Nearly back.. Skinny/fat pics page 25!

Deadlift, Light to Moderate weight

60kg x3
60kg x3
100kg x3
140kg x3
160kg x3, belt from now on
180kg x3, moderate speed

Good Morning, No Belt

Bar x3
Bar x3
40kg x3
60kg x3
80kg x3
95kg x2
105kg x3

One Arm DB Row

20kg x6
30kg x6
40kg x6
50kg x6
50kg x6

Kneeling Pulldown Abs

40kg x8
65kg x8
85kg x8
85kg x8
85kg x8

Comment;

Trying alternating moderate and heavy days on deadlifts, think it may be more productive than going heavy all the time. Speed is very important for me on deads anyway.

Push Press

Bar x5
Bar x5
40kg x3
60kg x3
80kg x1
95kg x3, not too bad. Still more leg drive to come.
80kg x2

Front Squat, (no belt)

Bar x3
Bar x3
40kg x3
60kg x3
80kg x3
100kg x2
120kg x1
135kg x1, more there, certain it was deep
120kg x3

Barbell Curl

Bar x8
30kg x8
40kg x8
40kg x8
40kg x8 (2 RP)

Comment;

Fronties getting better as form gets locked in. No-one to check depth but they felt very deep and i'm pretty sure I always squat to depth.

Push Press is getting better, speed is the key on these rather than strength.

BW is up a few lbs to 14 stone 13, not too bad considering i've upped the eating and dropped some cardio (for the time being)...

Good front squatting mate.

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Cheers Pagan, more there to be honest. Think i'm going to up the volume now, i've been working on quite low volume and quite heavy for a while now.

5x3 for a while I think, starting with 115kg.

Enjoying front squats now, defo a different mentality needed to back squats though.

Thats some scary front squat strength. 3 plates per side soon.
 
Jimbo

Formerly 'lil_jimmy'

Do use the proper clean position fronting? I am not flexablke enough and find keeping the arms up, when crossed. to be the limiting factor on fronties.

Stonehenge
 
Where the banshees live and they do live well

I use the full clean grip mate yes. However, i'm still getting used to keeping the elbows pointed upwards when coming out the hole. It can sometimes be hard to stop the bar going forward if you lean forward at all, but I like tbh- keeps the exercise very strict.

The main reason i'm going to stick with fronties is because I feel they give good carryover to Push Press and Deads, which are what i'm focusing on at the moment. There is also the issue of practicality; the way the squat rack is at the gym, I would find it hard to set up a back squat properly due to the lift-off points.

150+ FS would be nice.

Fair one pal. I did 140 the other week of the back of few weeks work, but felt I could have done a lot more if I had it in a good clean position. Gona run box squating instead.

Stonehenge
 
Where the banshees live and they do live well

always good work on your part andy , and thats some great front squatting !

you and you fancy flexible gripping

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,

Really don't like the cross arm version! Get my results today, but due to 'technical difficulties' they won't be out until 12... Fcukers!

Got the exam results...

Distinction (highest mark possible)!!

YES! 9 months of very hard work paid off... Now to get a job lol...

well done big brain !!

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

Strict Press

Bar x5
Bar x5
40kg x3
60kg x3
70kg x3
82.5kg x2, (Should've been 3!)
60kg x8, just a downset

Flat DB BP

15s x5
22.5s x5
30s x5
42.5s x5
42.5s x5, strong-ish

Dips

BW x5 (Now I go looking for dip belt only to find it de-functional!!)
BW x15
BW x15, running out of time

DB Skulls

10kg DB's 3 sets

Comment;

OK workout. Short on time today. Going to drop back on the military press to around 80% (circa 70kg) and work on 5x3.

High (ish) rep BW dips were actually quite hard- my endurance is crap so may stick to these and try to work up to 3x25.

Boar;

Cheers mate, quite relieved. Strange how what I thought was my worst exam was my best and vice versa!

