Nearly back.. Skinny/fat pics page 25!

Push Press

Bar x5
40kg x3
50kg x3
60kg x3
75kg x3
80kg x2
85kg x3
75kg x3

Bent Row

60kg x5
70kg x5
75kg x5
75kg x5
75kg x5

EZ BB Curls

+10 x8
+15 x8
+20 3x8

Comment;

Trying to simplify my workouts. Specifically, lowering the number of exercises a session and cutting out machine work.

I want 100kg overhead. My leg drive needs work, i'm about explosive as sopping wet dynamite at the moment.

Brief outline of workouts;

Day 1= PP, Row, Curl

Day 2= Fronties, DB Press (Extra triceps) (Squat assist)

Day 3= Deadlift, Overhead Work, Row

Nice push-pressing, i'd be chuffed with 85kg. 100kg is a good goal. Have you tried jerking instead of pressing? Also like the look of your sessions, very compund and basic looking.
 
Jimbo

Strict Press

40kg x3
50kg x3
60kg x3
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3

Close Grip Bench, first time benching in 2+ years, no spotter

60kg x5
70kg x3
80kg x3
90kg x3
60kg x10

Gay Stuff- overhead extentions, curls, face pull, laterals

Comment;

Nice little session. Bench is going to be 100kg+ soon easily, so it should be. Think anothetr 4-6 weeks and i'll be looking at an strict overhead pb too.

Jim- Cheers mate. Like to keep the number of exercises down, keeps the focus where it should be- I think Pareto's law applies to training too. Sticking with the push press for now, think it is a good balance between technique and power, jerks would involve a greater emphasis on technique.

Deadlift

60kg   2x3
100kg x3
140kg x2
170kg x1
190kg x3, good, but I was shaky!
160kg x5, no chalk

KB C+P

12kg x5
16kg x5
20kg x3
24kg x3
32kg x2

Front Squat (No belt)

60kg   2x3
80kg   x3
100kg x2
110kg x3
80kg   x5

KB Swing

12kg x10
16kg x10
16kg x10
16kg x10

Reverse Hyper

10kg x8
20kg x8
20kg x8
20kg x8

Comment;

Good workout. Used a great powerlifting bar for deads, plenty of knurling. No rows today as my lower bar took an absolute beating and volume today was quite high already. KB C+P was tough, 32kg feels heavier than it should be...want to work up to 40kg for reps.

Highly recommend Genesis gym in London.

195kg x3 deads next week!

Motivating quote of the day;

"So many of our DREAMS at first seem Impossible, then they seem Improbable, and then when we Summon the Will, they soon become Inevitable" (Christopher Reeve)

Nice quote. I have strong professional aims at the moment, just need to decide where the future lies with my sporting career...
 
I like lifting heavy weights and this will always be a constant from now on. The time I had off from lifting made me realise how much I need training- didn't really feel myself and became less energetic and determined as an individual without it.
 
Powerlifting is good, and I like lifting heavy, but i'm undecided whether it excites me anymore. Strongman looks interesting and fun, but I don't want to use any PED's at this stage, it would just be too early.
 
A powerlifting competition (unequipped/tested) may well be on the horizons, to test the waters.

Strict Military Press

bar x5
40kg x3
50kg x3
60kg x3
72.5kg x3
72.5kg x3
72.5kg x3
72.5kg x3

Incline DB Benches

15s x5
22.5s x5
32.5s x5
32.5s x5
32.5s x5

Bent Row

60kg x5
70kg x5
80kg x5
80kg x5
80kg x5
80kg x5

Gay Stuff- EZ Curls (+25 3x8), Seated DB Hammers (Light)

Comment;

Not a bad little session. Bodyweight is creeping up- 15stone 3 at the minute. I was 14-14.5 stone when powerlifting, so i'd like to get down to at least 205lbs. Don't feel overly fat though (despite the post-workout double cheeseburger!)

get ****ing swinging with that 32 !!

and kettlebell snatches rule the world !!

