Westside for skinny backstards III

Al_Fernz

Bench Press
Bar x12
60kg x12
70kg x10
75kg 4x8

Military Press
53kg 3x8, 1x6

BB Incline bench
60kg 2x12, 2x10

Seated DB Press
22kgs x7 -stopped with shoulder pain

DB Lateral Raise
20lbs 3x15

Close Grip EZ bar bench
50kgs 4x12

Cable Pushdown
Stack 3x12
Dropset Stack x10, Plate 13 x10, Plate 11 x10, Plate 9 x10, Plate 7 x10

Close arm pushups 3x10

OK session. I'm kind of confused what to do with my training at the moment. Did 4x8 on the bench today but just didn't feel it.

Going to cut out the seated db presses. I've been having some shoulder problems recently and they all started when I introduced them to my routine. Co-incidence, I think not.

Al_Fernz

Last Night:

Kickboxing - 2 hours

Bad session. Very bad in sparring.

BossArky

Looking good Al. You are like a human version of Hanley i.e great stats but somehow within reach of a mere mortal!

Al_Fernz

Eh thanks.....I think

Al_Fernz

Deadlift
60kg x10
100kg x10
130kg 4x8

Power-cleans
50kg 3x12

Weighted Chin-up
15kg 4x8

DB one arm row
22kg x12
32kg x10
42kg 3x6
32kg x10

EZ BB curl
40kg 3x12

BB Reverse Curl
30kg 3x12

Relatively high reps on the deadlifts. The last 2-3 reps were really tough in all sets. I'd say my form wasn't pretty in the last few reps either.

Anywho did some power cleans tonight for the first time. This Olympics has really gotten to me. Took it light tonight. I want to get my form solid on these before putting any more plates on the bar.

I was wrecked after these two exercises so the rest of the session was a bit of a drag:o

Hanley

I'm expecting to walk into TF next week and see EVERYONE doing power cleans.

Just a quick tip tho, don't go tryng to use 12's. You're much better with 3's and 5's. The chance that you're using good form for a set of 12 is quite minimal. You'd probably be better trying to do 6 or 8 sets of 3 instead with shorter rests!

Al_Fernz

Kickboxing - 2 hours.

Decent enough session. Starting to spar a little bit better - although that wouldnt be hard.

Al_Fernz

Hanley wrote: »

I'm expecting to walk into TF next week and see EVERYONE doing power cleans.

Just a quick tip tho, don't go tryng to use 12's. You're much better with 3's and 5's. The chance that you're using good form for a set of 12 is quite minimal. You'd probably be better trying to do 6 or 8 sets of 3 instead with shorter rests!

Lol, I can see cleans becoming popular again. I wonder why?:pac:

Cheers. Yeah the last few reps were definite grinders and I'd say the form was anything but textbook.

Al_Fernz

Bench Press
Bar x12
60kg x10
70kg x3
75kg 3x8, 1x10

Military Press -with full clean to get bar up
53kg 4x8

BB Incline bench
60kg 1x12, 3x10

DB Lateral Raise
20lbs 4x15

Close Grip bar bench
50kgs 1x12
60kg 3x8

Cable Pushdown
Stack 3x12
Dropset Stack x10, Plate 13 x10, Plate 11 x10, Plate 9 x10, Plate 7 x10

Close arm pushups 3x10

Very easy. I think I'll back to doing 5x5's next week. Nothing else is really appealing to me routine wise.

Did a lot of full cleans tonight with just the oly bar too on my rest sets. I'm trying to really get my body to really recognise the movement so that when I start putting weight on the bar I will be as efficient as possible.

Hitting up legs and abz on Saturday.:)

Al_Fernz

Squat:
60kg x8
80kg x8
100kg 4x8

Stiff leg deadlift
60kg x12
110kg 3x8

Clean and Jerk
60kg x1
62.5kg x1
69kg x1

Leg Press
Plate 8 - x10
Plate 11- 3x8

Seated Calf Raises
50kg x20
60kg 3x15

Hyperextensions
15kg 4x20

Leg raises
4x15

Good session. The 4x8 100's would have been a struggle a few months ago but they were super strong today.

