View Full Version : Quest for 500kgs
New year, new journal, new goals.
weight 93kg, BF 20%ish
Currently at 425kg on the big three.
Squat - 137.5kg - new goal - 165kg
Bench - 110kg - new goal - 125kg
Deadlift - 177.5kg - new goal 210kg
I'm hoping this will only take 12mths, but a may take 15-18mths, based on my previous gains.
Training is as follows (sets x reps).
Friday (legs and shoulders)
Backsquat or Frontsquat 5x5, then every 5th week 3x3, 6th week singles, 7th week 4 x 10
Goodmornings or SLDL or Romainian DL 3x6
Standing DB press - same rep scheme as above
Push press - heavy singles or speed sets
Sunday (chest and triceps)
BB Bench press - same sort of rep scheme as above, but slightly more varied
Incline DB bench press - 1 set of 12 singles
Lying tricep bar extensions - 2 sets of 10
Standing tricep bar extensions 1 set to 12 reps
finish of workout with a diy exercise. With a 2" bar and a powerrack, set the safety bars just of the chest. then with close grip (16"-18") bring bar to chest, then press back up, bring bar to chest again , but this time rest bar on chest/safety bars, then move arms to a wide grip and then press the bar back up, repeat, narrow press, pause, wide press pause, etc.
Tuesday (back and biceps)
Deadlift - work up to heavy triple, every 5th week try single, 6th week no DL
BB rows 3 sets of 6 reps
DB rows 1 set of 10
2" BB curls 2 sets of 8
2" bb reverse curl 1 set of 10
seated hammer curls 2 sets of 8
2" thick bar timed holds
Sunday 23/1/05 - Chest and Triceps
bb bench press - 20kgx25, 50kgx8, 80kgx5, 90kgx5,5, 95kgx3,3 100kgx1
incline db press(target of 12 reps) - 33.75kg x 11
lying tricep bar extensions (target of 2 sets of 10) - 30kg x 10,7
standing tricep bar extensions (target of 12 reps) - 32.5kg x 10
2" bb pause at bottom position, to alternate narrow/wide grip (target of 2 sets of 10) - 70kg x 5, 65kg x 3
great workout, especially the last exercise which I seriously underestimated, will start at 55kg next week.
Do the static holds before the pussy stuff.
Nice session too.
Which is the pussy stuff?
And as if I'm going take advice from someone who does 20 rep plate curls ;)
Thick bar curls and reverse grip thick bar curls.
Oh, and er... Judging by your *ahem* static hold, I think you need all the advice you can get. :045: :016:
Tues 25/1/05 - Back 'n' biceps
Deadlift 60kg x 6, 100kg x 5, 135kg x 3, 145kg x 3, 155kg x 3, 160kg x 3,162.5kg x 2 (should've been 3)
BB Row 60kg x 6, 80kg x 6, 85kg x 6,6
2" BB curls 20kg x 10, 37.5kg x 8,7 (really felt these in the lower forearm)
DB row 40kg x 10
hammer curls 18.75kg x 6,8 (always seem to get stronger on second set?)
Totally knackered, no energy left for thick bar static holds, will do these on squat days from now on. Will keep working up to max trebles on the DL till I reach 170kgx3. Then I'll try for a new 1RM, currently at 177.5kg (2" bar at 172.5kg)
Tues 25/1/05 - Back 'n' biceps
Deadlift 60kg x 6, 100kg x 5, 135kg x 3, 145kg x 3, 155kg x 3, 160kg x 3,162.5kg x 2 (should've been 3)
BB Row 60kg x 6, 80kg x 6, 85kg x 6,6
2" BB curls 20kg x 10, 37.5kg x 8,7 (really felt these in the lower forearm)
DB row 40kg x 10
hammer curls 18.75kg x 6,8 (always seem to get stronger on second set?)
Totally knackered, no energy left for thick bar static holds, will do these on squat days from now on. Will keep working up to max trebles on the DL till I reach 170kgx3. Then I'll try for a new 1RM, currently at 177.5kg (2" bar at 172.5kg)
How about doing thick bar deadlifts with a mixed grip for 3x3, then some thick bar double overhand or oly bar m/g static holds for 3-5x10seconds instead of hammer curls and DB rows?
Rob,
If I don't DL with a standard bar, I find the bar hard to grip when I try for a 1RM, it feels like its cutting into my hands. I only used to DL with a 2" bar, but found that my regular DL suffered, go figure. Another weird thing, I can't DL with a belt.
As for the 2" bb curls, I like em, they feel like they're really working my forearms and wrists, not really bothered about the biceps.
And as for for mixed grip, I always go double OH for my warmup sets, currently at 150kgx3 for double OH on standard bar, and a feeble 115kg for the 2"
Rob,
If I don't DL with a standard bar, I find the bar hard to grip when I try for a 1RM, it feels like its cutting into my hands. I only used to DL with a 2" bar, but found that my regular DL suffered, go figure. Another weird thing, I can't DL with a belt.
As for the 2" bb curls, I like em, they feel like they're really working my forearms and wrists, not really bothered about the biceps.
And as for for mixed grip, I always go double OH for my warmup sets, currently at 150kgx3 for double OH on standard bar, and a feeble 115kg for the 2"
Dude, I think you totally misunderstood what I said. Rather that re-iterate it, I will use your sample day and turn it qroudn to how I would have it;
Oly bar DL: whatever you do now
BB Row: whatever you do now
2" bar curls: whatever you do now
2" bar DL with d/o: 3x3 OR oly bar static holds with m/g: 3-5x10seconds
Basically, I got rid of the nneccesary shit, and put in some wicked kick ass stuff that will help you get stronger, faster. Hammer curls/DB rows with pussy weight is not going to help you total 500kg.
BengDogg
26-01-2005, 17:11
Sunday 23/1/05 - Chest and Triceps
bb bench press - 20kgx25, 50kgx8, 80kgx5, 90kgx5,5, 95kgx3,3 100kgx1
incline db press(target of 12 reps) - 33.75kg x 11
lying tricep bar extensions (target of 2 sets of 10) - 30kg x 10,7
standing tricep bar extensions (target of 12 reps) - 32.5kg x 10
2" bb pause at bottom position, to alternate narrow/wide grip (target of 2 sets of 10) - 70kg x 5, 65kg x 3
great workout, especially the last exercise which I seriously underestimated, will start at 55kg next week.
Good to see another thick bar monkey! Botom pos benches are so damn hard!
BengDogg
26-01-2005, 17:14
Tues 25/1/05 - Back 'n' biceps
Deadlift 60kg x 6, 100kg x 5, 135kg x 3, 145kg x 3, 155kg x 3, 160kg x 3,162.5kg x 2 (should've been 3)
BB Row 60kg x 6, 80kg x 6, 85kg x 6,6
2" BB curls 20kg x 10, 37.5kg x 8,7 (really felt these in the lower forearm)
Hmm very similar strength to me on the dl's and curls you have me with the rows though, is your thick bar smooth?
is there an advantage with having it smooth then?
Hmm very similar strength to me on the dl's and curls you have me with the rows though, is your thick bar smooth?
Just a standard 6 foot length of scaffold, so yes smooth,but not shinny smooth.
BengDogg
26-01-2005, 19:31
is there an advantage with having it smooth then?
