Nearly back.. Skinny/fat pics page 25!

Your push press is very close to your normal press - do you use it for working on explosiveness or practicing technique? I ask because I would have expected you'd be able to get 10k+ on your push press when compared.

 
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Practicing technique at the mo mate, will go heavier next week, probably see where I am for a single.

Gym was absolutely packed, so had to swap things round and do what I can where I can...

S-Man Row

20kg x8
30kg x8
42.5kg x5
42.5kg x5
42.5kg x5

Military Press

40kg x5
55kg x5
55kg x5
55kg x5
65kg x2
40kg x13

Incline DB BP

15s x5
20s x5
30s x5
30s x5

One Arm Row

25s x8
30s x6
35s x6
35s x6

Deadlift

60kg   x3
100kg x2
140kg x2
160kg x1
185kg x2 - Disappointing
100kg x3 - Trying to correct form issues

Front Squat

60kg x3
70kg x3
80kg x3
90kg x3
95kg x3

Leg Press, 5x6 up to +160

Hypers, 3x15
Leg Raise, 3x12
Ab Machine, 3x8

Comment;

Mental state and form just not right on the deadlifts today. Should've dug in and got the third rep on the 185, but just didn't. Remedy? Simplify routine, and try to find somewhere with a more conducive atmosphere for heavy deads.

I'd predict my max is around 200kg-205kg at the moment, which isn't bad but still a way off my best. I think it will take me six months to get in the 227.5-235 range.

Simplified routine;

DAY 1;

Flat DB Bench
Dips
One Arm Row


DAY 2;

Front Squat
Leg Press


DAY 3;

Strict Military Press
Incline DB BP

Day 4:

Deadlifts
Deadlifts off blocks
Chins

Extra bicep and tricep work will be fitted in where possible. Probably on day 1 and day 2.

Flat DB BP

15s  x5
25s  x5
37.5s x5
35s    x5
35s    x5
27.5s x10

Seated DB OHP

15s  x5
25s  x5
25s  x5
25s  x5

Dips

BW x5
+15 x5
+15 x5
+15 x5

Chins, 6x3 @BW

Curls, 3x6

Strict BB OHP

40kg  x5
50kg  x5
57.5kg x5
57.5kg x5
57.5kg x5
65kg x1
70kg x1
75kg x1
80x m - shouldn't have tried this
60kg x3
50kg x8

Lateral raises, 3x10 w/10kg db's

Rear delt flye, 3x10 w/7.5kg

DB Shrugs, 3x20 w/35s

BB curls, 3x7 w/fixed barbell -10kg each end

Seated hammer curls, 3x7 w/10kg db

Getting some good over head strength back. What's your weight now?

 
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Around 200lbs mate.. not that lean to be honest, but I plan to keep my weight under 210lbs before cutting down to 185ish for summer. Getting rid of the man boobs will be nice haha.

80kg is my best military press, but i've never really trained them that much in the past, so I reckon a 90kg/200lb strict overhead press should be acheivable in the next 6 months.

Yeah definately. My push press was always good, but never my strict sp.

Are you strong from the start point of a bench off the chest?

 
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My bench is just plain weak tbh- if I could pinpoint anything it would be chest, triceps and lats.. As I said pretty much weak all over.

Couldn't train deads today due to a rather embarassing nether region problem, could hardly walk in fact.

Lats

Chins, 5x5 @ BW

One arm DB Row,

22.5 x6
32.5 x6
37.5 x6
37.5 x6
37.5 x6

Superman Row

20 x6
30 x6
40 x6
40 x6
40 x6

Nether region problem has slightly eased, so did some front squats along with my upper body work.

Front Squats

60kg x3
70kg x3
80kg x3
90kg x3
100kg x3

Flat Db BP

17.5kg   x5
25kgs    x5
37.5kg   x5
37.5kg   x5
27.5kg   x11

Dips

BW x 5
+17.5 x5
+17.5 x5
+17.5 x5

Skullcrushers, 3x10 - Liked these surprisingly.

Pressdown, 3x10

I've looked in the mirror today and decided i'm holding too much fat. I would lose a few pounds, but i'm concerned about strength loss.

I'll post up some pics tomo of my current condition. My chest in particular seems to be holding quite alot of fat. I'd guess i'm around 20% BF.. too high really, i'd rather be a round 12%, bit more athletic.

Anyway, I'll post some pics tomorrow, and maybe get some constructive feedback.

3 months until Xmas, so I thought i'd better set out some targets...

Deadlift - 215
Military Press - 85
Chin - 10 reps at BW

Bodyweight and bodyfat. I need to drop some bodyweight, nothing to drastic, no point being really cut when I'm not going to be getting my top off. So i'm going to aim to drop to and stay below 90kg.

Routine wise, I think i've been doing too many exercises and not enough volume on the ones I have been doing. With this in mind, I am going to cut the number of exercises, and increase the volume.