Al_Fernz

Last night

Kickboxing 1 hour 40 mins

Good session. Starting to get a bit of confidence back after my sprained toe debacle. The training itself was great. We did lots of belt runs, which I always enjoy but liked even more after watching the athletics particularlly Mr. Bolt. Sparring went fine.

I was 20 minutes late for training because I was inspecting my new house. I've decided to fly from the nest and move out of home (for the first time too!:eek:). I'm also changing jobs in the next two weeks too. Hopefully, these big changes won't impact on my training too much. However, I'm really more worried about having to start cooking for myself and washing my own clothes.:o

Al_Fernz

Deadlift
60kg x10
100kg x8
120kg x3
140kg 4x6

Cleans
60kg 4x3

Weighted Chin-up
20kg 3x8, 1x6

DB one arm row
22kg x12
36kg 3x10

EZ BB curl
40kg 3x12

Preacher curl
30kg 2x15

BB Reverse Curl
30kg 2x15

Good session. Tough deadlifts. Clean form was good.

Al_Fernz

Last Night:

Kickboxing - 2 hours

Fine. Decent sparring again.

Had some DOMS in my calfs for some bizarre reason. I have to say I got up feeling like crap this morning - I feel OK now though. Hopefully, I have a decent training session at the gym tonight.

Al_Fernz

Bench Press
Bar x12
60kg x8
70kg x8
84kg 3x5, 1x6....(wtf!)

Military Press -with full clean to get bar up
53kg 2x8, 1x6...(wtf!), 1x8 thats better

DB Incline bench
20kg 'bells 1x12
24kg 'bells 3x8

DB Lateral Raise
20lbs 4x15

Close Grip bar bench
50kgs 1x12
60kg 3x8

Cable Pushdown
Stack 3x12
Dropset Stack x10, Plate 13 x10, Plate 11 x10, Plate 9 x10, Plate 7 x10

Close arm pushups 3x10

Jeez. Messed that bench up today. First three sets @ 84kg were for 5 reps. I had planned to grind out 6 on these babys. It didn't happen. Then I got my form sorted in the last set and hit the 6 with ease. I may have even had seven in the bag. Lesson learned: get form right in warmup sets.

Only got six reps in the milirary press in the 3rd set. Hit the 8 up in the last set. Lesson learned: concentrate.

Rest of the session was OK.

Al_Fernz

Squat:
Bar x12
60kg x8
80kg x8
100kg x8
105kg 4x6

Stiff leg deadlift
60kg x12
100kg 3x12
100kg x8....Grip went to shyte

Clean and Jerk
60kg x1
65kg x1
70kg x1

Leg Press
Plate 11- 3x10

Seated Calf Raises
50kg 4x20

Hyperextensions
15kg 4x20

Leg raises....Knees to face
4x15

Good session.

Al_Fernz

Kickboxing - 2 hours

Spent the first hour trying to balance performing as hard as I could without puking. I think I did OK. Started to feel good at the end of the session. I was like "lets get it on," and then we were finished before I could layeth the smacketh down on some candy a$$es!

BossArky

Al_Fernz wrote: »

It was my new years goal to bench 100kgx1 this year

Stop robbing my new years resolutions! :mad:

Al_Fernz wrote: »

Bench Press
100kg x1

Very happy with that 100kg bench

Well done! I wasn't online much the past weeks and missed this. Nice one.

Thanks for the advice over on my log. Yep, I was planning on more or less following what you had been doing as I had seen you making some decent headway with the bench.

