Getting strong and possibly competing in Powerlifting.

brianthebard

Your squatting is progressing nicely man, are you going to try a single in the near future? Would be interesting to see what you could hit.

Casshern88

Im very intrested myself to see what my 1 rep max is.

I plan on testing it when i can squat 100kg 5x5. All going well i could be squatting that on friday and testing the 1rm on monday.

brianthebard

Maybe save the 1rm for Wednesday so? I dunno, someone more experienced could tell you better. Good luck with both goals.

Casshern88

Squat 97.5 kg 5x5
press 27kg 5x5
dead 110kg 1x5
chin 6kg 3x7
barbell curls 27kh 2x10

core

i completed all sets and reps for squats but i was not 110% happy with form may do that weight again on fri to be sure, i wasn't doing anything v bad but just want to be 100% sure ....

return of the presses this week shoulders are ok again.

Casshern88

After a week of no training due to sickness/lazieness im back at it,changedprograme to WSFSB

MONDAY ME DAY

work up to i set chin ups max weight

b.w. x8 , b.w.+5kg x5, b.w.+10kg x3, b.w. +15kg x5

d.b. bench 2 x 15 22.5kg ,15,15

cabel row (s.s.) face 40lbs each 4x8

d.b. shrugs 20kg 4x15

d.b. curl 2x 12.5kg 2 x10kg



enjoyed it, something diffrent, all though i did go and get smashed that night kinda felt like i undone my work but im back on wagon now.

Casshern88

Tuesday

skipped jump training

step ups d.b. 16kg 3x8
swiss ball bridge s.s. ham curls 90lbs 3x12
standing cable crunch 4x15 31.5kg

Casshern88

Thought id dig this log up as im back training and lifting reasonably heavy weights!

Prob about a yr since last logged but since then i did a cardio event gael force west , didnt do much weights during that time but for last 3 months benn doing WSFSB and strenght has gone through the roof, addded mass to chest shoulders back, for the first time i can properly see my traps. going to stick to the prog for another couple a weeks then do something else

anywhoooo

today

Bench 90kg 3x6
tri push down L14 3x8
chin up 5kg 3x6
21's

ab circut.

90kg bench serious pb i guesstimate a 1rm of 105 maybe.

im guessing my current maxes are haven't tested yet

150 dead
105 bench
Squat 100? - only started back squatting last week did 80 3x6 was hard need to get that way up.



and heres a vid of me deadlifting 135x6 last week
http://www.youtube.com/watch?v=P9fZDSiIQ-w

Casshern88

squat day today. literally only did squats did some foam rolling and hip mobility stuff before hand. only 2nd time squatting in about 6 months id say.

82kg 2x6 1x8

felt strong could have done 10 on last set heres vid of set 3.

http://www.youtube.com/watch?v=bz3hHh_AKvY

Casshern88

Today

Incline bench

20kg 1x10
40kg 1x6
60kg 1x3
80kg 1x3
90kg 1x7 PB


D.B. flat bench

38kg 1x8
1x7
1x4 - first time doing 38 's was using a Olympic dumbbell with Olympic plates so found it hard to control because of size of the things. want to do 40 by new year.

Bent over row

80kg 4x8

Over head press

40kg 4x8


Overall good session everything going in right direction.

itsallaboutheL

Casshern88 wrote: »

squat day today. literally only did squats did some foam rolling and hip mobility stuff before hand. only 2nd time squatting in about 6 months id say.

82kg 2x6 1x8

felt strong could have done 10 on last set heres vid of set 3.

http://www.youtube.com/watch?v=bz3hHh_AKvY

It's an atrocious angle but the movement of your right leg/knee scares the **** out me...

Inspector Coptoor

have to agree with L here, looks painful.
maybe try to sit back further into the lift and dont let your knees travel forward so much.

Casshern88

cool, i really think thats just some weird trick of the camera angle, but ill take vid from the front just to be sure next time.

