I want to build a yoke

Turbo_diesel

Goals at the minute to hopefully achieve by the 30th of June.

Squat 140kg for a single
Bench 90kg for a single
Deadlift 200kg for a single
Farmers walk b/w in each handle.
Get to 80kg b/w & not become fat.

Wednesday 10/04/13

Floor Press 5sets of 3@63kg

Bench 5sets of 10@50kg

Db rows @ 35kg:20,14,7

Pushdowns : 3sets of 10
Barbell curls: 2sets of 25

Squatman

will you post a video of your squat and deadlift, seems to be a large difference between the two!

Turbo_diesel

Squatman wrote: »

will you post a video of your squat and deadlift, seems to be a large difference between the two!

Dont have any videos at the minute. Those are my goal no's. I have not tested for a while but on last test I hit a 130kg squat, 175kg deadlift & 80kg bench @ 75kg b/w. My deadlift has always been stronger than my squat. My squat has only started to get better in recent months. My bench has always stunk! :mad:

Hanley

The squat and deadlift aren't that out of whack currently...

Turbo_diesel

Hanley wrote: »

The squat and deadlift aren't that out of whack currently...

Ye not too far. Good coaching helped me get there I reckon if I tested now I'd hit the Squat & come very close in the deadlift. Will hold off testing for as long as possible & keep milking whatever gains I'm getting.

Hanley

Turbo_diesel wrote: »

Ye not too far. Good coaching helped me get there I reckon if I tested now I'd hit the Squat & come very close in the deadlift. Will hold off testing for as long as possible & keep milking whatever gains I'm getting.

THANK YOU!!!!

Jesus everyone's so quick to "just try and see where I'm at". It's refreshing to get some patience

Turbo_diesel

Friday 12/04/13

Deadlifts 5sets of 3@155kg

Front Squats 5sets of 5@60kg

Stiff legged Deads: 5 sets of 10 @65kg

Chins: 3 sets of 11 ( used neutral grip for two sets)

Face pulls: 3 sets of 15 @ pin 4

Turbo_diesel

Saturday 14/04/13

Log Press
5sets of 3@47.5kg
5sets of 10@32.5kg

Band Pull aparts *loads

Prowler pushes @ 40 kg 5*30m runs

Farmers walk 50kg per handle 7*30m runs

Prowler Pushes @ 40kg 7*30m runs

Turbo_diesel

Monday 15/04/13

Back Squats

Worked up to 5sets of 1@120kg

Then 3sets of 10@85kg
2sets of 6@85kg( These should of been 10's but felt fatigued & I noticed I was coming forward so left it at that)

Good Mornings
3sets of 15@45kg

Dips supersetted with chins
3sets of 11 on both

Turbo_diesel

Wednesday 17/04/13

Floor Press
40kg*5
50kg*5
60kg*5
Then 5 sets of 1@65kg

Bench
5sets of 10@51kg ( 20 band pull aparts between each set)

DB rows @ 35kg
22,16,9

Band pushdowns followed by curls

Turbo_diesel

Friday 19/04/13

Deadlift

2sets of 5@70
1set of 3@ 100kg
2reps @ 120kg
1 rep@ 140kg
1rep@ 150kg
Then 5 sets of 1@ 165kg

Front Squats
5sets of 5@65kg

Stiff legged Deads
5sets of 10@67.5kg

Chins
5sets of 8, 1set of 8 pull up's

Some back extensions

Turbo_diesel

Saturday 20/04/13

Log Clean & Press
5sets of 5@ 30kg
3 sets of 5@47.5kg
3Sets of 10@35kg

Lots of band pull aparts between each set

Prowler
6*30meter sprints @ 40kg
10*30 meter sprints @ 40kg

imnothim

Turbo_diesel wrote: »

Prowler
6*30meter sprints @ 40kg
10*30 meter sprints @ 40kg

where are you prowling now?

Turbo_diesel

imnothim wrote: »

where are you prowling now?

Mostly boozers in town.. After the demise of Ironside I decided to sort out my own. Train with a mate & use either the wilds of Finglas or the Phoenix Park. If your ever looking to do conditioning on a Saturday morning give me a shout.