Boar,

I'm loving Kettlebells! Can't get over how heavy they feel though!

Will be doing 24kg 3x10 swings on my next session.

What's a good weight for snatches matey? 24?

for high rep stuff 100+ i use a 16 , for the SSST - (secret service snatch test) use a 24 - how many in 10 mins , i manages 160 reps and gave up at 9 mins coz i was screwed !! (200 is the 'pass')

yea, i can happily use a 24 but good solid reps a 16 or a 20

mabie try a sneaky set of turkish getups....

honestly mate - if i do 4 sets of 50 rep swings with a 32 i am totally KO'd !!

Deadlift

60kg x3
100kg x2
140kg x2
175kg x1
195kg x3
175kg x3
 
Front Squat
 
bar x5
60kg x3
80kg x3
100kg x2
115kg x3
 
Comment;

Very quick (below 40mins) workout today. Pleased with the deads, 195x3 was tough, but there's more there. Leg drive still crap.

Problem= Routine hasn't been very consistent. Having said that, i've deadlifted every week, done some overhead work, and some pressing and lats. So there's been an element of consistency.

Struggling with routine because-

1) Not sure what my aims are
2) Busy schedule
3) Not sure how to construct my routine.

Any thoughts appreciated. Here is what i'm currently pondering=

Day 1)

Squat
Bench Press/CGB
KB Snatch
Row
(Assist- Reverse Hyper+Abs)

Day 2)

Powerclean and Push Press
Strict Press
KB Cleans + Push Press
Incline DB's

Day 3)

Deadlift
Front Squat
Row
(assist;KB Swing + Rev Hyper)

Strict Military Press
 
40kg x5
50kg x3
60kg x3
75kg x3
75kg x2, Poor, didn't rest for long enough
70kg x3, better
 
Incline DB BP
 
15s x5
22.5s x5
35s    x5
35s    x5
32.5s x5
 
T-Bar Row
 
20kg x5
40kg x5
60kg x5
60kg x5
60kg x5
 
Barbell Curl
 
20kg x5
30kg x8
35kg x5
35kg x5
35kg x5
30kg x8
 
Comment;
 
Dissappointed not to nail 75kg 3x3 on the strict militaries, will go next week.

Deadlift

60kg x3
100kg x3
140kg x2
175kg x1
200kg x2- Disappointing. Grip was going on the second, so left it.
170kg x3

Close Grip Bench

60kg x5
70kg x3
80kg x3
95kg x3
80kg x3

Front Squat, light.

60kg x5
80kg x3
100kg x5
100kg x5

Thick Bar (2.5") Row

60kg x5
60kg x5
60kg x5
60kg x5

Reverse Hyper

30kg 3x10

Was supposed to be doing overhead tonight, but rack in gym was busy, so did pull movements instead..

Dumbell Row

30s x5
40s x5
45s x5
45s x5
45s x5

Machine Row

40 x8
70 x8
80 x8
80 x8
80 x8

Bent Row (Underhand)

40 x8
60 x5
70 x5
80 x5
80 x5
70 x5

Trap Bar Shrugs

60 x15
100 x10
100 x10
100 x10

Preacher Curl, +20 4x6

Hammers, 3x6 @12.5

Comment; Training back in Leamington today. They've only bought a brand new power rack and Ivanko power bar (beautiful). They also had a good selection of kettlebells. Would defo train here if I lived nearby permanently.

Shoulders tomorrow.

Strict Military Press

bar x5
40kg x5
50kg x3
60kg x3
75kg x3
75kg x3
75kg x3 - Strong, want a new PB soon on this exercise.

Powerclean- I've decided these are too good to leave out.

