifting. :)
Hey mate, welcome to IC.
Just one question: Mine are in red
My stats:
Weight - 195lbs 185lbs
Neck - 16" 17+"
Shoulders- 49" 50+"
Chest - 42" 42"
Arms - L 14.5", R 14.5" 15"
Forearms - L 12", R 12.5" 12"
Stomach - 37" 34"
Upper Leg (6" above top of Patella) - L 21", R 22" 25"
Calf - L 15", R 15" 16"
Slight anomoly? How tight is your tape? I think you may be being a bit harsh on yourself there mate.
BengDogg
27-10-2004, 20:16
Possibly taller than you?
Hey mate, welcome to IC.
Slight anomoly? How tight is your tape? I think you may be being a bit harsh on yourself there mate.
Tight as a duck's butt. Nah I am 5'10 1/2", dunno how tall you are Robert, but I've always been heavy for my size, guess I've just got heavy bones!
RE:Upper Legs - Round the thickest part of my legs they are L:26" R:26.5" but I chose a position 6" about the patella for quality of measurement purposes to allow me to accurately measure my progress in mass gains.
First thing - You mind posting up your maxes. Just for interest's sake.
The routine looks alright, although I don't like the amount of heavy back squatting you're doing i.e. none. Any reason for this?
Also, I'd switch Monday and Friday around as squatting should always be your priority IMO.
My Maxes:
Deadlift - 175kg
Bench - 100kg
Squat - 130kg
I didn't heavy back squat for a while because I injured my back (not seriously) and back squatting was slightly painful yet Front Squatting wasn't so I decided to swap it round. Do you think I should make Back Squats heavy and Front Squats heavy?
Man of Steel
28-10-2004, 11:45
Do you want your totals posted up in our little powerlifting thing that's going on?
Yeah go for it mate - my weight is 88kg.
My Maxes:
Deadlift - 175kg
Bench - 100kg
Squat - 130kg
Not too shabby... What stances do you use for the squat and dead?
I didn't heavy back squat for a while because I injured my back (not seriously) and back squatting was slightly painful yet Front Squatting wasn't so I decided to swap it round. Do you think I should make Back Squats heavy and Front Squats heavy?
If you're injury has sorted itself out, I think you should definitely do some heavy back squatting, but I'm a p'lifter, so I would. I can't see any problem with doing either heavy front and back squatting or heavy back and light front squatting.
What are your aims atm? General/functional strength, p'lifting strength or what?
Deadlift and Squat are shoulder width, or just a little past.
My aims are primarily strength with some mass gains aswell I hope. I'm only just 18 so I was maybe hoping to compete in some sort of championship (Cos I love competing)!!
Deadlift and Squat are shoulder width, or just a little past.
My aims are primarily strength with some mass gains aswell I hope. I'm only just 18 so I was maybe hoping to compete in some sort of championship (Cos I love competing)!!
If you want to compete, you need to gear your training towards competing. If you're hoping to do powerlifting, I'd strongly recommend that you bench (you've got no benching in your routine atm).
THURSDAY 27/10/04
Decided to do squats instead of upper body and will rest tomorrow. Decided also to do heavy Back Squats and speed Front Squats, as suggested by Scourge. I decided to lower the Squat weight to what I thought I would use and go ass-to-grass depth.
BACK SQUATS
Warm Up Sets
1. 10 x 10kg
2. 4 x 50kg
3. 2 x 80kg
Work Sets
1. 2 x 90kg
2. 2 x 92.5kg
3. 2 x 92.5kg
4. 2 x 92.5kg
5. 1 x 102.5kg
6. 1 x 102.5kg
7. 1 x 107.5kg
8. 1 x 110kg
9. 2 x 115kg
SPEED FRONT SQUATS
Warm Up Sets
1. 10 x 10kg
2. 5 x 30kg
Work Sets
1. 3 x 45kg
2. 3 x 47.5kg
3. 3 x 47.5kg
4. 3 x 47.5kg
PRESS UPS
Work Sets
1. 12 reps
2. 12 reps
3. 12 reps
130IP RB GRIPPER
Work Sets
5 reps with Right Hand
5 reps with Left Hand
Really enjoyed the workout, decided to do a double with 115kg as was in the 'zone'. I prefer going ass-to-grass than parallel so probably will stick with doing them this way at the moment.