Turbo_diesel

Monday 22/04/13

Back Squat
Worked up to
3sets of 5@112kg
2sets of 3@112kg
3sets of 10@86kg
( That was tough! ) depth was good but didn't want to do 5reps on set 4&5 as I was coming close to failure. Checking the log on my phone I've been following this program since 18/02/13 so 10 weeks. As I don't currently plan on testing till June I think I'll de-load squats to continue progress. I'll assess whether to de-load deads after Friday.
Good Mornings
3sets of 10@50kg

Dips supersetted with chins
3sets of 12 on each

Hanley

That be some tasty squatting.

Turbo_diesel

Hanley wrote: »

That be some tasty squatting.

Sets of 10 are getting harder now

Turbo_diesel

Wednesday 24/04/13

Floor Press
5 reps @40kg
5reps@ 50kg
3reps @60kg
5 sets of 5@61kg

Chins
5 sets of 6

Bench
5sets of 10@52.5kg
Supersetted with machine rows @ Pin 4
5sets of 12 reps

DB Rows @35kg
26,20

Curls
12,15,13

Turbo_diesel

Friday 26/04/13

Deadlift
2 reps of 5@60kg
1 rep of 5@90g
3 reps@120kg
1rep@130kg
1 rep@140kg
2sets of 5@150kg ( After deloading on squats & Floor Press recently so only after doing 2sets of 150 today decided to deload on deads )
3 sets of 5@146kg
Video of the set of 5@150kg

Front Squats
3sets of 5@66kg
3sets of 3@66kg

5sets of 9 chins

Stiff Legged Deads
3sets of 10@70kg

Turbo_diesel

Saturday 27/02/13

Log clean & Press
4 sets of 5@30kg
2sets of 3@40kg
5sets of 3@50kg
3sets of 12@35kg

Band face pulls * loads

Farmers Walk @50kg per handle supersetted with Prowler pushes @50kg
Twenty 35 yard carries & pushes of each.

Turbo_diesel

Monday 29/04/13

Back Squats
40kg@5reps
50kg@5reps
60kg@5reps
80kg@3reps
90kg@2reps
100kg@1reps
111kg for 5 sets of 3
87.5kg for 3sets of 10

Good Mornings
3sets of 12@50kg

Chins Supersetted with Dips
3 sets of 13 on each

Turbo_diesel

Wednesday 1/05/13

Floor Press
40kg for 5 reps
50kg for 5 reps
60kg for 5 reps
5 sets of 3 @66kg

Pull-ups
5sets of 7 reps

Bench press
5 sets of 10@53.5kg
Supersetted with machine rows @pin 4
5sets of 15reps

DB Rows@35kg
27,15,10

Curls
15,16,20

Turbo_diesel

Friday 3/05/13

Deadlifts
3sets of 5@70kg
1set of 3@100kg
1set of 2@120kg
1rep@130kg
1rep@140kg
1rep@150kg
5sets of 3@156kg

Front Squats
1set of 5@40kg
1set of 5@50kg
1set of 3@60kg
10sets of 3@70kg

Chins
5 sets 10 reps, 1set of 8 pull up's

Stiff legged Deadlifts
3sets of 10@72.5kg

Turbo_diesel

Saturday 4/05/13

Log Clean & Press
3sets of 5 @30kg
2sets of 5@40kg
4sets of 4@50kg
2sets of 10@37.5kg
1set of8@37.5kg
( Will lower weight next week to keep progressing on the log)

Fat Grip Chins
5sets of 5

Band Face Pulls
5sets of 15

Prowler Pushes @50kg
Twenty 35 yard pushes

Farmers Walk @ 60kg per Handle
Ten 35 yard Carries

Turbo_diesel

Monday 6/05/13

Back Squats

40kg for 5reps
50kg for 5reps
60kg for 5reps
70kg for 3reps
80kg for 3reps
90kg for 2reps
100kg for 1 rep
5sets of 1 @112kg
3sets of 10reps@90kg

