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SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!!

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richyd
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2003/12/14 14:39:59 (permalink)

SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!!

Ive been jucieing the last couple of months doing a four day split with about 5 exs per workout and have put on some good size but im not quite happy with my strength to size ratio.So ive decieded 2 concentrate more on strength.My routine is basicly based on frankys with a few changes dropped 2 sets 2 concentrate more on strength and added a few exercise 2 work on my weaknesses such as hammer curl for wrist and forearm strength,and farmerwalk for grip strength.
STATS
HEIGHT-5.10
WEIGHT-16.10
BF about 13%
MY ROUTINE START 15/12/03

PULL MON
DEADS 3x5
PULLUPS 3x3
B/B ROWS 3x5
HAMMER CURLS 3x5

PUSH WED
FLAT BENCH 3x5
DIPS 3x5
SEATED SHOULDER PRESS 3x5
SIT UPS 3xA.A.P

LEGS FRI
SQUATS 3x5
STIFF DEADS 3x5
CALVE RAISES 3x12
FARMERS WALK 3x TIMED

DIET
8.ooam
30g whey in water,bowl of porridge and milk,2p of toast,pint of orange juice.
TRAIN 9.30-10.45am
Post workout drink 40g of whey in water and glucose powder
12.00pm
2p of cod,baked potatoe,mixed veg,muller yogurt
3.00pm
30g of whey,pint of milk,maltos powder and a banana
6.00pm
200g of chicken and rice
10.00pm
30g of whey,half pint of milk,half pint of water,table spoon of hempseed oil.
ANY ADVISE OR CRITICISM MUCH APPRECIATED CHEERS!!!!!!!!!!!!!!!!!!!!!
#1

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    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/15 15:24:20 (permalink)
    DEADS
    60x5,100x5,170=3x5
    quiet a comfortable weight 175 next week then 1 more 5k increase and 4 plates a side nice!

    CLOSE GRIP REVERSE PULLDOWNS
    70 3x5
    I know i said i was gona do pullups but i tryed them and only managed 1 on my own PATHETIC! i know so i was defeated already and decided to change to these.I know a lot of people on here say pulldowns are rubbish but im determind 2 work hard at them and make them work.I think as long as i put the effort in and work hard on them and increase my weight on them i can make them work 4 me.At the end of the day its about getting stronger and if i increaseing on them then someting must be happening.

    B/B ROWS
    60 3x5
    Again quiet comfortable 65 next week

    HAMMER CURLS
    14s 3x5
    Again quiet comfortable 16s next week
    It was a good workout i enjoyed it.I was pleased with my deads and thats my main ex on pulldays.Pullups thing was not good i know but i aint gona let that get me down im determind to make pulldowns work.B/b rows and hammers good.I definately could of gone heavyer on all ex but im happy as i rather have momentum at the start of my routine than be stuck from the begining.Really need to work hard on rowing strength thougth its shocking compared 2 my pressing strength.
    #2
    Robert
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/16 16:14:01 (permalink)
    keeep trying at the pullups mate. it will come.
    rob
    #3
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/17 14:01:44 (permalink)
    YES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
    FLAT BENCH=60x5,130-3x5
    Well happy with this 1st time ive done b/b benching for about 3 months 130 felt really comfortable doing flat d/b and dips has really payed off 135 nxt week then 3 plates a side now where talking!

    DIPS=22kg d/b-3x5
    again really comfortable 26 nxt week.

    D/B SHOULDER PRESS SEATED=24x5,26x5,30x5
    A bit disapointed with this cause i didnt choose the correct stating weight 1st 2 sets a bit of a waste but i thought my shoulders would be weak after the other 2 start with 30s nxt week.

    TATE PRESS=12x8,14x8,14x7
    Never done this exercise before but i liked it im gona keep it in 4 a few weeks until the other exs get really tough then ill probably drop it think this will also help strengthen my wrist as i could also feel it in my wrist from stabelising the weight not sure if this is the norm though?????????

