No.13's training.

BP used to be my best lift. If you look at the start of the journal, both 1rm in squat and bench were 110kg. With my 3+5rm squat being worse than my bench.
Squats now caught up(thankfully) and bench has almost stalled.

Heh heh, to be fair after the first set my forearms were like that. I have quite skinny arms in comparison to the rest of my body and so to be fair I do struggle with chins. But thats the reason why I'm doing them so often now, need to catch up!

Training in a few hours time, looking forward to it. Was out on the piss last night and don't actually feel too bad today thankfully! Very unusual for me not to be crying in the corner in agony.

I've started to monitor my diet (allbeit roughly) since being ill, using a nutrition website which breaks down the calories and macros for you... pretty interesting.

Breakdown for yesterday from 9am > 6pm, approx 3,000 calories.
However, 6pm > 4am this morning, approx 3,000 calories of beer and onion bhajis

Poor body...

LOL you doubled your calorie intake with alcohol.... I hope you have spent today rehydrating cos you'll hurt tonight. Keep the reps low IMO, I find basic strength can sometimes hang in there, but any hint of duration and it all goes Pete Tong. Not that I drink nowadays - body's a temple n all that

I rarely binge nowadays, I'm more catered to a bottle with the missus more than anything. But there was somewhat of a reunion last night and with my almost non-existant social life I couldnt really say no. However I never realised what a waste of calories alcohol is! Makes sense now why I felt (and looked) so much better over the summer when I wasn't drinking. I dont want to become too anal about my nutrition but I do find the site really helpful.

The damage was partly done by the bitter, lager, cocktails and shots (in that order), but then raided a local Spar shop in the early hours and had a lovely Dorito & Onion Bhaji baguette to soak everything up.

A Dorito and onion bhaji baguette... WTF! You aren't human LOL

...covered in Heinz Curry Ketchup...

Urgghh.... in hindsight, said baguette was not the best way to prepare for tonights session.

27/11

Squat
20 x 5
50 x 5
70 x 5
90 x 3
110 x 2
120 x 2
130 x 2
130 x 2
130 x 2
110 x 3
100 x 3
90 x 5

Push Press (...first rep always cleaned)
20 x 5
40 x 3
50 x 3
60 x 3
75 x 2
82.5 x 1
95 x F
95 x F

Military Press (...first rep always cleaned)
67.5 x 5
67.5 x 5
67.5 x 5

DB Row
45 x 5
45 x 5
45 x 5
35 x 10

Supersetted with....

Single Leg Calf Raise
bw x 10
bw x 10
bw x 10
bw x 10


Took an absolute age, 82mins to be precise. Absolute ****ing killer.

29/11

Bench
20 x 10
50 x 5
70 x 5
90 x 3
100 x 3
107.5 x 3
115 x 2
122.5 x 1
110 x 3
60 x 20

Chins
25 BW reps in 6m 57s

Seated Rear Delt Raise
5kg x 20
5kg x 15
5kg x 15

BB Curl
35 x 8
35 x 8
35 x 8


Early morning session (well, early for me) crammed in breaky about 25mins before starting. Original plan for bench was 107.5 x3x3 but I deviated somewhat, because I'm a rebel, 'init.
I'm so **** at chins it's untrue, but I'm going to stick with them... bw chins, weighted chins, chins for time, hairy chins. All of them.

Just start your chins low. Next time you do them, just do 6 reps. Yes it sounds silly BUT the next time you do them, up it 2 reps so do 8 and keep upping it 2 each time. If you fail...say like you aim for 15 but only got 13...just aim for 15 next time and keep doing it till you hit it...and so on. Start low though and build up to it. Obvious but sometimes people need to be reminded to start from scratch again on certain exercises. Nice squatting by the way :)

Chins are a fickle mistress at the best of times let alone after 122.5 benching.

Looks like a great session, well done :)

Hey ste, I've tried all sorts of methods with chinning! 10sets of 5, 15sets of 3, 3 sets of 8-10 etc etc... Truth his, I'm just too heavy and too weak

Jedders, they are indeed! But most rewarding, just one of those things to stick with, but of consistancy will do me good.

Cheers FatWallet

Nice sessions.... I see you went for that 95 PP..... it's a heavy fecker ain't it LOL

Haha yeah, I think I may have egged myself on after reading your journal!

Bit gutted really, should have been there for the taking. Cleaned it twice, was ok, press on both occasions didnt get past halfway point though.

Good session there bro. Chins suck

Same here, I couldn't break that transition where your delts carry the power from the push over. Fair dos for just cleaning it tho

Cheers Keenan, and damn right they do!

Deevee, I promise I'll nail it before I go home for Xmas

Enjoyable session toda,y 3days rest while I missus came up to visit. Diet was so-so, few bags and crisps and half a pizza being the worst offenders.
I've come to decide that squatting for reps is a no no for me now. I know I shouldn't go for 1rm all the time but I'll try and rotate things. Besides, over Xmas I wont have a barbell, just DB's so I can do as many 20rep split squats as I want then...

02/12

Squat
20 x 10
50 x 5
70 x 5
100 x 3
115 x 1
130 x 1
140 x 1
140 x 1
120 x 3
100 x 5

OHP (...first rep cleaned from floor)
20 x 5
40 x 5
50 x 3
60 x 3
70 x 5
70 x 5
70 x 5
50 x 12

Chins
BW x 3x5

DB Row
35 x 8
35 x 8
35 x 8


Took 50mins. Feeling quite content with OHP at the minute, with all this pressing my shoulders actually appear to be growing! And while my weight is still down 5-6-7lbs from being ill, I think I look in better shape and my arms may even be breaking the 16" barrier

All sounding good... no worries about the food, just at look at my summary of last weekend to see I'm all for a bit of junk LOL
 
strict 70s is nice. As for the squats.... I'm no fan of repping them out either but have found this 5, 3, 2 rotation that T0NY got me on to really good. Week of 5 reps, week of 3, week of 2 rinse and repeat.

And do you go gate crashing my gun show young man!!!

Do you mean work upto a max set of 5,3,2 or multiple sets?

I don't think you've much to worry about the gun show! Mines still very much an amateur production