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From woefully weak to unremarkably mediocre?

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NimbleIconFrom woefully weak to unremarkably mediocre?18-08-2014 @ 09:23 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Post Edited: 24.12.2014 @ 04:48 AM by Nimble
Thought I'd finally start one of these journal things. One of the reasons I joined the site was to try and shame myself into improving…

…But I've continued to be inconsistent, despite some lofty goals. This year so far has been difficult due to other commitments.

Going to try and follow a 4-day Sheiko template for the next 20 weeks (similar programs are the only thing that have worked for me before).

Me: soon 30, 6'3", about 96kg. Live/work in China, and have done for a number of years.

Aims for the 20 weeks:

- Complete program more or less as written
- Bench 110, Squat 135 (currently prob only good for 120ish… !!), Deadlift 225. Shameful figures I know, but I think realistic.
- Hopefully enjoy it. Main aims in gym are entertainment and feel healthy, anyway.


Edit (17/10/14):
Did my back in, so I'll be focusing on Bench for the remainder of this program. As I can't do Dead and Squat for now, I'll up the volume on Bench a tad. Accordingly, I'd like to get 115 by the end instead of the earlier target of 110. We'll see.

Edit (23/10/14):
Despite back injury, hit PBs (115 on bench and 150 on squat) beyond my initial targets. Only deadlift to go this cycle. I've adjusted the figures on the PB chart only to account for the odd 17kg bars at my gym (generally I just calculate them as 20kg).
NimbleIcon...18-08-2014 @ 09:27 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Post Edited: 21.08.2014 @ 01:19 AM by Nimble
Front Squat
40kg x 4
50kg x 4
60kg x 4 x 3 sets

Bench
55kg x 5
65kg x 4
75kg x 3
80kg x 2 x 4 sets

Squat
70kg x 3
80kg x 3
95kg x 2 x 4 sets

Flys machine
4 x 8

Ab roller from knees
3 x 10

Nice session, but took a while.
Benfrancis1993Icon...18-08-2014 @ 12:21 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
Bench first mate.

less stress on the shoulders that way
JackRevansIcon...18-08-2014 @ 12:27 
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'There was also a sausage in my mouth.'
Member 2477, 15672 posts
SQ 175, BP 118, DL 235
528.0 kgs @ 81kgs UnEq
What do you do in China?
NimbleIcon...18-08-2014 @ 14:33 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
The program seems to have a squat/bench/squat, in that specific order every Monday. Do you reckon i should just do it as programmed or switch it round? I do get what you're saying about shoulders.

I've done a few different things here. Used to work at a coffee shop, but now I work for an engineering company. Where I live their are hardly any other foreigners but I really like the place. Pretty relaxed pace of life, compared to much of the rest of china.
NimbleIcon...21-08-2014 @ 01:18 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Deadlift to knees w/2s pause
90kg x 3
105kg x 3
125kg x 3 x 4 sets

Bench
50kg x 5
60kg x 5
75kg x 5,3,7,4,6,8 (strange programming!!)

Deadlift w/pause 5cm above knees
100kg x 3
115kg x 3
135kg x 2 x 4 sets

Felt these in me abs... But not difficult

Pull ups
4 sets of 6

Haven't done pull ups for too long. Embarrassingly difficult

Good morning
60kg 5 x 5

Not a big fan of GMs, even light ones. Always felt like a weird movement.

The programming might look a bit odd, but it's fun. Decent amount of variety.
NimbleIcon...22-08-2014 @ 07:57 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Post Edited: 03.11.2014 @ 02:41 AM by Nimble
Got some nice DOMS in my lats from the pause deadlifts last session, I think. Probably explains why I found the pull ups tough — I'd already destroyed my lats but didn't realise.

Bench Press
50kg x 5
60kg x 4
75kg x 3
80kg x 3 x 4 sets

Squat w/ pause just above parallel on way down
60kg x 3
75kg x 3
85kg x 3 x 4 sets

I'm just following the programme exactly as written this first time round, but I thought these were good. I'm often out of position on the way down on squats, even light ones. This seemed to discipline me into good shape. I feel like if you watch a good squatter with bad mechanics for squatting like Tom Martin, the decent is really controlled.

