Nearly back.. Skinny/fat pics page 25!

TBH i only do combinations of 2 exercises for arms, biceps after back and tris after chest (fairly traditional BBing split):

Heavy BB curls + preachers for bis
CG dips/bench/CG press ups +pressdowns

You could prioritise arms and have an arm day on its own, supersetting bi with tri exercises, followed by a day off.

But i certainly agree that OH pressing can build chunky tris.

Jimbo

Formerly 'lil_jimmy'

May well do a separate arms day when I get some spare time (exams atm). How does this sound?

Three supersets of each...

Dips 8
Barbell Curl 8

Skullcrusher 12
Preacher Curl 12

Pressdowns 12
Cable Curl 12

Looks good. Could also add in forearm work but i guess you do enough pulling with DLs.

Better get buying some vests (!).

Jimbo

Formerly 'lil_jimmy'

Haha!

Vests and guns for the girls...

In all seriousness, I want 16" guns within 6 months! That's just over .5" . I'm hoping my arms will respond well to stimulus seeing as i've never really trained them before.

Having to shorten sessions a tad due to exam pressure.

Front Squats, no belt

bar x5
60kg x3
80kg x3
100kg x3
115kg x3
115kg x3
115kg x3, much better, all rock bottom depth

Leg Curl, 3/4 x8 (Waiting for bench to become free)

Bench, Moderate weight (Not going heavy without reliable spotter)

60kg x3
70kg x3
80kg x3
90kg x3
95kg x5, very easy

Strict Military

40kg x5
55kg x3
72.5kg x5, officially a PB but it's too light to be a PB!
65kg x5, short rest.
60kg x5

Superman Row, 4x6-8

DB Extentions, few sets x 8 reps

Comment;

Not a massive weight on the fronties, but they were very deep and solid. Think 3x3 on these is the way forward.

Bench was light, purposely, as I don't want to go heavy until I have reliable spotters, so i'm just trying to maintain with a few sets in the 80-85% range.

I'll be training three times a week for the next few weeks when i've got exams on..

1) Deads/Powerclean/KB Swing

2) DB Press/Dips/Skulls/Pressdown/Curls/Preachers (Bench assist/arms)

3) Fronts/BP/MP/Lats

Real busy with revision this week (7hours+ a day), so unfortunately I cannot make the trip into London to train at Genesis where I can do heavy deads with a decent bar.

This week i'll be doing..

Weds

Deads, Light for speed, up to 180 2x1
Push Press, heavy up to 3x1
Bent row, 3x8 w/75
Ab work

Thur

Light arms session

Sat

Front Squat, 120 3x3
Bench, medium up to 100x5
DB Benches, 3x10

Not looking to push things when i've got exams. They finish on 8th June so I have 2/3 weeks just to keep things ticking over before ramping things right up again

thats some solid revision !!

kettlebell swings ! ROCKIN !!

learn the snatch andrew !

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Snatch will be learnt John, when exams over!

Maintenance Session (Exam Period)

Deads

60kgx5
100kg x3
140kg x1, belt from now on
180kg x1
210kg x1, very fast, 220+ there

Push Press, haven't done these for ages

bar x5
40kg x3
60kg x3
70kg x1
80kg x1
90kg x2, Guess max is 95kg- want 100kg!

Bent Row (Short rest between sets)

60kg x8
75kg x8
75kg x8
75kg x8

Preachers

3 sets x8, drop set on last

Comment;

210kg deadlift isn't a big weight by any stretch of the imagination, but the speed was excellent- indicating that 220kg+ is there. The higher volume on deads seems to be paying off. I'll go for 195kg 4x3 on Monday.

Push Press is just a technique issue, i've got the strength for at least 100kg.

excellent deadlift i say !!

i reall must put some numbers down on my dead, been pfaffing a bit

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Cheers buddy, my main aim this year is to get a genuine raw PB on the dead (that will be 237.5kg)...

Front Squat, this year i'd like 155kg
Bench I'm going to get 137.5kg this year
Military Press- bodyweight!

Going to Brazil in Feb for two months, and I want to be ripped for the beach, i.e 10% BF or better.

Im sure i've seen a vid from youtube of you DLing 240k, years ago!

