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Taz's new start

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taz		Taz's new start	19-06-2011 @ 20:40
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	Been hanging around the edge of Sugden for a week or two now and figured it’s now time to get sorted and stick a journal on to get advice etc and get my training sorted. Watched the ESM u90 last month (will be watching ESM u105 next week) which has inspired me to try out a strongman comp (poss next year sometime). Been mainly doing full body training sessions lately with the view to making a rugby comeback, but have since changed my mind. Planning on doing 3 days a week training (pull/push/legs) starting with pull tomorrow (all being well) and trying to get my lifts/strength up and see what I can lift as the PB’s on the left are all heaviest i’ve done, but are all for reps as I’ve never attempted 1RM’s. Also plan on going to Salt Ayre strongman sessions sometime in the near future. Currently train in my garage (have bench,gunrack supports/stand, Olympic bar and weights, low/high cable pulley and select tech dumbbells) so am a little limited in terms of equipment and any overhead work will be seated. Any advice/input appreciated. Cheers
taz		...	20-06-2011 @ 20:37
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	Pull Workout 20/06/2011 16:53-17:26 For this I decided to try Coans deadlift routine as I would like to improve my deadlift. Planning on improving 1RM to 230kg after 10weeks. Deadlift - Warm ups 60kg x 5, 100kg x 5, 140kg x 5 175kg x 2 (belt on) These went up pretty easily Speed deadlifts - 8 x 3reps @ 140kg The following exercises done circuit fashion with 75secs rest between each:- Stiff Leg deadlift 3 x 8reps @ 90kg (quite comfy, may up to 92.5kg) Bent Over Barbell Rows 3 x 8reps @ 100kg (these were tough) Underhand Grip Lat Pulldown 3 x 8 reps @ 85kg (went ok, may up to 87.5kg) Arched back Good Mornings 3 x 8reps @ 60kg PB (these were comfy, not done much of these before so most used before today was 40kg) Have to say was not 100% for this workout as today was first day at work after weeks hols so getting up earlier took its effect. On the other hand having a week off weights meant i was raring to go so they cancelled each other out. Have to say am happy with this session especially the ease of deadlifts and some of the assistance exercises. PB's in assistance exercises:- Stiff Leg deadlift 100kg Bent over Barbell Row 120kg Underhand Grip Pulldown 87.5kg Good Mornings 60kg
taz		...	22-06-2011 @ 22:40
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	Post Edited: 22.06.2011 @ 22:41 PM by taz 22/06/11 Pressing Day Have to admit today was more of a fact finding workout, not done pressing for a while now, in fact last time was in April with the PR sets then Seated Overhead press – 102.5kg Bench – 110kg Pressing is a major weakness, unfortunately various shoulder injuries from rugby including grade 2 AC separation in last few years and a weakish wrist (fractured twice) hasn’t helped. No excuse tho, these lifts ain’t good and they will be improved!!!! Anyway now for business Seated Overhead Press bar x 10 40kg x8 60kg x6 80kg x3 (wrist wraps used for the rest of the sets) 90kg x2 100kg x2 105kg x2 PR, felt more could be done, but as I train on my Billy no mates in garage didn’t want to risk anything. Bench (wrist wraps used throughout) 60kg x6 80kg x5 90kg x3 100kg x3 110kg x2 115kg x2 PR, as above more was there, but not worth the risk. Neutral Grip Seated Overhead DB Press 40lbs x10 60lbs x8 70lbs x6 Incline DB Press 70lbs x10 80lbs x8 90lbs x 6 Tricep Rope pushdown 20kg x 10 25kg x 10 30kg x 10 EZ Bar Curls (no idea why I added these, its a man this, gunnage work has to be done) 20kg x 10 40kg x 8 50kg x 6 55kg x 4 (bit of body English) 20kg x20 All in all good session. I think there is more there, but not worth risking when on own. Bro is back from uni soon so hopefully he maybe there for a few sessions so I can go for it.
