No.13's training.

Dave284

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?

Because I was annoyed at how the session was going, was just struggling through and this is still the first cycle! So as a way of "punishment" I forced myself to push another 3 out. I'm sure Jim Wendler would probably frown upon it, but I felt better for it than if I'd given up at 5.... if that makes sense!

Journal

Lol yeah fair one. If you read Wendler's log on elitefts then he does similar stuff sometimes, I think the main thing is just not doing it every session!
 
You can find his log here if you are interested:
 
http://asp.elitefts.com/qa/training-logs.asp?tid=63&__N=Jim Wendler
 
 

20kg to go.

What a difference a decent session makes. Had a couple cans of redbull just before (naught I know...) just to give me a kickstart, needed a confidence boost after the ****e that was my last session. Thankfully I achieved everything I wanted to

Deadlift
3 warmup sets
115kg x 5
130kg x 3
145kg x 8 **
120kg x 5
110kg x 10
100kg x 10

3 sets of 8 Goodmornings
3 sets of 8 Barbell Curls
3 sets of 15 weighted situps

** Took absolutely bloody ages! 145x5 was my previous pb, I was aiming for 6, decided to push for one more, then as my favourite number is 8, pulled another one! The trusty 1rm calculator puts my 1rm at 183kg which I'd be more than happy with, though I think it's more along the lines of 175kg. Hopefully I can source some cheap plates and find out!

Diets been good too for the first time in days, had a nice homemade salmon pizza last night, then today:

Oats, Whey, Milk + couple of apples as a snack later
Tuna on wholemeal sandwiches
2 turkey fillets, spinach, peppers, tomatoes, wholemeal buns
Whey + 2 bananas PWO
Chicken fillet wrap and fish oil caps
Whey, milk and almonds as pre-bed snack

Journal

Good pulling mate, 4 plates and then 400lb is right there!

20kg to go.

Cheers mate, all in good time
Just had a browse at your journal again, you've got some monster pulling power!

Journal

No.13

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!

Sounds good though I nearly fainted when I read 15/ 20 reps, maybe when I was 16 lol !
-------------------------------------------------------------------------------------------
Quick edit: How about these for rules (leave the honesty up to us)
1) Chins are palm in close grip with "full" extension down and up and chin (not chest unless you want to) to the bar.
2) "Test days" will be Monday/wed/fri next week with 1 set max reps being recorded eg 5 5 5 = 5 average etc
3) Then 30 days to see who is nearest to 20 reps.
 
For the record I just went into the garage to test my superhuman strength and it failed me at five "proper" reps lol. I did find a (top secret) training program though that reckons I can get to 15 reps in thirty days starting at five.

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

Sounds good mate, if you scroll up slightly you'll see I managed a whopping 6
I look forward to the challenge!

Journal

01/07

Bench
3 warmup sets
82.5kg x 5
92.5kg x 3
102.5kg x 7 < happy with that.

DB Bench
40kg x 8
40kg x 8
35kg x 8
35kg x 9

DB Row
40kg x 8
40kg x 8
40kg x 8
30kg x 12

Half a set of barbell curls to finish, couple be bothered halfway through, was too hot, and I hate curls, so there we go.

Journal

I'm currently dreaming of the day when i'll be able to lift the kind of numbers you do.
Looks like your training is going solidly man.

I tried to send you a PM, to find out what rugby club you play for (as I forgot to ages ago) and it seemed to imply that you don't recieve PM's......any idea?
I'm just interested is all. Can never have enough rugby chatter!

30
5'8''
77Kg BW

Heavy Metal Squared Journal

Cheers for the kind words Tom! Unfortunately my strength is nowhere near where I want it to be, or even close to many members on this forum!

PM's turned on now think by default they're automatically turned off.

How's the training going?

Journal

Sent you a new PM.

Training had to go on halt for a short while, as I think I got heat exhaustion. Back to training tonight (see new diary for full details) haha.

Got to really step up the training as some of the players in the new team are massive.

30
5'8''
77Kg BW

Heavy Metal Squared Journal

Absolute ****ing **** session yesterday. Felt so lethargic, I had two proper meals in me beforehand but just had no motivation of energy whatsoever, felt terrible.