"Board" bench press (actually a 1" thick book)
65kg x 3
75kg x 3
85kg x 3 x 2 sets
90kg x 2 x 3 sets

DB Flys
8 x 4 sets

Hypers
8 x 4 sets
NimbleIcon...23-08-2014 @ 10:20 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Post Edited: 23.08.2014 @ 10:31 AM by Nimble
3" Deficit deads
70 x 5
90 x 4
110 x 3
140 x 3 x 4 sets

Incline
40 x 5
50 x 5
60 x 5
70 x 5 x 3 sets

Block pulls (3" below knee)
110 x 3
130 x 3
145 x 3
160 x 3 x 4 sets

Maybe a bit light?

Dips. BW.
5 x 4 sets. I'll add a little weight to this in coming weeks.

32kg kettlebell swings x 10 x 5 sets

Easy TRX rows 20 x 3 sets
NimbleIcon...25-08-2014 @ 15:12 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Bench Press
50 x 5
60 x 4
70 x 3
80 x 2 x 5 sets

Squat
60 x 5
75 x 4
90 x 3
95 x 3
100 x 2 x 5 sets

Tricep Push Downs
8 x 4 sets

Leg press
5 x 5

Flys
8 x 4 sets
NimbleIcon...27-08-2014 @ 15:55 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Bench Press w/ (light) Chains
55kg x 3
65kg x 3
75kg x 3 x 5 sets

As I said before, I'm just following the routine as written. I don't think I need all these alternative exercises (chains, boards etc.) at my level, but it's interesting to try different ones out.. Some of which may be keepers in my next, probably simpler, routine.

Deadlift w/ pause 5cm below knees
90 x 3
105 x 3
125 x 3
135 x 2 x 5 sets

DB Front raises, side raises
superset 10 x 3 sets (light)

32kg Kettlebell swings
12 x 5 sets
NimbleIcon...30-08-2014 @ 03:25 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Front Squat
40 x 4
60 x 4
70 x 4 x 4

Board Bench Press
65 x 3
75 x 3
85 x 3
90 x 2
95 x 1 x 3 sets

Dips
6 x 5 sets

Pull ups
3 x 8 sets

KB Swings
32kg 14 reps x 5 sets
NimbleIcon...30-08-2014 @ 07:38 
Avatar
woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Bench narrow grip
50 x 4
60 x 3
70 x 4 x 4 sets

Deadlift w/chains
90 x 3
105 x 3
125 x 2 x 2
135 x 1 x 3 sets

Dumbbell press
15kg per side x 6
17.5 x 6
20 x 6 x 3 sets
Bit too easy

Leg press
50 x 5
90 x 5
130 x 5
170 x 5 x 3 sets

Few curlz
NimbleIcon...01-09-2014 @ 11:46 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Front Squat
55 x 3
65 x 3
75 x 3 x 3

Really fast.

Bench Press
50 x 5
60 x 4
70 x 3
85 x 2 x 2
90 x 1 x 2 sets
80 x 2 x 2

Squat w/ pause on way down
65 x 3
75 x 3
85 x 3
95 x 2 x 4 sets

Pull Ups
4 x 4

Good Morning
70 x 5 x 4 sets
NimbleIcon...02-09-2014 @ 11:51 
Avatar
woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Deadlift to Knees w/2 second pause
90 x 3
110 x 3
130 x 3
140 x 2 x 4 sets

Bench
55 x 5
65 x 5
75 x 3,7,4,8,2,6

Deadlift off boxes
110 x 4
130 x 4
150 x 4 x 4

Flys
8 x 4 sets
NimbleIcon...04-09-2014 @ 05:08 
Avatar
woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Board Bench
60 x 3
70 x 3
80 x 3
90 x 2 x 2 sets
95 x 1 x 3 sets

Squat
65 x 5
80 x 4
90 x 3
105 x 2 x 5 sets

Feeling quite fatigued as I've been training every day this week. Going away on business on saturday so no time for rest days. These were not very good.

Bench + chains
50 x 4
60 x 4
70 x 4 x 4

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