taz		...	24-06-2011 @ 19:37
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	Post Edited: 24.06.2011 @ 20:30 PM by taz 24/06/2011 Squat Bar x 10 60kg x 8 100kg x 6 (unfortunately couldn't find normal shorts and the next best ones decided to rip at this point) Belt on at this point 140kg x 4 180kg x 2 200kg x 2 (2nd rep a bit messy but got it finished) 220kg x 1 PR (done with Wraps on) Front Squat 60kg x 6 80kg x 4 100kg x 3 110kg x 2 PR Cleans (only ever tried once 4 years ago so gave it a shot) 60kg x 6 80kg x 3 These were very messy, need help on technique. May get video done next time to get advice off someone who knows where i'm going wrong!! I struggle mainly when it reaches around chest height where I end up reverse curling it up as trying to squat down to then push it up to shoulder height doesn't feel right. Does bar need to stay close to body?? Calf Raises 60kg x 10 80kg x 10 100kg x 10 didn't feel that strong when doing squat warm ups and shorts ripping didn't help, but very happy with lift numbers. Last time I performed any heavier lifting was March/April 2011 where I weighed 115kg(ish) so to beat a few PR's this week at 10kg lighter i'm very happy. Now I know where i'm at I can work to improve. I'm going to follow this weeks routines for a bit (poss minus tricep and bicep stuff, was taught bodybuilding type routines when first picked up weights ) Don't know if this sort of routine is the best for gaining strength so any help/input/criticism appreciated.
taz		...	27-06-2011 @ 20:03
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	Watched the ESM u105's on Sun which was awesome and inspired me to get my arse in the garage no matter how knackered i was. If they could still do events after the widowmaker of a medley then i can get things done!!! Deadlift 60kg x 8 100kg x 5 140kg x 3 185kg x 2 (belt on for this) weight went up fairly easy so happy with that Speed Deadlifts 8 x 3reps @ 150kg, these also went up pretty easily Assistance circuit Stiff leg deadlifts: 3 x 8reps @ 95kg Bent over BB rows: 3 x 8reps @ 102.5kg Underhand Pulldowns: 3 x 8reps @ 87.5kg Arched back good mornings: 3 x 8reps @ 65kg (these went well so may up weight a bit) Bloody tough workout, was really hot in garage with doors open as no breeze whatsoever. Assistance exercises will stay same for next week except goodmornings as other 3 were a major grind and form was going at the end. Happy with the workout, plan is to equal deadlift PB next week.
taz		...	29-06-2011 @ 19:57
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	29/06/2011 Totally knackered for this workout, early shift at work with 04:15 get up doesn't help, but saying that bench PB so can't complain. Do have a video of PB, attempted upload and link etc so hope it works, I apologise in advance for:- a.) the shaking at start and finish, I train on my own so I had to start video, leg it and do rep then stop it. b.) the shocking close up of my gut at start and finish Barbell Bench bar x 15 60kg x 10 80kg x 5 100kg x 3 110kg x 2 120kg x 2 PB(2nd rep a toughie) 125kg x 1 Newer PB , was a fight tho. Video link below, hope it works! http://www.youtube.com/watch?v=WA15rXO3l6U Seated Overhead Press 60kg x 6 80kg x 3 100kg x 2 105kg x 2 (just, was a struggle) 80kg x 5 Incline DB Press 80lbs x 10 90lbs x 8 Neutral Grip DB Overhead Press 70lbs x 2 Totally hit the wall at this point, did attempt a 3rd rep but got nowhere near. 50lbs x 8 All in all a good session, but was knakcered at the end. Maybe increase rest periods over 60secs in places? Really happy with 125kg PB, 10kg increase, form/technique a bit raw but a work in progress.