03/07

Squat
3 warmup sets
90kg x 5
100kg x 3
112.5kg x 4 << Awful, my aim was for 6 minimum
90kg x 5
80kg x 5

Just called it a day at this point, left after 20min. First time in years that I've ever cut a session short! My form and technique was absolutely horrible, it's just totally all over the place at the moment and it annoys the hell out of me. My hips were aching, focus wasn't there..... ARRGGGHHH.

Meant to start my deload week next week, think I'll fit in another session today though see if I can make up for yesterday, will pump myself full of caffeine and taurine first.

Journal

Well, after yesterdays shameful workout I had, for my own sanity, beast myself and do better.

And so, for the second day in a row I squatted (hanus!). To be honest, it was horrible, lethargy is still there, I'm not eating enough, not sleeping long enough but I had to feel better about myself after yesterdays shambles. I had a couple diet redbulls beforehand and a banana to try and perk me up.

04/07

Squat (again)
3 warmup sets
110kg x 1
120kg x 1
130kg x 1 (equal PB, better form, video to come)
140kg x Fail
140kg x Fail
110kg x 1
120kg x 1
135kg x 1 PB
140kg x 1 PB

3 sets of curls
4 sets of weighted situps

The last 140 went up, but depth was questionable. I will post a vid later and would like any to comment before I allow it to be a good lift. I stack some paint cans up so that it would touch my arse when parallel, it touched but on the vid it looks a little high - I usually have a problem with going too low...

Anyway, vids to come later tonight - feedback would be greatly appreciated!

Journal

130kg


140kg




Apologies for being so anal. I don't think it's low enough... Gah, quite happy I don't have to squat for another week

Journal

very nice man. Looks bloody low to me....

Hello my friend, I see you're back again.

The man is back! How were your travels?

Journal

Squat looks solid to me mate, if you really want to check your depth try to get a "side on view" as it will give a better shot of your legs. Oh and be careful using something solid under your rear when squatting, if you go down hard on it you can cause a pretty bad injury to your back so I am told, might be better to use a cardboard box or something that squashes if you sit on it!
 
I don't want you injuring yourself so that our chin up challenge will be cancelled!

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

Ok, seeing as though it's received the 'OK' from you guys I'm having it

DA- I would get a side shot but theres chuff all room either side of the rack, wouldn't be able to get a decent view.
It was actually x2 paint cans and a used roll of gaffa tape to make up the top 3" so it wasn't very stable and my arse would knock it off if I went too low ( i tried this all beforehand so don't worry ) but a cardboard would do the job nicely actually.

First night of the chin challenge tonight ey! I will pop by your journal later and let you know how many I managed

Journal

No.13


First night of the chin challenge tonight ey! I will pop by your journal later and let you know how many I managed

Damn I was hoping somehow you had bumped your head and forgotten about it !
 
Honestly I managed 5 again (doing full extensions down and chin over the bar) I think if a lion was going to eat me I could do 6, but I would be flailing like a looney!

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

I'm abit soft around the middle now, so should be interesting session is at 4.30.

Lets hope your super secret routine pays off

Journal

Deload week, session 1.

Military Press
3 light sets

Chins
BW x 9 *ahem*

Dips
BW x 10,10,10,10,4,10

Chins
BW x 5,5,5,5,5,5,5,5,1 < just to make it 50 today!

Journal

Deload session 2

08/07

Deadlift
60kg x 5
80kg x 5
90kg x 5
110kg x 5
120kg x 10

Fronties
60kg x 5
80kg x 3
90kg x 3
100kg x 2
80kg x 2,2,2,2

Goodmornings
50kg x 8,8

BB Curls
50kg x 5
40kg x 10
30kg x 15

Weighted Situps
10kg x 15,15

Nice session, front squats are progressing steadily, think thats only the second time I've ever done them. Almost did 100 for 3 but didn't want to risk it with it being a new exercise. Then dropped the weight down to experiment with technique - at the bottom of the movement the bar sometimes rolls forward so all the weight is on my wrists, trying hard to rectify this.

Journal

2,2,2,2 lol.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

jack5r


2,2,2,2 lol.

?

Journal

Sorry just messing around. Odd to see so many 2s for the same weight.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Dam, i just read about you missing all of the pre season training. Wont that affect you pretty bad when you start playing some matches?

Hello my friend, I see you're back again.

jack5r


Sorry just messing around. Odd to see so many 2s for the same weight.

