Time to get serious!

RidleyRider

Alf Veedersane wrote: »

If it's any consolation, Raw is only 5mins walk from home for me :-P

That is of no consolation:p

RidleyRider

Tomorrow, I'll test my bench and OHP and Tuesday my squat and DL for my new programme. Excited to say the least! Going for a 2RM.

Mellor

RidleyRider wrote: »

Tomorrow, I'll test my bench and OHP and Tuesday my squat and DL for my new programme. Excited to say the least! Going for a 2RM.

1RM and videos imo

RidleyRider

Mellor wrote: »

1RM and videos imo

You reckon? I've began to think that I'd be better off with a 2RM to give a better indication of 5 x 5.

Re the videos, squat and deadlift for sure and maybe the bench and OHP depending on how busy things are.

RidleyRider

Monday 23rd September

Warm Up

Shoulder Work
Stretches

Bench

Bar x 10
30kg x 8
40kg x 8
50kg x 5
60kg x 3
70kg x 2
80kg x 1

OHP

Bar x 12
30kg x 8
40kg x 5
50kg x 2
30kg x 12

Abs

Cable Crunch 50-70 x 15 in increments of 10. Up and down.

RidleyRider

Thursday 26th September

Warm Up

Squats

20kg x 12
30kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 1

Deadlifts

70kg x 8
100kg x 8
120kg x 1
130kg x 1

Assistance Work

Rows
Pull Downs


On to 5x5

RidleyRider

Squat won't upload.

RidleyRider

Squat uploaded.. 4 days later. Didn't feel that smooth tbh.

RidleyRider

Tuesday Oct 1st

Warm Up

Mobility etc..

Bench

Paused:

Bar x 12
40kg x 10

Touch and Go:

47.5kg x 5
50kg x 5
52.5kg x 5
55kg x 5
60kg x 5

Incl. DB Press

22kg x 8
24kg x 8
26kg x 5
30kg x 5

Superset- Narrow Bench & Pushdowns

30kg x 12 x 5
45 x 12 x 5

Lat Raises

10kg x 8 x 2

DB OHP

22kg x 3 x AMRAP

Pull Ups

8,8,8

Wall Throw Front Squat Type Thing..

8kg Med ball x 10 x 3

Abs


Day 1 of 5x5 w/bench. Pushed forward quite a few weeks, 10 workouts I think, so it's challenging from the start.

Bench video of 60kg x 5 later. I'd appreciate tips from anyone here stalking:pac:

runawaybishop

Its not polite to call us stalkers. Voyeurs is grand though.

RidleyRider

runawaybishop wrote: »

Its not polite to call us stalkers. Voyeurs is grand though.

I'd like to call ye my followers but that would be big headed

johnfaul

Is your incline DB weights the weight of each dumbbell as it quite high ,

RidleyRider

johnfaul wrote: »

Is your incline DB weights the weight of each dumbbell as it quite high ,

Yep, two 22kg DB's or whatever. If you think of it in relation to my bench, its not really.

RidleyRider

Bench from yesterday. Don't know whether I'll get to train the rest of this week.


Please guys/ladies, rip my form to shreds. I want to go back to basics and get everything right from here on out.

JJayoo

Did you manage to order some bars? I was actually in H+B earlier and I noticed that they have mixed up the online prices

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4599&prodid=5458&cid=514

So online it says Now: 72 cent, with a 1.43 euro saving..... but in the shop it's the other way round i.e the reduced price is 1.43 euro. So try and order them before someone cops.

And no thumbless grip on the bench

RidleyRider

JJayoo wrote: »

Did you manage to order some bars? I was actually in H+B earlier and I noticed that they have mixed up the online prices

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4599&prodid=5458&cid=514

So online it says Now: 72 cent, with a 1.43 euro saving..... but in the shop it's the other way round i.e the reduced price is 1.43 euro. So try and order them before someone cops.

And no thumbless grip on the bench

I ordered 25 Cheers again.

No way? Ha, no harm considering most of there other stuff is well over priced:pac:

I can't bench with the thumb over:p

runawaybishop

RidleyRider wrote: »

I ordered 25 Cheers again.

No way? Ha, no harm considering most of there other stuff is well over priced:pac:

I can't bench with the thumb over:p

There's a reason its called a suicide grip

RidleyRider

runawaybishop wrote: »

There's a reason its called a suicide grip

It's just one of those things that from the day I started benching I did that

Alf Veedersane

RidleyRider wrote: »

It's just one of those things that from the day I started benching I did that

Might be the reason you stop benching.

And breathing.

johnybean

You have probably seen it before but............

RidleyRider

Have been training just had no internet to log it.

Think I've had 2 push sessions and 2 pull. Will log soon.