Casshern88

decided to check deadlift 1rm today

went as follows

60kg x 10
100 x6
140 x 2
160 x1
170 x Fail - looking back maybe i gave up too easy

http://www.youtube.com/watch?v=fofIHPvuy4Q

165 x 1 PB :pac: - was a serious battle to get that first pull going but once i got focused i had it.

http://www.youtube.com/watch?v=DNgcJDXaj6o

And that was that, so taking my 1rm as 165, which im happy with want 180 by Feb though.

Sexynurse

Good lifting dude!!

justsomebloke

if you are thinking of taking up powerlifting would you not drop the straps and start using chalk

Casshern88

Joe the Santa wrote: »

if you are thinking of taking up powerlifting would you not drop the straps and start using chalk

it was fist time using straps ever just wanted to see how they felt have to get some liquid chalk for the gym defo

Casshern88

Squats ....


20kg x 10
40kg x 6
60kg x 6
90kg 3 x 8 PB ...:D

100kg 1 x 6 .... first time hit 100 on my squat felt strong , recon i could hit 120 for 1rm fresh.


was in a hurry so just did squats.

Casshern88

decided to test bench 1rm today

20kg x 10
40kg x 6
60kg x 4
80kg x 2
100kg x 1 :pac: first time hitting 3 figures
105kg x 1 better again
110kg x 0 got it half way up chest but couldnt lock out

107kg x 1

https://www.youtube.com/watch?v=DAyVXWTZ88U

tri push down L15 3 x8

chin up 7kg 4 x 6

overhead press 42kg 3x8

21's 10kg 3 sets

Parsley

you've got the exact same maxes as me, and are pretty much the same height and weight! hellloooo arch-nemesis

Casshern88

ha just had quick look at your log parsley , lets see who can hit the 200 dead first :P

Casshern88

something different today.
Went training with one of my mates who's competed in bodybuilding so went as follows chest and bi's

hammer strength incline bench worked up to 120 3x8 ish (did so much volume lost track of numbers)

hammer strength flat bench 80 3 x 8 ish

decline barbell bench 60 x 12, 70 x 8 80 x 6 60 x 20

d.b. flys 17.5 2 x 8


preacher curls 3x7
barbell curls30kg 3x6
hammer curls 17.5kg 3x8
1set of narrow chins to failure .

itsallaboutheL

Casshern88 wrote: »

hammer strength incline bench

WANT

RealistSpy

Nice 1rm bench Press Keep up the work.

Casshern88

RealistSpy wrote: »

Nice 1rm bench Press Keep up the work.

thanks

today:

2 sets wide grip pull ups x 10

Bent over row 80kg 3x8 , 60 x 12

hammer strength lat pull down worked up to 120kg 3 x 6 , 100kg x 6, 80kg x 6

tbar row 60kg 3x8

narrow grip lat pull down 3x8 L15

dips 2 x12

tri push down L15 3 x 8 followed by 3 drop sets .


hard session made harder by the fact that i was drinking last night , and the night before that now that i think of it....

got to try and limit my boozing currently going out drinking 2 -3 times week , while its a not even really affectioning my strength or even body fat , i just feel i would get better results if i went dry for a month.

RealistSpy

1 tip: After drinking try get a protein shake into you

itsallaboutheL

Casshern88 wrote: »

thanks

hammer strength lat pull down worked up to 120kg 3 x 6

Thats ****ing monsterous weight

Casshern88

Squats worked up to

100kg 3 x 6

60kg 1 x 20

RDL 90 3 x 8

Casshern88

seated smith machine over head press

70kg 3 x 8
60kg 1 x 12

Machine overhead press

55? 3 x 8

Shrugs using hammer strength bench 80kg 3 x 8

lateral raise 15kg 3 x 8 + few drop sets

rear delt raise 20kg 3 x 8


tri dips 2 x 9

skull crushers 20kg 3 x 8

Casshern88

just deadlifted today

worked up to 150kg 1 x 6 (no wrist wraps or belt)

that is all. felt good , grip on right hand (overhand) (mixed grip) started to give out by number 4.

video to follow when i get chance to upload

Casshern88

as promised

https://www.youtube.com/watch?v=fJGspxOsS9c