Packing it on

corribdude

Squats
50x5
65x3
82.5x3x10

Deadlift
70x3
90x2x10

Chins
BW x 10
BW x 10

corribdude

Bench
25 x 5
47x 3
59 x 2 x 10
59 x 5
57 x 5

Press
25 x 3
37 x 4 x 8

Dips
BW X 2 x 10
BW x 16

Some rotator cuff work

corribdude

Squats
50x5
70x3
85x3x10

Bench
27x5
42x3
52x1
65x1
68x1
70x1
62x7

(Escalated Density Training)
Weighted Dips BW+8kg
Rows 50kg
---80 reps in total in 15 minutes

Leg Raises
25x2

corribdude

Well todays session was unmitigated disaster. I'm not even gonna post up reps/sets it was that bad. Wanted to switch things up as I've been doing 3x10 on all exercises for the last while so decided to try rest pauses and dumbbell presses for the first time. Well my form went to sh1t and I was so wiped I wasn't even able to do one dip after two sets of rest pause db presses and dips are normally my best exercise. Did one set of military presses and threw in the towel. Fúcking disaster I dont see myself attempting rest pauses again for a long long time. I've decided to just keep it simple and go back to the starting strength routine, albeit doing 3x10 on squats and 5x5 on bench.

corribdude

Deadlift
47x5
67x3
82x3
95x2x10

Military Press
25x5
32.5x3
40x5x5

Weighted Chins
6x2x8

Good Mornings
40x10

Leg Raises
3x25

corribdude

Squat
55x5
70x3
87.5x3x10

Bench Press
27x5
37x3
47x2
58x5x5

Row
35x5
50x5x5

Weighted Dips
BW+9kgx2x8

Plank

Rotator Cuff

Made a fairly decent improvement in my bench technique today, finally understand what it is to have a solid base by retracting your shoulders, pulling them towards your feet and raising your ribcage. I had been also incorrectly been flaring my elbows. Hopefully this will take me to 70x5x5 before stalling again.

corribdude

Deadlift
47x5
67x3
87x2
97x1
110x3x5

Military Press
30x5
42x5x5

Assistance -
Romanian Deadlift
30x5
50x10
60x10

Muscle Clean and Push Press
30x3
40x3x4 (weights kept coming loose after 3 reps)

Weighted Chins
6.5x2x8

Leg Raises
3x25

Pleased with the deadlift today, beats my previous best of 100x1x5, felt good for a fair bit more too.

FunkZ

Well fcukin' done on the Deads man!

corribdude

Cheers horse, in good form this evening after 'em feels like im after lifting some semi-respectable weight. It's a long way from when I gave up deads in my second week of doing em after failing to get 5 reps at 55kg, yes you read that right lol.

corribdude

Squat
40x6
60x3
80x2
90x3x10

Bench Press
27x5
47x2
60x5x5

Row
35x5
52x5x5

Dumbbell Floor Press
44x2x10 3 sec pause at bottom

Weighted Dips
BWx2x8 3 sec pause at bottom

Rotator Cuff

corribdude

Deadlift
47x5
67x3
87x2
102x1
115x3x5
(just realised my warmup procedure isnt great, gonna switch to 70, 95, 110 for next session)

Military Press
30x5
44x5x5

Assistance -
Romanian Deadlift
30x5
55x3
70x2x8

Muscle Clean and Push Press
30x3
45x5x3

Leg Raises
3x25

Barbell Curls
25x5

Reverse BB Curls
26x5
27x5
30x5

Plank

Form was a bit sloppy on the last set of deadlifts but going to keep going 3x5 til I hit 125 then drop to 105kg for sets of 10 to sort out form, working back up to 125.

kevpants

corribdude wrote: »

Deadlift
47x5
67x3
87x2
102x1
115x3x5
(just realised my warmup procedure isnt great, gonna switch to 70, 95, 110 for next session)

Deads are growing by the session. Warmups don't look too bad, first set's a bit light but then again you've gotten better at pulling. Don't be tempted to go too heavy on them, first set of 5 should be 50% is of your 1RM. You should be warm but not tired when you get to the heavy stuff.

corribdude

Bench Press
27x5
40x3
54x3
62x5x5

Pause Bench Press
45x3x8

Weighted Dips
BW+10 x10
BW+10 x7

Pause Squats
70x2x10

Glute Ham Raise (3x6)
3x6 (DIY effort using barbell on the floor, couldn't hold myself static all the way down and had to push with my arms when coming up off the floor, hamstrings need alot work, as I thought)

Row
45x4
54x5x5

Jump Pushups (3x8)

Rotator Cuff

Plank

corribdude

Deadlift
60x8
80x4
100x2
110x3x5
(Kept weight the same as last session as Im switching to conventional stance)