Harder to grip so you become even more of a grip mf :035:
Friday 28/1/05 - Legs 'n' shoulders
Squat 20x10, 60x5, 82.5x3, 97.5x3, 110x4, 122.5 x 3,3,3 115x3 (supposed to be 2 sets of 5)
DB Military press 27.5 x 5,5,4,4 (supposed to be 5x5)
Clean and jerk/push press 67.5x1, 72.5x1, 77.5xf,f,f (each failure was slightly better than the last, will get it next week)
The squats were really hard, but thats the way they should be. My back are hams are really buzzing now. Considering my 1RM is only 137.5kg I'm really happy with the 122.5 for 3x3. I also did a walk out of 150kg, hold for 20secs. The weight felt heavy, It is totally beyond me how people can squat 3 times as much as that :017:
It was only my second attempt at the push presses. I'm not synchronizing the pushing of the arms with the legs 100%, but practise makes perfect.
Supposed to do GMS, but my back and hams felt as they they been pounded enough. Some of the reps on the 3x3 were real grinders. The ones were you've only just started to come back up and then you suddenly stop, almost as if you've hit a brick wall. It's so tempting just to dump the bar, but I squeezed the mother up eventually(nearly squeezed something out as well :o )
Sun 30/1/05 - Chest 'n' triceps
BB Bench press 20kgx20 60kgx8 90kgx3 95kgx3
3 board bench press 105kg x 1,2,2
DB Incline bench press 35kg x 7
What a waste of time, felt weak as a kitten. Supposed to be maxing up to a new triple, expecting to do 102.5kg, but only managed to squeeze 95kg up on the third. By the time I was onto the Inc DB press I suddenly realised that all of my poundages were going to be way down, so called it quits.
I was failing on the bench press half way up, thats why I chucked in the 3 board press, more out of desperation than anything else, I'd previuosly done 117.5kg for a triple, but could even get a double at 105kg on the first set.
Tues 1/2/05 - Back 'n' biceps
Deadlift 60kg x 6, 100kg x 5, 140kg x 3, 155kg x 1, 165kg x 1, 175kg x 1, 182.5kg x 1 (5kg PB), 187.5kg x F (just got it off the floor)
BB Row 60kg x 6, 85kg x 6, 87.5kg x 6,6
2" BB curls 25kg x 10, 40kg x 8,7 (rested between the latter reps)
DB row 41.25kg x 10
No time for hammer curls
Wasn't supposed to max out today, but following Sundays bad chest session I needed to ask a few questions. Probably would've got 185kg, but now that I've got past 180kg it's all about 190kg, 200kg, etc
Congrats on the PB pal.
Do you think your squats are a bit low compared to your deads and bench?
Congrats on the PB pal.
Do you think your squats are a bit low compared to your deads and bench?
Yes, and I'm rightly embarrased about just how poor it is. In my defence though, I started out with pipe cleaners for legs, with no quads what so ever. My wife used to say that I'd make a great transvesite with my legs.
Anyway, For the past 2 years I've been training them as hard as I could, or so I thought. It's only now that I realise I need to up the tempo, so unless I vomit or start bleeding from my nose/ears, then I ain't been trying hard enough.
My squat will go up this year by at least 32.5 kg, currently at 137.5kg. Even it it means I have to put my bench and other exercises on hold. :096:
veganlifter
02-02-2005, 10:57
nice dead mate! You are only a tad bit behind me with your lifts, catch me if you can ;)
Keep it up bro, and start squatting twice a week: one for weight, one for form/speed. Squat is such a technical lift IMO, and the only way you can get good at it is to spend a lot of time under the bar - and be critical of your technique and lifting style.
Good luck!
Cheers Vegan,
Been reading your journal from the start, glad you got the PB as I'm looking at your routine for my squat.
Just calculated the figures, and with a 1RM of 137.5kg they don't seem that brutal.
You're right about the technique, I'm finally getting used to sitting back, rather than collasping down and it makes the squat feel a lot tighter. I'll probably start the odd bit of speed work, power cleans, box squats on DL day, but I'll give your routine a go and see how I get on, If I can get a 7.5-10kg PB I'll be well chuffed.
As an aside, I never realised that red lentils were so full of protein. 21g of protein, 50g of complex carbs per 100g, trouble is they taste like ****, unless you make them into a spicy dahl. I'm a demi vegi, don't eat meat but eat fish.
Oh and now that your squat has gone up, i'd imagine your DL will go up by at least 10kg. So you're getting further and further away :( you should hit 500kg by spring at the latest.
veganlifter
02-02-2005, 12:36
Just calculated the figures, and with a 1RM of 137.5kg they don't seem that brutal.
could be that you have more in the tank?
If you decide to go for that routine the numbers may look ok, but the volume is high, some days you would be doing 9 working sets of squats! So it is a bit deceptive.
Anyways, might be worth maxing out before starting the routine though.
As an aside, I never realised that red lentils were so full of protein. 21g of protein, 50g of complex carbs per 100g, trouble is they taste like ****,
LOL! Well, they don't taste like anything, so you need to have the taste from somewhere else. Personally i use the brown/greenish lentils for western things like shephard pie or something like that, and then use red lentils for indian stuff.
I'm crap with them to be honest, so don't take my word. :) I don't use lentils that often, though they would be cheap and easyish food.
Thursday 2/2/05 - Legs 'n' shoulders
Squat 20kgx10, 60x6, 90x3, 102.5x3, 117x4, 122.5 x 3 125x3,3
Walkout 155kg - 20 sec hold, then 1/3 squat
Goodmornings 60kgx6 85x3,3
DB Military press 28.25kg x 5,4,3 (supposed to be 5x5)
BB Military press 55kgx5, 52.5kgx5
Supposed to do this session on Friday, but going out so had to do it last night, back still sore form Tuesdays DL.
Happy with the squats, new 3RM PB, totally drained today and reckon it will beneficial to drop the weight and up the reps next week, so probably looking at 5 sets of 7 reps at 115kg. Did GMs for first time in nearly 4 months, back felt very tired on second set, so stopped.
155kg on the walkout felt heavy, but not as bad as the 150kg last week, so they seem to be working, current max at 137.5kg, hopefully 145kg by end of the month.
Strength is going up on the military pressing, looking to do 30kg 5x5 by the end of the month.
Decided to really train hard this year, heavy, heavy, heavy(well for me anyway). Lots of triples and maxing out every 4-5 weeks.
Sat 5/2/05 - Chest 'n' triceps
BB Bench press 20kgx20 60kgx8 80kgx3 90kgx3 97.5kgx3 102.5kgx2, 105kgx1 115kgxNeg
DB Incline bench press 35kg x 11
Lying Tricep bar extensions 30kgx9,8
Standing Tricep bar extensions 35kgx8
2" bb Close grip(18") bench press 60kg + 15kg chains x 8,5
Massive improvement compared to last week. My new mini goal is to be able to do 102.5kg 3x3. The 115kg Neg was slow at first, but dropped like a stone about 10" of the chest. The thick bar close grip work at the end was brutal for the triceps. Enjoyable workout, with some nice early doms/muscle fatigue.
Monday 6/2/05 - Back 'n' biceps
DE squat - 12" Box squat - 80kg + 20kg chains - 8s x 2r (release tension on box) - 3s x 2r (touch and go)
DL Static hold from pins - 190kg x 30 secs
BB Row 60kg x 6, 85kg x 6, 90kg x 6,6
2" BB curls 25kg x 10, 40kg x 8,7 (rested between the latter reps)
DB row 42.5kg x 10
hammer curls 18.75 x 8,8
Every 4 weeks or so I like to swap a DL session for a bit of dynamic squat work. Helps to keep the workouts fresh.