    SIT UPS-BD weight 3xA.A.P
    Havent done abs for quiet a while another body part that needs some serious attion.
    SUMMARY
    Great sess well happy with benching sought of set my self a target of 140 by the end of my strength rout safe to say i think i can increase that.Had some some bitchy comments off 1 of the older guys down there dont think he liked the fact that the boy that used to be weaker than him is now stronger than him on the king of ego lifts F**k him.
    The down side of today is that it just shows how bad my pulling strength is compared 2 my pushing but thats what this journals for so all my weaknesses are in black and white and theres no getting away from them which will make me train even harder sought them out roll on legs on friday.
    #4
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/19 14:56:26 (permalink)
    LEGS
    SQUATS
    60x5,100x5,120-3x5
    Really disapointed with this been doing front squats 4 3 month got up 2 110 so thought i would do quiet a bit more on back squats i thought wrong another exs i gota work harder on and im gona set myself a target of 140-3x5 by end of feb and im gona achieve it!!!!!!!

    STIFF DEADS
    60x5,115-3x5
    Happy with these good effort and good form 120nxtw

    CALVE RAISES
    60x12,60x11,60x10
    Good effort but again pathetic weight another exs that needs some serious effort.

    FARMERSWALK
    32sx1min 10,32sx1min,32sx55secs
    First time i did this exs really liked it good burn in forearms and grip
    need 2 walk hard on grip so need 2 walk hard on these not sure if 1 min is 2 long or sholud i go heavyer and less time???????????
    SUMMARY
    Not 2 bad a week been reading dinosaur training and think im 1 of those guys brooks talks about the guy with good body and no strength(not that its that good ha ha)but i do seriously need 2 work on my strength but thats why im doing this routine.I now know what needs attention and intend on working hard on them now i know where my weights are at ican set my self some target for the end of feb if any1 does read this do u think they are realistic saying that doesnt matter anyway im gona make them realistic!!!!!!!!
    DEADS 195kg-3x5
    BENCH 155kg-3x5
    SQUAT 140-3x5
    #5
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/22 16:22:45 (permalink)
    PULL
    DEADS=60x5,100x5,175-3x5 YESSSSSSSS 4 plates a side nxtw
    Really happy with this it the most ive ever done and really looking forward 2 putting on 4 plates a side.

    CLOSE PULLDOWNS=75-3x5,80nxtw
    Good effort still quite comfortable.

    d/b rows=36-3x5,40nxtw
    Have had a few twinges in my back i manage 2 get through deads but thought it would be better to do these as i could concentrate more on the ex rather than my back.I was supprised how much easyer these are than b/b rows????????But good effort weight again quite comfortable.

    HAMMER CURLS
    16s-3x5,18snxtw
    These are starting 2 get a bit harder but got all reps with good form.Good burn in my forearms think these will help build my forearms up.
    SUMMARY
    Good session,good effort really pleased with deads good reps and good form.Ill c how my back gos might keep d/b rows in?????I feel i can concentrate more on what im doing rather than my form.Liked hammer curls think these are gona be a good ex for me GOOD SESS!
    #6
    Tarw
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/23 09:52:34 (permalink)
    Keep with the routine - it will work, if you stick at it. I followed a very similar routine since the end of September (natural) and made good progress.

    Remember to do a bit of cardio on the off days - this will not hinder your strength goals, it will assist them.

    You can do the shoulder pressing from a standing position raher than sitting if you want to strengthen your trunk muscles further.

    Your goals are realistic - aim for x2 bodyweight bench for a single and x3 bodyweight on the squat and deadlift - this is "doable".

    Where are you training?
    #7
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/23 18:35:23 (permalink)
    Tarw cheers mate what did your routine look like?????
    I train at the elite gym caerphilly,where abouts in wales are u from???
    I notice u enter shows when u planning on doing your next 1 and where??wouldnt mind coming and having a look.
    #8
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/24 12:42:30 (permalink)
    PUSH
    BENCH=60x5,135x5,135x5just about,135x4justabout
    A bit gutted was hoping 2 do 3x5 weight felt really heavy compared 2 130
    but i gave my all and now ive got targets definately gona get 2 140 in a couple of weeks!

