No.13's training.

Especially for Mr. Monkcheese ...



Jedi, my priority is back squatting atm, I use the fronties just as some extra volume. I only started doing them a few weeks ago and started off doing 80/90/100kg but nearly snapped my wrist on a major fail @110. My form sucked too, so I dropped the weight and upped the reps and so hopefully sometime soon I can get some respectable numbers without putting my health at risk

Been away for the last 4days so diet hasn't been great. Got an opportunity to train tonight but not sure what to do as I'm going to be away for the next 3days in manchester flat hunting. I've finished the 3rd cycle of 531 and if/when I get a flat I won't be able to continue heavy deadlifting so may swap to WS4SB again or possibly even a traditional 'ol split in an attempt to put some size on? Not sure what to do so I'm open to suggestions!

08/09

BB Bench
50/60/70kg x 5
80/90kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg ...FAIL!!
120kg x 1
100kg x 5

DB Bench
35kg x 4 ...Had to stop, got chalk in my eye!
35kg x 10
35kg x 9
35kg x 10

Chins
BW x 8,8,6,5

CG Bench
60kg x 15
60kg x 15
60kg x 15

DB Curl
15kg x 10
15kg x 10


Weak **** **** session. Everything felt hard. I know the last 4days haven't been ideal but my bench seem to be decreasing steadily at the moment!
I'm away for 3 more days now...

*sigh*

Squats not looking that bad, better than most tbh who haven't had coaching on the lift.

What are your aims? Compete in powerlifting? Get bigger? Or just get stronger?

Don't get worried about what routine you're doing, it's not that important provided you are hitting the basics every week and getting plenty of work done on them.

How about:

Squat twice a week, once heavy (but with decent volume, i.e. start at 8x3 of 75% of max and then drop to 5x3, then a heavy triple), once light, i.e. a number of triples at 60% working on form primarily.

Deadlift once a week, again with plenty of volume, start at 5x3 with 75% and build up, hit a heavy triple then build back up doing 5x1 or 3x1. Do one main assistance move depending on your weakness, followed by heavy ab work.

Bench twice a week, once a bench assistance day, i.e. close grips/inclines/board press, db work, tricep work and lats.

The other bench day do loads of volume over 80% using competition technique on your bench, with some tricep and lats to follow.

Not what i'm doing now, but where my thinking is taking me.

Thanks for the post badboy!

Aims, strength primarily with size a close second I think.

My body is abit odd tbh, post-piss morning weight I'm now a shade over 15 stone, but don't look 15stone if you get me. I wouldnt say Im carrying much bf, on a good day my abs are visible yet there are guys 5/6/7kg lighter than me, same height who are both stronger and (look) bigger. I'd like the strength to match my physique if that makes sense. I'm taking a season off rugby as my weekends will no longer be free so should give me chance to concentrate on strength+size.

As for the routine, I'm pretty anal about things like that as I need a plan before going into a session, I must be able to see the long term plan if you know what I mean

What you say makes sense, just need to write it down and work out a fortnights worth of sessions so I know what I'm doing.
My only problem is deadlifts, I've only been doing them 2months again after a year or so lay off, and I'm not sure I'll be able to do them again where I'm moving to - unless a specialist deadlift day at olympic gym/adders and get a train.

I'll have a wee think about the best plan of action and write it up. I seem be to subconciously eating fewer calories too which won't help!

I tend to have an idea of what I want to do over the next four weeks. I know roughly what i'm doing before each session, but if I feel strong i'll change it up.

15 stone is about right for a good outside centre!

Nice squating. Good work!

122.5x5 looked good. That's the goal for my next squat session. Why aren't you pleased with a 130kg bench press fail? Have you done it before?? That's serious weight raw/natty.

No.13



130kg ...FAIL!!

gaylord! you ll get it mate, keep your chin up

Thanks Iain!

Hey Jack, pb is 125kg which was done in secret at the end of the shapeup. 130kg should be there according to my calculations and it's my inconsistant eating which is screwing me up, I hate to see progress stalling/reversing I want 140kg by April which I think is definately do-able.
Goodluck with the squat, mine is pathetic and needs lots of work!

Cheers dave, wise words of encouragement as ever

Looking strong in those squats. Not many people post front on vids but it's actually a really good angle to judge depth as you can see if your butt dips lower than your knees......

Failing on bench is the cutting edge.
If I fail 140 again this week I reckon I might move up and start failing 150

Hammer the technique mate. Solid technique=more confidence and stronger lifts.

Jedi, yeah I suppose if your going to fail a lift it may as well be in style.

David, I'll keep at it, i reckon stronger abs will help too.

I signed for my new flat today as well!!! Well chuffed, damn expensive though.
1st floor, ample room I reckon... I'm not sure where I stand on deadlifts though. Nothing I do is particulary earth-shatteringly heavy, and it's no different to 3 average sized people jumping up and down once a week.
What do you guys reckon? If i do I'll get some MDF boards and rubber matting to kind of make a platform. Also considered the idea of biting the bullet and getting some bumper plates - would these make much of a difference to the floor and banging around?

Am open for ideas!

Had 35mins of bagwork, pushups, situps last night just to get the blood flowing and sweat out the crap I've eaten.
 

Bit of a mammoth session today (for me anyway) 1hr 20mins!

Not trained for a few days, and felt like I needed to brush a few cobwebs off.


2board Press
60 x 10
70 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 1
130 x 2x1
110 x 3

CG Bench
80 x 10
90 x 5
100 x 3
70 x 10

Squat
50 x 3x5
70 x 5
90 x 5
110 x 3x3 (vid to come, playing with form.... again.... )

Deads
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
150 x 3
160 x 3

Chins
bw x 5
+10kg x 3x5

New depth check!

Or this such depth unneccessary?

Shameless BB style session today.

12/09

OH Press
30,40,50 x 8
60 x 8
60 x 8
60 x 8

DB Laterals
12.5kg x 8
10kg x 10
10kg x 10

Rear Laterals
7.5kg x 12
10kg x 10
10kg x 10

BB Curl
30 x 8
40 x 8
40 x 8

Seated DB Curls
15kg x 8
15kg x 8
15kg x 12


In & out very quickly, and I actually really enjoyed it too. Huzzah!

That's the kind of depth I'm trying to make on my squats.
I certainly don't feel the need to go any lower than that. As to whether it is really necessary to go that low.
I don't know really, although I do know that whatever weight you can squat to that depth feels positively light at the depth you showed in the first vid. I also find that going deeper I feel the work much more in my quads whereas the higher efforts are more of a back and butt effort. It even looks as though your quads are doing more work when you compare the vids.

I'm definitely sticking with the lower on reps day and at least aiming to get the heavier weights that low. I'm not saying everyone should, just my take on it.

Really, I found going lower wrecks my hammies and glutes - strange.

I'll take the hit to the ego and lower the weight and depth. Will squat later and so will see how it goes. I'm not sure whether to push for high reps while readjusting or try and go "heavy" again.

Why not pick somethig heavy and then do high reps with that? 

Because my leg strength seems comparable to that of a Flamingo!