my log part deux...

the drifter

right ill try this again because im hoping it will keep me motivated..

last week sucked big time because im pi**ed with my weight and did the stupid thing of dropping cal right down to about 1400 a day..to put that in terms if i was on a velocity diet that would be my recommened minium.Anyway after friday night session i got a right bitchin and some good advice of Hanley over on msn...so here we go again...

Stats:
95kg this moring..15.1 stone
Squat 162.5
deadlift 180--old stat hasnt been tested in ages
bench 132.5--old stat hasnt been tested in ages

Aims 10 weeks to holidays 19th August...
89kg 14.0 stone
squat 170+
deadlift 190+
bench 135+

Im going to be following a similar diet to Hanley

M1 - Special K and a chicken breast
M2 - Chicken breast, 1 slice of brown bread, 2 dessert spoons of peanut butter
M3 - 50g whey, 50g dextrose, 10g glutamine, 5g creatine, 2g AAKG
M4 - Meat, small bit of potato, veg
M5- 50g protein, 20g oats
M6 - Pint of milk, 25g protein

somewhere in the region of 2700 cal a day...

went shopping on friday night..22 pieces in chicken..man i got some weird looks..

anyways

Saturday

Deadlift 5x5 @142.5kg--PB
Glut ham raises 4x6 with the training bar(7.5kg) behind my head..
Rev hypers +7.5kg 4x8
declined situps 4x8

thoughts 142.5 was easy form was good and didnt find any set majourly hard..gonna hammers 5x5 up to 150 in 2.5kg gains see how i go..

I expect a good slap from anyone who sees this log lacking as im seriously distracted these days and need to focus again...

the drifter

Sunday

bench!

2 board press

warm up

60x5
80x5
100x3
boards
110x3
117.5x3
122.5x3
127.5x1
132.5x1
137.5x1

chin ups

6 sets of 3

one arm rows 4x8 @26kg

barbell tricep extensions to the chin...30kg 4x8

hammer cursl 4x8 20kg

thoughts

happy days with the 137.5 today 2.5kg over last week and shaping up for the 140 next week..ill drop to one boards then and go the same route till i hit 140.. I HATE CHINS and suck at them so just doing them to try and get better at them.

loving the diet chicken fro brekkie rocks..and these birds were onto something with the special k...

Hanley

Surely you meant you're just copying my diet directly....??

you might need to run the carbs down a little bit lower, you might not... just gotta try it out and see. I plan on taking mine down a bit over the next few weeks anyway.

the drifter

Hanley wrote: »

Surely you meant you're just copying my diet directly....??

you might need to run the carbs down a little bit lower, you might not... just gotta try it out and see. I plan on taking mine down a bit over the next few weeks anyway.

well ya clearly im just copying it on your advice!!:D:D well ill give ti a couple of weeks and see if i need to adjust then...

Anyways Squat this evening...lets hope im back in form...

gabgab

Good man yourself Drifter,

Strong lad by the looks of things so just keep it steady and your laughing, keep it up,

Nice signature by the way,

the drifter

Cheers gabgab..

SQUAT!!!
60kgx5
80kgx5
100kgx5
120kgx3
130kg 6 sets of 3

still leg deadlifts
5x5 @ 90kg

rev hyps
4 sets of 8 @bodyweight

glut hams
4 sets of 6 paused to parrallel @ bodyweight

core
leg raisses
3 sets of 8

Thoughts: right since holidays 3 weeks ago my squats been crap..just havent been hitting it. The lad i was training withs gone to usa so ive no decent spotter and im convienced its a confidence issue with the squat. But ive sent some mails so hopefully ill have some new training partners soon.. the 130 is 5kg off my pb so im gonna go try equal my pb next week @135 then push onto 140...

the drifter

swiming... 15 lenghts of 25m pool breather between each cause im not fit...

went home then...had to cut my lawns...joys of home ownership

the drifter

Chin ups

6 sets of 4...

lat pull downs

8x4 @ 100lbs

seated dumbell shoulder press
4x8@26kg

one arm row
4x8@ 28kg

tricep dumbell declined pullovers
4x8@ 14kg


Thoughts: chins were grand getting stronger. my lats are my weak point on the mo so just going to work on them...

the drifter

swiming... 15 lenghts of 25m quick sauna....

Deadlift tommorow and some heavy singles on squat....also weigh in in the morning...wonder will i have dropped anything

the drifter

bang on 15 stone a few min ago so down a pound..meh its a start was hoping for more really..

Al_Fernz

the drifter wrote: »

bang on 15 stone a few min ago so down a pound..meh its a start was hoping for more really..

A little down is a lot better than too far down, no change or increases in weight. Don't be too disheartened.

No excuses - give it socks deadlifting and squatting tonight!

Malteaser!

the drifter wrote: »

swiming... 15 lenghts of 25m quick sauna....

