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Ox
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 18:52:35 (permalink)
Best of luck with the new routine mate, looks like it will suit you better tbh.

SQUAT - 190kg - AIM 227.5KG
BENCH - 150KG - AIM 160KG
DEADLIFT - 275KG - AIM 300KG
STRICT PRESS -  110kg - AIM 120KG
 
 
 
 
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Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 19:38:29 (permalink)
Ox

Best of luck with the new routine mate, looks like it will suit you better tbh.


Thanks OX I agree, read the book on wendlers, will read again and double check, slower progression but happy with lift where they are now anyways

have a few mini goals and long term goals, one of them is look good for my holiday in 10 weeks while still getting stronger :) 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 21:11:53 (permalink)
no work now to monday I do not think, awaiting a job to come in

Will do a light back session and play around with few things, the rest to monday

Out a chinese called Joy fooks for mates 30th on Saturday then its goes onto a disco etc

then sunday Gems mums birthday so busy all weekend 
SJL
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 22:07:23 (permalink)
seriously mate, youre changing routine yet again after only a few weeks?
 
I cant keep up mate, no wonder youre heads always in a spin. Serious question and not a snipe, have you actually completed any of the programs you have outlined over the last year or so?
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 22:26:22 (permalink)
SJL

seriously mate, youre changing routine yet again after only a few weeks?

I cant keep up mate, no wonder youre heads always in a spin. Serious question and not a snipe, have you actually completed any of the programs you have outlined over the last year or so?


haha, no as never followed routines really, just session on the day in and out balls to the wall.......


if you read mate I am stopping the program due to knowing my own body...

as for head being in a spin it isnt mate at all, happiest been in ages despite issues, back at work when there is some, cpap is here, loving training again and not stressing over training at all.....>
 
I mean people will say do a program, do this stick with it, I agree for strength but BB I think chopping and changing can be good, not all follow set routines

I benched 150kg today at 92kg, pulled 220kg deads and never really had deads in a routine etc, 

dont look to shabby considering 12 months I have had so in a nutshell I am all good in the hood.....


plus people who I spoke with regarding powerlifting think it is a good Idea to switch based on what I told them


 
SJL
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 22:42:39 (permalink)
Fair do's pal, you know your body. Remember my first post about 5x5??? Dont stick to it rigidly and you'll end up feeling battered?? lol, told ya so :0)
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/01 22:52:35 (permalink)
SJL

Fair do's pal, you know your body. Remember my first post about 5x5??? Dont stick to it rigidly and you'll end up feeling battered?? lol, told ya so :0)

 
Not battered mate at all, just places where I ache is not good,

remember that I have had niggles in quad/hip that hindered legs for last 2 years

It served its purpose weights are back up, confidence is there and lifts will go up now :)

SL 5 x 5 doesnt seem to be that great for what my goal is anyways 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/02 08:59:30 (permalink)
Well my rib is still killing lol

CPAP was okish last night took an hour to sleep then woke at 430am and took off mask, this week he said just play with it etc, I only have to get 4 hours on it a night anyways...

Missus is having a scan today for Ovarian Cysts really hope there isnt none do not want no more bad news.....

Other than will train light later then chill out :) 
Jstar
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/02 09:20:35 (permalink)
Hope everything goes ok pal
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/02 12:45:19 (permalink)
Jstar

Hope everything goes ok pal


Scan was all clear mate so that is good.....

decided to rest today and to monday hoping that right side of ribs are better as they very very very sore lol 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/02 16:46:06 (permalink)
Well no work for 2 days and back to old me, could be coicidence that I started CPAP or crushed ribs so breathing is hard etc

But 2 days been off all I have done is lay on settee, sleep and feel ****.....

Back at work monday thank god as means a routine of being up at 6 am and even if tired thru day I am active..

does my nut when at home and just wanna sleep grrr 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/02 18:01:36 (permalink)
Well 10 weeks to holiday from today so will lean up slightly for holiday, me and missus having pics done so want  my face to be smaller and also being leaner will be a bonus.