    DIPS=26-3x5
    Pleased with this weight wasnt to easy but they where all good reps 30kgs nxtw

    D/B PRESS=32s-3x5
    Again pleased with this weight was about right good reps though.But the nxt size d/bs are 36s so quiet a big jump gona be tuff but not a prob!

    TATE PRESS=14-3x5
    Quiet comfortable but im still learning this exercise find i really need 2 concentrate on form but im glad i tryed this ex i really like it.

    3 SETS OF CRUNCHES
    SUMMARY
    Bit gutted with the benching was really hopeing to get off it but i shouldnt be 2 hard on my self its the most ive ever benched and if some1 had offered me 135 a few weeks ago i would of taken it but no excuses im gona bench 140 in a couple of weeks definately.rest of the sess was really good pleased with the dips and shoulder pressing all in all not a bad sess.Might have the rest of the week off but then again might train boxing day??????
    #9
    BIGP
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/26 02:00:13 (permalink)
    Good routine Richie...I know a guy in my gym doing a similar routine.....he works behind the desk and hes massive.Ha
    #10
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/29 15:35:31 (permalink)
    LEGS
    SQUATS=60x5,100x5,125-3x5
    Really happy with this as i had a hard time getting back in 2 back squats last week.But took some tips off some of the guys got my head on it and 125 felt really comfortable.Still need 2 work a lot harder on these to get my weight up on them though.130nxtw

    STIFF DEADS=60x5,120-3x5
    Again pleased with this really good technique and felt really comfortable shame im nearly stiff deading as much as i squat though.125nxtw

    CALF RAISES=60-3x12
    Good reps 65nxtw

    FARMERWALK=50x20secs,55x20,17,15secs
    Not sure if i was doing these correct with the 55s i couldnt get a full grip they sought of hung on the bottom of my hand.I posted something anyway but if any1 reads this who can give me advise it would be appreciated.
    SUMMARY
    Didnt feel to good going training this morning a bit tired and 1st 1 since xmas but was really happy with this workout squat seem to be getting a lot better.Maybe need 2 sought out farmers walk but im on the case but in general a really good workout.
    #11
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2003/12/31 14:19:10 (permalink)
    PUSH
    BENCH B/B-60x5,135x5,5,4
    Really happy with this last week only just managed this ammount of reps with a little bit of help on last reps on the last 2 sets but i did them on my own this week and im really gona try 2 get 135-3x5nxtw.Im having probs with my stability on the bench ive posted something so hopefully i will get a few replies and then ill definately achieve it.

    DIPS=30-5,5,4
    Finaly a good weight only just managed the last reps on the last 2 sets but im really gona try and get off this nxtw.

    D/B PRESS=36s-5,5,4
    Again the correct weight only just managed the last reps on the last 2 sets but im really gona try and get off this nxtw as well.

    Ive now dropped tate press even though i liked its my triceps where really fried!!!! after the other 3 exes so didnt see any point in doing it.

    ABS 3 SETS OF CRUCHES

    SUMMARY
    Great workout really pleased with it and the effort im putting in in general.Its been a really good year for me with regards 2 training ive gone from at the start of the year 15.2st 11% bf to 16.12st 13% bf really pleased with this im now the biggest and strongest ive ever been.And my goal for nxt year is 2 get 2 18st at around 13-15% bf the hopefuly diet down 2 about 15st with a 6 pack.Not sure if this is achievable as ive never dieted but im definately gona cut up this year.
    #12
    westie
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/02 20:35:19 (permalink)
    Whats your view point to warm up, you seem to jump quite quickly to your final weight.
    I would like to stop warming as much but i am worried about getting injured.
    #13
    westie
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/02 21:02:44 (permalink)
    Whats your view point to warm up, you seem to jump quite quickly to your final weight.
    I would like to stop warming as much but i am worried about getting injured.
    #14
    Tarw
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/05 09:08:23 (permalink)
    quote:
    Originally posted by richyd

    Tarw cheers mate what did your routine look like?????
    I train at the elite gym caerphilly,where abouts in wales are u from???
    I notice u enter shows when u planning on doing your next 1 and where??wouldnt mind coming and having a look.



