Right new journal! Im 19, 6'3 and just under 18stones. Had 3 years training expericence but last year has been more serious, better routine+brother as a training partner. He posts here under the name 'Starting'

At this time of year im looking to increase the big three and get strong so its out with the isolation and up with the compounds *CHEERS*

My routine looks something like:

Front Squat
BENCH
bo bb rows
Weighted Hypers
Calfs

Inc DB Press
DEADLIFT
CG Bench
Curls
abs / grip

SQUAT
Dips
sldl
OHP
Pulldowns

6-8 sets with 2-3 reps for the excercises in caps and 3*8-10 for the assistance work.



PBs sofar:

90kg Bench
110kg Squat * 4 Not maxed these so theres lots more to come *fingers crossed*
130kg Deadlift Again these have never really been pushed for a 1RM attempt

Goals:

100kg Bench for 2 by May 10th
140kg Squat for 2 by May 10th
150kg Deadlift by May 10th

Over the year i hope to reach a 120kg Bench, 160kg Squat and 180kg Deadlift. Bring on the training!!!!

Good luck Scottish, should be interesting to see how you respond to squats twice a week. 2-3 rep squats? Is this to get your squat figures up(good reps for strength)?

5'9
71kg
Deadlift-165kg
Military press-65kg

Tee Total 2008 Member #2

Aye, sorry i was in the midle of editing that post when you posted there mate. The idea is concentrate on the big 3 and use assistance work along the same lines to increase the weight used.

nice routine mate!

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

al right mate i have been training serious for just over a year now i my weight is 13.5 stone my i train 4 ngts per week ,
my stats so far are: squat 200 max
deadlift 210 i do 180 for reps
bench 120 max
have entered in the 105kg strongman comp and am thinking of entering powerlifting but not sure if my lifts strong enough to do wel. what are ypur stats

Cheers ice!

Im 6'3
almost 18 stone
48' chest
16andabit' arm
38' waist (i hope, needing a bit of coaxing to get the button shut of late christmas bulking diet of quality streets hehe)
28' quad
7' wrist

Cant remember calfs, p1ss poor atm, they were really good then injury struck. Iv got a bad right ankle which stopped me squating and deadlifting for around 7 weeks at the end of October - flexibility is a real issue so some sort of physio will be needed. Id gone over it badly, broken 3 years previous if i remember correctly.

Weights wise my currecnt 1RMs are in the first post of the diary.
Some others are:

Shrug 200kg * 10
T-Bar Row 85kg * 8 easy
DB Curl 25kg bells * 4 either arm (loose form)
35kg DB OHP * 3
Inc DB Press 37.5kg bells * 2reps
If there are any more feel free to ask, cant really think of any needed off the top of my head.

soz i dident reply last ngt mother in law wanted to book her holiday!!! i do db shrugs 50kg
t bar rows 90kg for 5
seated pully rows 100kg fro 7
incline dp up to 40kg now for 5
db flys 37.5kg
db curls 22kg
cant really tell you about calfs as ther is no weight no on them but i know that i do the bottom weight with 100kg on top!

soz i dident reply last ngt mother in law wanted to book her holiday!!! i do db shrugs 50kg
t bar rows 90kg for 5
seated pully rows 100kg fro 7
incline dp up to 40kg now for 5
db flys 37.5kg
db curls 22kg
cant really tell you about calfs as ther is no weight no on them but i know that i do the bottom weight with 100kg on top!

some good lifts there for some one who is 13.5 stone mate do you have your own journal or some pics ?

I can hear the voice but i don't want to listen

thanks i have but not sure how 2 get them onto my profile am pritty new to computers so dont know to much about them i train at tne moment 4 ngt per week
monday back and biceps
tuesday chest and tri
thursday shoulders and trapps
fri legs

iam starting a new programme on monday for the scotland strongestman under 105 kg .

squats 4-5 sets as meny reps as poss set 1 worm up 60kg,set 2 110kg set 3 140kg set 4 175kg

Hack quats 4setsof 10 reps set 1, 100kg set2, 140kg ,set3 180kg and set 4 200kg. if this feels ok will do another set at 220kg.

leg extn 4 sets of 10 reps at 70kg

leg press starting at 270kg 10 reps set 2 340kg 5 reps set 3 380kg 5 reps have leg pressed 550 for 5 max

ORIGINAL: Scottish

Right new journal! Im 19, 6'3 and just under 18stones. Had 3 years training expericence but last year has been more serious, better routine+brother as a training partner. He posts here under the name 'Starting'

What sort of BF %?

Routine looks good

ORIGINAL: Northern.Monkey

What sort of BF %?

Routine looks good

haha lots light cardio starts at the end of the month

DB OHP: 25kg * 6 30kg 5,5,5 25kg * 6 strength a wee bit down from last time but had a bit of a twinge in left shoulder thismornin so not a bad effort

Dip: 4,4,2 (at 18stone) hmm

Squat: 100kg 3,3,3,3,3 not bad, really sore wrists here might use the 'topsquat bar' next sesh

SLDL: 60kg 8,8,8 back a wee bit tender

No time for pulldowns, gym closing.

A wee fun session today, training partner was giving blood so couldnt carry on with bench. Today was as follows

Shrugs: (straps)

140kg * 10
180kg * 10
200kg * 10

Deadlift Holds:

140kg to fail * 2

Behind the back shrug:

100kg * 10
60kg * 10 (long pause and squeeze with these)

Low Pully Row:

Up to 80kg * 10 just a wee warm up for tomorrows rowing

Bent over rear delt raise:

4kg DBs 3*10 (keep it light and concentrate on good form rather than weight)

Horizontal Shrug: (laying on a bench pulling shoulders up)
16kg DBs * 10
18kg DBs * 10

Again this was just an easy day, bench day tomorrow with partner back cooking with gas!

45* Leg Press:

Working up to 120kg * 10

First time using the 45* LP, wasnt too impressed tbh. May make an appearence in previous sessions but im guna learn front squats asap!

Bench:

75kg 6*3 (77kg next week, strength is on the up)
80kg 1 (a bit knackered after work set)

Bentover BB Row:

70kg 3*8 (easy)

Unusual feeling in right wrist when using and overhand grip, T-Bar next time.

Weighted Hypers:

5kg * 10
10kg * 10
15kg * 8

Standing Calf Raise:

Just a quickie here, gym closing. Working up to 140kg * 10 (v.easy)


Note to self: Get to gym earlier

You have a huge frame mate, you have large potential to become quite scary
Good luck mate.

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Cheers Galloot, your not doing so badly yourself - 1 post and 3 new PBs (COUNT THE BAR!!!) hehe

All the best

Inc DB Press:

35kg DBs 2 * 4
37.5kg DBs * 3 PB

Deadlift:

100kg * 3
120kg * 2
120kg * 2
100kg * 3

Not happening today. The big lunch was definetly not a good idea so deads were called short.

CG Bench:

60kg * 8

Chest still a bit achey from benching and Inc DBs so had a mess around with board pressing.

CG Board Press:

70kg * 5
75kg * 5
80kg * 2

Not a clue what the board would be the equivilent to but was fun to mess about with these.

Preacher Curls:

10kg DB * 6 / arm
12kg DB * 6 / arm

Strict form, right to the bottom and squeeze at the top.

DB Hammer Curl:

18kg DBs * 10

Strict and squeeze at top

alright scottish mate

how do i start a progress journal as i want to record my training for the 105 strongman comp

What is a Board Press anyway ?

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