<Mod Snip>: Offensive term removed </Mod Snip> Regards...

cardio,shoot me

Fridays session

Went pretty well, couldnt find my camera for ages and when i did i had no batteries, so vid next session hopefully

Squats
92.5kg 3x4 Pretty good, i got my depth, made sure of it, my wrists where killing me tho, only reason i dropped the last rep on each set was my hands where too numb. Pushing back my hips is a pain in the bollox tho.
---
Deadlift
135kg 1x5 - got very carried away lately with deadlift weight .My form got pretty loose towards the latter reps, gonna stick out this weight for a while till im comfortable with form
---
Bench
65kg 3x5- weight flew up, finally found my most comfortable grip, ring finger on the the rings, i subconciously moved my hands there at the start so i kept them there, i was repping these at my 3x12 speed, really happy
---
Pull ups
3x? low enough, first set was wide grip,2nd was neutral,third where chins

Hammer strength seated leg curl
50kg 2x10
40kg 1x12-15 i think

Thoughts:
Grand day, nothing spectacular but i see bench prs soon

cardio,shoot me

Fridays session

Went pretty well, couldnt find my camera for ages and when i did i had no batteries, so vid next session hopefully

Squats
92.5kg 1x5 (felt really good, leaned back, weight on heels,im happy with it)
92.5kg 1x2or3(shoulder was aching under the bar, hadnt set up right
92.5kg 1x2or3(shoulder in agony this set)
92.5kg 1x1(better than before, still sore)
---
Shoulder press
50kg 3x6(no push press first rep, these just flew up, ill be moving up in weight or ROM next session, im currently just lifting to below the nose.
---
Power cleans
62.5kg 3x5- happy with these again, move up to 65kg next session, i was trying to be really explosive today
---
Abb pulldowns
stack 3x20, really sore

Cable rows
37.5kg 1x10 per arm
75kg 1x10 both
60kg 1x10 both (strict form)

Curlz
20kg-1x10, (more for the ego than anything)

Thoughts:
Good day aside from the squats, the first set i was set up really well, but i hurt my shoulder on the 2nd one so i decided to play it safe and go low reps, i wasnt comfortable taking my time repping them so i was rushing, didnt keep the form tight, the last rep was good tho

__________________

cardio,shoot me

This morning, feck all sleep, still good session tho

Squats
92.5kg 1x5 2x4 ( didnt wanna risk my form going lose)
60kg 1x20!, my first 20 rep set
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DEADlift (emphasis on dead)
135kg 1x5 ,sweaty as hell
---
Bench
67.5kg 3x5 ( could have done 3x7) was animal
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Thoughts:
Squats where good, 20 repper was eventful, tried to wipe away squat on rep 14 and i couldnt get my hand back under the bar for ages!. Then on the last rep my knees buckled re racking it and i almost cracked my forehead off the mirror
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Deadlift form was better, altho at this stage i was drenched in blood and sweat, my sweat pants had turned a different color and i had wiped chalk on my forehead to stop it getting in my eyes
---
Bench was good, there was this guy repping 140 beside me. was amazing! i really got into my grove today, im happy with my set up, altho i cant use leg drive cause the bench is too low and i get cramps when i try to move my legs out wide.

cardio,shoot me

Today

Squats
65kg 1x20 (fun)
90kg 1x1
100kg 1x1
105kg 1x1 (no belt on any of these)
---
Power clean and push press
Worked up to 65kg, gutted i didnt get 70
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Close grip Bench
60kg 3x5
---

Thoughts:
Kept it simple, I have made out a routine for this week while im choosing a new program.Squats where all to depth, 100% sure. The 100kg felt pretty easy, could have gotten 3 maybe. Im finally happy with squat set up, feet wider than shoulders by a few inches and grip is out at the plates, 20 reppers where fun, i dive bombed the 105 and back rounded slightly coming up cause the bar rolled when i started driving
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PC and push press was fun, so close to 70kg tho, 65kg took me 6 attempts tho!:eek:
---
CGBP was just there cause i couldnt think of what to do.

cardio,shoot me

Ok, next weeks plan!

Tuesday:
Main: Beltless Squats 70kg x 20 and singles all beltless
Deadlifts with belt 135kg 1x5-8
Assistance-Hammies and Abs

Thursday
Main:Belted Squats 95ish 3x5 and low bar work
Bench press 70kg 3x5 (i hope)
Assistance-Back and Biceps

Sunday:
Main: Beltless squats 75kg x 20 and singles. all beltless
Shoulder press 52.5kg 3x5 ( i hope)
Assistance- Hammies and abs

And thats the plan, i think its a pretty good one , anyone spot anything i left out please do tell.
My First time trying to structure an intelligent program

brianthebard

you could just go the whole hog and do the 20 reps plan? I think this is the basic plan:
http://www.bodybuilding.com/fun/irontamer5.htm

cardio,shoot me

i dont really feel like keeping up 20 reps tbh, just wanted to wet my toes in the water

itsallaboutheL

Smolov?

cardio,shoot me

oO, that could be interesting, or sheiko.....

itsallaboutheL

cardio,shoot me wrote: »

oO, that could be interesting, or sheiko.....