Speed Front Squats were good, got good speed when driving up, used 50% 1RM.
I did the Press-Ups just for fun, not too taxing.
The Gripper work is going well, will move up to the 160IP gripper as can close 130IP fairly easily with right hand and barely with left hand.
Pleased to be back but can feel the DOMS of tomorrow already!
What weight are you using for the pressups?
None mate, my maximum is 35, I just wanted to do a bit of light work and I was knackered after Squats. I did them speed style to make them harder.
Got bad DOMS in glutes and quads today, want to Squat again!
Got bad DOMS in glutes and quads today, want to Squat again!
Squats are awesome. All hail the squat.
One thing though - If you managed to get a double at 115, why the preceding 8 sets? Instead, why not do.
6x20
3x60
1x100
4x3x115
...or something similar. That way you've got seven sets and a heavy workout, rather than 12 sets and a lot of effort wasted on the intermediate weights. If you want to be strong, you want to lifting at the top end of the weights for your chosen rep/set protocol. Even if you had intended just to do singles, why not use heavier weights and get there quicker - I'm pretty sure you're capable of it.
i agree with scourge to an extent. If your going for say a 2RM then make sure your last few jumps are only 5 or 7.5kg jumps. Or if your going up to a circa max you know you can do then do plenty volume above 80 and 90% 1RM
ie
3x60
2x80
2x100
2x105
2x110
2x112.5
2x115
2x117.5
2x120
Hey mate, welcome to IC.
Just one question: Mine are in red
My stats:
Weight - 195lbs 185lbs 180lb
Neck - 16" 17+" 17''
Shoulders- 49" 50+" 52''
Chest - 42" 42" 43''
Arms - L 14.5", R 14.5" 15" 15''Forearms - L 12", R 12.5" 12" 12''
Stomach - 37" 34" 32''
Upper Leg (6" above top of Patella) - L 21", R 22" 25" 23''
Calf - L 15", R 15" 16" 15''
Slight anomoly? How tight is your tape? I think you may be being a bit harsh on yourself there mate.
I've marked my measurements in blue, it seems like we are all pretty much the same size :D ! How tall are you Robert?
MONDAY 01/11/2004
Woke up this morning with bad DOMS in my forearms and fingers because yesterday I spent 3 hours at work pulling up a carpet with my bare hands.
Still decided to train though.
DEADLIFTS
Warm Up Sets
1. 6 x 10kg
2. 4 x 50kg
3. 2 x 100kg
Double Overhand Work Sets
1. 2 x 140kg
2. 2 x 140kg
3. 2 x 140kg
4. 1 x 145kg
Mixed Grip Work Sets
1. 1 x 157.5kg
2. 1 x 157.5kg
3. 2 x 150kg
4. 1 x 152.5kg
5. 1 x 152.5kg
6. 1 x 150kg
WIDE GRIP CHIN-UPS
Warm Up Sets
1. 3 x BW
2. 5 x BW
Work Sets
1. 3 x +3.75kg
2. 3 x +3.75kg
3. 3 x +3.75kg
4. 3 x +3.75kg
5. 3 x +3.75kg
6. 2 x +3.75kg
Deadlifting was really tough today, couldn't get anywhere near what I usually use because of my forearms and hands, but still gave 100%.
To make up for the lesser poundages I did an extra 2 sets of Deadlifts and Chin-Ups.
Felt it hard in my abs today aswell and I will make sure my poundages are up again next week.
WEDNESDAY 03/11/2004
FLOOR PRESS
Warm Up Sets
1. 10 x 10KG
2. 6 x 30kg
3. 4 x 50kg
Work Sets
1. 3 x 82.5kg
2. 3 x 82.5kg
3. 3 x 82.5kg
4. 3 x 85kg
5. 3 x 87.5kg
6. 2 x 92.5kg
7. 2 x 92.5kg
MILITARY PRESS
Warm Up Sets
1. 10 x 10KG
2. 6 x 25kg
3. 4 x 40kg
Work Sets
1. 3 x 50kg
2. 3 x 50kg
3. 3 x 50kg
4. 3 x 52.5kg
5. 3 x 52.5kg
6. 2 x 57.5kg
7. 1 x 62.5kg
8. 1 x 62.5kg
PRESS UPS
Work Sets
1. 12
2. 12
3. 12
A really good workout. Next week I will up the weight for Floor Press, and start with 85kg minimum and Military Press, and start with 52.5kg. Still had DOMS in my Lats, which I think might of slightly affected my Floor Press.
