From beer & buckets...back to basics

colman1212

Squats
112.5kg x 5
112.5kg x 5
112.5kg x 3

Press
55kg x 5
55kg x 5
55kg x 4

Powerclean
A lad was telling me I need to bounce the bar off my legs when I'm doing pwercleans which is something I've never done.
Messed arounf with various weights on this.

Weighted Chins
20kg x 5
20kg x 5
20kg x 4

Curls

Form was realy good on the squats tonight which I'm happy about. Press went well too. Good session. Must sort our a coach to show me powercleans properly. I'd like to learn the olympic lifts.

colman1212

Quick session tonight as wanted to go watch state of origin

Squats
115kg x 4 PR
115kg x 4
115kg x 3 (i think - could have been 4)

Deadlift
147.5kg x 4 PR

Felt very strong tonight. Squat form was really good. Getting great depth. Never thought I'd ever squat that much. Delighted. Feel like the creatine has given me that extra bit.

I weighted 85.9kg tonight. I'll try and get in again 2mo.

colman1212

Bench
80kg x 4, x 4, x 4
70kg x 6,x 6, x 6

Dips
BW +32.5kg x 3
BW +32.5kg x 3
Bw x 10
BW x 10

Incline DB press
22.5kg DBs x 3 x 8

A1 Standing Curl 30kg x 3 x 10
A2 Skullcrushers 30kg x 3 x 8
A3 Closegrip press 30kg x 3 x 10

21's 3 sets 10kg


Just felt like getting in a random volume session tonight and trying to sort out my form on the bench. Benching that little bit wider with small fingers on the rings is much more comfortable for me. So going to drop a little bit of weight and build back up like that. Off to surfers paradise 2mo on the beer for the next few days so the next session I do will prob be horrendous!!

colman1212

I was dying hungover going into the gym today and it was a horrible session.

Squats
100kg x 2
110kg x 2
110kg x 2
100kg x 5

Bench
70kg x 5, 70kg x 5
80kg x 3
80kg x 3
60kg x 14

Chins
BW x 8
BW x 8
BW x 6

Deadlift
110kg x 3
110kg x 5

One armed rows
22.5 kg x 8
25kg x 8
25kg x 8

Surfers paradise should come with a health warning,...

colman1212

Squats
110kg x 5
115kg x 3
115kg x 3

Press
55kg x 5
55kg x 5
55kg x 5

Weighted chins
BW + 20kg x 5
BW + 22.5kg x 4
BW + 22.5kg x 3

One armed DB press
20Kg x 8
20kg x 8
20kg x 8

Think the one armed shoulder press may help sort out the imbalance with my chest. Really going to focus on getting stronger in the next month or so. I'm weighing 86.1kg today.

colman1212

Squats
115kg x 4
115kg x 3
110kg x 4

Bench
80kg x 5
82.5kg x 3
82.5kg x 3
60kg x 10

Deadlift
100kg x 1
110kg x 1
120kg x 1
140kg x 1
150kg x 1
155kg x 1PR

Weighted Dips
BW+20kg x 6
BW+20kg x 6
BW+20kg x 6

Biggest weight I've ever lifted off the floor tonight so bigtime happy about that. I probably could have got more too, although my legs were shaking quite a bit. Felt strong though. Good form. Hoping to start WSBB next week. I like the idea of a high rep day and a low rep day.

colman1212

OK I'm going to give this westside thing a go. Not sure I've even worked out the program right but heres tonights session:

ME Lower body

Squats
115kg x 4
115kg x 4
115kg x 3
100kg x 5

Good mornings
20kg x 10
30kg x 10
40kg x 10
40kg x 10
40kg x 10

Leg Press
Machine + 40kg x 10
Machine + 70kg x 10
Machine + 90kg x 10
Machine + 100kg x 10

Incline sit ups
20
20
+5kg x 12
+5kg x 12

Nice change from starting strength. First time doing good mornings. Felt a bit strange. Going to work down the reps over the next few weeks until I'm hitting about 5 reps on the assistance stuff. Hadn't done ab work in ages. Was 87kg tonight. Prob heaviest I've ever been.

colman1212

Dynamic Effort Upper Body

Bench
60kg x 10
65kg x 10
70kg x 10
70kg x 8

One armed rows
22.5kg x 10 (each arm)
25kg x 10
27.5kg x 10

DB bench Press
22.5kg DBs x 10
25kg DBs x 10
27.5kg DBs x 10

Pullups
9
6
5

A1 Standing Curl 30kg x 3 x 10
A2 Skullcrushers 30kg x 3 x 8
A3 Closegrip press 30kg x 3 x 10