Military Press
Bar
30x4
46x5x5

Assistance -
Romanian Deadlift
30x5
55x3
75x3x5

Muscle Clean and Push Press
35x3
50x5x3

Chinups
BW+15kg x3x4

Reverse BB Curls
32x5

BB Curls
30x5

DB Hammer Curls
18x5

Leg Raises
2x25

High rep chins are my least favourite exercise, I even skipped em last week, so from now on it's gonna be low reps high weights. Been trying to decide on an exercise to get the gunz up to scratch, think I'm gonna go with db hammer curls and maybe reverse bb curls, for some reason normal bb curls feel like they are gonna snap my forearms.

corribdude

Bench
32x8
47x3
55x2
64x2x5
64x2 WTF
58x5

Front Squat
25x3
65x3
70x3x5
First time doing these, found em way tougher than regular squats

Row
45x4
56x5x5

Glute Ham Raise
3x8

Assistance -
DB Bench Press Paused (half ROM)
44x8
44x6

Skullcrushers
22x2x10

Rotator Cuff

Plank

corribdude

Muscle Clean & Press
25x5
35x5
45x2
50x3x5

Weighted Dips
BW x 3
BW + 20kg x 3 x5

Raised Push Ups with 3 second pause at bottom of each rep
2x8

Leg Raises
2x25

Rotator Cuff

Static Stretching

corribdude

Decent enough first session back, short and sweet which is what Im looking for. I dont have the motivation for 1.5 hours workouts at present so my plan is to do short sessions comprised of 2 compound exercises 5-6 days a week and then throw in an assistance exercise or two if I feel like it. Im dropping the bench press as I cant seem to keep my form locked in tight without a spotter unracking it for me and 4 times out of 5 I dont have one. Gonna be doing weighted dips instead which I much prefer anyway. I also dont know what to do about the squats, I'm doing 90kg for 3x10 but I dont feel comfortable going any higher without a proper squat rack in case something goes wrong.

corribdude

Deadlift
60x5
80x4
90x3
100x3x8

Bent Over Row
30x5
45x3
55x5x5

Reverse BB Curl
30x2x5

Hammer Curl (Negatives)
20kgx5

Plank

Static Stretches

7 minutes on exercise bike

corribdude

Military Press
Barx5
30x5
48x5x5

Weighted Chins
BWx1
BW+20KGx3x3
BW+20KGx2

Pause Push Ups
3x8

supersetted with

Hammer Curls
15x3x5


Hammer Curl (Negatives)
20x3

Rotator Cuff

Static Stretches

Jimmy Bottlehead

Whats stats are ya now, man?

corribdude

Well I don't know any 1RM's but here's my bests on the major exercises

Deadlift        115x3x5
Squat            90x3x10
Bench            64x3x5
Military Press   48x5x5
Row              56x5x5
Chins            BW+20x3x3

My bench is pretty bad, Im hoping that it'll go up without even training it as I've dropped it for exercises that I much prefer and have much better form on.

corribdude

20 Rep Squats
45x5
60x4
70x20

DIY Glute Ham Raise
3x8

Leg Raises
2x25

Static Stretches

corribdude

Hang Clean & Press
25x3
40x2
52x3x5

Weighted Dips
BWx2
BW+22kgx3x5

Triceps Extension
22x3x10

Static Stretches

corribdude

Weighted Chins
BW+21KGx4x3

Reverse Barbell Curls
32x5

Hammer Curl (Negatives)
20x5

corribdude

Hang Clean & Press
25x3
40x2
54x4x4

Weighted Dips
BWx2
BW+23kgx3 (Had to stop as shoulders were in definite danger of injury, gonna have to move the dips to another day as shoulders just cant take it after the clean & press)

Weighted Raised Pause Push Ups
BW+5x3x8

Triceps Extension
23x3x10

Static Stretches

corribdude

Deadlift
67x5
87x4
97x3
105x3x8

Bent Over Row
47x3
57x5x5

Good Mornings
35x8

Good Mornings
45x3x8

supersetted with

Hammer Curls
17x3x5

Hammer Curl (Negatives)
22 kgx5

Plank

Rotator Cuff

Static Stretches

corribdude

Military Press
Barx5
30x5
50x5x5

Weighted Chins
BW+22KGx3x3
BW+22KGx2.5

DB Bench Press with 3 second pause between reps
34x5
44x5

Hammer Curls
17x2x5
supersetted with

Leg Raises
2x25

Rotator Cuff

Static Stretches

corribdude

20 Rep Squats
45x5
65x4
75x20

DIY Glute Ham Raise
2x8 (Didnt get time for a third set)

Static Stretches

Hoping to get all the way to 100kg with the 20 rep squats without resetting. Handy enough at the moment, think Ill start feeling it when I get to 90kg.

corribdude

Hang Clean & Press
25x3
45x2
56x4x4

Weighted Pause Push Ups
BW+7.5x3x8

Triceps Extension
24x3x10

DB One Arm Floor Press Negatives
37x5

Rotator Cuff

Static Stretches


Form was terrible on the hang cleans, gonna drop the weight back a bit next time and focus on form.

corribdude

DIY Glute Ham Raise
3x8

Weighted Chins
BW+15x2x6
BW+15x4

Superset
Good Mornings
45x2x8

supersetted with
Hammer Curls
17.5x4
17.5x3

Static Stretches