taz		...	01-07-2011 @ 19:20
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	01/07/2011 Squats bar x 10 65kg x 8 105kg x 6 145 x 4 (these were really tough which wasn't a good sign Belt on 185kg x 2 these went up ok 205 x 1 WTF, being honest this was more a 3/4 rep, teetering on the brink of parallel Knee sleeves on 205 x 2 these were still tough Front Squat 60kg x 6 80kg x 4 100kg x 2 115kg x 2 PB 60kg x 8 Calf Raises 60kg x 10 80kg x 10 100kg x 10 60kg x 20 Pretty crap session, squat felt very difficult and the 145kg feeling heavy wasn't a good sign. Should be better next week and hope to go for 220kg+. Happy with front squats tho
taz		...	04-07-2011 @ 20:09
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	04/07/2011 Deadlift 60kg x 8 100kg x 6 150kg x 3 205kg x 2 PR (belt on for this) weight went up pretty well so theres more there. Speed Deadlifts 6 x 3reps @ 165kg, Assistance circuit Stiff leg deadlifts: 3 x 8reps @ 95kg Bent over BB rows: 3 x 8reps @ 100kg Underhand Pulldowns: 3 x 8reps @ 85kg Arched back good mornings: 3 x 8reps @ 70kg Good session today, very happy with new PB on deadlift. Holy s**t tho it was tough, the warm weather made it knackering, opened the garage door but made no difference as there was cock all wind. Probably lost a couple of kgs in sweat!!
taz		...	06-07-2011 @ 20:56
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	06/07/2011 Seated Overhead Press 30kg x 10 60kg x8 80kg x4 (wrist wraps used for the rest of the sets) 100kg x3 110kg x1 Pb 112.5kg x1 Pb Totally arsed this rep up by hitting the support on way up so happy I completed it. Bench (wrist wraps used throughout) 60kg x8 80kg x6 100kg x3 120kg x2 130kg x1 Pb Got some elbow sleeves a few days ago so gave them a shot for next 2 exercises. Neutral Grip Seated Overhead DB Press 50lbs x8 60lbs x8 70lbs x6 Decline Neutral Grip DB Press 60lbs x10 70lbs x10 2 Pb's so all in all a good session.
andydanjosh		...	07-07-2011 @ 08:24
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	nice sessions bud
taz		...	07-07-2011 @ 12:43
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	andydanjosh said:nice sessions bud Cheers mate. Have to say i'm enjoying training more now I have proper goals beyond 'just getting fitter'.
Ben_F		...	07-07-2011 @ 12:53
vegetarian with a big deadlift - who would have thought... Member 340, 13300 posts SQ 315, BP 190, DL 350 855.0 kgs @ 110kgs UnEq	Nice press PB's. Widowmaker Medley - I'm going to use that!
taz		...	07-07-2011 @ 19:34
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	Ben_F said:Nice press PB's. Widowmaker Medley - I'm going to use that! Cheers mate. pressing is a major weakness so rocking up a couple of PB's is nice. Widowmaker medley - feel free to use that, under the conditions you don't do anything crazy like slip it in the salt ayre classic, especially now i've entered!!
taz		...	08-07-2011 @ 18:21
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	08/07/2011 Squats bar x 10 65kg x 8 100kg x 6 145 x 4 Belt on 185kg x 2 these went up ok Knee sleeves on 205 x 2 225 x F Front Squat 60kg x 6 80kg x 4 100kg x 2 120kg x 2 PB Not a great session. Right knee hurt at end of squats. Technique just wasn't right. Think i'm going to reduce weight and up reps for a few weeks to get technique right. Found I was going down too slow and then leaning forward too much. Its something i've never done until last couple of weeks so need to get it sorted.
taz		...	11-07-2011 @ 19:48
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	11/07/2011 Coan Deadlift Routine week 4 Deadlift 60kg x 10 100kg x 6 140kg x 4 215kg x 2 Pb (belt on for this) weight went up quite easily so theres more there. Speed Deadlifts 5 x 3reps @ 180kg, these went up well, happy with these. Assistance circuit Stiff leg deadlifts: 3 x 8reps @ 100kg Bent over BB rows: 3 x 8reps @ 100kg Underhand Pulldowns: 3 x 8reps @ 85kg Arched back good mornings: 3 x 8reps @ 75kg Another tough session as it was very hot in the garage. Really happy with Pb on deadlift. Helped having my younger bro training, so had to hit everything cause he ain't catching me , good bit of sibling rivalry keeps us both moving up. Even the assistance stuff went better today, think having extra person there to help load and unload weight certainly helped.

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