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Starting Out

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NoClueIconBack on it04-01-2016 @ 21:59 
I litrally have no clue
Member 3298, 109 posts
SQ 165, BP 145, DL 210
520.0 kgs @ 107kgs UnEq
Back training, bloody infection lasted an age. Training partner has us on DUPS workouts for next 3 weeks.

Monday

Squat 105 x 5 Sets x 3 Reps
Bench Press 105 x 4 Sets x 4 Reps
Deadlift 140 x 4 Sets x 8 Reps

Tuesday

Bench Press 105 x 5 Sets x 3 Reps
Deadlift 160 x 4 Sets x 4 Reps
Squat 90 x 4 Sets x 8 Reps

Will swap back to 3 2 3 for max lifts in 3 weeks
NoClueIconWednesday Workout06-01-2016 @ 22:05 
I litrally have no clue
Member 3298, 109 posts
SQ 165, BP 145, DL 210
520.0 kgs @ 107kgs UnEq
Deadlifts 160kg x 4 x 5 Sets

Squat - stop and sit at bottom - 105kg x 4 x 4

Paused Bench 90kg x 8 x 4
NoClueIcon...15-01-2016 @ 22:49 
I litrally have no clue
Member 3298, 109 posts
SQ 165, BP 145, DL 210
520.0 kgs @ 107kgs UnEq
Missed recording some days here so will do a big update for this last week.Still doing the DUP workout moving to test single maxes week after next.

Mon

Squat 5 x 3 x 105
Bench Press 4 x 4 x 110
Deadlift 4 x 8 x 150

Wed

Bench 5 x 3 x 105
Deadlift 4 x 4 170
Squat 4 x 8 x 100

This workout felt very easy

Thurs

Deadlift 5 x 3 x 160
Squat 4 x 4 x 115
Bench Press 4 x 8 x 95

Fri

Log 45 x 8 65 x 5 75 x 4 85 x 4 95 x 2 105 85 x 3 x 3
Barbell Press 60 x 8 70 x 5 80 x 3 x 3
Tricep Press - Worked way up tower to max
Barbell Curls 60 x 6 x 4
Front Squat with fat bar 60 x 4 70 x 4 80 x 4 90 x 4 100 x 4 110 x 4
NoClueIcon...28-01-2016 @ 23:15 
I litrally have no clue
Member 3298, 109 posts
SQ 165, BP 145, DL 210
520.0 kgs @ 107kgs UnEq
Been slack but last few weeks have just been same routine going up 5kg each week on everything.

This week we are resetting my maxes , Deadlift is Saturday but so far the DUP system seems to have worked.

Squat - 150 upto 165
Bench - 135 upto 145

This progress would give around 10kg increase per exercise per month

My weight has gone up to 18.5 stone from 17 3/4
NoClueIcon...03-02-2016 @ 22:56 
I litrally have no clue
Member 3298, 109 posts
SQ 165, BP 145, DL 210
520.0 kgs @ 107kgs UnEq
This week so far ....

Squats Monday

80 x 4
90 x 4
100 x 4
110 x 4
120 x 4
126 x 4
90 x 4 on the minute every minute for 10 minutes

Log Press Wednesday

45 x 4
55 x 4
65 x 4
75 x 4
85 x 4
65 x 4 on the minute every minute for 10 minutes

50kg Dumbell Rows x 6 x 3 sets

Face Pulls 12 x 3 sets
NoClueIconFirst Comp Booked10-03-2016 @ 22:52 
I litrally have no clue
Member 3298, 109 posts
SQ 165, BP 145, DL 210
520.0 kgs @ 107kgs UnEq
Been real slack at updating this for anyone who has been reading it.

I've been working hard and booked my first comp. I'm doing Cornwall's strongest man in July as a novice competitor.

This weeks training so far.

Squat Workout

100 x 10
110 x 5
120 x 2
130 x 2
140 x 2
150 x 2
150 x 2

130 x 2 reps x 15 sets on the minute every minute

Log Workout

40 x 10
50 x 5
60 x 5
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2

80 x 2 x 15 sets on the minute every minute

Deadlift Workout - with bands

120 x 10
150 x 5
160 x 5
170 x 2
180 x 2
190 x 2

150 x 2 x 15 sets on the minute every minute

Bench due tomorrow same sort of routine

123456

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