Westside for skinny backstards III

Al_Fernz

BossArky wrote: »

Did you have a spotter?

Nope. I went down - knew I wasn't coming back up and then just kind of lowered myself onto the power rack.

BossArky

Good. There is something waayyy to kinky about having another guy standing that close behind you

Al_Fernz

12/7/2008

Squat
60kg 1x8
90kg 1x5
100kg 1x5
105kg 5x5 (106.6 if your getting technical and counting the 45's as 20.4)

Military Press
53kg 4x8

Stiff leg deadlift
60kg 1x12
90kg 3x12

DB Lateral Raises
14kg 1x8
12kgs 3x12

Leg Press
Plate 8 1x10
Plate 10 3x10
Plate 11 1x10

Seated Calf Raises
40kg 3x15

Hyperextensions
15kg 3x15

Hanging leg raises
3x20

Happy enough with this one. Squats felt strong although it was a bit of a struggle coming out of the hole on the last rep. Much better form than last week when I failed.

Military presses were great. The bar felt really light and it was the first time I've made 53kgs for 8 in each of the 4 sets. Hoping to increase these next week.

Did 10kgs less on the stiff legs by accident - I forgot what weight I did before but meh. The leg presses are getting easier too.

Took some NRG blast before the workout and IMO its class. Maybe it was a placebo effect or whatever, but I felt stronger and like I had more energy.

Spent 2hrs 30mins in the gym, but only because I was helping my little brother out. He's just learning how to squat and deadlift properly so I spent quite some time looking at his form and offering advice and help. He suffers from long femur syndrome like me so he's going to have to work extra hard getting his squat and deadlift form correct. His squat form was actually starting to look quite good in his last few sets. In the beginning he was struggling to even reach parallel with just the bar. However, once we added the 35 plates on either side his form was solid. He was getting decent depth (below parallel), had a nice arch in his back and wasn't tilting too much.

His deadlift form is atrocious and will need a lot of work. His posture is quite bad so he needs to start walking around with his shoulders further back. I also had him do some reverse hypers. Hopefully, this will help with his posture/posterior chain development.

Al_Fernz

14.7.2008

Kickboxing 2 hours

Sprained little toe. I need to rest this up. Only going to handspar for a while.

Al_Fernz

15.7.2008

Deadlift
60kg 1x8
100kg 1x5
120kg 1x3
140kg 5x5

Weighted Pull-up
16.25kg 4x5

Seated Row
L10 1x12
L14 1x8
L18 4x8

BB curl
40kg 4x12

BB Reverse Curl
30kg 3x12

Chin Up/Hammer Curl Superset
BW/20lbs 1 with 20 seconds up and 20 seconds down followed by 3xf (Don't know how many reps)

3 plates woo! Last few reps were tough on the 5x5 but I made em.

Al_Fernz

16.7.2008

Kickboxing 2 hours

Crap sesh. Felt drained and I didn't want to push it too far since the toe is still sore.

Its my little toe and it was made worse on Tuesday night. It was healing nicely. Then I got up during the night to go to the toilet. Half asleep I knicked it slightly of my doorframe - oh the pain

Al_Fernz

17.7.2008

Bench Press
60kg x6
80kg x3
85kg 5x5

BB Incline bench
60kg 4x8

DB fly
40lbs 2x15
50lbs 2x12

Close Grip BP
50kg 4x8

Cable Pushdown
Stack 4x12

Tricep Kickbacks
14kg 4x12

Shockingly good. Didn't think I'd make the 85kg 5x5. All the reps were solid too. Very happy with the bench progress lately:)

Al_Fernz

19/7/2008

Squat
Bar 1x8
60kg 1x8
90kg 1x5
100kg 1x5
107.5kg 5x5

Military Press
53kg 4x8

Stiff leg deadlift
60kg 1x12
93kg 2x12, 1x15

Seated DB Press
50lbs 3x8, 1x7

Leg Press
Plate 8 1x10
Plate 11 2x8, 1x10

Seated Calf Raises
40kg 3x15

Hyperextensions
15kg 3x15

Another good session. I'll be throwing an extra 2.5kgs on the bar for the squats and military presses next week.

