Starting strength
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| WeakerBloke |  | ... | 01-03-2015 @ 18:32 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | 25.2.15- light Leg extension 60*15 60*15 60*13 Ham curls 56*15 56*15 56*15 Lat raises 10*15 10*15 10*15 Bor 70*15 70*15 70*15 Inc db press 25*15 25*15 25*15 Lat pull down 55*15 55*15 55*12 27.2.15-medium Leg press 160*10 160*10 160*10- ugly as, had to do a couple pauses just short of locked out to get last few years reps. Was getting savage disco leg! Db shoulder press 22.5*10 22.5*10 22.5*9 Sldl 100*10 100*10 100*10-blowing out my ass. W dips 30*10 30*10 30*10 Ez bar curls 10/side*10 10*10 10*10 | ||
| WeakerBloke | | Heavy session yesterday | 03-03-2015 @ 13:18 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Squat 100*5 100*5 100*4-should of had fifth rep but rocked forwards at the bottom so sunk it onto the rack rather than finish the squat with dodgy form. Ohp 52.5*5 52.5*5 52.5*5-good, working the negative well. Deadlift 135*5 135*5 135*5 Bench 97.5*5 97.5*5 97.5*5 Weighted wide oh chins 10*5 10*5 10*5 | ||
| WeakerBloke | | light session | 04-03-2015 @ 17:17 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Leg extension 60*15 60*15 60*15 Hamstring curls 60*15 60*15 60*15 Lateral raises 10*15 10*15 10*15 B.o.r 72.5*15 72.5*15 72.5*15 Incline db press 25*15 25*15 25*15 Wide lat pulldowns 55*15 55*15 55*15 Going up in weight on every lift next week, gains! Lightweight buddy! | ||
| WeakerBloke | | medium session from friday | 09-03-2015 @ 06:27 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Leg press 160*10 160*10 160*10 Db shoulder press 22.5*10 22.5*10 22.5*7- had An overload circuit for phys yesterday. one minute each no rest of dips, ohp, hand release press ups, and kettle bell c+j, followed immediately by another round of 45 seconds each. Must be the fatigue of doing that on my rest day that made me get 2 reps less than last week, and that was with the 7th as a grinder. Sldl 102.5*10 102.5*10 102.5*10-got a massive whole body pump off these. Weighted dips 32.5*10 32.5*10 32.5*10 Ez bar curls 12.5*10 12.5*10 12.5*8 Got family over for 12 days, so going to chill, get a few gentle light-medium sessions in which will hopefully help a few niggles I've been getting the last three weeks like sore wrist and shoulder joints etc usual niggly stuff. Also since the end of September I have gone from 77-84kg my highest weight yet. I am now going to start a slow cut, just dropping my carbs and fat a tiny bit and adding a bit of cardio here and there. No weight goal, just bring the body fat levels down maybe 5-7% from where they are now. Pretty sure a couple kilos of this gain is muscle so happy with that. | ||
| WeakerBloke | | Back in the gym | 22-03-2015 @ 07:10 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Post Edited: 22.03.2015 @ 07:12 AM by WeakerBloke Ok so had a pretty lax couple of weeks, stayed with the family about 30 mins away from home/gym and it was hectic with 5 kids in the household etc. Not one session either weights or cardio was achieved, just a lot of snorkelling, beach and pool days, cider and tequila! My first day back in work started with the wod Nancy-15 overhead squats @40kg and a 300m run, 5 times for time. We didn't actually get a time but was hard work, I was having the weight come forwards 1-3 times per set of squats and dropping it but overall was happy to be hitting decent depth on these when iv never really worked them. Then Friday I did a bit of a light session-60*10 squat ss 30*10ohp for 3 sets Overhand chins "test"- wanted to do a max set of these at my new highest bw of 85kg on the nose. Thought I'd actually lost a little over the last couple weeks as I hadn't been eating as regularly as before but all the boozing had obviously had an effect. Got 15 strict reps. The last one was one of those grinders where you just about clear the bar with your chin but actually buzzing with 15 good reps at my highest ever bodyweight. 100*10deadlift ss 60*10bench 3 sets Little circuit no rest- 4 rounds. 