Getting ripped for the beach? Curling for the girls? Cardio? And you call yourself a powerlifter

Jimbo

Formerly 'lil_jimmy'

I did a 242.5kg suited pull @ 90kg in late 2005 (max raw probs 227.5)

in 2006 I did 235kg raw. In September 2006 I stopped training altogether, and dropped down to an emaciated 80kg. I should be pulling 600lbs by now if I hadn't stopped training (stupid decision).
 
I started lifting again properly in Oct/Nov of this year, but with some inconsistency.

However, I've started to put together a few decent sessions, and i'm starting to make some gains.
 
So if I pull 235kg this year, it will have taken me a year to get back due to my previous levels due to all the time off.

Lesson learnt though; time off and drinking/partying/chasing fanny/going to raves does no good for your lifting!

Real busy with revision - pulling 6/7 hours a day consitently now. Quick session- just looking to maintain strength.

Front Squats, no belt

bar x5
60kg x3
80kg x3
100kg x3
120kg x3
120kg x3, can't get much deeper

Close Grip Bench, No spotter about

bar x5
40kg x5
60kg x3
75kg x3
85kg x3
95kg x7, with more in the tank

Powerclean and Strict Press

bar x3
40kg x3
60kg x2
70kg x1
80kg x1, not too hard on the press
60kg x3

Hammers, 3 light sets

Comment;

Nice little session to keep things ticking over, 95x7 is a PB on the closegrips, but i'm not going to count it as it was so easy. Should be good for 110kg x5 when I get back on the normal benches with a spotter. 125kg x5 is this years aim on the bench.

Revision sucks, bring on the 9th when exams are over, forever!

Tough exam today, feeling a bit depressed about how it went.

On one of the questions I missed a small section out, and got one bit plain wrong (not through lack of prep- just a bad day)... Out of 26 marks I'd be guessing I got 13-14...Maybe 65-70 overall mark, if i'm lucky...

Having said that, there were four questions and the other three went well and my MCQs were strong. Hopefully get a commendation and a (very) outside chance of a distinction.

Going to try to cheer myself up with some deads, push press and rows tomorrow. Just maintaining but may go a bit heavier on the deads than last week.

my brain hurts just thinking about how hard goin your exams must be !!

keep goin !!

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

In a state of constant anxiety/stress at the moment.. O well...

Good session today (nice break from work too)

Deads

60kg x3
100kg x2
140kg x1, belt from now on
180kg x1
220kg x1, Good clean rep

Push Press

bar x3
40kg x3
60kg x3
75kg x3
90kg x3, much better than last week
80kg x3, lost balance a little

T-Bars, 3 sets

Comment;

220kg was a good lift on a crappy bar. 227.5/500lbs is there at the moment. Going to work on 3x3 for the next 4-6 weeks and then try for a new max.

Push press felt much better, second session back on them, much more explosive. 100kg will go soon.

Exams are going ok, only 6 more days of graft into the early hours. Should be doable.

looks like your back Bro - Nice work

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Cheers mate, it wasn't an all out battle either- I think 227.5kg/500lbs is there.

For the next 4-6 weeks I'm going to work on 3x3. If I can hit 205kg 3x3 then 230-235kg should be there.

This year I just want a genuine PB on the deadlift- hopefully within the next 4-5 months! Think its doable!

Had to sacrifice my training session today, got twenty hours of revision to do this weekend.

Had to weigh it up= 3 hours lost revision today, or delay my session three days until Tuesday.

Next week-

Tues; Bench, MP, Incline DB's, Tris

Weds; Light Squat, Deads, Powerclean, rev hyper

Thur; Push Press, close grip benches, chins, rows

Fri, Front Squat, Leg curl, Hypers, Weighted Abs...

Anyway, time to break into the 20 hours revision required today....

Dammit! We've all been there i guess and sometimes you have to prioritise. Nothing will be lost at least.

I see you down as a maybe for the BBQ, see you there hopefully!

Jimbo

Formerly 'lil_jimmy'

Yes Jimmy, I'm delaying by three days, doubt i'll lose anything of note!

Should be at the BBQ- look forward to seeing you there.

At least when the exams are over, I can honestly say that I couldn't have worked any harder.

Dropped below 15 stone for the first time in a long time..

No visible progress really, just using this photo as a bench mark, as i'm going to be trying to add 5-7 lean pounds before Sept.

Arms are currently a pathetic 15.5", I want at least 16" by Sept.. turning into a bb'er....