Weighed myself for the first time in ages this morning. I'm 79.4kgs which represents a slight increase. I'm very happy with this because I don't appear to have gained any fat and my lifts are stronger. Slow and steady wins the race - just ask the hare!

Al_Fernz

21/7/2008

Kickboxing

Decent session. Feet a bit sore and my little toe is still sprained or something . Just did hand sparring.

Al_Fernz

22.7.2008

Deadlift
60kg 1x8
100kg 1x5
120kg 1x3
140kg 5x5

Weighted Pull-up
17.5kg 5x5

Seated Row
L10 1x12
L14 1x8
L18 3x8

BB curl
40kg 4x12

BB Reverse Curl
30kg 3x10

Chin Up/Hammer Curl Superset
BW/12kgs 3xmax reps

Happy enough with this session. I didn't feel like increasing the weight of the bar for the deadlifts. TBH my form was a bit sloppy last week and I wanted to rectify this. I did. The first two sets were tough but the final three were fine. The rest of the session was very tough because of the sevre heat in the gym. It was very humid and I found the last few exercises hard to get through. I was covered in sweat after too.

Al_Fernz

23.7.2008

Kickboxing - 2hours

Very hot so I sweated like John Candy in a sauna. Decent enough session - could only handspar because my little toe is still sprained. I still don't know why this is taking so long to heal.

Al_Fernz

24.7.2008

Bench Press
60kg x6
70kg x5
80kg x3
87.5kg 4x5, 1x4 -failed on 5th rep

Close Grip Bench
50kgs 1x12
52.5kgs 1x10
57.5kgs 1x10
60kgs 2x10

DB Decline
26kgs 4x10

BB Incline bench
60kg 4x7*

Cable Pushdown
Stack 2x12
Dropset Stack x10, Plate 13 x10, Plate 11 x10, Plate 9 x10, Plate 7 x10

Close arm pushups
3x10

Someone post a fail pic! I knew that I could only take this bench so far before I failed. That day is on us. Looking back retrospectively I am very happy with my bench progress lately. Considering that I did 87.5 for 3 as a max a few weeks ago - I regard this as decent progress that I was able to get this for 4x5.

The rest of the session was OK. A bit tougher than usual because I was rushed so I took less time in between sets. Rushed because I was going to "The Dark Knight" - which I have to say is the best movie I've ever seen......

Al_Fernz

19/7/2008

Squat
Bar 1x8
60kg 1x5
80kg 1x5
100kg 1x3
110kg 5x5

Military Press
60kg 1x4, 1x3
53kg 2x8

Stiff leg deadlift
60kg 1x12
93kg 1x8
100kg 3x8

Seated DB Press
22kgs 2x12
24kgs 2x10

Leg Press
Plate 8 1x12
Plate 11 2x8, 1x10

Seated Calf Raises
50kg 3x15

Hyperextensions
15kg 3x20

Hanging leg raises
3x15

Cool session. The bar for the squats actually felt lighter this week. My form was solid and all reps were nice and low - lil jon low YEAH!

The rest of the session was fine.

Al_Fernz

Kickboxing 1hr 30mins

Bad session. Im knocking this training on the head until my toe is fully healed. I think I'll skip Wednesday and see how I goes.

Al_Fernz

I'm going to work of the following template for the next few weeks and see how I get on.

I'm basically subbing on pyramid style lifting for the 5x5s. The rest of the workout will remain pretty much unchanged.

Hugh Mongus

Hey man, you and your damn pyramid schemes! Out of curiosity, have you tested your true 1RM? The program looks very interesting. So the way it goes is that you use your actual 1RM in week 5 and use the first four weeks to get into the groove of single rep sets? I ask this because obviously your 1RM for the first few weeks is not your "actual" 1 RM if you get what I'm saying. Oh and where did you get that program?