Hamstrings are in bits today after the good morning so I guess thats a good sign I'm doing them correctly. I'm a bit concerned that my shoulders strength will come down a lot on this program as there are no exercises for shoulders included. I'll prob add something in - maybe one armed standing press. Was wrecked after tonights session. Been a while since I've done a bit of volume.

colman1212

Dynamic effort Lower Body

Deadlift
130kg x 5
140kg x 5
140kg x 3

Squats
80kg x 10
90kg x 10
95kg x 10

Leg curls
level 4 x 12
level 4 x 12
level 6 x 12

Leg raises
15
15
15

Swiss ball bridge
45 secs
45 secs
45 secs

Right side of of lower back got really sore on my third set of deadlifts and had to stop. Strange.. had crazy doms going into the gym. My hamstrings were in bits from the good mornings on mon. Suppose I wasn't reaaally hitting the hamstrings much on starting strength..

colman1212

Max effort Upper body

Bench
80kg x 5
82.5kg x 5
82.5kg x 5 (Terrible spotter for this set - kept lifting the bar)
80kg x 4

Close grip bench
60kg x 6
60kg x 6
60kg x 8
60kg x 8

Bent over row
45kg x 10
45kg x 10
45kg x 10
45kg x 10

Dips
BW+20kg x 8
BW +20kg x 6
BW x 12
BW x 10

Chins
4 sets of 6

Triceps pushdown
3 sets of 12

Doesnt look much like max effort at the moment but just trying to figure out what weights I should be lifting and try progress from there either through weight or reps. Tried to do some shoulder stuff at the end but my triceps were gone..

colman1212

Max effort Lower body

Squats
115kg x 5 PR
117.5kg x 3PR
117.5kg x 3
110kg x 4

Good mornings
45kg x 8
50kg x 8
50kg x 8
50kg x 8

Leg press
Machine + 120kg x 10
Machine + 140kg x 10
Machine + 140kg x 10
Machine + 140kg x 10

Weighted incline situps
+5kg x 15
+10kg x 15
+10kg x 15
+10kg x 12

Swiss ball jackknife (I think that's what its called)
15
15
15

Bought sciviation xtend over the weekend. Drank 20g during my session and had a massive amount of energy. I dont think its meant to give you energy so it was probably placebo but whatever it was, it was good. the 115kg squats were easy and i'm getting full depth on them so really happy with that. My flexibility on the good mornings is ****e at the moment but I'm hitting the hamstrings anyway so I'll keep at them. My only question is do I have to change up everything after 3 weeks now on this westside program.... I'll have to read up on it again..

colman1212

Dynamic effort Upper body

Bench
70kg x 10
72.5kg x 10
75kg x 9
75kg x 8

One armed row
27.5kg DB x 10
27.5kg DB x 10
27.5kg DB x 10

Incline DB bench press
27.5kg each arm x 10
27.5kg each arm x 10
27.5kg each arm x 10

Pull ups
8
6 (Thick bar)
5 (Thick bar)

A1 Standing Curl 32.5kg x 3 x 8
A2 Skullcrushers 32.5kg x 3 x 8
A3 Closegrip press 32.5kg x 3 x 10

Wrecked.

colman1212

Dynamic effort lower body

Deadlifts
140kg x 3
140kg x 3
120kg x 6

Squats
90kg x 10
100kg x 10 PR
100kg x 10

a1 Swiss ball bridge
60 secs
60 secs
60 secs

a2 Leg raises
15
15
11

Leg curls
level 6 x 12
lexel 8 x 12
level 7 x 10

My lower back was completely fatigued tonight even warming up for the deadlifts. So strange. No idea why but it was the same last week. Myabe its from the good mornings on the monday or something but I couldnt deadlift properly at all. Happy with the squats, never squatted 100 for 10 before so delighted. Weighted 88kg tonight which is the heaviest I've ever been, still feel somewhat lean so I'll keep going till I hit 90 anyway I'd say..

colman1212

Bench
85kg x 6 PR
85kg x 4
85kg x 4

Close grip bench
60kg x 10
70kg x 7
65kg x 10 (I think)
60kg x 10

Bent over row
40kg x 10
50kg x 10
60kg x 8
60kg x 8

Weighted chins
BW +10kg x 7
BW +10kg x 6
BW +10kg x 5

Weighted dips
BW +10kg x 8
BW +10kg x 8
BW +10kg x 8

Good session. Really happy with the bench. Defo getting stronger.