Cheers mate, I reckon I could 1RM 100kg, might try it next week.
I am 5'10 1/2" not that you care! :048:
Not used to training 3 times a week, DOMS is pretty bad!! Will need to get used to it.
I've only got 2 weeks of training left before I'm off to the Maldives for a week, so I'll have to stop/do what I can over there. I'll come back with a good tan though, it's still 32 degress centigrade over there! :045:
FRIDAY 05/11/2004
BACK SQUATS
Warm Up Sets
1. 10 x 10kg
2. 4 x 50kg
3. 2 x 80kg
Work Sets
1. 2 x 100kg
2. 2 x 100kg
3. 2 x 100kg
4. 2 x 100kg
5. 2 x 105kg
6. 2 x 105kg
7. 1 x 110kg
8. 1 x 112.5kg
9. 1 x 117.5kg
10. 1 x 120kg
FRONT SQUATS
Warm Up Sets
1. 10 x 10kg
2. 5 x 30kg
Work Sets
1. 4 x 50kg
2. 3 x 65kg
3. 3 x 65kg
4. 3 x 65kg
Good session again, will use heavier weights next week for Back Squats, 105kg for the first 4 sets at least.
Twinged my back doing the last set of Front Squats and is not too bad, but still decided not to do the Stiff-Legged Deadlifts which I had planned.
I also decided to not do the Front Squats as Speed Front Squats on the advice of others.
Going well though, first full week of routine completed. <buff>
im not sure if this has been mentioned before but with floor press you must not bounce on the floor.
Touch the floor in such a way that you stay tight but also relax slightly (very hard to explain) and you will lose your stretch reflex
also, dont use your feet or you negate the exercise
Yeah thats how I do it. I touch the floor but keep myself tight to allow myself to come back up. I wouldn't bounce on the floor cos it would ****ing hurt my elbows as it a concrete floor! Ordered my new bench so that will be my main exercise soon. Have you seen the other thread with my question re: Bench and Floor Press? It's in my "Quick Questions" thread.
"keep myself tight to allow myself to come back up"
well whats the most you can do touch and go oin the floor press
I don't understand what you mean mate? "Touch and go"?
touch and go is when you bring your elbows down slowly till they touch. you then drive up
the proper way is to bring em down till they touch, then bring em down so as much of your upper arm is on the ground, creating a pause and losing the stretch reflex. You then drive
you can touch and go more than the proper way
I do it the second way you describe
Decided not to train today as I still feel the niggle in my back, doesn't hurt is just uncomfortable so I'm going to train tomorrow instead provifing it feels abit better.
WEDNESDAY 10/11/2004
FLOOR PRESS
Warm Up Sets
1. 10 x 10KG
2. 6 x 30kg
3. 4 x 55kg
Work Sets
1. 3 x 85kg
2. 3 x 85kg
3. 3 x 85kg
4. 3 x 90kg
5. 3 x 92.5kg
6. 2 x 95kg
7. 1 x 100kg
MILITARY PRESS
Warm Up Sets
1. 10 x 10KG
2. 6 x 25kg
3. 4 x 40kg
Work Sets
1. 3 x 50kg
2. 3 x 52.5kg
3. 3 x 52.5kg
4. 3 x 52.5kg
5. 3 x 55kg
6. 2 x 60kg
7. F x 65kg
8. 1 x 63.5kg
Can feel a cold coming up but still decided to train, especially as I missed Monday's session. My back's feeling ok now.
A good session, weights up in both exercises. A new PB in the Floor Press, a 1RM of 100kg.
I failed at 65kg on the Military Press on the lockout only about 4/5cm from the top, so dropped it down to 63.5kg and completed that.
