Nearly back.. Skinny/fat pics page 25!

TBH i only do combinations of 2 exercises for arms, biceps after back and tris after chest (fairly traditional BBing split):

Heavy BB curls + preachers for bis
CG dips/bench/CG press ups +pressdowns

You could prioritise arms and have an arm day on its own, supersetting bi with tri exercises, followed by a day off.

But i certainly agree that OH pressing can build chunky tris.

Jimbo

May well do a separate arms day when I get some spare time (exams atm). How does this sound?

Three supersets of each...

Dips 8
Barbell Curl 8

Skullcrusher 12
Preacher Curl 12

Pressdowns 12
Cable Curl 12

Looks good. Could also add in forearm work but i guess you do enough pulling with DLs.

Better get buying some vests (!).

Jimbo

Haha!

Vests and guns for the girls...

In all seriousness, I want 16" guns within 6 months! That's just over .5" . I'm hoping my arms will respond well to stimulus seeing as i've never really trained them before.

Having to shorten sessions a tad due to exam pressure.

Front Squats, no belt

bar x5
60kg x3
80kg x3
100kg x3
115kg x3
115kg x3
115kg x3, much better, all rock bottom depth

Leg Curl, 3/4 x8 (Waiting for bench to become free)

Bench, Moderate weight (Not going heavy without reliable spotter)

60kg x3
70kg x3
80kg x3
90kg x3
95kg x5, very easy

Strict Military

40kg x5
55kg x3
72.5kg x5, officially a PB but it's too light to be a PB!
65kg x5, short rest.
60kg x5

Superman Row, 4x6-8

DB Extentions, few sets x 8 reps

Comment;

Not a massive weight on the fronties, but they were very deep and solid. Think 3x3 on these is the way forward.

Bench was light, purposely, as I don't want to go heavy until I have reliable spotters, so i'm just trying to maintain with a few sets in the 80-85% range.

I'll be training three times a week for the next few weeks when i've got exams on..

1) Deads/Powerclean/KB Swing

2) DB Press/Dips/Skulls/Pressdown/Curls/Preachers (Bench assist/arms)

3) Fronts/BP/MP/Lats

Real busy with revision this week (7hours+ a day), so unfortunately I cannot make the trip into London to train at Genesis where I can do heavy deads with a decent bar.

This week i'll be doing..

Weds

Deads, Light for speed, up to 180 2x1
Push Press, heavy up to 3x1
Bent row, 3x8 w/75
Ab work

Thur

Light arms session

Sat

Front Squat, 120 3x3
Bench, medium up to 100x5
DB Benches, 3x10

Not looking to push things when i've got exams. They finish on 8th June so I have 2/3 weeks just to keep things ticking over before ramping things right up again

thats some solid revision !!

kettlebell swings ! ROCKIN !!

learn the snatch andrew !

Snatch will be learnt John, when exams over!

Maintenance Session (Exam Period)

Deads

60kgx5
100kg x3
140kg x1, belt from now on
180kg x1
210kg x1, very fast, 220+ there

Push Press, haven't done these for ages

bar x5
40kg x3
60kg x3
70kg x1
80kg x1
90kg x2, Guess max is 95kg- want 100kg!

Bent Row (Short rest between sets)

60kg x8
75kg x8
75kg x8
75kg x8

Preachers

3 sets x8, drop set on last

Comment;

210kg deadlift isn't a big weight by any stretch of the imagination, but the speed was excellent- indicating that 220kg+ is there. The higher volume on deads seems to be paying off. I'll go for 195kg 4x3 on Monday.

Push Press is just a technique issue, i've got the strength for at least 100kg.

excellent deadlift i say !!

i reall must put some numbers down on my dead, been pfaffing a bit

Cheers buddy, my main aim this year is to get a genuine raw PB on the dead (that will be 237.5kg)...

Front Squat, this year i'd like 155kg
Bench I'm going to get 137.5kg this year
Military Press- bodyweight!

Going to Brazil in Feb for two months, and I want to be ripped for the beach, i.e 10% BF or better.