Good Mornings
3sets of 10@51kg

Chins supersetted with Dips
3sets of 14 on each

Turbo_diesel

Wednesday 8/05/13

Floor Press 40kg for 10reps
50kg for 5reps
60kg for 5reps
62.5kg foe 3 reps
5sets of 1@67.5kg

Pull up's
5sets of 8 reps

Bench Press
5sets of 8@55kg
Supersetted with Machine Rows
5sets of 12 reps@pin 5

DB rows@35kg
30,16,11

Curls
22,22,23

Turbo_diesel

Friday 10/05/13

Deadlift
2 sets of 5@70kg
1 set of 5@100kg
1set of 2@120kg
1rep@130kg
1rep@140kg
1rep@155kg
5sets of 1@167.5kg

Looking at the video from this set I have a muscle inbalance on my right side. My right foot is off. My body tends to be pulled to one side.I seem to have the same issue with back squats & I always have to watch out for the positioning of my right foot during set-up. I'll try & get this sorted soon.

Last set. Still need to work on the chest up & more pulling back & keeping the hips down.

Front Squats
40kg for 5reps
50kg for 5reps
60kg for 3reps
71kg for 3 sets of 5( These felt solid)

Chins
5sets of 12

Stiff Legged Deads
3 sets of 10@75kg

Turbo_diesel

Saturday 11/05/13

Log Clean & Press
3sets of5@30kg
1set of 3@40kg
5sets of 5@47kg
1set of 12@35kg
2sets of 10@30kg

Fat Grip Chins
5sets of 6

Band face Pulls
5sets of 20

Farmers walk@60kg per handle
12*35yard runs

Turbo_diesel

Monday 13/05/13

Back Squat
40kg for 5reps
50kg for 5reps
60kg for 5reps
70kg for 3reps
80kg for 2reps
90kg for 2reps
100kg for 1reps
5sets of 5@105kg
3sets of 10@91kg

Good Mornings
3sets of 10@55kg

Dips supersetted with chins
15 dips 15 chins , 15 dips 13 chins, 15 dips 13chins

Turbo_diesel

Wednesday 15/05/13

Floor Press
40kg for 10reps
50kg for 5reps
60kg for 3reps
5sets of 5@62.5kg

Pull-up's
5sets of 9

Bench Press
5 sets of 8@57.5kg
Supersetted with Chest Supported Row machine
5sets of 10@pin 6

DB Rows @37.5kg
17,15,12

Curls
30,30,30
Supersetted with Blueband Pushdowns
20,20,20

Turbo_diesel

Friday 17/05/13

Deadlift
2sets of 5@70kg
5reps@100kg
2reps@120kg
1rep@130kg
1rep@140kg
5sets of 5@152.5kg

Front Squats
3sets of 5@72.5kg

Chins
15,15,12,12,

Stiff legged Deads
4sets of 8@80kg

Turbo_diesel

Saturday 18/05/13

Log Clean & Press
3sets of 5@30kg
5sets of 5@47.5kg
3sets of 10@35kg

Fat Grip chins
5sets of 7

Prowlers Pushes@50kg ( 35 yards)
22 Pushes

Farmers Walk@60kg per handle (35 yards )
12 runs

Turbo_diesel

Monday 20/05/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 3
80kg for 2
90kg for 1
100kg for 1
112kg for 5 sets of 3
( what a pile of **** that was! Didn't feel good on the squats & they didn't look good either. It was like I forgot how to squat. I think that when the weight gets heavy my head says no & I resort to some retarded way of trying to squat.I also dont think i recovered enough from the farmers walk & prowler on saturday. Going to focus on reps for a while & really just nail technique. May also take an extra rest day after training Saturdays. )

More Squats
3sets of 12@80kg
( I remembered how to squat again, ATG & good form)
Good Mornings
3sets of 12@55kg
Dips supersetted with chins
17dips , 15 chins, 17 dips, 10 chins, 17 dips , 10 chins

Turbo_diesel

Wednesday 22/05/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
5sets of 3@68.5kg ( happy with this. Slow progress at last)