I think I'm going to start with 87.5kg/90kg for the first sets for Floor Press next week and do 2 sets of 3 reps at 52.5kg and 2 sets of 3 reps at 55kg to start with Military Press
the block
10-11-2004, 17:35
well done on the PB <buff>
THURSDAY 11/11/04
FULL SNATCH
Warm Up Sets
1. 3 x 5kg
2. 3 x 5kg
3. 3 x 5kg
Work Sets
1. 3 x 10kg
2. 3 x 20kg
3. 3 x 20kg
4. 3 x 25kg
Got bored today, so I thought I would try and do some Snatchs for fun.
Nothing really taxing, but wanted to work on form. I needed to work on my form, but enjoyed it.
BengDogg
11-11-2004, 14:42
snatches are the best! They are my next conquest but i always fall over lol!
FRIDAY 05/11/2004
BACK SQUATS
Warm Up Sets
1. 10 x 10kg
2. 6 x 50kg
3. 3 x 80kg
Work Sets
1. 2 x 105kg
2. 2 x 105kg
3. 2 x 105kg
4. 2 x 105kg
5. 2 x 110kg
6. 2 x 110kg
7. 1 x 115kg
8. 1 x 120kg
9. 1 x 122.5kg
10. 1 x 125kg
Decided not to do Front Squats and Stiff Legged Deadlifts because my lower back was absolutly destroyed after Squats. I don't know why, but my back was fried and on the last set I felt the niggle come back so didn't want to risk any problems.
Really pleased with the session, weights were up again right across the board, still managed to keep the same depth and decent form.
I nearly didn't make 125kg as I stopped for too long at the bottom but just managed to get it up.
MONDAY 15/11/2004
DEADLIFTS
Warm Up Sets
1. 6 x 10kg
2. 4 x 50kg
3. 2 x 100kg
Double Overhand Work Sets
1. 2 x 140kg
2. 2 x 142.5kg
3. 2 x 145kg
4. 2 x 150kg
5. 2 x 152.5kg
6. 2 x 155kg
Mixed Grip Work Sets
1. 2 x 162.5kg
2. 1 x 165kg
3. 1 x 165kg
4. 1 x 167.5kg
5. 1 x 167.5kg
BARBELL ROWS
Warm Up Sets
1. 6 x 10kg
2. 4 x 35kg
Work Sets
1. 5 x 50kg
2. 5 x 60kg
3. 3 x 70kg
4. 3 x 70kg
5. 3 x 75kg
6. 3 x 80kg
7. 3 x 80kg
****ing brilliant workout. 2 weeks ago my grip could just hold 2 x 140kg double overhand, now I can cope with 2 x 155kg, especially as I missed last weeks workout. I know alot of people on here don't think there is a big carryover from Grippers to Deadlifts, but I feel there has been, maybe because I've just started using them. Mixed grip work sets were also good, my hand are ****ed, forgot to use my gloves.
Barbell Rows were also real good, didn't know what weight to use as I hadn't done them for ages, but found it out by the end. They were hard because my lower back was fried after Deadlifts.
Was really psyched up before the workout because I watched some guy who is an Olympic Lifter (with Julli in his name - don't know whether it's his forename/surname) Deadlift 315kg with a Double Overhand grip! It's unreal!
I'll be testing my 1RMs for Bench, Squat, Deadlift and Military Press before the new year and hope that Deadlift will be up over my previous 175kg.
BengDogg
15-11-2004, 18:40
Good work on the grip Del! I do think there is a carry over from grippers but it isnt as high as thickbar and rolling thunder for example
Cheers mate, I'm going to get a bit of scaffold and slide it over my bar to try and replicate a thick bar to help my grip.
315kg Double Overhand Deadlift here I come!
I think Squatting is having a real big help in my Deadlifting, I feel alot more stronger when pulling off the floor.
I know alot of people on here don't think there is a big carryover from Grippers to Deadlifts, but I feel there has been, maybe because I've just started using them. Mixed grip work sets were also good, my hand are ****ed, forgot to use my gloves.
I feel my gripper has helped me too. My grip first started to fail at 125kg and I was doing 145kg before adding in any other grip work. Now I don't have any real grip problems at all.