A massive CONGRATULATIONS on the distinction! Should hold you in good stead for a decent job. No more exams for a while? Which means you can train your arse off and enjoy yourself!

Jimbo

Formerly 'lil_jimmy'

Hey cheers Jim, pretty chuffed myself. Got a job lined up but doesn't start for a year (delayed due to credit crunch)... So trying to find something more worthwhile than going to the local employment agency and working for £6 p/h!

Just applied for a job in Geneva.. Fingers crossed...

Deadlift

60kg x3
60kg x3
100kg x2
140kg x1, belt from now on
180kg x1
215kg x2, fast double, grip gave out on 3rd 

Good Morn, no belt

bar x3
bar x3
40kg x3
60kg x3
80kg x3
100kg x3
110kg x3
60kg x8

Pulldowns, 2 light warmup sets

Chins, much stricter form now

BW x5
BW x5
BW x5

One Arm DB Rows, running out of time now

22.5kg x5
30kg x5
40kg x5
50kg x8, more powerful than previously

(40 mins cardio will be done later)

Comment;

215kg x2 is the heaviest double i've done raw. It was quite fast, grip just wasn't there for the third rep. Really need to use a decent power bar for heavy deads.

A bad workman blames his tools, but a good workman always selects the best tools for the job, i.e. an Eleiko/Ivanko/Texas Power Bar.

I'm in second gear at the moment, i'm not going to kid myself. Need to train with some other powerlifters to take it up a few gears. Some people can motivate themselves by training alone, but I strongly believe people can achieve a lot more when training and surrounding themselves with people better than them, in all walks of life not just training.

Not having the best time of things at the moment, just got to work through it.
NB: Can't get the underline function to work, arghh! Sorry!

Well done on the exam result mate. I hope your career plans workout. I never tried at school or college and subsequently I'll probably spend the rest of my life going from one crap job to the next.

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Cheers Pagan,

Tough for everybody in the current climate. I'm glad i've done all the education I have, and hope I get to use it!!

TBH, you are probably doing better than most uni grads at the mo, as everyone I know is struggling to get work.

Push Press

Bar x5
Bar x5
40kg x3
60kg x3
80kg x1
90kg x1, ok
97.5kg xf, total bollcks. Crap, so left it.

Front Squat, no belt

bar x5
60kg x3
80kg x2
100kg x2
120kg x5, deep, partially redeemed myself here
90kg x5

Barbell Curl

Bar x8
30kg x8
40kg x11
40kg x8
40kg x7

Concentration curl, 7.5kg 5x10

Comment;

Not going to over-analyze, training the day after heavy deads isn't a good idea, was totally useless on the overhead today (seeing as last week got 95 x3).

Time to drop back and get some decent work in, as much as I love going as heavy as poss.

Going to hit 240kg deadlift then my training is going to change, going to do something i've NEVER done before.

Seeing as I hit a Pb of 82.5k on strict press today I would have thought you would easily be good for a 100k+ push press based on your 82.5kx2 strict press. Do you feel you have your technique nailed ?

Overhead is my nemesis (as is boar) so I'm taking quite an interest in other people's performance
 
Oh and my interest is piqued by your new training. Please say it's strongman !

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Yes mate- tbh I think on a good day I could push press 105kg at least, based off last weeks 95kg x3. Today was just an off day.

I do feel that I may have peaked last week with regards to the overhead lifiting, i've been pushing it quite hard over the last few weeks!

Technique can be great, can be rubbish, when it's good it's good, but the consistency isn't there. Considering dropping strict military press and workout push press twice a week.

Not strongman mate, far less exciting than that, but I feel it needs to be done for a significant amount of time for the benefit of my long term lifting prospects.

That is to gain some muscle! I am pretty strong for my body shape BUT I feel that I would benefit hugely from some higher volume/higher reps training to try and build some muscle.

I think bb'ers can gain greatly from strength training, but strength trainers can also benefit from bodybuilding type training!

Still going to be hitting basic moves in the low rep range, but more assistance in the 8-10 rep range for multiple sets.