Plan is to give arms there own day, mix of low (5 min) and high (12-15) reps. Not going to be real strict on exactly what movements I do, but will be a mix of the basics and some gay stuff.

Revisions gone well, i'm going to train 4 x next week, can't wait.

Sounds like a good plan, give arms their own day followed by a day of rest. They should grow seeing as you've never really trained them before.
 
Pull your jeans up, young fashionable kids these days

Jimbo

Formerly 'lil_jimmy'

LOL Jimmy, the jeans are loose because I have lost an inch on the midsection- still fat though!

Exam today was good, only got two hours sleep last night but wanted to train, so dragged myself down the gym. Took 200mgs of caffeine and two cups of tea to stop me falling to sleep...

Bench, 1 min rest between sets

60kg x5
60kg x5
75kg x5
90kg x5
100kg x5, tough, think it's the short rest

Down set, wide grip, paused for 2 secs

70kg x5

Incline DBs

15s x5
25s x5
35s x5, easy
35s x5 " "
35s x5 " "

Flyes (Trying some isolation for a change)

7.5s x10
10s  x10
12.5s x8
15s    x6

Alternate DB Curl

7.5s   x10
10s    x10
12.5s x8
15s    x6
17.5s x5

Machine Preachers

15 x10
20 x10
30 x8
35 x6
40 x5

Comment;

Tough training after two hours sleep and an exam! Enjoyed it though..Bench felt hard, think it was the short rest- was working in with someone else.

Scrapped the plan for a separate arms day this week, fancied biceps today.

BW; fraction below 15 stone.

Solid training getting back into it!

You know revision is cheating right? ;) lol

Stonehenge
 
Where the banshees live and they do live well

Cheers fella,

Want to bench 130kg, pull 240kg and military BW this year...

Hopefully doable- going to try to add a solid 7lbs over the next four months, should help.

Deadlift

60kg x4
100kg x3
140kg x1, belt from now on
180kg x1
200kg x1
227.5kg x1, good clean rep, had to work a bit

Med Grip Underhand Chins, 8x3 @ BW (weak at these)

T-Bars

20kg x8
40kg x8
60kg x8
60kg x8
60kg x8

DB Shrug

17.5 x8
25    x8
35    x8
40    x8
47.5 x8

Hypers +10kg, just quick a few quick sets

+10 x10
+10 x10
+10 x10

Rower, Fitness is poor, so decided to do some intervals

500m in 1.52
500m in 2.05
500m in 2.05

Comment;

Very happy with the deads today, going to back off now and work at 3x3, 210 3x3 being a short term aim. 230 may have gone but defo not 235. 

I can do probs 6 chins in good form, so working on 8x3 today was good but comfortable. Next week will be 7x4, followed by 6x5 etc

Rowing was tough at the end of a hard session. I want to build up to 8 sets of 500m with the slowest set being max 2 mins 15 secs over the next 6 months... Should be doable.

All in all, very chuffed. Not missing too many sessions over exams/revision seems to have paid off.

Push Press

40kg x3
60kg x2
70kg x1
80kg x1
90kg x1
100kg x1 PB!

Strict Military Press

40kg x3
60kg x2
70kg x1
80kg x1
87.5kg x 1 PB
70kg x3

Skulls, Fixed Ez, Weight is for each end

5 x8
7.5 x8
10 x8
10 x8
10 x8

Single DB Standing Tri Ext

5 x8
7.5 x8
10  x8
12.5 x8
7.5 x5

Pressdown, 4 sets up to 30 2x6, 1 'pump' set

Elliptical

20 mins, average HR 150, 234 Kcals burnt

Weight; 14 stone 12 (Lowest for a year)

Comment;

Great session. With Lil_Jimmy making good progress on the overhead I had to up my game and lay down a marker. Had to work for the 87.5kg but not an absolute battle.

Push Press was good, very fast off the shoulders. I think 110kg is there with some practice, bearing in mind I PP 90kg when my military was 70kg and bench was 80kg.

Going to push the cardio, I want to aim for 20 mins with an average HR of 165. Good fitness work.

Got to love the creatine gluconate!

Call me Jim please!!! I really need to change my user name, i chose it when i was a fresher at uni!

Awesome pressing as i said in the General section. And that MP was done after PP, im sure you've got more in you if your were fresh.
 