Good workout, especially the BB rows which seem to be getting easier as my form gets better. The only problem being a slight stiffness in my left wrist, which is quite painful at they very top of the row.
Thur 10/2/2005 - Legs
Squat - 20kgx10, 60kgx5, 90kgx5, 110kgx7,7,7,7,7
Fri 11/2/2005 - Chest
BB Bench Press - 20kgx20, 69kgx8, 80kgx5, 95kgx4, 90kgx5, 92.5kgx3, 85kgx5, 80kgx6, 75kgx6, 70kg,7
Both workouts cut short, and bought forward 1 and 2 days respectively, as I'm off to Hull for 5 days to see the 'old bid' (mother).
Squats were horrible, anything over 5 reps is strange to me and these were cardio killers.
Bench was all over the palce, planned on doing 95kg 5x5, only managed 4 reps on first set, so came down 5kgs, that felt too light went up 2.5kg, etc.
Friday 18/2/2005 - Legs 'n' Shoulders
squat - 20kgx10, 60kgx6, 100kgx3, 120kgx3, 130kgx1, 140kgx1 (2.5kg PB), 145kgxF
Good Mornings 60kgx6 90kgx3, 95kgx3,3
DB Standing military press 28.75kgx6,5,4
BB Standing military press 55kgx6,6
Although I got a 2.5kg pb this wasn't a max out day as such, just felt like doing a heavy single. Will probably try Vegam's 7 week commie routine now, and hopefully get closer to 150kg.
Sunday 20/2/2005 - Chest 'n' Triceps
Bench 20kgx20, 60kgx8, 95kgx5, 102.5kgx2, 100kgx2, 90kgx5
DB Inc Bench 36.75kgx8
Lying Tricep bar extensions 32.5kgx8,5
2" bar 18" close grip bench 60kg+15kg chain x 8,6
No real method in the weights and reps, just go for a heavy 5, and then try for a heavy triple. Will probably start a more structured routine next week, maybe becnhing twice a week, as I've been stuck on 110kg for 12 months.
Tuesday 22/2/2005 - Back 'n' Biceps
Box Zercher squats 50kgx5, 60kgx5, 70kgx5, 80kgx5
2" bar double OH static holds 120kgx1, 125kgxf, 100kgx23secs
BB rows 60kgx6, 90kgx6, 92.5kgx6,6
2" BB curls 27.5kgx7, 40kgx8,7, 45kgx1
DB row 43.75kgx10
Seated DB hammer curls 18.75x9,7
Firts time I've done Zercher squats, felt hard but not too bad, Be interesting to see if got DOMs in any new places. Did them with a very wide stance and a 2" bar onto a 14" box.
Friday - 25/2/2005 Legs 'n' shoulders
The start of Vegan's rusky routine for squat only. Current 1RM = 140kg
Skipped the 5x5 week 1
So starting at week 2
squat
warm up 20kgx10, 60kgx6
105kg x 3,3,3,3 120kg x 2,2,2,2
GMS 60kgx5, 90kgx5, 92.5kgx5,5
DB Military Press - 30kg x 5,4,3
BB Military Press - 52.5kg x 7, 5
Rolling Thunder - 55kg x 1, 63.5kg x F(3/4 got it off florr but couldn't lock out)
RT static hold 40kg x 30secs
Squats were a lot harder than I'd anticipated, especailly as I was fannying around with the width of my stance, going wider and wider on each set.
Wed 2/3/05 Chest
Bench 20kgx15, 60kgx8, 85kgx6, 90kgx5,5 92.5kgx4,4
DB incline bench 32.5x8,8,8
Ez bar lying tricep extension 30kgx8,8,8
Friday 4/5/05 - Legs
squat 20x10, 60x6, 105kgx4,4,4 112.5kgx4,4,4,4,4,4
SLDL 100kgx6,6 105kgx6
Sunday 6/3/05 - Chest
Bench 20kgx6, 50kgx6 75kgx6, 90kgx3,3 100kgx2,2, 110kgxNeg
Dips BWx6, BW+15kgx6,6,6
Tuesday 8/3/05 - Back
DL 60kgx6, 100kgx5, 130kgx4, 150kgx5, 155kgx4, 157.5kgx4
BB rows - 60kgx10, 92.5kgx6,6,5 60kgx10
EZ bar curls - 30kgx10, 40kgx5, 45kgx5, 30kgx10
Squats, very hard (for me anyway) especially the last session with 9 working sets.
I've also decided to bench twice a week for a 8 week routine, as I 1RM has stayed at 110kg for nearly a year. The routine aims to get you pressing your old 1RM for 2 sets of 2 after 5 weeks and 3 sets of 3, 3 weeks later.
Thur 10/3/05 Chest
Bench 20kgx10, 50kgx6, 75kgx5, 87.5kgx6, 90kgx5,5 95kgx4,4
DB incline bench 33.75kgx8,8,7
Ez bar lying tricep extension 32.5kgx8,6,5
Best chest workout I've had for a while, especially seeing as I've got a stinking cold. I've got a good feeling about this routine (famous last words)
Sat 12/3/05 - Legs
squat - 20kgx10 60kgx6 105kgx3,3,3,3 125kgx2,2,2
1/2 squat 150kgx2 160kgx2 165kgx2
SLDL 105kgx6, 107.5kgx6, 110kgx6
Found the 125kg's very hard, the second rep was more of a good morning.
The 1/2 squats felt lighter than last time, hopefully 150kg will feel light with all these 1/2 squats.
Monday 14/3/2005 - Chest 2
bench - 20kgx10, 50kgx6, 80kgx3, 95kgx3,3 102.5kgx2,2 115kgxNeg
Dips - BWx6, BW+17.5kgx6,6,6
Second rep of last set of 102.5kg very ugly, 115Neg wasn't so much of a negative, but more like a heavy weight being lowered fast and without control.
veganlifter
14-03-2005, 18:59
I've been stapled like that on bench :D Not fun!
Good solid progress going here, keep it up mate!
JumboTron9million
14-03-2005, 19:11
Jon,
No need for negatives to be above 1RM at all. Keep them at 95% approx (about 105Kg from loooking at your journal) and control them - don't try to make them slow, just control them down mthen stop them QUICKLY at the chest.
jbt
I've been stapled like that on bench :D Not fun!
Good solid progress going here, keep it up mate!
Cheers Vegan,
I train in a power rack, so it's safe enough.
Bad news about your dicky back. Have you thought about Zercher squats. I've only tried them a couple of times, but they certainly hit the spot. I do them onto a low box and with a 2" thick bar. Give am a go you might love them.
Some people don't rate therm, but these tend to be the people who squat 300Kg +, so it's hard to cradle 250Kg + in the nook of your arms, I've only gone upto 100kg with a regular bar and it's no problem at all. Zercher weights seem to be consistant with whatever you can front squat.
Jon,
No need for negatives to be above 1RM at all. Keep them at 95% approx (about 105Kg from loooking at your journal) and control them - don't try to make them slow, just control them down mthen stop them QUICKLY at the chest.
jbt
Jumbo,
I'm doing a set routine, and there're called for. I Try to do them slow as possible. Yesterdays neg started off slow, then when it got about half way it just gathered speed (bloody gravity). The whole rep took about 3 secs, but I usually try to make a negative last about 5 secs.