Deadlift tommorow and some heavy singles on squat....also weigh in in the morning...wonder will i have dropped anything

How come you're deadlifting and heavy squatting tonight?? Will ya not be knackered??

the drifter

im only going to work to 80 or 90% of my max...its more to help with confidence with the weight on my back than anything else prob only be like 5 singles anyways

its just something im gonna try as i was squatting 2 days a week when i was doing the westside program

the drifter

deadlift
60 x5
100x3
120x3
140x3
150 5x5--PB

Squat
60x3
100x1
120x1
130x1
140x1
150x1

clute ham raises

5x5 + technique bar(7.5kg)


rev hypers

4x8 + 5kg

core

some fance thing with dumbells..ill dig out the proper name later

thoughts: im shattered...the forst 4 sets of deadlift were fine..the last nearly killed me..this is my max at 5x5 for now..i may go 5x3 foe 3 weeks next and work up to 160...
squats were fine..12.5kg away from my pb after doing deadlifts im happy with as i wasnt pushing myself at all on them..

Hanley

Nice going!!

Might I suggest not dropping to 5x3 and instead going to 3x5 with maybe 155? The general progression I followed was that when 5x5 got too hard I dropped to 3x5, and when that got too hard I went to one all out set of 5.... It worked really well for me!

the drifter

ya thats what i meant dude.. 3 sets of 5 at 155... im well happy with the 150

the drifter

So i attempted a bench session yesterday...due to a number fo factors it just didnt happen...so i wrote it off...

went for a swim yesterday evening 20 lenghts of the pool....refreshin..

SQUAT this evening...

the drifter

SQUAT!!!

60x5
80x5
100x5
120x3
135 6x3

step ups high box
4x8 with 40kg on the auld back

rev hyps
4x8 bodyweight

core
leg raises with medicine ball...
3x8...

Thoughts: the 135's were fine up until the last set...horrible...im undecided whether to push for 140 next week or to change again as this is my 3rd week at these. decisions decisions...

the drifter

swimming

24 lenghts of the pool done 2 at a time.. im happy enough with that..

the drifter

right missed my session last night ****ty day in work...fight with the boss and the 1287 alarms coming in at 5:15...i started the velocity diet on tuesday and weighed in @ 14st 13lb this morning...my officall weekly weighin is not till tommorow morning though so hopefully ill be 14st 12lb although most of thats prob not actuall weight loss....

the drifter

swam last night nothing major to report 14st 13lb this morning....and im very sleepy...deadlift this evening..

the drifter

right...im writing this week off..

deadlift aim 155 5x3...

got 4 on set 1
3 on set 2

then gave up and went to singles...pulled upto 180...

squatted in singles up to 150 then..

thoughts...squats were easy...
deadlift..i dunno ive clearly gotten stronger...180 equals my pb...and ive no doubt there is more there..but im really struggling on lock outs..im thinking i might do 3 weeks of pin pullsfrom just below mu knees as this was where i was getting stuck on the 155's aswell....any thoughts people?

the drifter

right...

chin ups... 6 sets of 3

standed milatary press
5x5 @ 45kg

seated rows..

4 sets of 8 @ 130lbs

triceps...not sure what this is called.. basically using the eze curl bar pull it ip to your chinfrom waist position

4 sets fo 8 @ 27kg

bicp curls with eze

4 sets of 8 @ 27kg

we got the sled out then for a bit of craic...

10 30m sled pulls @ 100kg

the drifter

right SQUAT!

60x5
80x5
100x3
120x3
130x3
140x4
140x2
137.5x2

i dunno whats going on...ive lost my mojo after hitting 135 6x3 last week i thought id have least felt ok in the 140 today..my head hasnt been with training the last week and im finding it very hard to focus on it. the slightest little thing puts me off my goals lately....i really dont know where to go from here...the first set @ 140 was easy i could have done a 5th rep and a 6th if id wanted... the second from the word go it just wasnt there...

the drifter

gone fishing back sunday.....aka my shoulder did that ouch thing again...

the drifter

20 min interval cycle
20 min interval cross trainer
some stretching
shoulder seems fine again now..might train tommorow evening with it and see

the drifter

right went for a swim yesterday evening 15 lenghts

today

chin ups
6x3

pushups legs elevated
4x10 + 15kg plate

face pulls
4x10 45lb

tricpes barlell extensions to the chin
4x8 @ 27.5kg

sled pulls..

10 20m sled pulls with 50kg and 30 sec rest between each.

thoughts: happy out shoulder is mint slef pulls were horrible!!

start my new 7 week cycle tommorow so happy days

the drifter

im still here..and training alot..but i introduced my laptop to my fireplace much to the discust of my boss...so while i wait for the nice people od dell to hurry a new one to me i have limited interweb access so ill update ata later date...

the drifter

Bench ME

60 x5
80x5

1 board
100x3
112.5x3
117.5x3
122.5x1
127.5x1
132.5x1

t-bar rows
50x8
60x8
65x8
65x8

declined triceps with 16kg dumbell
4 sets of 8

hammer curls
18kg 4 sets of 8

thoughts: week 1 bench was easily 117.5 for 3 was nice..122.5 next week hopefully really suprised at how strong the t bar rows were having not done them in a while.. i think the few weeks away from them did me good...

im also thinking of doing the ipo bench comp in september.i need comp practice its been too long since i competed

food time now..

the drifter

right yesterday

20min interval run on threadmill 1 min 8km 1 min 4km
10 min in cross trainer


yesterday evening

20 lenghts of the pool


deadlift in 45 min time...ill update later

the drifter

squat
60x5
50x5
100x3
120x1
130x1
140x1
150x1

rack pulls from just below my knee
100x3
120x3
140x3
150x3
160x3

glute hams
4 sets of 6 + 10kg

some core stuff after that