back to basics

newby.204

Going to test my maxes tomorrow for bill starrs(madcows) 5x5. Having pr!cked around for long enough i want to give the training some direction, because it hasn't stagnated, its going ****ing backwards, having looked at my own log my lifts are down on 4 months ago.

the plan is gym x3/week going to do 12weeks and re-evaluate the lifts and cardio, because i dont like the onset of the michelin man look, will be 2mile x2/week with a BW metcon at the end, and sprints/hiit x2/week.

This needs to be done as im not happy where i am at the minute and its about time to get back on track, will post maxes tomorrow for Squat, Deadlfit and Bench.

newby.204

did my maxes today, not happy but here they are

squat 107.5kgx5(est. 1rm 120kg)
bench 80kgx5(est. 1rm 90kg)
row 82.5kgx5(est. 1rm 92.5kg)
deadlift 122.5kgx5(est. 1rm 137.5kg)
o/h 50kgx5(est. 1rm 57.5kg)

have the excel for madcow done up so the next 9weeks training should be fun!!

newby.204

did a circuit today

12 stations 3 rounds 30 seconds

jump jacks
upright rows
back ext
calf raises
strides
bicep curls
oblique crunches
squat thrusts
push ups
sit ups
DB lunges
V step ups

was fairly ****ed at the end

newby.204

1st day yesterday went grand happy with the start

Squat
50x5
62.5x5
75x5
87.5x5
100x5

Bench
37.5x5
47.5x5
57.5x5
65x5
75x5

Row
32.5x5
42.5x5
50x5
57.5x5
65x5

Good Morn
40x10x2
Toe Touch
20xMaxx3

newby.204

warm up on rower 5min, bw squats, push ups, band pull aparts.

Squats
50x5
62.5x5
75x5
87.5

O/H
30x5
35x5
40x5
47.5x5

I can see that the increments are going to be tricky on this lift but ill work it out as i go along

Deadlift, (Im extremely pissed off with myself with this lift, last year(nov) i pulled 165x1, a PR for me and its my favourite lift!! Im not happy with where I am right now, i have only myself to blame.)

72.5x5
87.5x5
100x5
112.5x5

Core circuitx2(was suppose to be 3 however im in a heap at the minute)
sprintersx20
spread eaglesx10
toe touches x10(10kg)
hip-upsx10

newby.204

warm up rower 5min, bw squats, pushups and band pull aparts

Squat
50x5
62.5x5
75x5
87.5x5
102.5x3
75x8

Bench
37.5x5
47.5x5
57.5x5
65x5
77.5x3
57.5x8

Bent Row
32.5x5
42.5x5
50x5
57.5x5
67.5x3
50x8

Tri Dips BWx8x3
BB curls 27.5x8x4
Tri ext 12.5x8x4

newby.204

warm up 5min row, [push ups, squats bw, band pullaparts] performed in 3 rounds of 5,10,15

Squat
50x5
65x5
77.5x5
90x5
102.5x5

Bench
37.5x5
50x5
57.5x5
60x5
67.5x5

Row
35x5
42.5x5
50x5
60x5
67.5x5

Stand Good Morn
45x2x10
Lying leg raise(with roll in)
BWx4x10

newby.204

did a circuit at lunch tues

3 rounds 30 secs

strides
pushups
squat jump
weighted situps(6kg med ball)
suicides(10,15,20m)
jump jacks
db row(10kg)
rope climbers
jogging(active rest)
reverse lunges(5kg platesx2)
mountain climbers

newby.204

warm up
row 6 min
squats push ups band pullaparts 3rounds (5,10,15)

Squat
50x5
65x5
77.5x5
90x5

O/H
30x5
37.5x5
42.5x5
47.5x5

Deadlift
72.5x5
87.5x5
102.5x5
117.5x5

Corex3
Sprintersx20
spread eagles(7.5kg db)x10
toe touches(10kg plate)x10
hip-upsx10

the program called for 3 sets of sit-ups but i liked this way of doing it from defrancos that i just swapped it out!!

newby.204

usual warm up

Squat
50x5
65x5
77.5x5
90x5
105x3
77.5x8

Bench
37.5x5
50x5
57.5x5
67.5x5
77.5x3
57.5x5

Row
35x5
42.5x5
50x5
60x5
70x3
50x8

tri dips bwx3x8
bi curls 27.5x4x8
tri ext 12.5x4x8

newby.204

bike 6min, push ups, squats, band pullaparts

Squat
52.5x5
65x5
77.5x5
92.5x5
105x5

Bench
40x5
50x5
60x5
67.5x5
77.5x5

Row
35x5
42.5x5
52.5x5
62.5x5
70x5

Good morn
45x2x8
Lying Leg Raise
bwx4x8

newby.204

did a cicuit at lunch

40s on/10s off
30s on/10s 0ff
30s on/ no break

star jumps
strides
rope climbers
situps
standin o/h press(10kg db)
suicides(10m,20m,30m)
jump jacks
push ups
hill climbers
jogging(active recovery)
bent row(10kg db)

newby.204

warm up row 5min, bw squats, pushups and band pullaparts

Squat
52.5x5
65x5
77.5x5
92.5x5

O/H
30x5
37.5x5
42.5x5
50x5

Deadlift
75x5
90x5
105x5
120x5

Corex3
sprintersx20
spread eaglex10(7.5kg db)
toe touchesx10(10kg)
hip upsx10

newby.204

warm up 3 rounds 5/10/15 bw squats, pushups and band pullaparts

Squat
52.5x5
65x5
77.5x5
92.5x5
107.5x3
77.5x8

Bench
40x5
50x5
60x5
67.5x5
80x3
60x8

Row
35x5
42.5x5
52.5x5
62.5x5
70x3
52.5x8

bench tri dips
bwx15x3
bb bi-curl
30x8x4
tri ext
15x8x4

newby.204

was doing up the next two weeks of my log, my written one, and I'm having trouble with some of the weights, madcows/bill starrs program is designed to be calculated in pounds as far as i know and I'm using kilos, so I'm having to round up and down depending on where the weight falls between say 80-85kg.

So i got to thinking and i googled micro-weights and this came up

http://www.bodybuilding.com/fun/ridgely4.htm

I need .25kgx2, .5kgx2 and 1kgx2, going to get it sorted this week so i can make full use of the programme.

newby.204

havnt been able to train stretched/tore ligaments in the right shoulder, be out for another 5weeks apparently :mad::mad::mad: