Nearly back.. Skinny/fat pics page 25!

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

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?

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 :)

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 !!

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?

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.