    I'm from Swansea originally - live near Newport now. Have competed off and on since 97'. I will do one more year and then I'm going back to natural powerlifting.

    My routine was as follows,

    Pull, push and legs.

    Deadlifts - working up to singles
    Seated narrow grip pulldowns
    Standing hammer dumbell curls
    Timed static holds with a very heavy barbell off pins

    Bench - working up for 5x5
    Standing presses - heavy singles
    Dips - 5x5
    Occasional tricep work

    Squats or front squats
    SLDL
    Calf raises

    IMO a great "foundation" routine if you want to compete.

    Ab work and grip stuff thrown in as and when. I am switching to more traditional bodybuilding four day split from today, incorporating triple drops. Diet starts today too.

    Will be doing the NABBA Wales at Barry in May and maybe the WFBB in September too.
    #15
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/05 21:08:22 (permalink)
    WESTIE
    Ive trained like this 4 a while now and touch wood ive never been seriously injured.I find it mentally better as i dont feel like ive used lots of energy on lots of warm ups.I do 2 light ish warmup set s but more 2 find my groove than anything else and as im using the same weight 4 all sets the 1st one is not to tough so acts as a 3rd warmup.

    TARW
    Cheers mate i know a few people who might be competeing in the naba i come and have a look give u some support mate
    #16
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/05 22:05:46 (permalink)
    PULL
    DEADS-60x5,100x5,180=5,5,4
    I was happy 2 get 2 4 plates a side looks good 5 would look even better though.The first 2 sets where easy the 3rd was tuff but my grip was the weakest link and my form was going a bit on the 4 rep so decided 2 stop what i should of done and will be doing in future when it gets tuff is
    taking a few second rest with the weight on the floor then trying again.180-3x5nxtw

    D/B ROWS
    42s=3x5
    This was a good weight quiet tuff but got my reps out with good form decided 2 swap the order of pulldowns and these as i think these are a better exercise.46snxtw

    CLOSE PULLDOWNS
    70x5,75x5,75x5
    Wernt 2 sure what weight 2 use as i used 2 do it second so started at 70 quiet easy then 75 not so easy so decided to stick with this weight ill start with 75 nxt week.

    HAMMER CURLS(seated)
    16s=5,5,4
    I thought id try these seated and liked them the weight was tuff but got all reps out with good form just.16s3x5nxtw
    SUMMARY
    Really good sess ive had a ruff xmas and new year with booze lost a few pounds due 2 lack of eating and fluids but its starting to come back it will all be back by the end of the week(i hope).I started my creatine today as well(ribomatrix)so hopeing 4 a boost from this.But main thing is im getting stronger(this was my original goal)and training going really well and im enjoying it.Hope all 2004 sessions are this good and productive.
    #17
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/07 21:31:00 (permalink)
    IM GUTTED!!!!!!!!!!!!!!!!!!!!!!!!
    PUSH
    FLAT B/B=60xx5,135x5just,130x5just,130x4just ****ING ****!!!!!!!!
    I was really gutted with this i got 2 the gym and there was a woman working there(no offence 2 any women who read this)but she doesnt train and she aint got a clue how to spot properly so i was kind of defeated before i started.I wanted 135x3x5 not a chance im gona drop the weight nxt week 2 132.5.I start my post cycle recovery 2morrow so i think i might of lost some strength and my bro recons i will have but i aint wearing that i think its just TIME 2 DIG IN AND TRAIN HARDER!!!!!!!!!!!!!!!

