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» A hairy, slightly ginger mans attempt at strongman (Go to post)11-01-2013 @ 21:30 
Daws87 said:
There is a link a couple of pages back in here mate in one of Nails comments.


cheers mate
» A hairy, slightly ginger mans attempt at strongman (Go to post)11-01-2013 @ 21:12 
Daws87 said:
There not far off torture mate lol worth it though!


might try them out u got a link to the routine ?
» A hairy, slightly ginger mans attempt at strongman (Go to post)11-01-2013 @ 20:07 
Complexes definetly sound better than the treadmill but they also sound like torture lol
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)11-01-2013 @ 19:35 
Post Edited: 11.01.2013 @ 19:40 PM by stephen9069
FRIDAY - 11/01/2013

SHOULDERS

SHOULDER PRESS

60kg X 4 (Strict Press)
70kg X 2 (Strict Press)
80kg X 2 (Strict Press)
90kg X 2 (Push Press)
100kg X 1 (Push Press)
110kg X FAIL
107.5kg X FAIL

ONE ARM DUMBELL PRESS (FTOH EVERY REP)

30kg X L3, R3
35kg X L3, R3
40kg X L3, R3
50kg X L FAIL, R 1

THE Z PRESS

40kg X 6
50kg X 6
60kg X 2
55kg X 6

That was it for tonight not happy with the push press i just cant get it past 105kg i dont know what i need to do to get this lift moving again. The Z Press was solid and it really does hit the shoulders hard and technically these are all PB's as iv never done these before Grin
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)11-01-2013 @ 15:26 
nails said:Blimey sounds like you've had a right time of it. Well best of luck to you.


lol tell me about it mate Grin
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)11-01-2013 @ 12:46 
Daws87 said:
Not sure yet mate I'll let you know.


Cheers mate
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)11-01-2013 @ 12:06 
Post Edited: 11.01.2013 @ 12:27 PM by stephen9069
nails said:I've just looked at your power lifting chart, you were up quite high then it dropped off. What happened? Injury?


Was a bit of a naughty boy and taking things i shouldnt have been taking a while back then injured my lower back, lost my job and stopped training for a year or two.

You can see that my squat has suffered the most out of it all, after injuring my lower back a couple years back then early last year was in a car accident and my left knee got banged up which unfortunately now still causes a few problems so its been a slow process but if i can get back up to that weight again id be more than happy
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)11-01-2013 @ 09:50 
nails said:Nice to see some dips in there, quite a rare thing for you big boys.


Cheers mate, they well and trully finished me off lol
» A hairy, slightly ginger mans attempt at strongman (Go to post)10-01-2013 @ 19:07 
lol now that sounds like a fun session, my conditioning starts next week after seeing this dont think im going to be looking forward to it now
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)10-01-2013 @ 19:05 
Daws87 said:Well done on the PB mate!


Cheers mate, is the hercules session happening this weekend ?
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)10-01-2013 @ 18:48 
THURSDAY - 10/01/2013

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 10
80kg X 8
100kg X 6
115kg X 4
135kg X 3
140kg X 1
152.5kg X 1
155kg X 1 (Spotter had to touch the bar, rep doesnt count)

INCLINE BENCH PRESS (SMITH MACHINE - PLATE WEIGHT)

40kg X 12
50kg X 12
60kg X 10
70kg X 6
80kg X 2
90kg X 1
100kg X 1
40kg X 20

INCLINE DUMBELL PRESS (WEIGHT EACH HAND)

25kg X 6
30kg X 6
35kg X 4
40kg X 2
40kg X 2

DIPS (BW = 21 STONE)

BW x 5
BW(+5kg) X 3
BW(+10kg) X 3
BW(+15kg) X 3
BW(+20kg) X 2 (Failed the 3rd rep)


Deviated from the usual session and decided to see if i i could beat my 150kg, i should have gone for the 155kg instead of 152.5kg but will try that again in a couple of weeks.
» Time to kick ass and chew bubble gum and im all out of gum 2013 (Go to post)09-01-2013 @ 21:00 
WEDNESDAY - 09/01/2013

LEGS

SQUATS

(80% of 1RM = 155kg)

60kg X 6
90kg X 6
110kg X 6
130kg X 6

175kg X 3 (Up 5kg from last week)
175kg X 3
175kg X 3
175kg X 3
175kg X 3
175kg X 3

140kg X 8

LEG PRESS

150kg X 6
200kg X 6
225kg X 6
270kg X 6
300kg X 6
315kg X 3
325kg X 3
350kg X 1
370kg X 1 (PB)
385kg X 1 (PB)

LEG CURLS

8 Plates X 50
8 Plates X 50

LEG EXTENSIONS

8 Plates X 50
8 Plates X 50
» 90kg X 3 overhead (Go to post)09-01-2013 @ 14:58 
hifilover said:TBH twice a week, IMO, for shoulders is too much. Only a small muscle group and they'll get hammered when you train chest as well dont forget!

Mix your exercises about; for instance one week i'll do standing strict presses from racks; standing dumbbell push presses, lateral raises and heavy upright rows/high pulls etc... Week 2 I'll do: push presses from racks, seated dumbbell presses, front raises and plate raises (head to overhead, no lower) etc...

I found that doing other stuff like clean & seated presses work VERY well indeed (clean the bar from the floor to shoulder height; sit back down on a bench with NO back support and aim to do 5 x 5's). Other presses that have helped are Big Z presses in the racks (sit down on the floor in a rack/power cube; set pins to shoulder/chin height and then press the bar from there). It's a dead press but great for really grinding out the reps Grin


Cheers mate, never attempted the Big Z press so this will be a good time to add it to my routine while im still getting it together. Will drop it back down to 1 session a week aswell.
» 90kg X 3 overhead (Go to post)09-01-2013 @ 14:30 
Funky_monkey said:Nice bit of Salsoul Nugget in the background. Do you find that you're limited to what you can lift due to the length of your arms? I'm not particularly tall but with long arms I struggle with overhead.


Yeah can be a pain as i enjoy overhead it seems to be the one lift that takes a lot longer to improve for me so iv started training it twice a week now.
» 90kg X 3 overhead (Go to post)08-01-2013 @ 22:08 
hifilover said:Agree with widening the grip; you'll find that currently your OH presses are more triceps than shoulders; ideally you want an even split between them

I've got lanky'ish arms at 6ft 4 so my grip is wide'ish; about thumb on the ring of a knurled bar

You want your forearms to be 90degrees to the bar so that when you press your arms go up and outwards slightly but not too wide that you struggle to lock out; but also not too narrow so that your grip is narrower than your shoulder width!

I may be talking s**te but for me the above works very well...


Yeah will definetly try widening my grip as im the same at 6ft4 and stupidly long arms, cheers mate

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