colman1212

Max effort Lower Body

Squats
110kg x 1
120kg x 3PR
120kg x 2
110kg x 5

Good mornings
40kg x 10
50kg x 8
50kg x 8
52.5kg x 8

Leg press
80kg x 8
120kg x 10
150kg x 10
160kg x 10
160kg x 10

Incline weighted sit ups
BW + 10kg x 15
BW + 10kg x 15
BW + 10kg x 15

Swiss ball jacknife
17
17
17

Good session. Another PR. keep em coming...

colman1212

Upper body dynamic effort

One armed row
30kg x 10
30kg x 10
30kg x 10

Bench
75kg x 10PR[/B
75kg x 8
70kg x 8

pullups
8
7
6

Incline DB press
27.5kg DB's x 10
30kg DB's x 8
30kg DB's x 8

Hurt my upper back/neck a little benching tonight so finished early for some foam rolling. That kinda pain when you turn your head. really annoying. Happy with the reps on the bench though.

colman1212

Dynamic effort lower body

Deadlift
120kg x 8
130kg x 6
140kg x 5

Squats
95kg x 10
102.5kg x 10 PR
102.5kg x 10

leg curls
level 6 a 12
level 7 x 12
lexel 7 x 11

A1 leg raises
17
17
17

A2 Swiss ball bridge
1 min
1 min
1 min

colman1212

Max effort Upper Body
Bench
87.5kg x 4PR
87.5kg x 3
85kg x 3

close-grip bench
70kg x 8
70kg x 8
70kg x 6

Bent over row
60kg x 8
60kg x 8
60kg x 8

weighted chins
BW +10kg x 6
BW +11.25kg x 6
BW +11.25kg x 6

Weighted Dips
BW + 12.5kg x 8
BW + 12.5kg x 8
BW + 12.5kg x 8

colman1212

Max effort Lower Body

Squats
100kg x 1
110kg x 1
122.5kg x 3PR
122.5kg x 3
112.5kg x 5

Good mornings
40kg x 8
40kg x 8
40kg x 8

Leg press
80kg x 8
120kg x 8
160kg x 10
170kg x 10
170kg x 10

Weighted situps
+10kg x 15
+15kg x 12
+15kg x 12

Swiss ball jack knife
20
20
20

The amount of lads in my gym doing half squats, half benches etc is ridiculous. I was squatting today and a lad landed over, about 10 stone, asked me could he jump in, put 135kg on the bar. He most have moved about an inch down with the bar twice and then racked it again delighted with himself. Just looked absolutely ridiculous. Seems to be the norm in my gym, nobody seems to do full reps of anything. Rant over....

colman1212

Dynamic effort Upper Body

Bench
77.5kg x 8
77.5kg x 7
72.5kg x 10

Close grip bench
65kg x 8
65kg x 8
65kg x 8

One armed rows
30kg each arm x 10
32.5kg x 10
32.5kg x 10

Incline DB bench press
27.5KG DBs x 10
30kg DBs x 10
30kg DBs x 7

Curls
27kg x 10
32.5kg x 10
32.5kg x 10

My bench has got so much stronger on this program. Westside barbell works.

colman1212

Dynamic effort lower body

Deadlift
120kg x 3
130kg x 6
140kg x 5
150kg x 3

Squats
105kg x 8
105kg x 8
100kg x 8

Leg curls
level7 x 12
level7 x 12
level8 x 6

A1 Leg raises
18
18
18

A2 Swiss ball bridge
1min
1min
1min

Legs were tired by the time I got onto the squats tonight so didn't do great on the squats. was hoping for 10 reps. I weighted 88.8kg tonight.

colman1212

Max effort Upper body

Bench
80kg x 1
90kg x 3PR
90kg x 2
85kg x 3
80kg x 4

Bent over row
60kg x 10
60kg x 10
60kg x 10

Weighted Chins
+12.5kg x 6
+12.5kg x 6
+12.5kg x 6

Weighted dips
+15kg x 8
+15kg x 8
+15kg x 8

Close grip bench
60kg x 8
60kg x 8
60kg x 8

Third rep on the 90kg bench was terrible. just about got it. never repped 90kg before so happy with that. Want a 100kg bench. Not far off I think...