A_Sober_Paddy

johnybean wrote: »

You have probably seen it before but............

Had never seen that before, that's how I tend to grip the bar, no longer

RidleyRider

Monday Oct 14th

Warm Up

Bench

50kg x 10 x 2
60kg x 5
62.5kg x 5
65kg x 5
67.5kg x 5
70kg x 5...just

Standing Cable Flyes

20 x 10
25 x 10
30 x 10

Floor Press

24kg x 8 x 2
26kg x 6 x 2

Triceps

Pushdowns- 60 x 10 x 3 & 70 x 8 x 2
Cable Kickbacks- 10 x 10

Right, I fcuked up my benching today and didn't follow the programme. I'll get back too it next session.

Today was supposed to be Pull/Legs day but my hips weren't having the squats so I bagged it.

RidleyRider

Also, weight update starting from 3 weeks ago:

Week 1 Average: 166.8
Week 2 Average: 168.1
Week 3 Average: 169.1

I'll keep (hopefully) adding a pound a week till next February. There's talks off a few of us competing next spring. Unsure about it. Shyness more than anything I'd say but that's a long ways down the road.

RidleyRider

Right housework to be done here.

Trained last Friday. Another squat and deadlift session done and dusted. Follow that session by fcuking up my knee going up a step, fcuking it up further while thinking I was some sort of dancing legend at a wedding Saturday makes for a very swollen/sore knee.

Weight has been alright. This weeks average being 169.8 so on the up even for a bad weeks diet.

Back on the wagon tonight!

JJayoo

RidleyRider wrote: »

Also, weight update starting from 3 weeks ago:

Week 1 Average: 166.8
Week 2 Average: 168.1
Week 3 Average: 169.1

I'll keep (hopefully) adding a pound a week till next February. There's talks off a few of us competing next spring. Unsure about it. Shyness more than anything I'd say but that's a long ways down the road.

That will be some sweet bulking. I'm hoping to end my cut by 1st Jan then start a slow clean bulk .

RidleyRider

Monday October 21st

Warm Up

Mobility Work
Stretches

Bench Press

Bar x 10
40kg x 10 x 2
65kg x 5 x 5

Incline DB Press

20kg x 12
26kg x 10
30kg x 8 x 5/6 x 5
24kg x 10

Flyes

10kg x 15
12kg x 15
14kg x 15

Upright Cable Flyes

20 x 10 x 3

Cable Kickbacks

10 x 10
15 x 10 x 2

Pushdowns

55 x 10 x 2
60 x 10

Lat Raise

10kg x 10
10kg x 8

Skull Crushers

15kg x 24 x 3

DB Preachers

10kg x 15
16kg x 8 x 2

Curls

15kg x AMRAP x 3

Nice to be back in the saddle.

RidleyRider

Thursday October 24th

Warm Up

Mobility
Stretches
Foam Rolling

Morning:

Suspension Rows- 10 x 5
Pull Ups- 5 x 5
Overhead Squat- 20kg x 10 x 3

Afternoon:

Deadlift

70kg x 5
90kg x 5
*Straps On*
110kg x 5 x 2

*Straps Off*

Double Overhand

110kg x 10

GM's

40kg x 8 x 3
50kg x 5 x 2

DB Row

22kg x 8 x 3

Pull Over

40 x 10 x 3

Lat Pull Down

Overhand:

50 x 8 x 2

Underhand:

55 x 8 x 2

DB Preachers

16kg x 10 x 3

Seated DB Curls

10kg x AMRAP

Great days training, great days eating- great day.

RidleyRider

Tuesday October 29th

Fcuk you bank holiday, fcuk you. No gym yesterday. Anyway today..

Morning

Suspension Row- 5 x 10
Chins- 5 x 5
Pistols- 5 x 5
Suspension Crunch- 5 x 10

Overhead Squat- 20kg x 10 x 3

Evening

Bench

Bar x 10
40kg x 8
50kg x 8
60kg x 5 x 2
70kg x 5 x 2 & 3 x 3

DB Incl Bench

26kg x 10 x 4

30's were broken and the next step up is 35- too far for me yet.

Pushdowns & Close Bench

55 x 10 x 3

40kg x 10 x 3

Cable Crossover

15 x 10
25 x 10
30 x 10

Biceps

Incl. Curls- 12kg x 10 x 4
Machine Curls (Wider Grip) 60 x 8 x 3
Machine Curls (Narrow Grip) 60 x 8 x 3


Weight Update;

Week 4 Average: 169.8
Week 5 Average: 171.3


So I'm up 4.5pounds as I'd hoped.

RidleyRider

Week 6 Average weight: 174.5

Tipping what I think might be my heaviest weight ever.