Main goal is still get stronger as comp is September but mini goals are all being hit and destroyed so this goal is even better

I have a plan for 8 - 12 weeks run up to the comp in September also so all is prepared....

Wendlers will be started Monday if my RIBS are ok really hurting badly :(

So basically Lean, strong and feeling better in my body thats always been the goal now time to keep beating these goals  
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/02 19:33:34 (permalink)
Well having spoke with few PL friends and people who are advising on the way forward

I am starting Wendlers 5 - 3 -1 with the Dave Tate Periodization bible as assistance as laid out in his EBOOK.

1rm maxes are worked out then you work from 90% of max.

So I have all the weights including warmups for all of first 4 weeks for main lifts not the assistance stuff..

So no way I can jump up etc or change maxes as thats paramount of the program, excited much..

I do get a bit excited hence 150kg bench when that was goal for September LOL, but PL is a long game and its new to me so have to reign it in follow it and get strong, lean :)

 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/03 10:07:03 (permalink)
No gym since wednesday as resting my right side of ribs are still very very sore and thinking I have broke a couple of them.

if laying down and try get up it kills me, pain in night awaking me and also hurts to touch grrrrrrr

 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/03 17:09:15 (permalink)
Well off out tonight with missus and 16 pals for chinese then some disco, will be an expensive night but we do not do it often so should be a good crack.....

Still resting up and back in gym monday :) 
Jstar
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/03 17:14:59 (permalink)
Danny187

Well off out tonight with missus and 16 pals for chinese then some disco, will be an expensive night but we do not do it often so should be a good crack.....

Still resting up and back in gym monday :) 

 
Have fun mate
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/03 18:07:52 (permalink)
Bit of pic whoring, couple mirror pics on waist size, trying bring it in smaller for holiday in 10 weeks

Need to build some freaky 3d abs though as they bit flat as never really trained them at all.

Current weight 91.2kg upon waking maybe lighter as ate loads of carbs yesturday...

Current lifts at this weight

150kg x 1 paused bench
220kg strapless deads
155kg x 5 x 5 squats

Plan is all numbers to have improved by holiday while looking good, then a little cruise followed by a 12 weeks run up to the PL comp in which BF% will not be a worry, as long as I feel good in myself and get stronger that is the goal

Feeling very positive apart from suspected broken right side of ribs LOL



Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/04 12:01:48 (permalink)
Well lastnight was good seeing all the boys and partners me and missus had a good time, however food was ****, service was **** but company was good......

Ribs are still ****ed gonna go GP 2moro so he can poke and prod me and just get some strong painkillers until it heals..
 
 
Bench day 2moro of wendlers so that wont effects ribs, but will have to see how it goes as they dont seem be getting better grrr
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/05 10:25:23 (permalink)
Doctors at 12 about ribs but first a FASTED Chest session

New starts WENDLERS 5 - 3 - 1 with some assistance work, worked around ribs so no dips, skulls etc

Week 1 - 3 x 5 at % of 65, 75, 85% last set of the 3 x 5 you have to get as many as you can get etc

Flat BB bench

Warm ups all 5 reps 60kg, 70kg, 80kg

90kg x 5
105kg x 5 
115kg x 11

Floor Presses ( first time ever doing these Video to follow )

60kg x 12
100kg x 10
100kg x 10
100kg x 9

Incline smith

55kg x 12
75kg x 10
75kg x 10

Straigh bar pushdown

22.5kg x 20
22.5kg x 15
22.5kg x 15
22.5kg x 12

Done and dusted, really like floor presses actually 
Danny187
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Re:Dannys 2012 to a healthier, fitter and leaner physique 2012/03/05 10:33:30 (permalink)
115kg x 11 last set of wendlers



100kg x 10 Floor presses, first time doing them form seemed ok to me


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