Why do you reckon they're a no-no?
I dont think he's saying they're a no-no, just that theres no need for them to be supramaximal.
veganlifter
15-03-2005, 18:09
Bad news about your dicky back. Have you thought about Zercher squats. I've only tried them a couple of times, but they certainly hit the spot.
nah mate, wouldn't help in my situation: can barely lift a book off the table when injured, lol! And when i am good to go again, i just want to get the back squat over 200kg asap.
I will start doing zerchers when i train for some novice strongman comp, perhaps next year.
Wed 16/3/2005 - Back 'n' biceps
DL double overhand grip - 60kgx6, 100kgx5, 130kgx4, 150kgx3, alt grip - 160kgx3, 165kgx3, 167.5kgx2+1
BB rows 60kgx6, 92.5kgx6,6,6
EZ bar curl 32.5x6, 42.5kgx5, 47.5kgx4, 32.5kgx10
DB row 45kgx10
Should've got 167.5kg x 3, but I was half way up, really grinding it out, when I remembered that video of the guy doing 425lbs with chronic form, and my brain went all spazzy. Still 165kgx3 is a 5kg PB for a triple. Heavy rack/knee pulls next week.
Fri - 17/3/2005 - Chest
Bench Press 20kgx10, 50kgx6, 75kgx3, 90kgx6, 95kgx5,5 100kgx3
DB Incline bench press - 33.75kgx8,8,7
EZ bar lying tricep extensions - 32.5kgx8,8,0
Good session apart from a really annoying grinding sound comming from my left shoulder joint while doing the incline DB press.
Also noticed that when I'm grinding out the last rep of a heavy set, my right side goes up about 6 inches higher than my left side. It's almost if the brain is saying, lets use all our effort getting the right side up, then we can concentrate on the left.
Probably not very good for my shoulders, and definitely wouldn't pass in a PL meet.
Definitely very bad for your shoulders! Sounds like you've got an imbalance, and keeping on doing that will only make it worse. I know it's teh sort of advice nobody wants to hear but I'd defo recommend dropping the weight to what you can lift with decent form and going from there.
Definitely very bad for your shoulders! Sounds like you've got an imbalance, and keeping on doing that will only make it worse. I know it's teh sort of advice nobody wants to hear but I'd defo recommend dropping the weight to what you can lift with decent form and going from there.
It only happens on the last rep, and once it happens I finish the rep and stop.
Anyway if god didn't want us to bench with poor form, he wouldn't have given us rotator cuffs to fcuk up.
Sunday 20/3/2005 - Legs
Squat 20kgx10, 60kgx6, 90kgx3, 105kgx4,4,4 112.5kgx4,4,4,4,4,4
2" BB SLDL 100kgx6, 115kgx5,5
Rolling thunder - right hand - 45kgx20sec, 50kgx14sec, 40kgx23sec
Rolling thunder - left hand - 45kgx16sec, 50kgx8sec, 40kgx17sec
The squats felt a lot easier than 2 weeks ago. Next week it's the final part of Vegan's routine 2 sets of 2 at 95%(132.5kg), then the week after is max out.
Tues 22/3/2005 - Chest
Bench - 20kgx12, 50kgx6, 80kgx5, 100kgx3,3 105kgx2,2 115kg x Neg
Dips BWx6, BW+17.5kgx6,6,6
105kgx2,2 was a 2 rep PB. 115 neg was slow and controlled, way better than last weeks. Routine looking good, so far.
Fri - 25/3/2005 - Chest
Bench Press 20kgx10, 50kgx6, 80gx4, 95kgx5,5, 100kgx3,3 102.5kgx2
DB Incline bench press - 35kgx8,7,6
EZ bar lying tricep extensions - 0
Dead Lift static hold from just below knee - 180x1, 200x1, 220x1
Routine called for 102.5kg for a triple, truth was, that I was knackered after the first set of 95kg. No puff left for the poncy ez bar tricep extensions, so decided to do deadlift static holds as i'd missed yesterdays DL session. The 220kg was just about on the limit, had a lovely giddy moment on putting the bar down.
Wed - 30/3/2005 - Legs
Squats - 20kgx10, 60kgx6, 105kgx3,3,3,3 120kgx2, 132.5kgx1,1,1
Zercher squats - 80kgx2,2,2 85kgx2,2
The last week of Vegan's routine. Supposed to be(95%x2,2) 132.5kgx2,2, but it just wasn't happening, woeful workout 1/5. However I hadn't trained for 10 days instead of the usual 8 day gap, and I did have gastric flu, so maybe it was just a bad day. But I'll probably do well to get a 5kg PB next week.
Fri 1/4/2005 Chest
Bench - 20kgx12, 50kgx6, 75kgx5, 90kgx4, / 102.5kgx3,3 107.5kgx1,1 117.5kgxNeg
Dips - BWx6, BW+18.75kgx6,6,8
Bench still looking good, confident of getting a 5kg PB in 2 weeks time, Dips were very easy. The 107.5kg felt ok, and the 117.5kg Neg was heavy but controlled the rep slowly
BengDogg
02-04-2005, 13:20
Your flu will of weakened you no doubt
veganlifter
02-04-2005, 18:41
yeah, flu sucks the life out of you, especially from squatting!
Your squatting looks like a solig progress though, i can smell a new PB coming up mate! Just be sure to have recovered fully before maxing out and get a perfect day for it.
Beng,
yeah you're probably right, just never had much confidence with the squat, always seem to be looking for excuses. I know it's all relative, but you see some of the weights being squatted by other people and it just makes you wonder were you're going wrong.
Vegan,
I will try and stay positive, and be I'll be happy with a 5kg PB. The problem is that I only usually have enough puff for 1 go at a 1RM, so basically I only get 1 shot at it.
Sunday 3/4/2005 back 'n' biceps
DE Squat 60% 1RM - 85kg low box squat 8 sets of 2
BB rows 60kgx8, 95kgx4, 90kgx6,8
EZ bar curl 32.5kgx8, 47.5kgx5,3 50kgx4
DB row 46.25kgx10
Christ knows how I manged to get of my arse to do this workout. Sunday night, 7:30pm, only an hour after fish and chips, mushy peas, followed by Aunt Bessies jam rolly poly and custard, 1 pint of milk, half an Incredibles easter egg (my 1 year old son is going to kill me) and 2 cups of tea, slowly starting to fall asleep while watching Coronation street.
Anyway squats were fast, felt good. Had to change grip on BB rows as my left wrist kept on popping, wasn't painful, just really freaky. So I dropped the weight by 5 kg and now I have the same width grip as my bench, which is what it probably should have been in the first place.
BengDogg
03-04-2005, 21:11
Dont know about your squat being unimpressivbe Jon its a good weight thats nearly 300lbs your squatting, there will always be a bigger fish , glen ross plifting total is still over twice what mine is. but i will keep plugging on
Dont know about your squat being unimpressivbe Jon its a good weight thats nearly 300lbs your squatting, there will always be a bigger fish , glen ross plifting total is still over twice what mine is. but i will keep plugging on
You are right, it's just some people seem to make progress so quickly on the squat. I remember badboy putting nearly 30kg on his squat in the space of 3 weeks, although I know that was a one-off.
