No.13's training.

Cheers for the kind words lee!
 
15/06
Flat Bench
3 warmup sets
5 x 70kg
5 x 82.5kg
10 x 92.5kg
 
DB Bench
30kg x 12 x 3
 
DB Row
30kg x 10 x 3
 
2 sets of Tricep Extensions
2 sets of chinups to finish
 
 
I refuse to note down the weight of my assistance exercises until they become half decent! My rowing must get better, as do my chins/pullups - which actually seem to be getting worse at the moment!
 
Squat tomorrow.
 

Squat
3 warmup sets
5 x 77.5kg
5 x 90kg
8 x 100kg

Front Squat
50kg x 6 x 4

3 sets of Goodmornings
3 sets of Barbell Curls


Very hot today, squats didn't feel good for some reason, am abit worried as this should be an easy week.

First time I've ever tried front squats and I enjoyed them, positioning of the bar was abit awkward but I'll give them a bash next week again and up the weight.

22/06

Deadlifts
3 warmup sets
110kg x 3
122.5kg x 3
137.5kg x 6
150kg x 1 PB
160kg x 1 PB
165kg x 1 PB
120kg x 3
110kg x 3
100kg x 3
90kg x 3

3 sets of barbell curls
3 sets of weighted situps


Quick session today. After the third set I was meant to stop and do some goodmornings, however curiosity got the better of me and I kept going. I bought an extra 20kg last week giving me a total of 165kg in plates now, looks like I'll be needing more, am pretty happy with it tbh! Goodmornings will come back in next deadlifting session

Ordered myself a brand new shiny laptop too so internet access should be better as of tomorrow/weds. Benching tomorrow, looking foward to it. And I'm also on the lookout for a decent pre workout supp, used MP's pulse abit but fancy something different. Cheerio

Holy crap, you managed to pull off a full +15Kg's imporovement on your deadlifts in one session. Very impressive mate!
Theres hope fpr me yet. Hah.

For the pre-workout supplement, I was going to suggest pies, but just remembered your not a front row player.

Heh heh, welcome back tom!
I hadn't done any deadlifts for months until 2weeks ago where I pulled 145kgx5, (previous pb was 140x1 back in Jan) so was pretty happy with the first session back.

145kg was all the weight I had (i train at home) and so ordered 20kg more last week... looks like I'll be needing more

How's the training going? Found a partner yet?

Well thats impressive man. I ran out of plates for my deadlifting as well.

I might have some people to train with at my new rugby club. Some of them do weights.
Still trying to adjust to their standard, as they are a lot better than my old club. Some county players. Very much enjoying it though!
Training tonight. Some pretty intense touch rugby for an hour and a half. Will be doing some core work as well, before and during to sort out that. Severely lacking at the moment.

I'm back home for the summer, so will miss the entire preseason!

Anyhoo, just had my bench session:

Bench
3 warmup sets
80kg x 5 (was meant to be 3)
87.5kg x 3
97.5kg x 7 < fairly happy with that, possibly had another one in me

DB Bench
40kg x 6
40kg x 6
35kg x 8
35kg x 8

DB Row
35kg x 10
35kg x 10
35kg x 10
25kg x 15

Nice session. Was so ridiculously humid in my garage though!

Well done on deadlift pb.

 
Thanks iain, if i can get my hands on some plates I'd say 180 by end of July.
165 still felt pretty heavy though, makes me appreciate the weight guys like you an tony shift... moving towards double that figure

Squat
3 warmup sets
85kg x 3
97.5kg x 3
107.5kg x 8

Front Squats
90kg x 1
60kg x 5
70kg x 5
80kg x 3

Squat
60kg x 10

3 sets of 10 Goodmornings
1 set of heavy weighted situps


Squats just didn't feel good again, but i peservered. Using the 1RM calc 107.5kg x 8 gives me 136kg, second week in and a potential new PB
Experimented with fronties again and the grip, I decided to go for 90x1 straight away and pulled it off which is nice, I recorded the 80x3 attempt which i'll post tomorrow.

26/06 - **** **** session, not focus, no energy, tired and weak...

Military Press
3 warmup sets
52.5kg x 5
57.5kg x 3
65kg x 5+3

Dips
BW x 12, 12, 12

Overhand Pullups
BW x 5 - WTF,
BW x 4 - WTF WTF
BW x 3 - ARggghhh

Chins
BW x 6,6,6

2 sets of Lat. raises to finish.


I cut my dips short as to focus on pullups/chins, but they were awful, probably worse than they were 2 years ago. ****ing ****!!

Going to look at some pre-workout supps, when I used MP's pulse I never really noticed any effect, but I do now that I don't have it.

Deads later, going to put 110% into it. Just need to get some more food in me.

fire a couple of pro plus into ya mate and you'll be flying!

nice on the pb! pre-season is almost here!

lets get ready to rummmmmmmbbbllllleeeeeeee!!!!!!!!!!

on a side note, bismark du plessis is my new favourite rugby player.

Looking great on the DL's fella, I am still really twitchy about them as I broke myself with my PB, I would kill to do a 165!

itsyourround


fire a couple of pro plus into ya mate and you'll be flying!

nice on the pb! pre-season is almost here!

lets get ready to rummmmmmmbbbllllleeeeeeee!!!!!!!!!!

on a side note, bismark du plessis is my new favourite rugby player.

Heh, i get a shonking comedown from pro plus. As I've said before, no pre season for me though I've picked up a second hand bike so am trying to get some CV fitness back!

You bugger, not only are you a strong ****er, but you have Sky!! I work saturdays and so have missed every test... Absolutely gutted. My dads out there for a month with his missus, lucky git. I'm going to try and save up for Oz i think

TheDA


Looking great on the DL's fella, I am still really twitchy about them as I broke myself with my PB, I would kill to do a 165!

Cheers, I'd kill for your squat
Have you thought about any healthy competitions yet? Chinning/pullups race may be an idea, seeing as though we both struggle (some more than others!)

Front squat video up now, sorry for the crap quality, blame my new phone.
And I'm aware I look lik a skinny runt, but those clothes are actually XXL and im 15stone

Chins sounds like a good one to me, as I need the motivation, they would have to be close grip though as I can only do about 5 wide grip lol. And they have to be all the way down and all the way up, none of that halfway stuff!
 
How do you want to do it, max reps in one go or something like most number in 60 seconds? Do you want a lead in time (couple of weeks?) or should we just try to kill each other off from the start ? lol

No.13


26/06 - **** **** session, not focus, no energy, tired and weak...

Military Press
3 warmup sets
52.5kg x 5
57.5kg x 3
65kg x 5+3

Why did you do the + 3 reps?

TheDA


Chins sounds like a good one to me, as I need the motivation, they would have to be close grip though as I can only do about 5 wide grip lol. And they have to be all the way down and all the way up, none of that halfway stuff!
 
How do you want to do it, max reps in one go or something like most number in 60 seconds? Do you want a lead in time (couple of weeks?) or should we just try to kill each other off from the start ? lol

Close grip underhand, full range of motion it is!
I say next week or something, we each try one set of max chins 3 times on 3 different days, then take the average, then maybe have a timeframe of 2-4weeks to see who can achieve/get closest to say, 15/20reps, but also take into account whos improved the most Something along those lines? I've not thought it through entirely but it depends on our starting points I suppose.

Let me know if your game!