Why are you using gloves? If you don't have a good reason (and i dont think there are any!!) then you shouldnt be using gloves as they will hinder you in the long term. To be blunt: they are for pretty boy curlers.
BengDogg
15-11-2004, 20:26
Also in a meet they are a no-no
I work in the service industry and my hands get bad callouses and bleed alot so this looks very bad when I serve customers food with badly damaged hands. Yes I know they are for curlers but I have only just started using them for the last 6 weeks after someone at work commented on the state of my hands. Otherwise I wouldn't wear them.
I have now decided to stop wearing them and will mositurise my hands like a girl!
Good idea delboy, I got some handcream from Superdrug for £1.20 or somthing like that, it helps alot!
Alright Delboy
Good workout yesterday. And I agree with what you say about squats helping deadlifts progress - I have found exactly the same thing.
And when I'm down for my bday, I'd be happy to aid you in 'acquiring' some scaffolding!
Quick question - how do you do your rows - standard style?
Man of Steel
16-11-2004, 12:52
File your callouses down so they won't rip off and bleed.
File your callouses down so they won't rip off and bleed.
I never did that, just keep applying handcream 2 or more times a day and eventually they soften any won't rip off so easily.
And when I'm down for my bday, I'd be happy to aid you in 'acquiring' some scaffolding!
Quick question - how do you do your rows - standard style?
Excellent mate, look forward to it!
Yeah just bent-over with an Overhand Grip. I might do a few sets with an Underhand Grip to give my Biceps some work.
WEDNESDAY 17/11/2004
FLOOR PRESS
Warm Up Sets
1. 10 x 10KG
2. 6 x 30kg
3. 4 x 60kg
Work Sets
1. 3 x 90kg
2. 3 x 90kg
3. 3 x 90kg
4. 3 x 92.5kg
5. 2 x 95kg
6. 1 x 100kg
7. 1 x 102.5kg
8. 1 x 105kg
MILITARY PRESS
Warm Up Sets
1. 10 x 10KG
2. 6 x 25kg
3. 4 x 40kg
Work Sets
1. 3 x 52.5kg
2. 3 x 52.5kg
3. 3 x 55kg
4. 3 x 55kg
5. 2 x 60kg
6. 2 x 62.5kg
7. 1 x 65kg
8. 1 x 67.5kg
9. 1 x 70kg (Push Press)
Another ****ing good workout. Another new PB on Floor Press (105kg) 5kg increase of PB set last week and all weights during the work sets were up. Made 3 singles which were all strong (100kg, 102.5kg and 105kg PB) with good form.
In Military Press, Triceps were pretty damn pumped after Floor Press but still managed to increase all work sets. Got to 6th set using 62.5kg (1kg less than my 1RM) and the first rep was so good that went for another and made it aswell! Then went for 65kg (which I failed with last week) and made that fairly comfortably for a PB, so psyched up decided to go for 67.5kg. That went up well a new PB! Decided to try for 70kg but failed it so lowered it back to sternum and Pushed Pressed it fairly easy!
Am on holiday next week but if I wasn't going somewhere so nice with such a great person I'd cancel it because training is going so well and don't want to stop!
150kg Floor Press and 100kg Military Press 1RMs here I come by February! :041:
Am on holiday next week but if I wasn't going somewhere so nice with such a great person I'd cancel it because training is going so well and don't want to stop!
What a loverman :023: You could woo any woman with a line like that, I need to take some lessons off you! :016:
And those are some tough goals you've set there. You get those (and I bet you will) then you'll be one strong mother****er!
Quick Update:
Holiday was amazing, the most gorgeous place I have ever been. Closest way to describe it is paradise.
Anyways, haven't been training because I've been suffering badly from stomach pains and acid reflux, so have been to the doctors, had bllod tests and been prescribed Omeprazole (sp?) for the acid which is helping, although stomach pains are still crippling. NO chance of training which is very annoying, and am eating less because of the pains so am losing weight and beginning to look like a bodybuilder! I haven't been this thin for ages! After Xmas am have a camera probe put down my throat to look in my stomach, and see what happens then. Plus I now have a bastard cold aswell.
But am fine apart from this, can't wait to get back!
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