Wed 5/4/3003 - Chest
Bench 20kgx12,, 50kgx6, 75kgx5, 95kgx5,5, 102.5kgx3,3 107.5kgx2
DB Incline bench - 35kgx8,8,8
Lying EZ bar skull crushers - 35kgx8,7
Getting to the business end of the routine. In 4 days time it's 2 sets of 2 on my old 1RM, then a 1RM+5kg single. Should be interesting.
Thur 7/4/2005 Legs
End of Vegans Squat routine new 1RM attempt - current 1RM - 140kg
20kgx10, 60kgx6, 105kgx3, 125kgx1, 135kgx1, 145kgxF, 150kgxF
Big barrell of donkey cum. No excuses, the weight was just too heavy. I knew I was in trouble on the 135kg warm up. To make sure I always squat to parallel I always use a box, and use the touch and go method. Anyway as I was descending on the 135kg, about 6 inches above parallel my hamstrings couldn't take the weight and I ended up siitting on the box. I did however manage to squat the weight up easily enough (so that was a new box squat PB).
So onto the 145kg attempt, unracked it and it felt heavy, sorta like 145kg. I decided too tighten my belt an extra notch, as I usually wear it fairly loose. Anyway descended down got to about 6 inches above parallel and just collasped, combination of hamstrings and core. Was never going to get it back up. Ended up trying 150kg, just incase the 145kg failure was because I overtightened my belt (really clutching at straws). Same result though.
Quite simply the 145kg was too heavy. I need to work on my hamstrings, and probably my abs (never done any ab work). I probably also need to either learn how to use my belt, or to ditch it completely. Don't use a belt for deadlifting, so maybe I should do the same with squats.
I don't think the routine is a bad one, several people have got some good gains from it. I just think that I've got to the stage where I can't have any weakness in the chain, and by the looks of it I've at least two, core and hams.
Chin up fella - I'm in a similar situation with my core too. Just gotta knuckle down and do it!
GoldenArrow
07-04-2005, 22:04
Westside is the answer
Post the routine. I didn't like the look of it IIRC but I can't recall why now. Did you de-load before maxing?
veganlifter
08-04-2005, 18:01
it could be that you weren't recovered enough? You went for a PB a day after your bench session, not always bad, but i would have not been able to make it - the routine has quite a volume and workload, so it will push your boundaries.
Congrats for the box squat PB though :D
Bob,
Rob, can't be arsed to to go over an old routine, better to find out what works, rather than what doesn't.
666, GA, Veg
Cheers for the encouragement. I'm currently benching twice a week, this routine is going well, am I'm due to finish it in 2 weeks. Once it's over I'll be doing a westside(ish) routine just for squat.
It'll be DE box squats with chains once a fortnight, alternating with DLing every 2 weeks. And then 2 sets of 5, or 3 sets of 3 with the squat, along with GMs, Romanains, SLDL, Fronts or Zerchers.
So a typical 6 week block will look like (minus warmup weights and shoulder work)
week 1 - squat 5 rep max for 2 sets, GMs x 6,6,6, ab work
week 1 - DE squat
week 2 - squat 3 rep max for 3 sets, GMs x 6,6,6, ab work
week 2 DL
week 3 - GMs for a 3 rep max, 2 sets of 10 rep squats
week 3 DE squat
week 4 - squat 5 rep max for 2 sets, SLDL x 6,6,6, ab work
week 4 DL
week 5 - squat 3 rep max for 3 sets, SLDL x 6,6,6, ab work
week 5 DE squat
week 6 - SLDL for a 3 rep max, 2 sets of 10 rep squats
week 6 DL
Please feel free to say if this looks like pants(as if I needed to tell Robert this ;) ).
Sat - 9/4/2005 Bench
Bench - 20kgx12, 60kgx6, 90kgx3, / 102.5kgx3,3 107.5kgx2,2 112.5kgx1, 115kgx1
Dips - BWx6 BW+20kgx6,6,8
1 week to go to the end of this routine and get a 5kg PB. The 2.5kg PB was perfect, paused and very smooth. The 5kg PB was a little lop sided, but it got up in the end. The best thing about these PBs is that they were done after 2 sets of heavy triples and 2 sets of heavy doubles, so hopefully there's a little more left in the tank.
:041: Congrats on the bench PB.
Not sure about some of your Westsideish routine though. How are you going to do 2 sets of your 5RM, or 3 sets of your 3RM? Surely you can only do it for one set, otherwise it wouldn't be your max?
:041: Congrats on the bench PB.
Not sure about some of your Westsideish routine though. How are you going to do 2 sets of your 5RM, or 3 sets of your 3RM? Surely you can only do it for one set, otherwise it wouldn't be your max?
Cheers for the congrats, well chuffed with the PB as it's my first bench PB for nearly 12 months. Due to poor training, routines, or injuries I've really stagnated on the bench, and the lack of progress had become both a physical and mental thing.
As for the 5 rep max, 3 rep max thingy, I mean for 2 and 3 sets respectively. Looking at my old training journals, I've always made my best gains using low 3-5 reps for 1-2 sets, so I'll try it again. If it works why fix it, trouble is I can't resist all those routines with fancy names. :119:
Mon 11/4/2005 - Back 'n' Biceps
Deadlift - 60kgx10, 100kgx5, 135kgx3, 155kgx1(all doh), 165kgx1, 175kgx1, 185kgx1, 190kgx1(7.25kg PB) 195kgxf(3/4)
BB row - 60kgx8, 92.5kgx6,6,6
EZ bb curl 35kgx8, 47.5kgx5,5
DB row 47.5kgx10
190kg new PB, felt easy enough, 195kg was sooo close that 200kg looks gettable soonish (watch out Beng :029: )
BengDogg
12-04-2005, 08:43
Eek! 200kg from me this week honest!
Thur - 14/4/2005 - Legs 'n' shoulders
Squat 20x10, 60kgx6, 100kgx10,10
GMs - 60kgx6, 80kgx6, 82.5kgx6, 85kgx6
Standing BB Military Press 30kgx10, 50kgx5, 55kgx5, 60kgx5
Abs - hanging knees raise - 15kgx8,8
Abs - Situps 10kgx8, 15kgx8
I hate squats. :019: This was supposed to be some sort of deload/light week. Well 100x10,10 felt like death. I hate squats and they hate me. Still what doesn't kill us, makes us stronger and all that.
GMs felt ok, apart from the bar on the back of the neck.
Military Press felt a bit weird as it was the first time in over 5 weeks that I've done any direct shoulder work seeing as I've been benching twice a week.
First time I've ever down any AB work, and it felt ok.
BengDogg
14-04-2005, 20:27
How dyou do weighted knee raises?
How dyou do weighted knee raises?
Hang from powercage, with dumbell held between legs just above the knees. Then raise upper legs (thighs) to horizontal, lower to vertical, and repeat.
BengDogg
14-04-2005, 21:02
ok cheers, i hadnt worked that part out so i was doing unwaited
Sat - 16/4/2005 - Chest
Bench 20kgx12,, 60kgx6, 85kgx5, 97.5kgx5,5, 105kgx2,0 110kgx0
DB Incline bench - 36.25kgx8,8,8
Lying EZ bar skull crushers - 37.5kgx2,0 32.5kgx3
One of those zero energy days. Probably due to lack of sleep (1 year old baby getting up at 5 am). Also I have terrible doms from my first ever AB session, 2 days ago. I was supprised just how much of a role they play, even when lying down, getting any arch is nigh impossible.