I'm sure stranger things have happened boyo!
It was just me trying to get my hand positioning right as if i lean a couple inches forward it totally wrecks my wrists (I use the clean grip) so I was experimenting. Plus my excuse is that it's a deload week so wasn't going heavy ... In truth, my legs were tired by that point (also done some cycling today) so was taking it easy

Journal

ste1984


Dam, i just read about you missing all of the pre season training. Wont that affect you pretty bad when you start playing some matches?

Yeah it's abit of a bugger mate! I was considering not playing this season altogether, but I've decided to drop down a couple of teams instead (skill level isn't particulary high in the lower teams!), going to try my hand at backrow I think I'm also looking to start climbing too so want a balance between the two. Thirdly, I've bought a second hand bike for my cardio

Journal

No.13


Chins
BW x 9 *ahem*

Chins
BW x 5,5,5,5,5,5,5,5,1 < just to make it 50 today!

Are you threatening me ????

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

Deload session 3

08/07

Bench
3 light sets

DB Bench
40kg x 8
40kg x 8
40kg x 8
30kg x 12

Chins
me x 10

DB Row
40kg x 8
40kg x 8
40kg x 8

Tricep Ext.
12.5kg x 8
12.5kg x 8

Journal

After the rugby session tonight, which you will be doing equal to if not more that with your team, im surprised you feel the need to do more cardio (bike), i was knackered lol.

Hello my friend, I see you're back again.

Sorry mate, I didn't explain myself! As I'm not in manchester this summer I won't be doing ANY team training, but as I'm transforming myself from a streamlined back to hairy-arsed forward, I;m going to drop down a team or two to learn my trade and the majority of them won't attend training so it's no biggie

I've bought a punchbag now too for some HIIT, so should compliment my cycling and weights nicely

Totally forgot the shapeup ends soon too... I've seemed to have put more fat on rather than lose it!

Journal

Punchbag sounds awsome. Do teams train all together or does the 4th team train together one night, an the first team train together another night etc?

Hello my friend, I see you're back again.

Haha, what possition are you going for No.13?
Hooker, or flanker?

No 8 has got to be fun to play!

30
5'8''
77Kg BW

Heavy Metal Squared Journal

Mr tom! It'd be no.6 I'm gunning for. Too much running at 7, not big/old/slow enough for

Journal

Ste - Generally all 5 teams 'can' train together, though they never do. It's generally 1st's/2nd's and a few randomers who attend training. Occasionally the 3/4/5's will organise the odd session for themselves, but other than that - match days are usually their only commitments

Journal

Ahhh blindside. Thats where I mainly played in back row, as the other small guy was faster than me.

Much more the unglamourous possition, but lots of manly grafting and rucking. I enjoyed it!

Good luck with it and enjoy being a 'fattie' now.
Get some pies on lad!

30
5'8''
77Kg BW

Heavy Metal Squared Journal

Yummm pies, Cheers for letting me know No.13. Ill be tagging along with the 1st and 2nds training then if they let me lol.
Now get eating fatty :)

Hello my friend, I see you're back again.

They'll let you! Dunna' worry. You'll get more kudos if you attend training and stick at it, even if you play for the lower teams. It's good to get to know the first teamers and captains too for when your pushing up through the ranks!

And the best way to progress is to play with those better than yourself.

I'm weighing in at over 15stone already, feeling pretty pudgey around the middle so may give the pies a miss Saying that, had to go to a BBQ tonight, took it easy having only 7 beers then demolished a chocolate pudding... My shapeup chances aren't looking bright

Journal

Last deload session now

12/07

Squat
4 light sets

Fronties
60kg x 3
80kg x 3
90kg x 3
100kg x 1
110kg x F
90kg x 1
80kg x 1
60kg x 3

Goodmornings
50kg x 8
50kg x 8

Chins
BW x 12

BB Curls
40kg x 10
40kg x 10

Weighted Situps
10kg x 15
10kg x 15

Then 2 x 5minute rounds of me lamping a punchbag.

Little energy or concentration today, front squats were awful, my technique is ****, the 110 failure hurt my wrist, not broken, but it keeps having "shaking episodes". The dropsets were just to experiment with technique again. And I've decided to keep the weight low and reps high on the FS for the forseeable future while I get the hang of it.

Looking forward to pressing tomorrow, should my wrist be ok!

Journal