From beer & buckets...back to basics

colman1212

Dynamic effort lower body

Deadlift
100kg x 2
120kg x 1
140kg x 1
150kg x 1
157.5kg x 2PR
160kg x 2PR

Squats
100kg x 1
105kg x 10
105kg x 8
100kg x 8

Leg curls
level 8 x 10
level 8 x 10
level 8 x 6

A1 Leg raises
20
16
13

A2
swiss ball bridge
1 min
1min
1min

Deadlift felt fine, good form etc. Supposed to be a dynamic effort day but who cares. want a big deadlift at the mo. want to hit 170kg anyway.

Neecod

Good stuff, yeah I know what you mean. I'm going to strengthen every area alright but don't necessarily want to put too much muscle on - my head is too small and it would just look weird! Check out this lad below, he is a mate of mine in London, who plays on my football team. He only does power lifting at the moment - he is an animal. Vid below shows him deadlifting 250kg

http://www.platinumsportsnutrition.co.uk/mikegoodwin_euros_2011.html

colman1212

Neecod wrote: »

Good stuff, yeah I know what you mean. I'm going to strengthen every area alright but don't necessarily want to put too much muscle on - my head is too small and it would just look weird! Check out this lad below, he is a mate of mine in London, who plays on my football team. He only does power lifting at the moment - he is an animal. Vid below shows him deadlifting 250kg

http://www.platinumsportsnutrition.co.uk/mikegoodwin_euros_2011.html

Lol. Trust me it takes a really solid diet and years of training to put a lot of muscle on, you're not going to wake up looking like Arnie in a couple of weeks time!! Lift heavy weights for low reps to get strong, high reps to put on size.

colman1212

Max effort Upper body

Bench
60kg x 3
70kg x 1
80kg x 1
90kg x 1
95kg x 1PR
85kg x 3
80kg x 5

Bent over rows
60 kg x 8
70kg x 8
70kg x 8
70kg x 8

Weighted Chins
+16.25kg x 6
+16.25kg x 5
+16.25kg x 4

Weighted Dips
+16.25kg x 8
+16.25kg x 8
+16.25kg x 8

A1 Close grip bench
62.5kg x 10
62.5kg x 10
62.5kg x 10

A2 Hammer curls
17.5kg DBs x 8
17.5kg DBs x 8
17.5kg DBs x 8

Delighted with the bench, dying to bench 100 so hopefully I'll get there in the next few weeks.

colman1212

Max effort Lower Body

Squats
100kg x 1
110kg x 1
120kg x 1
130kg x 1 PR YES!
130kg x 1
120kg x 1

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

Leg press
80kg x 6
120kg x 6
160kg x 6
200kg x 8
210kg x 8
220kg x 6

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

Swiss ball jack knife
22
22

Was wrecked going in today. Heavy weekend. Really Happy with the squat PR. My goal has always been a 130kg squat so that's a big landmark for me. On a sidenote, i'm going to try get back playing a bit of Rugby once the season kicks off again here.

colman1212

Dynamic effort upper body

Bench
80kg x 8
75kg x 10
70kg x 10
60kg x 10

One armed row
32.5kg DB x 8
35kg DB x 8
35kg DB x 8

Incline DB press
27.5kg DBs x 10
27.5kg DBs x 8
27.5kg DBs x 6

Pull ups
8
6
4

A1 triceps pushdown
level 22.5 x 12
level 22.5 x 12
level 22.5 x 12

A2 21s
12.5kg
12.5kg

Incline DB press is pretty poor for some reason and pull ups are gone to ****e although I have put on a bot of weight so that could be the reason. Happy with the bench so thats the main thing and as long as I can keep getting PR's on max effort day its all good, although I reckon I'm pretty much near my max..

colman1212

Dynamic effort Lower body

****e session tonight, head wasnt in it

Deadlift
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
165kg x 1 PR
140kg x 1

Squats
100kg x 1
110kg x 6
100kg x 10
90kg x 8

ab work & home... Wasn't feeling it. Good deadlift all the same. Don't know how much more I'd feel safe lifting on the deadlift to be honest.

colman1212

Max effort Upper body

Bench press
70kg x 1
80kg x 1
90kg x 1
97.5kg x 1PR
90kg x 3
85kg x 3
80kg x 5

Bent over row
50kg x 8
60kg x 8
70kg x 8
72.5kg x 8
72.5kg x 8

Weighted Chins
+17.5kg x 6
+20kg x 4
+20kg x 3

Just did a quick session this morning. Motivation is gone to ****e as I can't figure out if I want to keep training with the aim of getting stronger or mix it up and try and get lean for a while.