They both require serious powers of recovery, i remember Hanley talking about being in bits pretty much constantly

cardio,shoot me

I will deal with pains :P, if i commit to something ill do it, ive got pretty good recovery too

brianthebard

cardio,shoot me wrote: »

i dont really feel like keeping up 20 reps tbh, just wanted to wet my toes in the water

You only need to do it for four to six weeks but fair enough. Not being smart but I'm not sure you've been training long enough to benefit or need to do smolov or sheiko, as a beginner it seems best to not complicate things. I mean sometimes I wonder if 5/3/1 is too advanced for me....just my opinion.

cardio,shoot me

i was just lookin for something fun to do for a week so i decided to structure a random program lol

itsallaboutheL

cardio,shoot me wrote: »

i was just lookin for something fun to do for a week so i decided to structure a random program lol

Story of my life..

cardio,shoot me

haha,yea but i structured, you went in and acted the boll0x

itsallaboutheL

cardio,shoot me wrote: »

haha,yea but i structured, you went in and acted the boll0x

Ya think?

I think you'll find my training is reasonably well organised chaos:)

cardio,shoot me

Chao Ab Ordo!

itsallaboutheL

cardio,shoot me wrote: »

Chao Ab Ordo!

Backwards....You has it

cardio,shoot me

nah, i prefer that way

cardio,shoot me

Forearms...... fried!

cardio,shoot me

SQWATS:
70kg 1x20
singles to 100kg (way too tired for more)

Deadlifts:
120kg x3 from 10kg plates with no belt( felt piss)
135kg x8(belt on)
All these done in cons, wasnt arsed takin em off

Good Mornings:
worked up to 45kg in sets of 5

SLDL:
65kg- 2x8 (grip was going out the door at this stage)

Thoughts:
Forearms, Lower back, Hamstrings, all dead. that is all

cardio,shoot me

Well this week is gonna be hard cause i got tricked into working both days on the weekend, which means that i cant train, unless i can manage to get up one day at half 6 to the gym i could maybe squeeze in training.

cardio,shoot me

Sweet mother of divine jesus.


SKWAATS:
Warmy upies
95kg 3x5 with belt (got depth 2nd and third set, first was iffy)
Low bar work, wrecks my shoulders or wrists! or both!

Bench!
70kg 1x5---AT LAST IT HAS ARRIVED!!!!!
70kg 1x3 (no spotter, was good for 4)
70kg 1x5 (last one was spotter assisted, i wouldnt have got it)

KROCodile rows
27.5kg bells 3x20 per arm (first 8 reps where strict)
Pull ups

2x8 1x6 ( kipped slightly)

Thoughts:
Dear jesus kroc rows suck ass, so sore I had an upright position cause i had a stitch from all the water i drank in the gym

So delighted with bench, it had dropped off for a while and i hit it today while extremely tired

Squats where good after the first set, i was a bit apprehensive with the belt at first so i was going way to slow and i couldnt commit to depth then, next sets where better.

Pull ups are getting stronger.

cardio,shoot me

Couldlnt train this weekend, electric picnic meant i had to work overtime, hence was not able to go to teh gym between 10am and 9pm sat or sunday, and the gym isnt open before or after.., 5/3/1 tommorow, have to find boss arkies thingy !

BossArky

cardio,shoot me wrote: »

.., 5/3/1 tommorow, have to find boss arkies thingy !

At your service :cool:

edit - cannot believe how badly you spelt my username. Don't they have spelling on the curriculum anymore? :pac:

cardio,shoot me

i was close, fu, jeez it looks cool, your rep calculator puts me at a pretty high deadlift aswell, 135 x 8 equals 171, i wonder how accurate that is. Because if thats accurate, sweet! im gunning for 405 in february.

cardio,shoot me

Hey , feck, i set up the thingy completely for me, and then i saved it,now i cant find it lol!

EDIT: got it!

itsallaboutheL

I'm bored and hungover so i'm gonna Spam your Log

cardio,shoot me

haha, well im about to kick ass on a new program so fu

Parsley

cardio,shoot me wrote: »

im gunning for 405 in february.

You and me both!