No.13's training.

Did some light front squats yesterday just to get the blood moving as I was feeling pretty stiff, followed by some bagwork and situps.

...I then went out and got absolutely ratted and have only managed to eat 3 apples and a bar of lindt chocolate today.

****.

Terrible session today. Felt so so so weak. Can't purely be down to going on the lash 3nights ago?! I also changed my technique abit as I decided I was leaning forward abit too much (as jedi suggested!)

15/10

Squat
50 x 10
70 x 10
90 x 5
107.5 x 5
115 x 5
110 x 5
105 x 5
100 x 5
90 x 5
50 x 15

Goodmornings
50 x 10
50 x 10

Calf Raises
+ 15kg x 10 (each leg)
+ 15kg x 10 (both legs)
rest
+ 15kg x 10 (each leg)
+ 15kg x 10 (both legs)
rest
+ 10kg x 10 (each leg)
+ 10kg x 10 (both legs)


Felt shakey as hell.  Legs like jelly, this monstrousity of a workout took over an hour too...

No.13

I also changed my technique abit as I decided I was leaning forward abit too much (as jedi suggested!)

I didn't mean to imply that leaning forward is necessarily a bad thing. If you have a low bar position then it tends to make you lean forward more. The key for me is whether the bar tracks up and down in more or less a vertical plane versus losing it forwards either up or down (or both) which is not so good.

Not feeling too good but still squatting

Valid point (about the plane of the bar)
I've got *yet another* video, which I may post up but from a side angle as you suggested. You can see that once I get to the bottom position I then lean forward for no apparent reason (I'm already at my squat depth - its like a seperate movement).

I then spent the last few sets trying to keep upright. Think I'm going to feel like hell tomorrow, partly due to depressioh with my lifts being down 15kg.

Better session today.

Felt pretty sick though, think I didn't leave long enough between my breaky and training. Didn't feel like a good session throughout but upon reflection, it's not that bad. The 5th rep at 110 has eluded me long enough, finally cracked it today.

16/10

Bench
20 x 10
20 x 10
50 x 5
70 x 5
90 x 5
100 x 3
110 x 5 (PB... long overdue)

Incline Pushups
x 20
x 18

T-bar Row / Seated rear laterals superset
20 x 10 / 5 x 10
40 x 10 / 5 x 10
60 x 8 / 5 x 10
65 x 8 / 5 x 10
70 x 8 / 5 x 10

Shrugs
100 x 10
100 x 10
90 x 10

BB Curl
50 x 6
40 x 10
30 x 12
20 x 25


All done within an hour. Going to have the rest of the weekend to rest now.

Small girly weights, but big pumps!

19/10

Seated Shoulder Press
20 x 15
30 x 8
40 x 8
50 x 8
50 x 8
50 x 8

DB Laterals
10kg x 10
10kg x 10
7.5kg x 10

Seated Rear Laterals
7.5kg x 12
7.5kg x 12
7.5kg x 12

CG Bench
60 x 12
60 x 12
60 x 12

DB Tri. Extension
7.5kg x 15
7.5kg x 15
7.5kg x 12


Done and dusted in 40mins. Not much to look at I know, but shoulders felt swollen. The Shoulder press is pretty difficult as I have no back support... one day my core may thank me.

Not the greatest day today. I had a job interview which made me pretty anxious and seemed to smother my appetite. Interview went well and felt better, but appetite still not there and just felt tired, getting calories in has been abit of struggle but I decided to press on anyway. I've decided to shamelessly steal jedi's idea of 12/10/8 rep scheme.  I've never ever done "high" rep squats really so wasn't particulary looking forward to it. But nevertheless, I need to build some muscle. Just as an indicator, last time I tried to rep out on 100kg I only got 8...

20/10

Squat
20 x 10
40 x 10
60 x 10
80 x 10
100 x 12 ...Made me feel so sick, ill, tired and wanted to vomit
100 x 10 ...As above
100 x 8 ...Yeah not nice but got the reps, video at bottom of the page

Single Leg Calf Raise
+15kg - Right x 10, Left x 10, Both x 10
+15kg - Right x 10, Left x 10, Both x 10
+10kg - Right x 10, Left x 10, Both x 10
BW - Right x 12, Left x 12, Both x 15

Weighted Situps
+15kg x 12
+15kg x 12
+15kg x 12

Goodmornings
20kg x 10
40kg x 10
50kg x 10
60kg x 10

Completed in about an hour. Still not feeling great, but abit better than before.

Video of last set of 100kg

110kg x5 Bench, nice one. What's your best single? 110kg x5 is my current pb!

Race to 130kg?

Hey man, 1rm about 6weeks ago was 125kg, though I'm only managing 122.5 at the moment!

Your on

If I can get 130 bench before xmas, and 150squat, I'll be a happy chappy.

Calves are pretty sore today, as are my hips.

Bagwork today, 8 x 2min rounds.

My cardio is terrible at the moment... Hoping to get a turbo trainer so then I can pinch my mates pushbike and go on that in the morning.

Did a back workout tonight. Decided to squeeze it in, I'm doing chest tomorrow then I'm away until tuesday, so will have 4days to recover.

21/10

Chins (50 reps)
BW x 5
BW x 5
+5kg x 5
+10kg x 5
+10kg x 5
+10lg x 5
BW x 8
BW x 7
BW x 5

T-bar Rows
20kg x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10
40kg x 20

BB Shrugs
90kg x 12
90kg x 12
90kg x 12
60kg x 25

Seated DB Rear Laterals
10kg x 12
10kg x 12
10kg x 12


Done within the hour.
Took a picture today as well. Apologies for the not-so-good quality. I'm going to be keeping to high-rep routine for the foreseeable future as I aim to put on muscle! Am going to see what I can do diet-wise too as I need to lose some bf. Once my lifts become respectable with high reps, I'll go back and concentrate on strength work (possibly once I move accommodation and have decent flooring again) though I will no doubt throw the odd "low rep, high weight" week in here and there to test the waters.

Anyways, starting point:
21 years old, 5' 11, 15stone bang on (after my morning piss and poo)
Chest: 46"
Arms: 16"
Calves: 16"
Quads: 26.5"
Waist: 37" !!!

Last session until tuesday.

22/10

BB Bench
20 x 10
40 x 10
60 x 10
80 x 10
90 x 12
90 x 10
90 x 8
60 x 10
60 x 10

DB Flyes
15kg x 10
15kg x 10
15kg x 10

Incline Pushups
bw x 21, 15

BB Curl
50kg x 8 (major bodyswing)
40kg x 8
30kg x 12

Hammer Curls
10kg x 12
10kg x 12
10kg x 12


Took just under an hour.

Enjoy your weekend people!

Working with higher reps in the 12/10/8 range seemed to work for me and also did a reasonable job of establishing a base to work from re recent strength work. Then again, I am weird so I certainly wouldn't hold it up as a paradigm.

Finally managed to track the squat vid down. Looks good, I think the forward lean is just because of the low bar position, as the centre of the bar seems to track a pretty straight line up and down as far as I can see (sack the cameraman though). Good reps in my opinion.

Yeah the 12/10/8 is certainly different, but I'll probably stick with high rep stuff for the next 6months or so to, as you say, establish a base (hopefully of muscle!) And then try and get strength up (which is what I enjoy most), but I definately do need lost some fat first.

Shoulders tomorrow. I'm away (again) this weekend until tuesday so may have to cram in my workouts again this week.

First session since today since thursday. 4days of erratic and crap eating, I was fearing the worst. But as soon I got started I felt good, actually looked good and everything in general felt good!

27/10

20 burpee's

Military Press
(first rep always cleaned from floor)
20 x 10
30 x 8
40 x 8
50 x 8
60 x 3
70 x 3
80 x 1, 1, 1
50 x 12
50 x 12

DB Laterals
7.5kg x 12, 12, 12

Rear Laterals
7.5kg x 12, 12, 12

CG Bench
70 x 12, 12, 12

Tri. Extension
10 x 10
10 x 10
7.5 x 19

10 burpees


Took about an hour and enjoyed it. Still haven't got any whey so pwo consisting of pint of milk and banana, closely followed by turkey steak, brocolli and spuds. Happy days.

Milk and banana is a good PWO snack.

I used to raid the local garage at Adlington post-workout and consume 1litre of whole milk, a sausage roll or scotch egg, and a large flapjack with some artifical toffee over it.

Made the best gains ever lol!

No.13

Military Press
(first rep always cleaned from floor)
20 x 10
30 x 8
40 x 8
50 x 8
60 x 3
70 x 3
80 x 1, 1, 1

that's some good pressing, especially after the preceding volume.

Sounds like a sound PWO protocol sheepboy!


Cheers DK, first time I've MP'd in a while so was reasonably happy, think PB is around 85kg which would have been doable last night I reckon. Next week I'll probably try 3x2 on 77.5kg - we'll see.
I seem to do better after a fair amount of reps under my belt. Think my shoulders just take abit longer to warm up than the rest of me.

Well that's depressing, you're about 7lbs lighter than me at a similar height and all my stats are lower than yours

Some good sessions above, nice work!

Except I've yet to deadlift 200, squat 130x10 though I think bench is about the same.

Cheers though!