colman1212

Max effort Lower Body

Squats
110kg x 1
120kg x 1
132.5kg x 1PR
120kg x 3
120kg x 3

Leg Curls
Level 8 x 10
Level 9 x 10
Level 9 x 9

Leg Press
120kg x 6
160kg x 8
200kg x 8
220kg x 8
240kg x 6

Weighted Sit ups
+20kg x 10
+20kg x 10
+20kg x 7

Hanging leg raises (Thick Bar)
7
8
6

Squat felt strong on 132.5kg. Can go up again I'd say. Weighted 89.2 kilos tonight.

colman1212

One armed row
35kg DB x 8
35kg DB x 8
35kg DB x 8

Bench
82.5kg x 7
80kg x 6
70kg x 10
60kg x 12

Flat DB bench press
27.5kg DBs x 7
25kg DBs x 8
25kg DBs x 8

Pull ups
9
7
5

Triceps push down
Level 25 x 12
Level 25 x 10
Level 20 x 14

21s
12.5kg DBs x 21
12.5kg DBs x 21
12.5kg DBs x 21

Bench form isnt great but feels strong all the same. defo some kind of imbalance there. Will need to video it to see whats going on. Flat DB bench felt week so going to try and improve those over the next few weeks. Only did them tonight cos there was no incline bench free.

colman1212

Dynamic Effort Lower Body

Deadlift
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1PR
140kg x 4

Squats
100kg x 1
107.5kg x 9
100kg x 8
90kg x 15

Leg Curls
Level 9 x 11
Level 9 x 10
Level 8 x 10

Off Home early to catch the rugby club. Great weekend of rugby ahead. Delighted with the 170kg on the deadlift. Good form too.

colman1212

Max effort Upper body

Bench
80kg x 1
90kg x 1
100kg x 1PR YESS!
90kg x 3
85kg x 5

Bench over row
60kg x 8
70kg x 8
75kg x 6
80kg x 8
80kg x 6

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

Weighted dips
+22.5kg x 8
+22.5kg x 7
+22.5kg x 4

Close grip bench
60kg x 10
62.5kg x 10
62.5kg x 9

Hammer curls
17.5kg x 3 x 8

Delighted with the bench. I remember going into the gym 4 years ago with my mate for the first time, he put 40kg on the bar and I couldn't bench it so I've come a long way! Dips were poor..

colman1212

Squats
100kg x 1
110kg x 1
125kg x 1
135kg x 1PR
120kg x 3
122.5kg x 2

Good mornings
60kg x 8
60kg x 8
60kg x 8

Leg press
120kg x 6
160kg x 6
200kg x 6
240kg x 6
250kg x 6

Weighted sit ups
+22.5kg x 10
+22.5kg x 10
+22.5kg x 10

Swiss ball jacknife
20
20

I had a spotter for the 135 squat so not 100% sure I got it myself although he said I did. He reckoned I could have done more. I'm between 88kg and 89 kg at the moment and tempted to try bulk to about 91kg and see how it affects my strength. Not sure how long more I'll be able to keep training like this otherwise. I'm pretty much at my max with my bench and squat at the moment, deadlift can prob go up. Must change things up next week.

colman1212

Dynamic effort Upper Body

Bench Press
80kg x 9
75kg x 8
70kg x 9
60kg x 12

One armed Rows
35kg DB x 3 x 8

Flat DB bench press
25kg dbs x 3 x 12

Pullups
9
7
5

Triceps pushdown
22.5 x 12
27.5 x 12
32.5 x 12

21s
15kg

Curls
15kg Dbs x 2 x 12

colman1212

Dynamic effort lower body

Deadlift
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
172.5kg x 1PR

Squat
100kg x 12
100kg x 10
90kg x 10

Leg Curls
level 9 x 10
level 9 x 9
level 8 x 10

Ab work

Tried to record a video on my girlfriends camera tonight for the PR but made a mess of it. One of the trainers was standing beside me though, said my form was all good, will get the camera out the next time..

colman1212

Max effort upper body

Bench
70kg x 2
80kg x 1
90kg x 1
100kg x f (gutted!!!!)
90kg x 2
85kg x 3
80kg x 5

Bent over row
60kg x 5
70kg x 5
80kg x 6
82.5kg x 6
82.5kg x 6

Weighted Chin ups
+25kg x 3
+25kg x 3
+25kg x 3

Weighted Dips
+25kg x 6
+25kg x 6
+25kg x 4

Close grip bench
50kg x 12
60kg x 8
62.5kg x 8
65kg x 8

Hammer curls
17.5kg dbs x3x8


Depressed. Terrible session tonight, felt wrecked going in to be honest and failed on 100kg bench so I'm gutted. Ah well, had a few really good sessions recently so due a bad one. Ireland vs Aus 2mo, cannot wait for it....

