No.13's training.

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

"If you can't deadlift you can't be worlds strongest man"

Svend Karlsen

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.

Journal

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!

Journal

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 !

 Journal
Don't hurt your hand while you're tapping.

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!

Journal

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.

Journal

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!)

Journal

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

SQ:230 BP:162.5 DL:250 OHP:120

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!

"If you can't deadlift you can't be worlds strongest man"

Svend Karlsen

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!

Journal

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!

Journal

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!

"If you can't deadlift you can't be worlds strongest man"

Svend Karlsen

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.

Journal

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

Journal

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.

Journal

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)

Journal

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

 Journal
Don't hurt your hand while you're tapping.

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!

Journal

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
 

Journal

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

Regards Leev



Pain is a sign of weakness leaving the Body

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.
 

Journal

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.

Journal

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

Journal

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

Journal

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.

30
5'8''
77Kg BW

Heavy Metal Squared Journal

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?

Journal

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.

30
5'8''
77Kg BW

Heavy Metal Squared Journal

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!

Journal

Well done on deadlift pb.

Stonehenge
 
Where the banshees live and they do live well

 
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

Journal

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.

Journal

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.

Journal

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.

"If you can't deadlift you can't be worlds strongest man"

Svend Karlsen

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!

 Journal
Don't hurt your hand while you're tapping.

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

Journal

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!)

Journal

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

Journal

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

 Journal
Don't hurt your hand while you're tapping.

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?

20kg to go.

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!

Journal