colman1212

Max effort lower body

Squats
100kg x 1
110kg x 1
125kg x 2PR
125kg x 2
115kg x 3
110kg x 4

Good mornings
40kg x 8
50kg x 8
55kg x 8
55kg x 8

Leg press
80kg x 6
120kg x 6
160kg x 10
180kg x 8
200kg x 8
200kg x 8

Weighted sit ups
+17.5kg x 12
+17.5kg x 12
+17.5kg x 12

Swiss ball Jackknife
20
20
20

Progress seems to be slowing down a little. Hopefully I'll get 130kg for 1 in the next couple of weeks. My goal for a long long time has been bench 100kg, squat 130kg, deadlift 160kg.

colman1212

Bench
75kg x 8
70kg x 8
60kg x 10

one armed rows
30kg x 10
30kg x 10
30kg x 10

Chin ups
A few


Didnt have time to do anything else tonight, was going to see Dylan Moran. So was literally in and out in 15 mins.

colman1212

Dynamic effort Lower body

Deadlifts
80kg x 1
100kg x 1
120kg x 1
130kg x 1
140kg x 1
155kg x 3PR
155kg x 3
140kg x 3

Squats
100kg x 11
100kg x 10
90kg x 12

Leg curls
level 8 x 12
level 8 x 10
level 8 x 8

Done - got in the gym late tonight. Home to watch the rugby club. I'll try and do a big session 2mo, have a day off

colman1212

Max effort upper

Bench
80kg x 1
90kg x 2
92.5kg x 1
85kg x 3
80kg x 3

bent over row
40kg x 10
60kg x 8
62.5kg x 8
65kg x 8
67.5kg x 8

weighted chins
+15kg x 6
+15kg x 6
+15kg x 4

weighted dips
+15kg x 8
+15kg x 8
+15kg x 6

A1 close grip bench
60kg x 10
60kg x 10
60kg x 10

A2 Hammer curls
17.5kg Dbs x 8
17.5kg Dbs x 8
17.5kg Dbs x 8

Disappointing bench. need to get my form sorted out.

colman1212

Max effort lower body

Squats
100kg x 1
115kg x 1
127.5kg x 1PR
127.5kg x 1
120kg x 3

Good mornings
40kg x 8
50kg x 8
52.5kg x 8
55kg x 8

Leg press
80kg x 5
120kg x 6
160kg x 8
200kg x 8
210kg x 8
210kg x 8

Weighted sit ups
+20kg x 12
+20kg x 10
+20kg x 6

Swiss ball jackknife
21
20
22

Was in Byron bay for the weekend and ate and drank as much as I could! food there is unreal. Weighted 89kg today as a result!! I'll have to go on a cut at some stage but not too bothered for another while anyway. PR on the squat and it didn't feel too bad. I have terrible flexibility on the good mornings. NO way I'm getting down to parralell with the ground without bending my knees.

colman1212

Dynamic effort lower body

Bench
70kg x 12
75kg x 8
75kg x 8
60kg x 11

One armed row
30kg x 8 each arm
32.5kg x 8
32.5kg x 8

Incline db bench press
30kg DBs x 10
30kg DBs x 8
27.5kg DBs x 8

Pull ups
6 (Thick bar)
7
6

A1 Triceps pushdown 20 x 12
A2 21s - 12.5kg DBs

A1 Triceps pushdown 22.5 x 12
A2 21s - 12.5kg DBs

A1 Triceps pushdown 20 x 12
A2 21s - 12.5kg DBs

wrecked.

Neecod

Aboy the kidddd!!! Are you doing any cardio at all? You'll end up like the lad attached. Hitting the gym myself when I head back to London. Going to work on a proper program. Any advice? Only want to strengthen my core, legs and upper body.

colman1212

Neecod wrote: »

Aboy the kidddd!!! Are you doing any cardio at all? You'll end up like the lad attached. Hitting the gym myself when I head back to London. Going to work on a proper program. Any advice? Only want to strengthen my core, legs and upper body.

Yo Nick!!! Thats a bodybuilder! My stuff is more powerlifting!! Nope, not doing cardio at the moment. I find when trying to get stronger its counter productive. Only want to strengthen your core, legs and upper body??? First piece of advice is never just work on certain areas, you will develop an imbalance which will lead to an injury. For example if you just worked on your chest and arms and not your back, you would end up being slouched forward all the time. You need to develop every area equally as your body works together as a unit. Also you need to get in plenty of protein and calories if you want to get stronger. Diet is very important. If you want to get stronger then the best program out there for beginners is starting strength if you ask me. It requires you to do 3 weight sessions a week and eat lots. I would recommend buying the book on amazon if interested. Also keep a log, it keeps you motivated..

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs