No.13's training.

great squat mate, only just found your journal now. keep up the good work! nice rack too!!!!

Cheers mate, 140k by end of shapeup I hope!

As for today, great session!! The previous 3weeks of board pressing has done wonders...

Flat Bench
50kg x 12
75kg x 5
90kg x 3
105kg x 3
115kg x 1 << PB!
120kg x 1 << **** yeah! P 'effin B!!
100kg x 5
80kg x 12

Weighted Pushups
20kg x15, x12

BB Row
65kg x 10
65kg x 10
60kg x 10
60kg x 10

OverhandPullups
x6, x4

DB Shrugs
32.5kg x 15 x 3

EZ Curl (exc. bar weight)
35.5kg x 6 x 4

Barbell holds
145kg x 28s, x27s

Weighted Situps
15kg x15, x10, x10


Fair bit of volume, so happy with the 120kg Bench, I do have a video, I'll see about posting it up tomorrow perhaps.
I'm moving out of my Uni house tuesday and from then on will be training in a garage for the rest of summer and so I'll see about changing up my routine. Getting fed up with shrugs, don't enjoy them, don't feel like they work so I'm definately going to drop them and include DEADLIFTS once again
If by end of summer I can get my totals to 140/125/160 > 425kg I'll be pretty happy to say the least.

I'll probably add a fourth day for DL's, and maybe some additional squat work, i.e. on low rep/high number of sets squatting.

Maybe something like:

Day 1 -  Upper
Bench variation+assistance
Horizontal pull+assistance

Day 2 -  Lower
Deadlift
Press variation
Squat 5-10 sets 2-3reps 60% 1RM

Day 3 - Upper
Bench Variation (high rep)
Vertical Pulling + assistance

Day 4 - Lower
Squat
Lunge
Calf Raise
SLDL

Rest days inbetween of course, with the odd arm/ab set throw in for good measure too.

Can't remember yesterdays food but bar a couple of burgers and a glass of pimms wasn't too bad...

Today's diet:
Oats, Whey, Milk combo
Apple
(train)
Whey, Maltodextrin, Banana
Wholemeal roll
2 Chilli Burgers and 2 wholemeal rolls
2 fish caps
Turkey, spinach, pepper, tomato combo
Apple
Whey, milk, almond

Alcohol wise :> 3 glasses of pimms and 3 glasses on Sangria! Could be better, could be worse. I'm taking alot of whey at the moment I feel but once I'm home for the summer I'll sort out some proper eating!

Nice squat mate solid form, 140 should be easy by the looks of it. I did a 130 a bit like yours, then tried 145 and surprised myself and like I said I reckon you could do it by the looks of that squat. Biggest trouble of training at home is there is no spotter (normally), but the camera helps wonders!
 
Not so sure about the pimms and burgers lol !

All in good time I hope DA 130 felt pretty tough but getting more confident every week. Pimms well, it's sunny therefore I'm allowed it, though alcohol is probably my major vice (student) though I have cut down massively since January.
And the burgers, well, bar the salt and **** they put in them and the processed crap, they tasted great taste the difference! Again, only a one off:

Today:
Oats, Milk, Whey
250g Turkey Mince, spinach, pepper
apple, banana, Vit C tab
Oats, Milk, Whey (half a serving)
<trained>
Whey, Maltodextrin
tuna, wholemeal rolls, apple
Milk, Whey, Almonds

Again, not great by any means, but I will rectify this hopefully over the week and once I'm home and have money!

Tonight's training:

Squat
20kg x 10
50kg x 10
60kg x 3
80kg x 3
100kg x 3
110kg x 3
117.5kg x 3 PB am I irritating anyone with these pb's yet?

Walking Lunges / Calf Raise (off 3" block) superset
30kg x 6 / 80kg x 12
30kg x 6 / 80kg x 12
30kg x 6 / 80kg x 12

SLDL
60kg x 5
75kg x 5
85kg x 5
95kg x 6
95kg x 6

BB Holds
145kg x 27s, 15s

Good session, 117.5kg felt good, was tempted to go up to 120 but decided to save for next week, don't want to get ahead of myself! I videoed it so that'll be up at some point along with the 120kg bench effort.

The BB holds were abit of fun again, but I've done them 3times in 5days now so I'm going to give them a rest now.

Squat 117.5kg x 3. Maybe best viewed with speakers off due to bad taste in music.
I've made a concious effort to just go parallel and not too low, hopefully it's abit better than before??



Bench 120kg x 1. Maybe best viewed with eyes shut due to belly hanging out. (No I wasn't aware my t-shirt was halfway up to my nipple).



Happy with the squatting, the bench effort not as good but I got it up though, won't try for anymore bench 1RM for the next couple of weeks until strength is up. Going to try for some more DB work (the video shows why!)

are you left or right handed?
have you danced with the Devil in the pale moonlight?

Great bench mate, congrats on the pb, great feeling aint it?

also nice squat form! you are beginning to motor now! keep it up and you'll be playing 8 before you know it lol!

DK, I'm left handed writing, but right at everything else. Always thought my right arm was stronger?
And yes, he's got two left feet

My irish friend, one day, maybe one day!

By the way, this appears to be the end of my home-movie saga, my phone packed up last night and therefore no more camera!

Great quick session tonight. First time deadlifting for months too, felt amazing. Last time I deadlifted I tested my 1RM at 140kg...

Deadlifts
60 x 5
80 x 5
100kg x 5
120kg x 5
130kg x 1
137.5kg x 1
145kg x 5 PB! Well chuffed!
Totally dicked over my previous best. No idea where the energy/strength came from but it's about time Ive now ran out of plates though, so will need to source some down...

Push Press
60 x 3 x 2
65 x 3
70 x 3
75 x 3
80 x 3 Very happy with this also, never had anything over 70kg over my head before... PB

Squat (60% 1RM)
60 x 5
70 x 5
80 x 3 x 8 (30secs rest between sets)

Lateral Raises
10kg x 12 x 4

Lovely session!

Whats happened the updates fella? come on, keep at it!

nice one on the deadlift, there a funny exercise, so much mental fortitude needed, sometimes i really own it and other days it feels like ****, need a real caffeine kick before them and some heavy metal i think!

good luck!

Haha, cheers for caring matey
Internet access has been limited but got a couple of sessions to put up. Diet's been ok. However I'm back at uni for the next couple of days for post-exam pissups, parties and goodbyes for those graduating. Last night was pretty heavy and I'm suffering as a result. Same again tonight then back home on friday where I sort my life out and get back on track for this shapeup

I weighed myself last week and for the first time ever I'm over 15stone! Morning weight seems to sit around 15.0 exactly, rising to 15.2-4 during the day, so am pretty happy top 4 abs are coming through too!


05/06
DB Bench
32.5kg x 12 x 3

Overhand pullups / Seated BO flys
x7 / 5kg x 15
x7 / 5kg x 15
x4,3 / 5kg x 15
x4,3 / 5kgx 15

OHP
55kg x 8
55kg x 6+2
55kg x 6+2
50kg x 10

Couple sets of curls and weighted situps to finish. Nothing major worth posting.

06/06
Squat
50kg x 10
70kg x 5
70kg x 5
90kg x 5
110kg x 3
120kg x 3 PB
90kg x 10

Walking lunge / BB Calf Raise
30kg x 8 / 100kg x 12
30kg x 8 / 100kg x 12
30kg x 8 / 100kg x 12

SLDL
60kg x 5
70kg x 5
85kg x 5
100kg x 5
100kg x 5

Weighted situps
15kg x 10 x 3

08/06
Flat Bench
50kg x 10
70kg x 5
80kg x 5
90kg x 3
100kg x 3
110kg x 3 PB
90kg x 8
70kg x 12
50kg x 15

Weighted Pushups with feet elevated
20kg x 10 x 2

BB Rows / Seated BO Flys
70kg x 8 / 10kg x 8
70kg x 8 / 10kg x 8
70kg x 8 / 10kg x 8
70kg x 8 / 10kg x 8

Couple sets of hammer curls and lat. raises, nothing to write home about.
Happy with the benching, lots of volume and tri's were fried.

My diet/training will be non existant over the next couple of days so next deadlift/squat/OHP session will wait until friday.

My god I am suffering today. Barely eaten today, feel like I'm dying. Was still up at 5am drinking vodka straight from the bottle. Thankfully it'll be the last time for a long time, but it had to be done as many friends are buggering off traveling for the next year or so. As soon as I can move again I'm going to try and cram in as much food as I can...

Urghh. I'm giving up drinking for the summer (well, excessive drinking anyway)

Giving up drinking eh? famous last words mate!
I dare you to go try squats haha !

I'm only beginning to feel alive again!
Thankfully my weights are at home since moving them out last week so I cant

Obviously I would though if I had the chance.... obviously....

I've ordered 4x5kg plates today, which should arrive by monday, meaning I may be able to test out my new 1rm for deadlifts. Besides that, I've acquired Jim Wendler's 5/3/1 training manual and it seems pretty decent. Everything I've done for the past 5months or so has been orientated around Defrancos WS4SB, I'm extremely happy with the results, bench 120x1, squat 130x1, deads 145x5, and so am going to try another approach over the summer. Beating pb's week in week out has left me a little tired and bored now, so with the 531 I'll get the chance to start reasonably light and follow a structured routine once again.

First session, tomorrow hopefully!

Today is the first day since Tuesday where I feel human once again. Lack of sleep, rest, food and too much drink really took it out of me. Had my first 531 sessions on friday/saturday and both had me feeling sick and strangely out of breath. I put this down to my body being pathetic though. Tomorrows session WILL be better!

12/06
Military Press
3 warmup sets
5 x 45kg
5 x 52.5kg
8 x 57.5kg

50 Dips
(10, 10, 10, 5, 5, 5, 5)

35 Pullups - meant to be 50
(5, 5, 5, 5, 3, 3, 3, 3, 3)


13/06
Deadlift
3 warmup sets
5 x 100kg
5 x 115kg
6 x 130kg

3 sets of 10 Goodmornings
3 sets of 12 BB curls
3 sets of 10 weighted situps


Pretty limp sessions to be honest, especially considering this is only the first week but I put this down to tiredness and feeling unwell. Nevertheless, I achieved everything which I had to
 

just had aquick read through mate solid sets!! like the vids squats are awsome!