Day 1,

Strict Military Press- 5x5
Incline Dumbell Bench- 5x5
Barbell Curls
(shrugs-optional)

Day 2,

Deadlift- triples
Deadlift off blocks- singles
Chins- 5 x BW
One Arm row- 3 x6-8

Day 3,

Front Squat- 5x5
DB Benches- progressive fives.
Dips- 5x5
Skullcrushers- 5x10

Particularly need to work on my deadlift... I'd like to nail 235kg (my PB) within the next 6-8 months.

Pics...

Back shot
http://img373.imageshack.us/my.php?image=picture001yl2.jpg

Front

http://img373.imageshack.us/my.php?image=picture004eu2.jpg
Think i'm going to try to gently shift a few pounds, whilst trying to increase strength where possible. In April time I will try to get cut... I no longer want to be strong at the sake of looking good.

Bodyfat is probably low twenties at the moment, I'll try to drop that down to 12-15% over the next three months..

Deadlifts

Deads were so crap today they don't even deserve a mention in the journal. The strength is there but the grip isn't. I think it has something to do with the bars, as they are devoid of knurling. May have to do my deads at another gym with better bars.

Strict Military Press

40kg x5
50kg x5
60kg x5
60kg x5
60kg x5
70kg x1

Close Grip Chins

BW x5
BW x5
BW x5
BW x5
BW x5
Bw x5

Front Squats

bar x 3
60  x3
80  x3
90  x3
105 x3
105 x3

DB BP

15s x5
25s x5
37.5s x5
37.5s x5
37.5s x5

Dips

BW x5
+20 x5
+20 x5
+20 x5

Skullcrushers, EZ Bar +20 3x6

One Arm DB row, 2x5 w/40kg

Strict BB Military Press

40kg x5
50kg x5
62.5kg x5
62.5kg x5
62.5kg x5
72.5kg x1, 1rm must be moving closer to 80kg now.

Light DB BP

15s x10
22.5 x5
30s x11
30s x7, short rest in between sets

Flyes, 2x8

Bent row- haven't done these in ages

60kg x5
70kg x5
70kg x5
70kg x5
60kg x5

Laterals, 3x12 (lightish)

Skullcrushers, 3x10 w/fixed barbell (10kg each end)

Flat DB BP

17.5s x 5
25s    x5
40s    x5
37.5s x7
30s    x10

Deadlift

60kg x3
100kg x3
140kg x1
170kg x3, much better- fast. 175x3 next week

Dips

BW x5
+22.5x5
+22.5x5
+22.5x5

Chins, 4 sets

Curls, 3 sets

so , have you made any moves towards some sort of combat sport ?

obviously your not fat but mabie getting on the wrong side of minor tubb ?
 
a full on cut is un nccassary IMO - just drop a few lb's -ssomthing easy to maintain ,no point working your ass off to get ripped and then realising you cant keep the condition (as i tried to do)
 
andrew ........................ lets fight !!!

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Cheers Boar, think I need to drop down to about 13 stone 7 maybe. (currently 14 stone 4).

Have found a few places that I could do some fight training...

..However, one of my main concerns now is to look good- had enough of the chubby chicks haha!

Strict BB Military Press

40kg  x5
50kg  x5
65kg  x5
65kg  x5
65kg  x5

Light DB BP

17.5 x5
30s  x12
30s  x9
30s  x7

Yates Row

60kg x5
75kg x5
75kg x5
75kg x5

Laterals, 2 sets

Overhead DB Ext, 2 sets

Deadlift

60kg x5
100kg x3
140kg x1
175kg x3- feeling better

Deadlift standing on two 20kg plates

100kg x1
120kg x1
140kg x1
160kg x1
180kg x1

DB BP

15s x5
25s x5
40s x5
40s x4  (should've been 5- messed up the setup)
35s x8

Front Squat- Light

60kg x3
80kg x3
90kg x3
90kg x3

Dips

BW x5
+25 x5
+25 x5
+25 x5

Chins, 4x5

One Arm Row, 40kg 2x6

Curls

Strict BB Military Press

40kg x5
50kg x5
67.5kg x5
67.5kg x5
67.5kg x5

Light DB BP

15s x5
22.5s x5
30s x13
30s x10
30s x8

Yates Row

60kg x5
70kg x5
77.5kg x5
77.5kg x5
77.5kg x5
60kg x8

Laterals, 2x12

Machine Row, 3x8@90

Skulls, 3x10 @ fixed BB with 12.5 each end.