On the bench the first 2 work sets (97.5kg) completed succesfully, then the 105kg should have been for 2 sets of 3, and 110kg should have been for 1 set of 2 (didn't bother attempting this, or the second set at 105kg).
DB inclines went ok, but lying EZ skulls were woeful, so decided to call it a day. I'll probably end this routine now, as I've got a 5kg PB out of it, which is pretty good for a 5 week routine.
Tues - 19/4/2005 - DE Squat/DL (back 'n' Legs)
Low Box squat - 2 sec pause at bottom - 85kg + 20kg chains x 2,2,2,2,2,2,2,2
BB row - 60kgx8, 95kgx6,6,6
Chins with knee raises - BWx4,5,4
first 5 sets of DE squats were nice and fast, but started to slow down on the last 3 sets. Did them with 45 secs rest between each set, don't know whether this is too much or too little, but it seemed the optium amount.
Didn't focus much on controlled decsecnt. Just sat back on the box, released all the tension in the hips, etc. then retensed and up again. Didn't use a belt, but I probably should have.
First time I've chinned in over 6 months, very fast, but fatigued after 5. The knees kept on coming up at the top of the rep(sort of momentum thing), so decided to class that as my abs work as well.
first 5 sets of DE squats were nice and fast, but started to slow down on the last 3 sets. Did them with 45 secs rest between each set, don't know whether this is too much or too little, but it seemed the optium amount.
Drop the weight, or perhaps the number of sets. Your last DE set should be your fastest.
Cheers DMPM, I'll drop it down by 10kg, then when I can do all 8 sets at the same speed I'll up it to 60% of my 1rm again .
GoldenArrow
19-04-2005, 13:03
Where'd you get the chains?
Where'd you get the chains?
http://www.hoistquip.co.uk/ (swansea & shrewsbury)
Paid £40 for 20kgs of 1/2" chain
Look in the yellow pages for chain mfrs & suppliers or chain & lifting equipt, or maybe lifting gear/cranes etc for local suppliers
You could also try here http://www.eyecochain.co.uk/index.asp (based in Ipswich)
Wed 20/4/2005 - Cardio
Don't usually do cardio, but summer is approaching, and I probably need to lose a bit of my winter coat. It was either 20 mins on an exercise bike or a 4 min tabata session.
oh my giddy fanny, went for the tabata, 20kg front squats, sets went 10,9,8,8,7,7,6,6
legs were like jelly, didn't feel overly knackered (20 rep squats felt worse), but I developed the most horrendus migrainesc headache on set 7, which I still have (only not as bad) some 1 hour later. I've also felt like ralphing for the last hour. Weird shit all round.
Try making it a front squat and push press next time, it gives a better all-over workout and means the load is a bit more evenly distributed, I.E. not all on the quads :)
Yer kidding right, I'm still suffering this morning, and that was only with 20kg.
I'm too scared to try thrusters at this time :022: , maybe after a couple of weeks.
Friday 21/4/2005 - Legs 'n' shoulders
squat - 20kgx10, 60kgx6, 100kgx3, 110kgx3 - 120kgx5,4+1
front squat - 60kgx1, 80kgx1, 90kgx1
GMS - 80kgx6, 90kgx5, 95kgx5
Standing military press 32.5kgx8, 52.5kgx5, 62.5kgx3, 65kgx3, 67.5kgx2,1
hanging knee raises - 15kgx8, 17.5kgx8, 20kgx5
little finger deadlifts - 20kg
Squats were ok, usual stuff though like form turns in gms on last or forced reps.
little finger dls were just to see how much I could do, as the world record is 40kg.
Some good shit happening here, Jon. Keep it up lad.
Sun - 24/4/2005 - Chest
Bench - 20kgx12, 60kgx6, 80kgx4, 90kgx8,6,6
Dips BWx6, bw+21.25kgx4,4,4
EZ lying tricep extensions 32.5kgx8,7,7
This was a deload week for my bench, not that I know strictly what a deload session should be. I just picked 75% of my max and tried to rep as many as I could for 3 sets.
I can't beleive how much I suffer from muscle fatigue. I gave myself 4 mins between sets, but couldn't manage 8 reps on the second or 3rd sets, my arms were shaking on the 3rd rep.
26/4/2005 - Back 'n' biceps
Deadlift - 60kgx8, 100kgx5, 140kgx3, 160kgx1, 175kgx1, 185kgx1, 192.5kgxf(1/5), 192.5kgxf(4/5), 170kgx2
BB rows - 60kgx8, 95kgx6, 97.5kgx5,6 80kgx10
chins - bwx4, bw+5kg-Negsx3
Ez curl - 32.5kgx10, 42.5kgx8
weighted sit-ups - 15kgx8, 20kgx8,8
Wasn't focused for this session, so in the end i was just glad to get through it. The 192.5kg would have a new pb by 2.5kg, but the first attempt was feeble, only clearing the ground by 2-3 inches. The second attempt was much better and only just failed by the same amount.
Chins were a lot harder this week, don't know why.
Wednesday - 27/4/2005 Cardio
Tabata - Front squat - 25kgx8,8,8,8,8,7,6,6
First time I did these was last week. I need to do a bit of cardio, and I decided that I'd rather do 4 mins of intense cardio, than 30 mins of poncing around on a treadmill/exercise bike. On last weeks attempt, on the 7th set I developed the mutha of all headaches, which lasted in lesser form for nearly 3 days.
Anyway onto tonights attempt, upped the weight by 5kg. First 4 sets, ok, set 5 start to feel pounding in frontal lobe, finish set, wait 10 secs, next set, pain even worse, shall I carry on, may as well only 2 sets left. Pain getting so bad now that I can't keep my eyes open, so count out 6 reps, then count out 10 secs, as I can't see the watch. As soon as I've finished I stagger inside a try and find a quiet dark corner to die in.
I've never had a migraine before, but I'm thinking this was one, and a bad one at that. Basically I spent the rest of the evening in bed, feeling sorry for myself, no sympathy from the wife (she thinks I'm an idiot) This morning the headache is still there only not as bad, but I've that I'm going to vomit any second feeling, which is nice.
Don't know why I get these migrains when I do tabata, but I won't be doing it again.
GoldenArrow
28-04-2005, 10:46
And your blood pressure is.....?
And your blood pressure is.....?
Haven't a clue, but I had a full ecg and heart check 12 mths ago and it was very good for a man of my age.
Resting :049: is 58, though when I do tabata it goes upto 180.
So unless something has happened over the last year, then I should be ok. Don't smoke, don't eat meat, eat plenty of oily fish, only drink red wine. I just don't do cardio.
think you're just gonna have to suck it up and get on the treadmill mate
think you're just gonna have to suck it up and get on the treadmill mate
Cheers Fred. However, as the forums resident tubster, I was hoping that you could have come up with a better plan than that. :D
Sat 30/4/2005 - Legs
Squat 20kgx10, 60kgx6, 100kgx3, 110kgx3, / 120kgx5,5 125kgx2
Front squat 60kgx1, 80kgx1, 90kgx1, 60kgx3
GMs 60kgx6, 80kgx5, 90kgx3, 95kgx3, 97.5kgx3
Standing Military Press - 32.5kgx8, 52.5kgx5, 62.5kgx3, 67.5kgx1, 70kgx1,1,1,1 72.5kgxf,f
Hanging knee raises, 12.5kgx8, 17.5kgx8, 22.5kgx8
120kgx5,5 were better than last week, going to carry on with this weight untril I can do 3 sets with near to perfect form. The 70kg MP was a pb.