Fcuking overanalyzed, but I'm bored!

I deff see where you're coming from BB - most all top lifters include high rep work at some point in their cycles.. you can only get so strong without adding more muscle imo!

cricket_fire


I deff see where you're coming from BB - most all top lifters include high rep work at some point in their cycles.. you can only get so strong without adding more muscle imo!

Pahh
 
In all seriouness (..and don't call me Shirley) there's nought wrong with doing some BB stuff whilst trying to get stronger. Gon astart to do some more serious higher rep work at the end of my sessions myself. Need a couple of kgs myself... only a couple.

Stonehenge
 
Where the banshees live and they do live well

Thank god I haven't been banished from the world of strength training lol...

Any ideas on how to shake up my routine? I have a very basic idea, and knowing me I won't stick to it rigidly, but any ideas will be greatly appreciated and considered.

Bear in mind I have been doing low volume and high intensity (as a %age) for the last 6 weeks or so.

Day 1) UPPER

Flat DB Bench, 4/5 heavy sets (5 rep minimum)
Dips, 4x10
DB Skulls, 4x10
DB Overhead Extention, 4x10
Pressdown, 4x10

Some cardio, low intensity

Day 2) LOWER

Deadlift, (Light/heavy alternate) up to heavy 3/2/1 R, then 3x5 downset
Chins, 5 sets @ BW
DB Rows, 4x10
Seated Row, 4x10

Day 3) UPPER

Push Press, 5x3 same weight, starting at 80%
Strict Military, 4x10
Lateral Raises, 4x10
Barbell Curl, 4x10
Concentation Curl, 4x10

Day 4, LOWER

Front Squat, 5x3 @ 80% (Start 110kg)
Good Morn, 5x5 same weight
Leg Curl, 4x10
Heavy abs

Rest will be a lot shorter on the 10 rep sets, maybe as low as 1-2 mins (very low for me). Will time these to make sure I don't get lazy as is my nature.

Intent to give this a good shot, hopefully for the rest of the year.

Just a couple of suggestions:

1. Add in a flye movement to upper day, either DB flyes, cable flyes, or X-over, high-ish reps

2. Get rid of overhead extension, 2 triceps exercises after all that pressing should be plenty

3. Maybe add in close grip chins to back day (ie 2 horizontal rowing movements and 2 vertical chinning movements)

4. Seated DB press for shoulders (seeing as you've been doing lots of barbell work anyway)

5. Lunges instead of leg curl, a good mass builder IMO

Only minor suggestions from a more BBing point of view really, but your routine looks otherwise solid.

Bring on the mass!

Jimbo

Formerly 'lil_jimmy'

Thanks mate, points taken!

Never done lunges, i'll try them though. Barbell or dumbell best? I'll try the dumbell shoulder press, may limit the sets though, as push press, strict press then dumbell press is a lot of pressing lol!

Don't do a BB routine to add the muscle you need. Do 80% strength work as normal then just do some higher rep assistance stuff.

So for bench your could bench as normal, plus one low rep assistance as normal (if you do), then just add in some higher rep dumbbell presses and tricep work. Do alot of work but with inly one or so lifts ie

So an example would be;

Bench press- 3x3
Board press- 3x2
Dumbbell press- 10x5
Tricep pressdowns- 10x5

Eat well and job done.

Stonehenge
 
Where the banshees live and they do live well

Ok so keep it normal but with some higher rep assistance?

10x5= 5 sets of 10 right?

Thanks for all the input fellas, appreciated.

Yes 5 sets of 10. Or whatever set ranges etc work best for you or what lifts work best for you. So your upping the volume and indeed effort of some of the assistance work after the pure strength work. Make sure to up the kcals too.

Stonehenge
 
Where the banshees live and they do live well

Ok Ian, thanks for your help, appreciate it and will implement it next week. Kcals and protein will be upped accordingly.

This is the equivalent of 'coming out' for  a strength athlete no ?