colman1212

Max effort lower body

Squats
80kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
135kg x 1
122.5kg x 1

Good mornings
60kg x 8
60kg x 8
65kg x 8
65kg x 8

Leg press
80kg x 8
160kg x 8
200kg x 6
240kg x 6
252.5kg x 6

Weighted sit ups
+25kg x 10
+25kg x 10
+25kg x 7

Was a big weekend after ireland beating the ozzies so was wrecked today going in. Happy I got 135kg on the squat, had a spotter last week and wasnt sure if I got it on my own but was strong tonight. Going to the world cup on the 1st for 18 days so wont be much gyming during that time. Cannot wait for it....

colman1212

Dynamic Effort upper body

One armed rows
35kg DB x 8
37.5kg x 8
37.5kg x 8
37.5kg x 7

Bench press
70kg x 1
82.5kg x 6
75kg x 8
70kg x 8
65kg x 10
60kg x 10

Flat DB press
25kg Dbs x 8
22.5kg dbs x 10
22.5kg dbs x 10

Pull ups
4 (thick bar)
6
6

Tri ceps pushdown supersetted with curls

Bluh... Another poor session. Really feel like I need to change things up but going to wait until after the world cup as I'm off to NZ friday week. I'll start fresh when I come back..

RonToole

Well, how's Oz treating you?

Some great PR's there and good lifts too.

Are you taking any Supplements in the line of ZMA, BCAAs, L-Glutamine & a decent Protein powder? I find they help. You're probably on the Protein but you should start supplementing the others too, especially L-Glutamine - they're very good.

Reading down through your posts I notice you say you want to get stronger but not bulk too much. I know for Power-lifting the Rep range is lower but in order to get stronger you'll have to bulk & increase your Rep count, no?

colman1212

Well lad, Good to hear from you..
Yeah I'm doing 4 days a week at the moment as below:

Monday: Lower Body Low Rep
Tuesday: Upper Body High Rep

Thursday: Lower Body High Rep
Friday: Upper Body Low rep

Yeah I'm taking Protein and Creatine, and BCAAs (x-pand its called)
I've taken glutamine before but not at the moment.

By doing low rep 3 days I hope to increase strength and high rep two days should keep the bar speed up and add a bit of bulk. At the moment I just need to change things up a little but I didnt train for the 1st 4 months of this year due to travelling and have still managed to put 25kg on my deadlift, 10kg on my bench, and 20kg on my squat which is good enough progress I reckon. I just need to change up my routine at the moment and going to leave that til I come back from the world cup. Hows your training going?

colman1212

Dynamic effort lower body

Deadlift
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
177.5kg x 0.75!!

Squat
90kg x 12
95kg x 12
95kg x 8

Leg curls
level 9 x 3 x 8

Core stuff

Just couldnt lock out on the deadlift. got the bar well of the ground but couldnt lock out in the end. Kind of thing that I'd get it on another night. Almost!!

RonToole

colman1212 wrote: »

Well lad, Good to hear from you..
Yeah I'm doing 4 days a week at the moment as below:

Monday: Lower Body Low Rep
Tuesday: Upper Body High Rep

Thursday: Lower Body High Rep
Friday: Upper Body Low rep

Yeah I'm taking Protein and Creatine, and BCAAs (x-pand its called)
I've taken glutamine before but not at the moment.

By doing low rep 3 days I hope to increase strength and high rep two days should keep the bar speed up and add a bit of bulk. At the moment I just need to change things up a little but I didnt train for the 1st 4 months of this year due to travelling and have still managed to put 25kg on my deadlift, 10kg on my bench, and 20kg on my squat which is good enough progress I reckon. I just need to change up my routine at the moment and going to leave that til I come back from the world cup. Hows your training going?

Ah yeah, I understand now. That's a decent way of mixing it up all the same. That's very good progress to be fair. Decent incline on each of the big muscle groups.

Training is going grand I suppose. Packed in the Handball for now (and possibly for good) as I was constantly hurting/injuring my Shoulder. Heavy weights and Handball doesn't work and weight-lifting was always my preference.