Im sure i've seen a vid from youtube of you DLing 240k, years ago!

Getting ripped for the beach? Curling for the girls? Cardio? And you call yourself a powerlifter

Jimbo

I did a 242.5kg suited pull @ 90kg in late 2005 (max raw probs 227.5)

in 2006 I did 235kg raw. In September 2006 I stopped training altogether, and dropped down to an emaciated 80kg. I should be pulling 600lbs by now if I hadn't stopped training (stupid decision).
 
I started lifting again properly in Oct/Nov of this year, but with some inconsistency.

However, I've started to put together a few decent sessions, and i'm starting to make some gains.
 
So if I pull 235kg this year, it will have taken me a year to get back due to my previous levels due to all the time off.

Lesson learnt though; time off and drinking/partying/chasing fanny/going to raves does no good for your lifting!

Real busy with revision - pulling 6/7 hours a day consitently now. Quick session- just looking to maintain strength.

Front Squats, no belt

bar x5
60kg x3
80kg x3
100kg x3
120kg x3
120kg x3, can't get much deeper

Close Grip Bench, No spotter about

bar x5
40kg x5
60kg x3
75kg x3
85kg x3
95kg x7, with more in the tank

Powerclean and Strict Press

bar x3
40kg x3
60kg x2
70kg x1
80kg x1, not too hard on the press
60kg x3

Hammers, 3 light sets

Comment;

Nice little session to keep things ticking over, 95x7 is a PB on the closegrips, but i'm not going to count it as it was so easy. Should be good for 110kg x5 when I get back on the normal benches with a spotter. 125kg x5 is this years aim on the bench.

Revision sucks, bring on the 9th when exams are over, forever!

Tough exam today, feeling a bit depressed about how it went.

On one of the questions I missed a small section out, and got one bit plain wrong (not through lack of prep- just a bad day)... Out of 26 marks I'd be guessing I got 13-14...Maybe 65-70 overall mark, if i'm lucky...

Having said that, there were four questions and the other three went well and my MCQs were strong. Hopefully get a commendation and a (very) outside chance of a distinction.

Going to try to cheer myself up with some deads, push press and rows tomorrow. Just maintaining but may go a bit heavier on the deads than last week.

my brain hurts just thinking about how hard goin your exams must be !!

keep goin !!

In a state of constant anxiety/stress at the moment.. O well...

Good session today (nice break from work too)

Deads

60kg x3
100kg x2
140kg x1, belt from now on
180kg x1
220kg x1, Good clean rep

Push Press

bar x3
40kg x3
60kg x3
75kg x3
90kg x3, much better than last week
80kg x3, lost balance a little

T-Bars, 3 sets

Comment;

220kg was a good lift on a crappy bar. 227.5/500lbs is there at the moment. Going to work on 3x3 for the next 4-6 weeks and then try for a new max.

Push press felt much better, second session back on them, much more explosive. 100kg will go soon.

Exams are going ok, only 6 more days of graft into the early hours. Should be doable.

looks like your back Bro - Nice work

Cheers mate, it wasn't an all out battle either- I think 227.5kg/500lbs is there.

For the next 4-6 weeks I'm going to work on 3x3. If I can hit 205kg 3x3 then 230-235kg should be there.

This year I just want a genuine PB on the deadlift- hopefully within the next 4-5 months! Think its doable!

Had to sacrifice my training session today, got twenty hours of revision to do this weekend.

Had to weigh it up= 3 hours lost revision today, or delay my session three days until Tuesday.

Next week-

Tues; Bench, MP, Incline DB's, Tris

Weds; Light Squat, Deads, Powerclean, rev hyper

Thur; Push Press, close grip benches, chins, rows

Fri, Front Squat, Leg curl, Hypers, Weighted Abs...

Anyway, time to break into the 20 hours revision required today....

Dammit! We've all been there i guess and sometimes you have to prioritise. Nothing will be lost at least.

I see you down as a maybe for the BBQ, see you there hopefully!

Jimbo