5 chins/10dips/10 crunches/25 "arches" -skydiving practice, lie on a mat, lift the feet about 6 inches, pointing the toes and tensing the quads, only slight knee bend, push hips into mat, lift chest off the mat with the hands in the "this is a stick up, hands in the air!" Position, lower arms at right angles to body. Easy exercise but just trying to build muscle memory to help with skydiving progression. Yesterday I went for a 4 mile steady state run. It was a bit emotional, my cardio is much better than my legs ability to carry my bw at the moment, so a constant heavy fatigued feeling in the legs is my speed limiting factor at the moment. My plan is to continue with my programme from before these couple of weeks with a couple of extra cardio sessions thrown in per week, the odd superset here and there, a bit more abs/core work, finish every session with a quick tabata session on a rower or static bike and a slightly less calorific diet. Once I get back to a more manageable bodyweight will get back on the bulking. | ||
| WeakerBloke | | Been slacking on the journal front.... | 28-04-2015 @ 20:21 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | But have been progressing well following the outlined program. Had a dodgy back from stiff leg deadlifts a couple weeks ago but all progress otherwise. Heavy session from yesterday- Cleans-just added these in two weeks ago so started light to build some technique base before actually working them. Decided on triples instead of 5 reps to keep it snappy(ish) 3*3*50-easy. Squat 3*5*105 Ohp 57.5*5 57.5*3 57.5*3-good, only got three reps on first set last week. Push press 3*5*62.5 Deads 3*5*142.5- good but hard work, first time I've struggled to hit prescribed reps on these. Bench 3*5*105 Weighted chins 4*17.5 4*17.5 3*15-hit 3*5@15kg last week, just struggled with the top few inches Rom at this weight. Db bench 3*5*42.5 One thing, since I've added cleans, push press and dumbbell bench to my heavy day it's taking about 2 hours, anyone consider this too long? It feels a bit of a slog but satisfying in a masochistic way. | ||
| WeakerBloke | | tuesdays swimming circuit- | 01-05-2015 @ 17:30 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Started doing two swimming based circuit sessions instead of the morning circuit based phys we do here. Want to concentrate on the swimming in these really but end up doing lots of squats and pressups etc on the side of the pool. 4 warm-up lengths crawl 2 lengths 50 hand release pressups 2lengths 40 hrp 4 lengths 30 hrp 4 lengths 20 hrp 4 lengths 10 hrp 4 lengths Followed this with exactly the same reps and lengths of crunches and squats, grim session! | ||
| WeakerBloke | | wednesday light session | 01-05-2015 @ 17:39 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Slowed down my light day to approximately 2 second negatives hence weights about the same as a while ago. Leg extension 55*15*3 Hamstring curls 44*15*3 Lat raises 7.5*15*3 Bor 62.5*15*3 Inc dumbbell press 25*15/15/14 Lat pd 45*15*3 Weights up on the ones I complete without speeding up the reps to complete the sets, this case leg extension, ham curls, bor and lat pd up next week. Finished with 10*100m sprints, walk back to start rest period. 27degrees, sweaty. | ||
| WeakerBloke | | yesterdays swim | 01-05-2015 @ 18:25 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | 1-2-3-4-5-4-3-2-1 partners alternating swimming widths crawl warm-up. 2 lengths 20 closegrip pressups-30crunches-40 alternating lunges *4 4 lengths same exercises *2 8 lengths same exercises *1 That's as far as I got in the allotted time. | ||
| WeakerBloke | | medium session today | 01-05-2015 @ 18:33 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Swapped leg press for narrow stance high bar squats as I found the leg press was hurting my right knee. Also swapped sldl for conventional dl as hamstring tightness was leaving me with a short Rom and didn't feel right. First week trying this so see how it goes. Narrow high bar squats 70*10*3 -very controlled and felt nice. Dumbbell shoulder press 25*9/9/6-got 10/9/7 last week so putting this down to the pressups on the swimming circuits. Deads 100*10*3-popping it up nice and snappy, nice slow controlled negatives. Weighted dips 40*10/9/7 Ez curls 12.5*10*3 Happy days. | ||
| WeakerBloke | | bodyweight | 01-05-2015 @ 18:35 |
not a very advanced lifter Member 5618, 63 posts SQ 120, BP 120, DL 160400.0 kgs @ 80kgs UnEq | Started cutting down 6 weeks ago Today I think, gone from 85 down to 80.25, and gaining strength. Gains! | ||