    DIPS=30x5,30x5,30x4 all good reps
    My head was in bits by now was feeling down but managed to get out the same amount of reps as last week only this week they where all comfortable reps where as last week they where tuff 30x3x5nxtw

    D/B PRESS
    36s=5,5,4
    Again same as dips same reps as last week but they where all good reps where as last week they where tuff still i wanted 36s3x5.36s3x5 nxtw

    CLOSE BENCH
    70=5,5,4
    I put this in for extra work as i was so disapointed with my workout.

    ABS

    SUMMARY
    Really **** sess i was gutted all day i hate training bad it ruins my day.Looks like the easy gains are over it really is time to dig in im gona c if i can get 1 of the boy 2 give me a hand on wednesdays i cant train with her there anymore.But one thing i know is my legs are gona have a slamming on friday.Ive also made some goals 2 achieve before i go back on gear
    SQUAT=140-3x5
    DEADLIFT=195-3x5
    BENCH=140-3x5
    #18
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/09 18:20:23 (permalink)
    GREAT SESS!!!!!!!!!!!!!!!!!!!!
    LEGS
    SQUATS(B)=60x5,100x5,130-3x5
    Really happy with how squats are going the few tips i was given have been a big help cheers lads.My form is good but still needs a little tweaking but its only my 3rd week back on back squats weight felt really comfortable.This really made up 4 wednesdays sess id pick legs over chest anyday!Nxtw-135

    STIFFDEADS
    60x5,125-4x5
    Really good again i added another set cause my 1st working set my form was a little off but all the rest really good weight is starting to get tuff on theses now.Next week im gona do an extra warm up set so my form is spot on before i do my working sets.130nxtw

    CALVE RAISES
    65=3x5
    Really good again good burn calfs felt ****ed at the the end and was tuff getting reps on the last set but managed it with good form.70nxtw

    FARMERS WALK
    40sx30secs,46sx20secs,46x20secs
    Again good,40 was 2 light so tryed 46s a lot better got 2 set of 20secs thats my target time now so im gona start with 46s nxtw and do three sets with them.

    SUMMARY
    Another really good sess im really pleased with the progress im making on squats im squating more than ive ever done before and comfortably.This sess really made up 4 wednesday i was really gutted after that 1 i some time think i take my training 2 serious but i guess thats what makes me a good trainer in my opinion.And at the start of the week if u offered me a good leg or back sess over chest id take it every time!Plus my shoulders and chest are probably 2 of my best body parts.Im trying 2 pluck up the courage 2 post pick ill try and sought something out soon!
    #19
    richyd
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    RE: SIZE 2 STRENGTH!!!!!!!!!!!!!!!!!!!! 2004/01/12 19:04:33 (permalink)
    PULL

    DEADS-6ox5,100x5,180x5,5,4 and a half.
    I wanted 2 get 3x5 on 180 but i wernt disapointed as i gave my all i got the bar to mid thigh level and was stuck there for a good few seconds just couldnt lock out.I put the bar back down and nearly fell over my legs where so ****ed i was also on the verge of being sick and had to go outside for air.3x5 on 180 nxtw definately!

    D/B ROWS=46x5,5,5 just about.
    Happy with this this was tuff after deads but dug in and got all the reps out with good form.50 nxtw

    REVERSE PULLDOWNS=75x5,4,3
    This was getting really tuff now was glad i got 12 in total though any less and i would of dropped the weight had a few spots on the last set 2 good effort all the same.

    HAMMER CURLS=16sx5,4,4 just.
    Had to drop the weight down this week my biceps and grip where ****ed by now so decided to use 16s instead of 18s but good burn in the forearms though good effort.

    SUMMARY
    Another really good sess on pull wanted 2 get off 180 on deads but gave my all and couldnt quiet do it but im definately gona do it next week.Really happy with d/b rows up to 50ks now.I felt really ruff at the end of the sess but thats a good sign as it was from the effort id put in.GOOD SESS! Need a good 1 on push on wednesday 2 make up 4 last week got the gym owner coming in for the first few hour to give me a hand so sould be a better sess.

    #20
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