Al_Fernz

I have another sca....I mean investment opportunity - if you don't like pyramid schemes. Just give me your name, address and all your credit card numbers. If one of your credit card numbers is lucky you get a prize .

I've never tested my 1 RM before. The plan is to hit my goals in the last week.... and I would say the first two weeks will be fairly handy.

Just to give you an idea here are my current PBs.

Bench - 87.5 4x5

---

going for 100kg x1
Squat - 117.5 1x3

---

going for 127.5kg x1
DL - 150kg 1x3

---

going for 157.5kg x1

These are probably not out of my reach - but they will not be easy to get either IMO.

I took the template from here:
http://www.strengthcats.com/pyramidpower.htm

The picture with a cat wearing sunglasses sold it to me.

gabgab

Hey Al great log, always entertaining reading :pac::D:D. Keep up the good work man,

Al_Fernz

As the pharaohs said let the pyramiding begin!

Deadlift
72.5kg 1x8
92.5kg 1x6
110kg 1x4
125kg 1x2
137.5kg 1x1
145kg 1x1
147.5kg 1x1
130kg 1x3
117.5kg 1x6
110kg 1x10

Weighted Pull-up
16.25kg 5x5

DB one arm row
22kg 1x12
32kg 1x10
42kg 2x6,1x5
32kg 1x10

Lat Pulldown
Plate 12 1x12
Plate 14 2x10

BB curl
40kg 4x12

BB Reverse Curl
30kg 3x10

Chin Up
15kgs 2x8
BW 1x10

First day went fine. All reps on the DL were solid.

First time doing one arm rows too. Good exercise.:pac:

Al_Fernz

No kickboxing tonight. I want to rest this little toe up.

Cycled to and from work tho - about 20km.

I hate drivers when I cycle, yet I hate cyclists when I drive. I'm really confused, or maybe I just one big angry bastard.

Al_Fernz

Bench Press
40kg x8
60kg x6
65kg x4
75kg x2
82.5kg x1
87.5kg x1
90kg x1
80kg x3
70kg x6
60kg x10

Close Grip Bench
40kg 1x12
50kg 1x12
60kg 3x10

BB Incline bench
60kg 4x12

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

DB tri kickbacks
14kg 3x15

That was waaaaaaaay to easy. I think I underestimated myself big time with this plan. I might even skip a week and go onto week 3 next week. 90kg went up and down without any real effort. It felt really really light. The rest of the session was grand- sure I had lots of energy anyways even though I was pondering what to do next week...

Hugh Mongus

Al_Fernz wrote: »

That was waaaaaaaay to easy. I think I underestimated myself big time with this plan.

I thought so too when I looked at the Excel sheet. With 87.5kg 4x5 for your best bench, I don't think you should have much of a problem hitting 100kg x 1 next week tbh. Maybe it would've been best to do max testing for week 1 and then work off those maxes for the next 4/5 weeks. Anyway, best of luck with whatever you decide and keep up the good work.

Al_Fernz

Yup, I'm kind of starting to think that myself. My "spotter" for the bench reakons I could hit 100kg for at least 3 reps in the last session.

I'm a glass half empty kinda guy and I may have underestimated myself here. Ah sure I'm going to try and do 95 in my next session. It was my new years goal to bench 100kgx1 this year. So for me anything above is going to be a bonus....

Al_Fernz

Squat
60kg x8
75kg x6
85kg x4
100kg x2
110kg x1
115kg x1
120kg x1
105kg x3
95kg x6
80kg x10

Military Press
55kg 5x5

Stiff leg deadlift
90kg x15
100kg x12
105kg 3x12

Seated DB Press
22kgs 1x12
24kgs 3x10

Leg Press
Plate 8 1x12
Plate 11 3x8,
Plate 12 1x6

Seated Calf Raises
50kg 3x20

Hyperextensions
15kg 3x20

Hanging leg raises
3x15

120kg was handy enough. I'll probably try and get 125kg x1 next week. The rest of the session was enjoyable. My high reps stiff leg deadlifts have improved quite a bit in terms of weight, grip and ROM. I was checking my reps in the mirror and I'm able to now tip the weight off the ground with perfect form (i.e. legs straight with nice arch in back).

As a guy who does kickboxing I would rate flexibility quite highly. The improvement in this exercise has also really helped my hamstring flexibility. I would highly recommend them for anybody looking to increase there hammie flexibility and iron out any potential muscle imbalances..

Al_Fernz

Deadlift
60kg 1x8
100kg 1x6
110kg 1x4
120kg 1x2
140kg 1x1
150kg 1x1
152.5kg 1x1
140kg 1x3
130kg 1x6
110kg 1x10

Weighted Pull-up
15kg 1x5
16.25kg 1x5
17.5kg 3x5

DB one arm row
22kg 1x12
32kg 1x10
42kg 2x6
44kg 2x4

BB curl
40kg 1x12
42.5kg 2x10
40kg 1x12

BB Reverse Curl
30kg 4x12

Chin Up
BW 3x12

Fine.

Al_Fernz

Bench Press
60kg x8
70kg x6
80kg x4
85kg x2
90kg x1
100kg x1
90kg x3
80kg x6
70kg x10

BB Incline bench
60kg 1x12
62.5kg 3x12

Close Grip Bench
50kg 1x12
60kg 3x10

DB Fly
40lbs 1x15
20kgs 1x15
22kgs 1x15

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

Close arm pushups 3x10

Very happy with that 100kg bench. The 90kgx1 went up very easy and there was a set of 20s beside the bench just calling me. I could resist. The lift itself was grand. Had a bit of a sticking point halfway up the lift but you get that sort of thing.

Al_Fernz

Squat:
Bar x8
60kg x8
80kg x5
100kg x3
110kg x1
120kg x1
125kg x1
130kg x1
135kg x1
137.5kg x0
100kg x6
80kg x15
80kg x10

Military Press
52kg x6
57kg 2x5
60kg x3

Stiff leg deadlift
60kg x12
110kg x6, x4, x3

Seated DB Press
22kgs 1x12
24kgs 2x7

Seated Calf Raises
45kg 3x30

Hyperextensions
15kg 3x20

Hanging leg raises
2x15

I don't want to go through with my plan as I have attached above. Doing singles is boring IMO. So I don't know how I'm going to change things up next week.

Anyways the testing went fine today. I had no idea what my 1 rep max was before at least I know now. Very happy with 135kg for squat based on my experience, weight and height.

The rest of the session was a drain. I couldn't grip the bar on the stiff leg deadlifts and the rest of the lifts were laboured, very very laboured.

I'm going to try and get a 1 rep max for deadlifts on Tuesday. After that I'm not sure what kind of routine I should do. I wouldn't mind following something more mass orientated for the next few weeks so if anybody has any suggestions I would love to here them.

Peace out,

Alan

Al_Fernz

Kickboxing - 2 hours

Al_Fernz

Deadlift
60kg x8
100kg x5
120kg x5
140kg x1
150kg x1
155kg x1
160kg x1
165kg x1
170kg x1
140kg x6
120kg x10

Weighted Pull-up
10kg 4x8

DB one arm row
22kg x12
32kg x10
42kg x6
50kg 2x3
28kg x12

EZ BB curl
40kg 3x12
30kg x15

BB Reverse Curl
30kg 4x12

Chin Up / Hammer Curl superset
BW/14kg 2x12

Hit 170 up on the Deadlift tonight. I am happy with my strength gains. Don't know what way to take my training now. Will take a few days off to think about something. Any suggestions are more than welcome.:)

Al_Fernz

Yesterday:

Kickboxing - 2 hours

Managed to spain my toe by kicking some lad in the eye. However, the main thing is that I got him more than he got me.

Today and tomorrow:
Cyling to work : 10 km a day.

Doing my bit to save the world.