Flat Db BP

15s x5
25s x5
40s x5
40s x5
40s x6 (I'll go for 3x6 next week)

Deads

60kg x3
100kg x3
140kg x1
160kg x1
180kg x3

Off 2 20kg plates

125kg x1
145kg x1
165kg x1

Front Squat

60kg x3
80kg x3
90kg x3
100kg x3
80kg x8

Dips

Bw x5
+27.5 x5
+27.5 x5
+27.5 x5

Chins, 3x5

DB Rows, 2x5 @42.5kg

Curls, 3x5

Strict Military Press

40kg x5
60kg x3
70kg x1
80kg x1 (Match PB)
70kg x3
70kg x3
70kg x3

Front Squat, no belt

60kg x3
60kg x5
75kg x5
90kg x3
105kg x3 - 107.5 next week

Light DB BP

15s x8
22.5 x5
30    x13 - no gain here

Machine Row

95kg 2x6

Deadlift

60kg x3
100kg x2
140kg x1
160kg x1
185kg x3 - better.

Flat DB BP

15s x5
25s x5
40s x6
40s x6
40s x6

Dips

BW x5
+30 x5
+30 x5
+30 x5

Skullcrushers, 3 sets w/fixed BB- 12.5 each end.

Chins, 3x6

One Arm row, 2x6 w/42.5kg DB

Some very respectable lifts there mate, especially comin back from a lay off. Are you lookin to build a bit of 'beef' or increase the strength

205kg deadlift @ 73kg

Cheers mate.

I want to build strength at the moment. Particularly, I want to match my deadlift PB (235kg) and strict military press more than bodyweight. I've set myself a nine month time limit to meet these lifts.

Once I've got a good base of strength again, I'll re-assess. I would quite like to compete in powerlifting again.

Compete RAW or assisted?

 
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Initially raw/unequipped mate. I've done equipped lifting before, but tbh, it's an art in itself, and not one which I'm all that bothered by tbh.

Having said that, all the strongest lads compete equipped, so if/when you want to compete at the top levels, it has to be equipped.

Going to start back squatting again once my exams are over (mid November). Will be interesting to see how much strength i've lost on them. If I had to guess, i'd probs put my back squat around 175kg at the mo.

Thai- fancy competing in PL yourself?

I'd have to train in a gym then lol!

I fancy doing it at some point, but it'll be when the company's older and I'm no longer working day to day :)

 
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Strict Military Press

40kg x3
50kg x3
60kg x2
70kg x1
82.5kg x MISS. Lost my balance, strength is there though.
72.5kg x3 Stick to 3's for next few months

Seated DB OHP

12.5s x5
17.5s x5
22.5s x5
27.5s x5
27.5s x5

Laterals, 3 sets

Close Grip Curls, 3x8

Rope Curls, 3x8

Deadlift, belt only,

60kg x3
100kg x2
140kg x1
170kg x1
190kg x3, Good reps, more in the tank

Front Squat

60kg x3
80kg x3
100kg x3
110kg x3
90kg x5

DB BP

17.5s x6
25s x5
40s x7
40s x6
35s x10

Dips

BW x5
+32.5 x5
+32.5 x5
+20 x9

Chins, 4x5

Comment; Taking a low volume approach to deadlifts at the moment. It has worked well in the past so i'm going to stick with it. Aim is 200x3 over the next 2/3 months, then a pop at a 220-225 single. On course to reach my target of 235 by next summer.

So busy with work/exams that I could only fit in one session this week. Will probably be the same for next week, then back to normal 2/3 times a week.

Deadlift

60kg x3
100kg x2
140kg x1
175kg x1
195kg x2, should have been 3 but leg drive just not there
180kg x1

Strict BB Military Press

40kg x3
50kg x3
60kg x3
72.5kg x3
72.5kg x3
72.5kg x2

Front Squat, Light

60kg x3
75kg x3
90kg x3
110kg x1
110kg x1

Flat DB BP

15s x6
25s x5
40s x5
40s x5
40s x5

Chest Support Rows, 3 sets, double drop on last
 
Comment; Just not getting enough leg drive on my deadlifts. Think this is down to two factors; form and lack of heavy back squats. Both will be rectified over the coming weeks.

nice deadlifting matey !!! and them front squats arent half bad !!

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Well if I could only train once a week mate thats the routine I'd pick.

Numbers will pick up nicely with some consistency. 

Thanks T0NY and Boar.

My aim is eventually to compete in u105kg strongman, but this is some way off, ie. 4-5 years away.

Aim for next September is to get back to 200/125/235 then maybe some powerlifting for a few years to improve base strength- competing in unequipped comps.

Then hopefully a crack at u105kg strongman when lifts are respectable enough, ideally 240/150/270.

So there's my medium term plan laid out.

What's your weight at presently mate? Are you doing any cardio between sessions to help with recovery / overall fitness? What's your diet like?

 
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Weight fluctuates between 14 stone and 14 stone 4. Not really very heavy at 6 foot.

I do brisk walking 2/3 x week for 30-40 minutes. I need to do more cardio, but i'm just so busy at the mo, finding it hard. I'm getting a kettlebell for my bday so will do some conditioning work with that 2-3x week.

MY diet isn't great tbh, again due to time constraints. I try to eat 4 meals a day with some protein at every meal, and a smoothie/protein shake on top. I do eat quite a lot of Subways though, lol.