My Deadlift is coming along, steadily enough. Started out at 80kg 4 weeks ago and I'm up to 120kg now. Squats are poor to be honest, I'm not a big fan of them but I do try. I can Bench more than I can squat! Bench is improving but very very slowly (currently at 110kg) Took a week off from weights 2 weeks ago and when I came back I added between 8-10% more weigh onto each exercise, so a break helps too. I want to try and bulk more without putting on BF% so I'm trying really hard to watch what I eat but still trying to eat plenty of the good stuff at the right time. Hard to gauge without some more nutritional knowledge. I'm currently ~86kg @ 6'1" - not sure if that's progress or not...

Reading a good bit on Nutrition/Recovery and learning new compound moves to try and pack on more muscle but as you said yourself it takes years to get big, well, bigger than the average bear anyway!!

You home for Christmas or what's the story? Looking forward to meeting up with all the lads now and having a natter.

colman1212

From experience I think you're much better off doing one thing or the other, as in concentrating on body fat or concentrating on strength. Trying to do both is a little counter productive. You need a surplus in calories in order to gain strength and weight, you need a deficit in calories in order to reduce bodyfat. I'd go for like 8 weeks bulk and then 8 weeks leaning up or something. Although I just seem to be bulking all the time so I cant really talk!!
It's especially hard trying to play sport and get strong. I really dont know how professional rugby players are so strong with the cardio, training and matches they play. Yeah I'll defo be home for xmas anyway. Looking forward to it big time.

RonToole

colman1212 wrote: »

I really dont know how professional rugby players are so strong with the cardio, training and matches they play.

It's called Steroids!! Lol!

Cool, we'll be chatting to you before then anyway sure. Enjoy the World cup.

colman1212

Flat DB bench
30kg db's x 3 x 8

weighted chins
+10kg x 6
+10kg x 7
+10kg x 5

Flat bench
60kg x 5
70kg x 5
80kg x 5
60kg x 10
60kg x 10
60kg x 10

T-bar row
40kg x 3 x 8

triceps pushdown
3 sets 10 reps

Bar push ups supersetted with hammercurls

Load of crap... going to NZ fri. New program when I come back..

colman1212

squats
120kg x 3
120kg x 3
100kg x 8

front squats (trying to learn these)
40kg x 3 x 8

Lunges
15kg dbs x 3 x 8

leg curls
level 10 x8
level 10 x8
level 10 6

ab work

colman1212

Bench
60kg x 3
70kg x 2
80kg x 1
90kg x 1
90kg x 3
95kg x 1
85kg x 4
60kg x 17PR Some kind of PR anyway...

One armed DB row
35kg x 3 x 8

Military press (hadnt done these in ages)
40 kg x 5
50kg x 5
40kg x 12

T bar row
40kg x 10
40kg x 10
42.5kg x 10

Dips
12
12
10

A1 Curls 10kg x 8
A2 Skullcrushers 10kg x 8
A3 Close grip bench 10kg x 10

A1 Curls 10kg x 8
A2 Skullcrushers 10kg x 8
A3 Close grip bench 10kg x 10

Last session today before heading off to NZ. Have tickets sorted for the ireland Italy game, the quarter final and the semi finals. Wont be any gyming over the next two weeks and a lot of beer and bungee jumping and the likes...

Cannot wait to get over there! Cmon Ireland!!!

colman1212

Rugby world cup over. Ate and drank like a king for the last couple of weeks and the body is in bits!! Back in the gym today and it wasnt pretty

Squat
40kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 4
100kg x 3
100kg x 3

Bench
40kg x 5
60kg x 3
70kg x 5
80kg x 4
60kg x 10
60kg x 10
60kg x 10

Chins
BW x 8
Bw x 8
BW x 6

Deadlift
80kg x 5
100kg x 2
120kg x 3
100kg x 5

A1 parralel bar dips
10
10
10

A2 Curls 25kg
12
12
12

Good to be back at it. Need to pick out some kind of program now...

colman1212

Done a few session recently but haven't being logging as I'm just trying to get back to where I was pre NZ.

Monday
Low rep lower body

Squats
100kg x 6
100kg x 5
100kg x 5

Leg press
80kg x 8
100kg x 8
120kg x 8
140kg x 8

Leg curls
level 7 x 10
level 9 x 10
level 9 x 9

Ab stuff

Squats are very weak since I got back but upping the nutrition cals/protein etc should sort it out

colman1212

Upper body high rep

Bench
70kg x 10
70kg x 9
70kg x 8
60kg x 10

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

Incline bench
40kg x 10
50kg x 8
50kg x 8
50kg x 8

Chins (palms facing)
8
7
5

A1 Dips
12
12
10

A2 EZ curls
30kg x 3 x 12


Weaaaaaaaakkkkkkkkkkkkk...