Al_Fernz

Deadlift
60kg x10
100kg x8
120kg x6
140kg 3x6, 1x5 - I blame the gym playing Jennifer Lopez for this one

Cleans
60kg 3x3

Weighted Chin-up
15kg 4x8

DB one arm row
26kg x10
42kg 3x6

EZ BB curl
40kg 3x12
30kg 1x8...super slow reps

Concentration curls. super slow reps
12kg 3x8

Last back/bicep split day. I'll miss it!:o

Al_Fernz

Last night:
Kickboxing 2hours


Today:
Squat:
Bar x12
60kg x8
80kg x8
105kg 4x6

Stiff leg deadlift
60kg x12
100kg 3x12
100kg x9....Grip went to shyte

Clean and Jerk
60kg x1
65kg x1
70kg x1

Leg Press
Plate 11- 3x10

Seated Calf Raises
60kg 4x15

Reverse Hyperextensions
15kg 4x20

Leg raises....Knees to face
4x15

Decent session. Felt pretty bad during it. My diet has been pretty appalling over the last 3 days. I know when I'm eating too much junk I start getting spotty.

gabgab

Hey Al where do you kickbox?

Al_Fernz

gabgab wrote: »

Hey Al where do you kickbox?

Tallaght

Al_Fernz

Morning:

Bench Press
Bar x8
60kg x8
70kg x8
84kg 4x6

Military Press -with full clean to get bar up
53kg 4x8

DB Incline bench
26kg 'bells 4x8

DB Lateral Raise
20lbs 3x15

Cable Pushdown
Stack+1 plate 3x12

Close arm pushups 3x10

Afternoon:
Sparring - 1 hour

Decent enough sessions. Tournament tomorrow. Rest up tonight.

Al_Fernz

Tournament

-84kgs black belt -Knocked out in first round. Not a good fight, nothing seemed to come off for me.
-94kgs black belt -2nd place. Much better. Happy with the way I fought in this section.

Al_Fernz

Last night.

Kickboxing - 1hr 20mins

No sparring. Too busy with a new job. No weights this week either. Hopefully, I will have an established routine by next week.

Al_Fernz

Wednesday Night

Kickboxing 2 hours

Al_Fernz

I've decided to give a Sheiko program a try for the next 5 weeks. Hopefully I'll see some decent strength and size gains from it. During this time I hope to get 2 nights of kickboxing training.

Here's a link to the routine: http://www.elitefts.com/documents/Sheiko37.htm

Oh and for my non-soviet friends the sets and reps are written in the wrong order. Crazy Russians.

Oh and I'm not going with my real 1 rep maxes because I'm so h4rdc0r3. I'm going to see how I get on with the following:

Bench - 110kg
Squat - 145kg
Deadlift - 180kg


Week 1 Day 1

Bench press 50% 5Х1 (55kg) ,60% 4Х2 (65kg) ,70% 3Х2 (77.5kg) ,75% 3Х5 (82.5kg)

Squat 50% 5Х1 (70kg) ,60% 5Х2 (85kg) ,70% 5Х5 (101kg)

Bench press 50% 6Х1 (55kg) ,60% 6Х2 (65kg) ,65% 6Х4 (70kg)

Flat dumbbells “flies”10Х5 (20kg x1, 22kg x4)

”Good mornings” (standing) 5Х5 (60kg)

Weird session. Haven't lifted in a week and didn't feel great going in there. However, training went fine and I didn't find the sets particularly taxing as such. But Jesus Christ on a bike there are A LOT of sets. Training took 2 hours to get through.

This should be interesting.....

Al_Fernz

Kickboxing 2 hours.

Good session. Not too taxing - will prepare me nicely for Sheiko day 2 tomorrow!

Arsenal1986

Sheiko Hardcore man!Shall be following this with interest!

Al_Fernz

Week 1 Day 2

Deadlift 50% 5Х1 (90kg) ,60% 5Х2 (110kg) ,70% 4Х2 (126kg) ,75% 3Х4. (135kg) (35)
Incline bench press 4Х1 (62.5kg) 4x5 (70kg)
Close Grip bench 5x1 (60kg) 5x4 (70kg)
Deadlift from boxes 50% 5Х1 (90kg) ,60% 5Х2 (110kg) ,70% 4Х2 (126kg) ,80% 3Х4 (144kg).(35)
Squats “Scissors” 5+5Х1 (60kg) 5+5x4 (70kg)
De Franco Ab circuit Х3.

None of the sets were anywhere near failure - yet it was still a tough session. Between warming up, lifting and stretching I spent two hours in the gym.

Will move up weight on incline press and lunges the next time.

Al_Fernz

Arsenal1986 wrote: »

Sheiko Hardcore man!Shall be following this with interest!

You don't want to actually do the work for me by any chance?:D

Al_Fernz

Kickboxing

2 hours.

Al_Fernz

Week 1 Day 3

Bench press 50% 7Х1 (55kg) ,55% 6Х1 (60kg) ,60% 5Х1 (65kg) ,65% 4Х1 (72.5kg), 70% 3Х2 (77.5kg) ,75% 2Х2 (82.5kg) ,70% 3Х2 (77.5kg) ,65% 4Х1 (72.5kg), 60% 6Х1 (65kg) ,55% 8Х1 (60kg),50% 10Х1 (55kg) (66)

Flat dumbbells “flies”10Х5 - 22kg

Squat 50% 5Х1 (70kg) ,60% 4Х2 (90kg),70% 3Х2 (100kg) ,75% 3Х5 (107.5kg) (34)

French press 10Х5 - EZ Bar + 50lbs

Stiff Leg Deadlifts 5Х5 100kg

Decent session. I'm going nowhere near failure on any sets and feel strong throughout. The hardest part is trying to stave off boredom because I have so much sets TBH.

Al_Fernz

Week 2 Day1

1.Squat 50% 5Х1 (70kg) ,60% 4Х2 (90kg) ,70% 3Х2 (101kg) ,80%2Х5 (118kg)

2.Bench press 50% 5Х1 (55kg) ,60% 4Х1 (65kg) ,70% 3Х2 (77kg) ,80% 2Х3 (88kg) and then disaster struck. I failed in the fourth set. The first rep was fine but I couldn't get the bar up for the second one. The fifth set I did at 82.5 x2. It was fine and bar speed was good so I loaded up the 88kg for the 6th set. I failed again or so I think. The first rep was fine but the second rep stuck again. I didn't get the chance to see if I could grind the rep out because the "spotter," immediately grabbed the bar. I doubt I would of got it though.

3.Flat dumbbells “flies”10Х5 (22kg)

4.Push ups on the floor with weight (hands shoulders wider) 10Х5 (25lb)

5.Squat 55% 3Х1 (80kg) ,65% 3Х1 (95kg) ,75% 3Х4 (108kg)

6.”Good mornings” (standing) 5Х5 (65kg)

Very disappointed with the failed bench. I'm thinking about revising my bench down to 105kg for the rest of the cycle.

Al_Fernz

Tonight.

Kickboxing 2 hours.

Good session. No sparring but that's OK - I have a date with Shieko tomorrow night! *shudder

Al_Fernz

Deadlift till knees 50% 4Х1 (90kg),60% 4Х2 (108kg),70% 4Х4 (126kg)

Bench press 50% 5Х1 (52.5kg) ,60% 5Х2 (63kg) ,70% 4Х5 (75kg)

Flat dumbbells “flies”10Х3 (22kg) 10X2 (24kg)

Deadlift 50% 4Х1 (90kg), 60% 4Х1 (108kg) ,70% 3Х2 (126kg),75% 3Х5 (135kg)

Squat “scissors” 5+5Х1 (60kg) 5+5X2 (79kg) 5+5X2 (78kg) 5+5X2


I didn't really enjoy this one. I burnt the hand off myself last night cooking, The skin is blistering and it made deadlifting really tough. Hands and grip strength are very under rated. Still I made all the lifts pretty easy - a light session IMO.

Al_Fernz

Kickboxing 1hr 30m.

Light session. No sparring again. I'm still nursing a burnt hand. I'm goin to rest up tomorrow night and let the hand heal up properly. I'd like to say more but Crank is just about to start......

Al_Fernz

Week 2 day 5

1. Squat 50% 4Х1 (72.5kg) ,60% 4Х1 (87kg) ,70% 3Х2 (101kg) ,75% 3Х6 (110kg) (29)

2. Bench press 50% 6Х1 (52.5kg) ,60% 5Х1 (63kg) ,70% 4Х2 (74kg) ,75% 3Х2 (78kg) 80% 2Х2 (85kg) , 75% 4Х1 (78kg) ,70% 5Х1 (74kg) ,60% 6Х1 (63kg) ,50% 7Х1 (52.5kg) (51)

3. Flat dumbbells “flies”10Х5 (24kg)

4. Triceps pushdown 10Х5 fullstack

5. Squat 55% 3Х1 (80kg), 65% 3Х1 (95kg) ,75% 2Х4 (110kg) (14)

6. Stiffleg deadlifts 6Х5 (100kg)

Decent session. Took long enough to get through though. Felt strong throughout but very hungry at the end:o

Al_Fernz

Week 3 Day 1

1.Squat 50% 5Х1 (72.5) ,60% 4Х2 (87kg) ,70% 3Х2 (102kg) ,80% 3Х5 (118kg) (34)

2.Bench press 50% 5Х1 (52.5kg) ,60% 4Х1 (63kg) ,70% 3Х2 (74kg), 80% 3Х5 (84kg) (30)

3.Flat dumbbells “flies”10Х5 (24kg)

4.Push ups with weight 10Х5. (25lbs x10, 35lbs x10, 20kg x10x2, 25kg x10

5.Squat 50% 5Х1 (72.5kg) ,60% 5Х1 (87kg) ,70% 5Х5 (102kg) (35)

6.”Good mornings” (standing) 5Х5. (60kg x8, 70kg x6, 80kg x5x3)

You don't do Sheiko - Sheiko does you. Holy crap. There was so many sets today that I didn't want to do. However, I sucked it up and I'm happy I did. I'm pretty wiped now.

Aside: Haven't weighed myself in a few weeks but I look like I've packed on some lbs in my chest/shoulder region. Eating a lot as well too - not always clean either - but nothing ain't wobbling so its all good.

Al_Fernz

Kickboxing 2 hours

Decent little session.

Al_Fernz

Last Tuesday Night:

1.Deadlift till knees 50% 4Х1 (90kg),60% 4Х1 (110kg),70% 4Х2 (126kg),75% 4Х4 (135kg)

2.Bench press 50% 6Х1 (52.5kg),60% 5Х1 (63kg),70% 4Х2 (74kg),75% 3Х2 (79kg), 80% 2Х2 (85kg),75% 3х2 (79kg),70% 4Х1 (74kg),65% 5Х1 (68kg), 60% 6Х1 (63kg),55% 7Х1 (60kg) ,50% 8Х1 (52.5kg)

3.Flat dumbbells “flies”10Х5.

4.Deadlift from boxes 60% 5Х1 (110kg) ,70% 5Х2 (126kg) ,80% 4Х4.(145kg)

5.Squat “Scissors” 5+5Х5 - 42kg DB

6.Leg Raises 10Х3.

I recall this being tough.

Al_Fernz

Wed Night

Kickboxing 2 hours

Al_Fernz

Thursday

1.Bench press 50% 5Х1 (52.5kg),60% 4Х1 (63kg),70% 3Х2 (74kg),80% 2Х5 (85kg)

2.Squat 50% 5Х1 (72.5kg),60% 5Х1 (87kg) ,70% 5Х2 (102kg) ,75% 4Х5 (110kg)

3.Bench press 50% 6Х1 (52.5kg) ,60% 6Х2 (63kg), 65% 6Х4 (69kg)

4.Flat dumbbells “flies”10Х5 - 24kg

5.”Good mornings” (standing) 5Х5 80kg

Al_Fernz

This Morning:

Squat 72kg 5x1, 87kg 4x1, 102kg 3x2, 116kg 3x2, 124kg 2x4

Bench 52.5kg 5x1, 63kg 4x1, 74kg 3x2, 85kg 3x5

DB Fly 10x5

Close Grip Bench
60kg 8x5

Squat
72.5kg 5x1, 87kg 4x1, 102kg 3x2, 116kg 4x2

Stiffy Deadlift
100kg 5x5

Great workout. I wasn't happy with the first set of 85% squats. I made up for it by doing an extra set. An extra set in Sheiko....I must be mental.

Al_Fernz

Haven't had a chance to log all week.

Monday: Kickboxing 2 hours


Tuesday:

1.Bench press 50% 5Х1 52.5kg ,60% 4Х1 63kg ,70% 3Х2 75kg ,80% 3Х2 85kg , 85% 2Х3 90kg
First set @85% rubbish
Second set better
Third set easy

2.Deadlift 50% 4Х1 90kg, 60% 4Х1 108kg ,70% 3Х2 126kg, 80% 3Х2 135kg, 85% 2Х3 145kg
Easssssssy

3.Bench press 55% 5Х1 60kg, 65% 5Х1 70kg ,75% 4Х4 80kg

4.Flat dumbbells “flies”10Х5 22kgs - slow tempo

5.Squats “Scissors” 5+5Х5 - 1 set at 60kg, 1 at 70kg, 3 at 80kg
This exercise is not good for anything apart from hurting your knees.

Wednesday
Kickboxing 2hours

Thur

1.Squat 50% 5Х1 72kg ,60% 4Х1 87kg ,70% 3Х2 102kg, 80% 3Х6 117kg
So easy

2.Bench press 50% 5Х1 52.5kg ,60% 5Х1 65kg ,70% 5Х5 75kg

3.Flat dumbbells “flies”10Х5 24kg slow tempo

4.Close grip bench 60kg 8x5

5.Stiff leg deadlifts 100kg 8Х5.

6.Leg Raises 15x3

And that is the end of Sheiko.:) It took about 3 weeks to actually adjust to the shear volume of the sessions. In the last week it was handy enough. Squat and deadlift really feel strong. I'm thinking about switching back to a 5x5 for the next month or two.....

kevpants

Al_Fernz wrote: »

5.Squats “Scissors” 5+5Х5 - 1 set at 60kg, 1 at 70kg, 3 at 80kg
This exercise is not good for anything apart from hurting your knees.

What are they Al?

Al_Fernz

kevpants wrote: »

What are they Al?

Barbell lunges

Al_Fernz

Mish mash sesh

Bench
50kg x12
60kg x12
70kg 2x12, last set was 1x12(15second rest) x4 (15second rest) x2

Squat
Bar x12
60kg x12
90kg 3x12

Deadlift
60kg x12
100kg x12

Chin-up
BW x12
+15kg 3x8

EZ Barbell Curl
35kg 4x15 Slow reps for extra pump effects

Rev hyper/calf raise superset
15kg/40kg 3x20/20

Tricep pushdown
Full stack x12- (no rest) -2plates x12 -(no rest) -2plates x12(no rest) -2plates x12(no rest) -2plates x12
Followed by close hand push ups x10

Wow feel the pump. I think I'm going to lash back into the 5x5s next week.

Al_Fernz

Tonight:

Bench:
50kg 1x5
70kg 1x5
77.5kg 5x5

Military Press:
50kg 4x8

Incline Bench
60kg 4x12

Lateral Raises - Strict form
20lbs 3x12, 1x10

Close Grip Bench
50kgs 3x15

Tricep pushdown
Full stack 3x12

Close arm pushups
1x10

Good session.

daveywavey08

lookin good baby

Al_Fernz

daveywavey08 wrote: »

lookin good baby

Cheers mate. Still got a long way to go before I start breaking out the +100kg bench for reps tho.