Jimbo 

Formerly 'lil_jimmy'

Ok Jim mate!

Yes I think 90kg would go if fresh, having said that, doing heavy push press gets you used mentally to a bigger weight, does help.

GOOD PRESS RATIO FOR BW !

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Cheers Tbowman, if I can press BW strict overhead I would count this comeback as officially over, i'll be back!

Quick session, big night out tonight.

Front Squat, no belt

bar x5
60kg x3
80kg x3
100kg x4
125kg x3
110kg x3

Leg Curl, 3x10@ 50

Hypers + 20kg, 3x10

Plan for this week...

Weds- Bench (102.5x5, 80 2x5), DB Inclines (37.5 3x5)

Thur- Deads (210 2x2), Chins (7x4), T-Bar, Bicep

Fri- Push Press (90 3x3), Strict Military (75 3x3), Tricep

Sat- Front Squat (127.5 x3), Ham Curl, Hypers, Abs

Some cardio on each day too, probably 2x20 mins, 1x 40 mins and 1x HIIT rowing session.

Bench, med grip

bar x5
40kg x5
60kg x5
70kg x5
90kg x3
102.5kg x5, more there
90kg x5

Incline DB's

15s x5
25s x5
37.5s x5
37.5s x5
37.5s x5, up to 40kg next week

Flyes

7.5kg x10
10kg x8
12.5kg x8
12.5kg x8
12.5kg x8

DB Curls

7.5s x10
10s  x8
15s  x7
15s  x7
15s  x7

Machine Preachers

12.5 x8
25 x8
35 x8
40 x6
45 x5

Cable Curl

20 x10
30 x10
40 x10

Drop Set

45 x8 drop
35 x2
25 x6
15 x8

Elliptical, 20 min, keeping HR at 170. 260 kcal burnt.

Comment;

Just a standard workout, bench felt ok. Weight is a tad below 14stone 12. 5lbs to lose over the next 6 weeks.

Seen that there's a deadlift only comp (GBPF) in September.

Tempted. My deadlift is ok at the moment (227.5kg). This would give me three months to get to my target for the year of 240kg (unequipped)..

Not sure. Powerlifting isn't where my future lies, but a competition may give my training the urgency it requires.

There's a few people in GBPF who don't like me, won't let that hold me back but it could be awkward to say the least lol.

Deadlift

60kg x3
100kg x3
140kg x2, belt from now on
180kg x1
205kg x2
205kg x2, Need more leg drive
180kg x2

Chins, Underhand Grip

BW x5
BW x5
BW x5

Narrow Stance GM, working on form and stretch in hams

bar x5
40kg x5
60kg x3
80kg x3
90kg x3
80kg x3

Chins, Same form as before

BW x5
BW x5
BW x5

Underhand Rows

60kg x8
70kg x8
75kg x8
80kg x8
70kg x8

Steep Decline Situps

BW    x8
+7kg  x7
BW    x7

Kneeling Pulldown Abs

4 warmup sets
65kg x8
65kg x8
65kg x8

Side Bend, 3 sets

Comment;

Need more leg drive on the deads. Currently 'dipping' with the legs ala Bolton, may change this though. Think I could do 205kg for a triple which is about right.

Added in GM's for extra lower back/ham strength. Only light but has got to be better than endless hamstring curls.

Push Press

Bar x5
40kg x3
60kg x3
80kg x2
90kg x1
95kg x2
80kg x2

Few sets of strict military

60kg x2
70kg x2
80kg x1

Was supposed to front squat now, but someone itching to use the rack -

Hammer Grip Skulls

+10kg x8
+15kg x8
+20kg x6
+20kg x6

Front Squat, rack now free, all sets no belt

bar x5
60kg x4
80kg x3
100kg x3
115kg x1
130kg x2 PB (Pathetic PB lol)

DB Overhead Extentions, finishing off tris

5kg      x8
7.5kg   x8
10kg    x8
12.5kg x6

Cardio; 25 mins elliptical, hill program, 313kcals burnts

Comment;

Everything was hard work today, even the light sets, no punch to my work. Going to rest up all weekend, eat alot and sleep alot.

top work mate !!
 
have you done a 100 push press yet ? next time mate ! easy

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Old news mate, push pressed 100kg last week and 87.5kg strict...

still a lot of work to do though...