Cheers Fred. However, as the forums resident tubster, I was hoping that you could have come up with a better plan than that. :D
cheeky mother ****er
its not fat, its just loose muscle :mad:
BengDogg
01-05-2005, 21:16
Rolf! As a skinny bugger i concur ith the fat lad
Mon - 2/5/2005 - Chest
Bench - 20kgx12, 60kgx6, 80kgx3, 90kgx3, 100kgx3, 105kgx3, 107.5kgx2
4 board bench - 110kgx3, 115kgx3, 120kgx3
Bench - 100kgx2, 90kgx3, 85kgx3, 80kgx3, 75kgx3, 70kgx3, 50kgx18.
No method in any of this workout, just wanted to see what my max 3rep was. The 4 board presses was just to get my body used to heavy weights. Back to 3 sets of 5 next week.
Wed 4/5/2005 - BAck 'n' biceps
Deadlift - 60kgx6, 100kgx5, 130kgx4, 150kgx1, 155kgx1 (all doh) / 165kgx1, 170kgx3, 172.5kgx2, 160kg+20kg Chains x1,2,2 130kgx5
BB row - 60kgx8, 80kgx6, 85kgx6,8 60kgx8
2" 100kg double over hand hold - 22secs, 18secs
Hammer curls 18.75kgx8,8,8
weighted situps - 10kgx8, 20kgx8, 25kgx8
Decided to try a set of deadlifts with chains seeing as bands and such are in vogue on this board at the mo. Really felt the benefit as I always seem to fail about 3/4 of the way up.
Dropped the weight on the BB row, trying to get closer to parallel (as demonstrated by Alex), as the more weight I lift the more they turn into some sort of row/shrug.
GoldenArrow
04-05-2005, 21:50
I find that too!
(and, chains are ridiculously expensive. I havent found a solution under 100 quid, and i have 3 weeks until they're in my routine)
(and, chains are ridiculously expensive. I havent found a solution under 100 quid, and i have 3 weeks until they're in my routine)
The only place you're every gonna get them cheap is a scrap yard, just ring all your local yards and ask them if they ever get any chain in, otherwise you're going to be looking between £2 to £3 per kilo of new 1/2 inch chain.
Mon - 10/5/05 - Legs 'n' shoulders
Squat 60kgx6, 100kgx3, 110kgx3, 120kgx3, 125kgx3, 127.5kgx3
Walkout and 20sec hold - 150kg, 170kg, 180kg
RDL - 100kgx4,4,4,4
Had a stinking cold for 3 days so didn't expect anything from this workout and didn't get much. Tried RDLs, didn't feel as if they did much to my hams, will try again next week when I'm more focused. Didn't do any shoulder work as I've got sort of inpingemnt in the bottom left of my scapula (at least I think that's what it is, could be part of the back muscles or even my rotator cuff), so no rows, chins or MP, hopefully it won't affect Wednesdays bench.
I'm amazed how heavy 180kg is. I find it unreal that some people can squat double this. I'll be happy with 1 rep at 180kg.
Rogue_zero
10-05-2005, 10:40
always hard after a cold, especially squats. 180 is bloody heavy! well done.
uk machine
10-05-2005, 16:03
colds can be caught when your CNS is fried, and walkouts put great strain on the CNS. Maybe be best to leave it till your feeling better mate. maybe do walkouts with 3 plates, cus thats what your closest to.
always hard after a cold, especially squats. 180 is bloody heavy! well done.
Heavy for me yes. But for you, that's the weight you'd use for your DE workouts (60% of max) :022:
Wed - 11/5/05 - Bench
Bench 20kgx10, 50kgx8, 80kgx5, 95kgx6, 100kgx4, 107.5kgx1(meant to be double or even triple)
Bench 3 board - 110kgx3, 115kgx1(meant to be triple)
Incline DB - 40kgx5,4
Skull Crushers - 32.5kgx8,8
Bench 60kgx15
Another workout with no direction, have therefore decided to try a new routine (must have caught Robert-itus). It'll roughly be based around Westside, in as much as i'll be doing dynamic work for bench, squat and dl. Workouts will be kept short at 45 mins max if I'm to train 4 times a week.
Another workout with no direction
it was East
it was East
Fred, I'm lost for words. I can only assume you must have dropped dumbell on your noggin. :ticks:
Sat 14/5/05 - DE
DE Low Box Squat (pause - 45 secs rest between sets) 75kg + 20kg chains - 9x2, 3x2(minus chains)
DE bench (3sec pause-45 secs rest between sets) - 70kgx6x3(reg), 2x3(w), 2x3(N)
Front squat - 50kgx6(oly grip),6(gay grip),6(oly grip)
Dips - BWx10,10,10
Really enjoyed this workout. even though it was knackering, first time, in a long time I've been covered in sweat after a workout. Decided to drop the chains on the last 3 sets of squat so that I;d get even more power as I was starting to flag. The DE bench wasn't as dynamic as I'd hoped I'll probably drop the weight by 5kg next week. I'll also up the front squats to 8 reps next week, but just felt a bit fatigued today, last remnants of the cold.
Not quite sure whether your supposed to do squat and bench DE and the same day, but it felt ok.
Fred, I'm lost for words. I can only assume you must have dropped dumbell on your noggin. :ticks:
LOL
i rule :016: :017:
Tuesday - 17/5/05 - ME Squat 'n' stuff
Zerchers to 12" box - 50kgx3, 70kgx3, 80kgx3, 85kgx1, 90kgx1
SLDL 60kgx10, 80kgx8, 100kgx6, 110kgx6
1 arm DB press R-22.5kgx5, 27.5kgx1, 32.5kgx1, 35kgx1, 37.5kgxf, 32.5kgx5
1 arm DB press L-22.5kgx5, 27.5kgx1, 32.5kgxf, 30kgx3, 32.5kgx1
BB Row - 60kgx8,6 80kgx6,6
Hanging leg raises - 12.5kgx8, 17.5kgx6, 22.5kgx6, 25kgx5
Workout took over 70mins, too long, with too many pointless sets and high reps after the zerchers. As for the zerchers, they were all controlled until 90kg, slumped onto the box, getting up was easy enough, just felt that I should have controlled the descent, I'm assuming I've got very weak hamstrings. Dropped the weight on the BB rows again, rerally trying to get the form spot on, ie trying to get the same plain as my bench.
Thur - 19/5/05 - ME Bench
Bench warm up - 60x6, 80x3, 95x2
3 board Bench Press - 105kgx3, 112.5kgx3, 117.5kgx1, 120kgx1
Close grip Bench 80kgx8,8
Skull crushers - 35kgx10,7
Hammer curls - 21.25kgx8,5
Will stick with the 3 board for at least another week, maybe 2, looking to get 115kgx3 or 125kg single. Hammer curls felt funny, probably because of the zerchers 2 days ago. Close grips felt about the same as standard grip.
Glad I'm trying this Westside malarky, makes workouts a bit more intersting.