60kg x2
70kg x2
80kg x2
90kg x1
90kg x1
90kg x1, never in danger of not getting these, but form ragged!
60kg x3

Incline DB's

12.5s x5
22.5s x5
35s    x5
35s    x5
35s    x5

Skulls

+10 x8
+20 x8
+20 x7
+20 x6

Pressdown, 6 sets 6-8

Comment;

Nice little workout. Military press felt strong, I want 85kg soon (80kg current PB).

Powercleans are a fantastic exercise, and I will include them from now on. 100kg in good form being a short term target.
 
Bodyweight is around 15stone. Going to maintain this weight for the next few months, then trim back to 14stone (if I can ever be arsed).

Making good progress on the MP! I see your CG bench is strong, guessing you have 'monster' triceps?

Totally agree with the powercleans, such a great all round exercise combining power and technique. Can be quite cardiovascular too, really gets the lungs going.

You've got about a stone on me, is that mostly your hair? :P Got any recent pics?

Jimbo

Jimmy,

I certainly wouldn't describe my triceps as big! They are pretty lame! However, I feel close grips will crossover well to overhead pressing- my main aim. I think I will close grip 120-130 within the next 4-5 months.

Had my haircut now mate! No recent pics, tbh, I am out of shape- I prefer to be around 90kg tbh, but as i'm 6 foot 95kg isn't too bad.

Powercleans rule.

Read a very interesting article recently, and it's made me question my training approach.

In the past, at Adlington, I used a very simple routine- Squat/Bench/Dead on separate days and minimal assistance. I gained very well using this approach.

Recently, my workouts have been haphazard- got some OK training in, but with little structure. I've pondered my training, and i've decided what I want to keep things simple
 
Tuesday Workout;
 
Deads
 
60kg 2x3
100kg x3
140kg x2
170kg x1
200kg x1, Easy rep but grip an issue again- no knurling! Pissed off, so left it there.
 
Military Press
 
40kg x3
50kg x3
60kg x2
70kg x1
82.5kg x1
85kg x1 PB! First genuine PB of the comeback! More to come too..
70kg x5
 
Row
 
60kg x5
75kg x5
75kg x5
75kg x5
75kg x5
75kg x5
 
Curls for the girls!!
 
Comment;
 
Deads were rubbish, may have peaked at 200x2 the other week. Think 210-215 would go at the moment, so around 20kg down from my best. I think I need to do more work on deads, more volume, and start doing back squats again. I think this will have a big impact.
 
New routine;
 
Day 1;
 
Strict Press; 5x5
Close Grip Bench; 5x5
Row; 5x5
Bicep
 
Day 2;
 
Bench Press; 5x5
Push Press; 5x5
Incline DB's; 5x5
Tricep
 
Day 3;
 
Back Squat; 5x5
Deadlift; 5x3
KB Swing; 4 sets
Rev Hyper; 4 sets
 
 

Bench Press, medium grip, haven't benched in a while

40kg x5
60kg x5
75kg x5
90kg x5
95kg x5
70kg x5
70kg x5
70kg x5

Incline DB's

15s x5
22.5s x5
37.5s x5
37.5s x4
30s    x5

Triceps- Skulls (3x8 @20), Pressdowns (3 sets)

Comment; Bench was ok today, felt comfortable. My bench pb is only 120kg, I hope to bench 130-140kg at 95kgish this year. Think I'll need to hit 125kg x5 and 130kgx3 to manage it. Still 8+ months in the year yet. I think it's doable.

Interesting new routine - quite a lot of emphasis on pressing (benching, CG benching, strict pressing, push pressing) - i hope your shoulders and elbows survive!
 
Why the change? Seems like the major problem with your training has been consistency rather than the movements your doing. But glad your making progress esp on your strict press.
 
Will you be doing event specific training as well?
 
Jimbo

Jim, think I need to focus more on pushing as it has traditionally been my weakest point.

You're right though, consistency is my major problem- hope to maintain some consistent training for the rest of the year though.

Deadlift is something I would like to make some progress on, need to at least equal my old pb at some point!

CONSISTENCY!