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

NB: Moved all overhead work to a separate day.

Flat DB Benches

10s x10
20s x5
30s x5
42.5s x8
42.5s x5
37.5s x8

Dips

BW x5
BW+10 x5
BW+25 x5
BW+25 x5
BW+25 x5

Incline BB BP (Med Grip)

Bar x5
Bar x5
40kg x5
60kg x5
80kg x3
90kg x2, Strange movement this, steep incline
60kg x10
60kg x9

DB Skulls

5kg x10
7.5kg x8
10kg x8
10kg x8
10kg x8

OH DB Ext

5kg x10
7.5kg x10
7.5kg x10
7.5kg x10

Pressdown, 4/5 x10-15

Comment;

Upping the volume, hope to see some muscle! Incline bench was weird and tbh I was fcuked by then, but wanted to get some decent volume in.

Deadlift Assistance/Pull

Powerclean

60kg x2
60kg x2
70kg x2
80kg x2
85kg x2 (80% of max)
85kg x2
85kg x2, Quite fast but technique is primitive

Barbell Shrugs

60kg x10
100kg x10
120kg x10
130kg x10
140kg x10, No chalk so grip getting worked nicely

Chins (After few sets of light pulldowns)

BW x5
BW x5
BW x5
BW x5
BW x5

Barbell Row

Bar x10
40kg x10
60kg x10
70kg x10
70kg x10
70kg x10

Machine Row, 4x10 (Moderate)

Rear Delt Flye, 5x10 (Light)

Comment:

Enjoyed the powercleans, need to work on these as I think they are a classic strength builder!

Trying to increase the volume big time, takes a long time in the gym to get the work done, but tbh, I haven't got much else to do at the moment.

Aiming to leave the gym exhausted, as i've been accused of being lazy in the past, probably rightly so.

Good stuff pal. Good ol' volume!

Stonehenge
 
Where the banshees live and they do live well

Cheers Ian, loving the higher volume at the minute.

I can be quite strong for a few reps/sets on a good day, but training like this with high sets is a different ball game!

If I take a high rep set (ie 10-15) to faliure or even close, I'll be lucky to get 60% of the reps on the 2nd set

Stonehenge
 
Where the banshees live and they do live well

Push Day

Push Press (Start of buildup to 105kg+)

Bar x5
Bar x3
40kg x3
60kg x3
70kg x3
80kg x3
80kg x3
80kg x3
80kg x3
80kg x3, All quite nice, technique improved as the sets went on

Close-ish Bench, (Decided tricep strength is more important the military)

Bar x5
40kg x5
60kg x5
80kg x3
90kg x9, Easy stuff, no spotter but more there
60kg x10

Lateral Raise, 5x10

Front Raise 5x10

Comment;

Very hard to drop back to 80kg for the push press, although it is 80%. Got some decent work in, all quite fast, up to 82.5kg 5x3 next week. Will be doing the 5x3 for however long it remains working, then change it up.

Dropped strict press; my tricep strength is what is holding me back, not shoulder strength, most people can bench more than 120kg when strict pressing 90kg.

Some nice push pressing sets mate.

My technique is shocking on them i can pritty much mill press what i can push press, have serious trouble getting under the bar and driving threw with my legs.

Cheers Scott, set myself a year goal of 120kg, so got to attack it hard but smart.

Sounds like a flexibility issue? If you can't do a full clean grip on a barbell (like an olympic lifter doing clean and jerk) then you are going to find push press very awkward! For a BB'er I think military press may be better tbh.

I don't see many guys doing push press, shame because I feel it is a great exercise, especially for developing power for sport application.

You will p1ss 120kg by the end of the year i think, its about technique and not so much strenght (although it does help).

Not a fleaxbility issue with me just poor body chain work, drive threw the legs ok, but weak lower back doesn't allow the power to be transfered effectivly.

I agree push pressing is great for overall athletatisum, but your right from a bodybuilding point of veiw mill press does take pride of place.