Mon 23/5/05 - DE
DE Low Box Squat (pause - 45 secs rest between sets) 75kg + 20kg chains - 9x2, 3x2(minus chains)
DE bench (3sec pause-45 secs rest between sets) - 70kgx6x3(reg), 2x3(w), 2x3(N)
Front squat - 55kgx8(oly grip),8(gay grip)
Dips - BW+2.5kg x10,10,9
Been struggling for workout time lately (family commitments), so good to finally blow away the cobwebs. Nice doms today in the inner thigh area, from the box squatting. Still not as dynamic as it should be, so i'll drop the weight by 5kg next week. Dropped the recovery time between sets on the front squats to 90secs, and really felt it on the last set of dips.
Nice workout...
btw. Where did you get your chains from?
Nice workout...
btw. Where did you get your chains from?
Cheers SOG,
Alex asked the same question sometime ago, so you may want to see if he had any luck.
This is what I told him
http://www.hoistquip.co.uk/ (swansea & shrewsbury)
Paid £40 for 20kgs of 1/2" chain
Look in the yellow pages for chain mfrs & suppliers or chain & lifting equipt, or maybe lifting gear/cranes etc for local suppliers. They also use heavy gauge chain for mooring boats, so try boating yards.
You could also try here http://www.eyecochain.co.uk/index.asp (based in Ipswich)
Failing any of these, try your local scrap yard.
GoldenArrow
24-05-2005, 20:56
I gave up in the end. :(
You could also try here http://www.eyecochain.co.uk/index.asp (based in Ipswich)
Hosanna in Excelsis!!!
I gave up in the end. :(
Bugger...
Did you check out both those links?
GoldenArrow
24-05-2005, 21:18
No, I'm nowhere near either.
Yeah... I'm in London as well. Wondering if they'll ship though.
Why don't you ask, they have a contact email and tel no.
Also, why don't you and Alex, and maybe some more of you 'London boys', all club together, buy 100kg of 1/2" chain, then cut it up with an angle grinder.
Why don't you ask, they have a contact email and tel no.
Have done. Waiting for a response.
Thur - 26/5/05 - ME Bench
Bench warm up - 60x6, 80x3, 95x2
3 board Bench Press - 105kgx3, 112.5kgx3, 115kgx3, 120kgx1, 122.5kgx1
Close grip Bench 82.5kgx8,8
Skull crushers - 37.5kgx8, 32.5kgx10
ez bar curls - 32.5kgx8, 45kgx6, 47.5kgx5, 32.5kgx8
115kgx3 felt easier than the 112.5kg, just because I found the perfect grove. I felt as if I could have done another 3 or 4 reps. After 3 weeks of 3 boards time for a change, so it'll probably be steep incline close grip bench press next week
Sat - 28/5/05 - ME Squat 'n' stuff
Zerchers to 12" box - 50kgx3, 70kgx3, 80kgx3, 85kgx1, 90kgx1
DL Rack pulls - 130kgx1, 160kgx1, 190kgx1, 205kgx1, 210kgx1, 215kgx1
DB press 22.5kgx5, 27.5kgx3, 31.25kgx3, 33.75kgxf,
BB Row - 60kgx8,6 85kgx6,6
Hanging leg raises - 12.5kgx8, 17.5kgx6, 22.5kgx6, 25kgx5
Mon - 30/5/05 - DE Bench
Bench 67.5kgx12x3
Dips BW+3.75kgx10,10,10
Tues - 31/5/05 - DE Squat
Lox box squat 70kg+20kg chain x 12x2
Front squat (oly grip) 57.5kgx8,8
Been very busy, so not much to say except enjoying all parts of this westside-ish routione except ME squat day, takes too long for some reason, will deff drop zerchers as I don't feel I'm getting anything from them, also not happy with BB row for some reason (never seem to feel it in my lats when I go heavy). probably change to DB rows.
Thur - 2/6/05 - ME Bench
45 deg Incline CG Bench 50kgx6, 70kgx3, 75kgx2, 80kgx1, 82.5kgxf, 70kgx3,3
CG Bench - 85kgx7,7
Skull crushers 37.5kgx8, 35kgx9
EZ bb curl - 35kgx6, 47.5kgx5, 50kgx1,2,1 37.5kgx8
The cg inc benching felt awkward, lots of crunching and popping from my shoulders to start with, but managed to find the grove at the end with the 2 sets at 70kg. Also all of my benching feels a lot faster because of the DE work, the 85kg CGs were flying up.
the block
02-06-2005, 22:03
lots of people dont feel anything when they do BB rows but they are a good exercise
lots of people dont feel anything when they do BB rows but they are a good exercise
Yep you're probably right. I'll carry on with them for a bit longer, but I'll also start doing DB rows as well.
Sat - 4/6/2005 ME Squat
Low box squat 90kgx3, 100kgx3, 105kgx3, 110kgx2, 115kgx1,1 117.5kgx1,1 120kgx1,f
DL rack pulls (6" of ground) 160kgx1, 180kgx1, 190kgxf,f,f
DB standing MP 27.5kgx5 30kgx3, 32.5kgxf,f,f,pp,pp,pp 27.5kgx5
BB row 60kgx8, 80kgx6, 90kgx5,5,8
Low box squat was done with full release of tension(relaxed all muscles apart from core, and also exhaled).
Bottled it on the rack pull DL, the height felt really weird. Thought it would be easier pulling from 6" of the ground, but with no initial momentum it felt really weird on my hammies and lower back, just felt as though something was gonna snap. Once I had that thought in my head I was fooked.
Had to use straps on ther BB rows as the popping on the wrists was really freaking me out.
Mon - 6/6/2005 DE Bench
Bench 70kgx10x3
Dips - BW+5kgx10,10,10
Bent over lateral raises 5kgx10,10
Tue 7/6/2005 DE Squat
Low box squat - 75kg+20kg chains x 12x2
Front squats - 60kgx8,8
Wieghted sit-ups 10kgx8, 25kgx8, 30kgx8
Both workouts completed in 20 mins. Bada-bing
Thur - 9/6/05 - ME Bench
45 deg Incline CG Bench - 70kgx3, 75kgx3, 80kgx2, 82.5kgx1, 85kgx1, 70kgx5
CG Bench - 85kgx8,5
Skull crushers - 0x0
Hammer curl - 22.5kgx2,7,5,
5kg PB on the 45 deg cg bp, but after the 1st set of the cg bp i was totally knackered. skipped the skulls, and finished with some hammers, too hot, tired and knackered, ZZzzzzzzzzzzzzzz.
Sun - 12/6/2005 ME Squat
Low box squat 90kgx3, 100kgx3, 105kgx3, 110kgx3, 117.5kgx1,1 122.5kgx1 125kgx1,1
Walk out - 1/5 squats 30 sec - 150kg, 165kg, 175kg
SLDL off box(6" of ground) 90kgx6, 105kgx6, 110kgx6,6
BB row 60kgx8, 80kgx6, 90kgx6,6
DB row 45kgx10
Thur 17/6/2005 - ME Bench
60kgx8, 80kgx3, 90kgx3, 100kgx5, 105kgx2, 110kgxf, 100kgx1, 97.5kgx1, 95kgx1, 90kgx3, 100kgx1, 102.5kgx1, 100kgx1, 90kgx5, 70kgx10
No time for training this week, what with OU, trying to install a new boiler and kitchen.
Althougth the 100kgx5 was a new 5rep pr the rest was fairly shite.
Not that suprised though haven't lifted heavy for 6 weeks (one of the down sides of westside, well the way I do it anyway). Also been off creatine for 3 weeks now, and have also lost 7lbs in weight, only 90kg now.
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