No.13's training.

Been down south enjoying myself this weekend, few drinks, sporadic eating and little rest. Though I did spend about 5hours total across friday/saturday climbing and bouldering in the gloucestershire countryside which was an eye opener... bouldering is so so hard! But rewarding.

Wasn't expecting much for the session but was pleasantly suprised.

26/07

Bench
3 warmup sets
77.5kg x 3
90kg x 3
100kg x 8 PB

DB Bench
40kg x 12
40kg x 10
40kg x 7

DB Row
40kg x 8
40kg x 8
40kg x 8
40kg x 8

CG Bench
60kg x 15
60kg x 15


Happy with that, reckon on a good day could have easily squeezed out another rep on the 100, db bench felt good, db row felt abit difficult after 2 weeks not doing them. CG bench to finish and my tri's were shot.

Good session mate, 100kg x 10 will make you feel good!

Cheers Dave, 10reps I think will fall within 4-6weeks at this rate

27/07

Squat
3 warmup sets
90kg x 3
100kg x 3
112.5kg x 8
100kg x 8
90kg x 8
60kg x 12

Goodmorning
50kg x 8
50kg x 6

Chins
BW x 10
+5kg x 5
+10kg x 5
+15kg x 4


Happy with the squatting. Only thing is, lower back gets so pumped it screws up all assistance work. Same happened when deadlifting the other day. Need to find something managable and efficient. Plan for the GM's was 4x8 but had to stop short even on the second set as my lower back was so pumped it was painful.

Need to have a rethink!

Good stuff with the bench, I remember being so happy when I first benched 100kg for reps, that feeling always seems to stick with me I reckon 100kg is a good milestone in benching and 100 x 8 is very solid - well done mate!

Cheers man, I pushed out 6 reps back in jan/feb, but then strength very quickly dissappeared and was struggling with 3/4 reps... Good to be back though.

How's the training going squire?
1 week to go

Odd about the strength thing, I had that too. I have not BB benched in ages, I am going to this friday for my sins, probably struggle on 40 lol!
 
Chin ups are kind of on target though seem harder than ever now, you will be pleased to know I am still under your starting number

Hows things man?

Not too bad ste my man! Heard about the hammy situation, gutting. Start new job next week so am enjoying doing very little, went to the cinema with the missus to see that sandra bullock flick, I actually didn't mind it.

And best of all, had a pretty decent session today as well!

29/7

Military Press
3 warmup sets
52.5kg x 5
60kg x 3
67.5kg x 7
75kg x 1 PB
80kg x 1 PB

Chins
BW x 5
+5kg x 5
+10kg x 5
+10kg x 5
+10kg x 5
+15kg x 4
+20kg x 2
+5kg x 5
+5kg x 5

Dips
BW x 15
BW x 10
BW x 10
+5kg x 6
+5kg x 6
+10kg x 4

Side Raises
10kg x 12
10kg x 10
10kg x 8


I was feeling good after the pressing so went for a couple of PB attempts as a one off I reckon 85 would be fine if I was fresh.

Nice overheads mate

Dave284


Nice overheads mate

Cheers big guy! You fully recovered yet?

Shapeup pictures have been taken. Pictures will be uploaded tomorrow I think.

Yeah did my first session back today mate. Tear this week up then head for some PR's! Get those pics up.

No.13
 

How's the training going squire?
1 week to go

Hmm not so sure about those Spetsnaz fellas chin up training now, mind you I am about 15.st 8 lbs now as I have been eating like a horse to keep my energy up so that's my excuse!

80kg millitary press. Nice one!!

TheDA

Hmm not so sure about those Spetsnaz fellas chin up training now, mind you I am about 15.st 8 lbs now as I have been eating like a horse to keep my energy up so that's my excuse!

Yeah, all that MMA seems pretty intense! Though I won't allow any excuses

jack5r

80kg millitary press. Nice one!!

Cheers Jack!

Good session today, in and out in 40mins.

31/07

Deadlift
3 warmup sets
120kg x 5
135kg x 3
150kg x 7

Dips
BW x 10
+10kg x 8
+10kg x 8
+10kg x 6

Chins
BW x 5
+10kg x 2,2,2,2,2,2,2 (20seconds rest between each set of 2)
BW x 5


Happy with the deadlifts, maybe had one more in me but wasn't going to push it too far. Assistance work was a little different this week, wanted to avoid the crippling back pumps I suffered from last weeks volume

Shapeup pics uploaded too, they'll be in the next post....

Starting Stats
Age: 21
Height: 5' 11"
Weight: 93kg
Bench: 110kg x 1
Squat: 110kg x 1
Deadlift: 140kg x 1
Military Press: 60kg x 1

End Stats
Age: 21
Height: 5' 11"
Weight: 97kg
Bench: 125kg x 1
Squat: 140kg x 1
Deadlift: 150kg x 7
Military Press: 80kg x 1

Starting pics on left, end pics on the right.









Aesthetically, I don't think I've changed all too much, though I'm happy with the weight increase and lifts
Pretty happy to be honest, had a number of slip ups but training and diet I say was about 70% consistant. Lifts gone up, weight has gone up, and my cardio is much better too! Overrrall, very happy chappy

Link to shapeup journal http://www.muscletalk.c...aspx?m=3370720&high=

looking great dude, well done

Nice work mate, 150 x 7 on the deads isnt bad going either. Whats up next?

Been keeping an eye on your journal as your doing 5/3/1.
You've made decent progress, how many cycles have you done 5/3/1?

Cheers Rex!

Dave, cheers to you too! Tomorrow I'm benching, the only short-term goal I have is 200kg deadlift which I think is attainable in the next 6-8weeks I hope. And every session I'd like to get enough reps to keep bumping up my estimated 1rm (I've become addicted to the formulae now).  I think a 185kg deadlift on a good day without be too taxing, so fingers crossed for 200. I *think* i've finally got my squat technique sorted, so for once the weight/reps seems to be increasing while steadily which I'm happy about.

Hola fun meter, decent maybe, but for my height I don't think I look like a 15stone person, and I certainly don't believe I have the strength of a 15 stone person either, plenty room for improvement. I'm only just coming to the end of the second cycle mate. Should think I'm good for another 4 or 5 before having to reset! By which time my old previous 1rm pb's would have been blown to bits. Are you thinking of trying it out? Takes a while to get settled into it I think, requires abit of juggling about to get the assistance stuff sorted without totally overdoing it.

No.13


Cheers Rex!

Dave, cheers to you too! Tomorrow I'm benching, the only short-term goal I have is 200kg deadlift which I think is attainable in the next 6-8weeks I hope. And every session I'd like to get enough reps to keep bumping up my estimated 1rm (I've become addicted to the formulae now).  I think a 185kg deadlift on a good day without be too taxing, so fingers crossed for 200. I *think* i've finally got my squat technique sorted, so for once the weight/reps seems to be increasing while steadily which I'm happy about.

200 is a good goal mate, it ll feel good when you hit it! 150 x 7 will give you around 185 surely? Not a million miles off pushing 140 either.