Pull Up's
5sets of 10

Bench
3 sets of 10@60kg ( again happy here)
Supersetted with Rows
5 sets of 10

DB Rows@37.5kg
22,17,15

Curls
40,40,40
Blueband pushdowns
30,30,30

Turbo_diesel

Friday 24/05/13

Deadlift
2sets of 5@60kg
1set of 5@90kg
1set of 5@100kg
2reps@120kg
1rep@130kg
1rep@150kg
5sets of 3@162.kg

Front Squats
10sets of 3@72.5kg

Stiff legged Deadlifts
5sets of 10@80kg

Turbo_diesel

Saturday 25/05/13

Log clean & Press
3sets of of @ 30kg
1set of 3@40kg
5sets of 5@48kg
3sets of 10@35.5kg

Fat grip Chins
5sets of 8

Band Face Pulls
5sets of 20

Farmers Walk @ 50kg per handle (35 yards ten minute block)
10 runs

Farmers Walk @ 70kg per handle ( 35 yards ten minute block)
8 runs

Turbo_diesel

Tuesday 28/05/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 5
80kg for 3
4sets of 10@91kg

Good Mornings
3sets of 10@60kg

Dips
20,19,20
Supersetted with chins
10,10,10

Turbo_diesel

Wednesday 29/05/13

Floor Press
40kg*10
50kg*5
60kg*3
65kg*3
5sets of 1@70kg

Pull Up's
5sets of 11


Bench
5sets of 8@61kg

Supersetted with Rows
5sets of 12

DB Rows@37.5kg
26,15,12

Curls
45,45,45
Supersetted with Green band pushdowns
25,25,25

Turbo_diesel

Friday 31/05/13

Had to train this morning at 715am as I was going away for the weekend. So today's training was fuelled by Double Espresso, Ammonia & Banging Trance music.

Deadlift
2sets of 5@60kg
1set of 5@ 100kg
2sets of 2@120kg
1rep@140kg
1rep@155kg
5sets of 1@171kg ( My previous max was 175kg so happy with progress here. If I don't pull that 200kg I want I'm on course for some sort of PR at least)

Front Squats
5sets of 5@72.5kg ( Will move to 75kg next week. Nearly at b/w for front Squats so again happy with progress)

Stiff Legged Deads
5sets of 10@82.5kg( I used to hate stiff legged Deads starting to love them now)

Turbo_diesel

Monday 3/06/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 3
80kg for 3
90kg for 2
5sets of 8@97.5kg

Good Mornings
3sets of 12@60kg

Dips
22,22,18,5
Chins
11,11,11

Turbo_diesel

Wednesday 5/06/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
5sets of 5@65kg ( easy)

Pull Up's
12,12,12,8,8

Bench
1set of 10@62.5kg,2sets of 7@62.5kg

DB Rows @37.5kg
27,10

Curls
50,30,20,20,20,10
Green Band Pushdowns
30,30,30

Lessons learned from Wednesday? Don't sit in the sun for two hours, eat & then train later on. Also don't use a prowler the night before Press day.

Turbo_diesel

Friday 7/06/13

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 3
140kg for 1
155kg for 1
3sets of 5@158kg ( Tough )
2sets of 3@158kg

Front Squats
5sets of 3@75kg

Stiff Legged Deads
5sets of 10@85kg

The heat in the gym on Friday was unreal. Sweated like a priest in a playground. Lost two kg this week that I didn't plan in loosing. More than likely all water. Down to 76.7kg

Turbo_diesel

Saturday 8/06/13

Log clean & Press
5sets of 5@30kg
3@45kg
5sets of 3@49kg
3sets of 8@37.5kg

Fat grip Chins
5sets of 9

Band pull aparts =loads

Farmers Walk@ 50kg per handle(just going to work on distance & speed for a while )

1st ten minute block: 6 *60 yard runs
2nd ten minute block :12* 40 yard runs

Turbo_diesel

Tuesday 11/06/13

Back Squats
40kg for 5
60kg for 5
70kg for 3
80kg for 3
90kg for 3
100kg for 1
5 sets of 5@105kg

Good Mornings
3sets of 10@62.5kg

Dips
25,22,19,6

Chins
12,12,12

Turbo_diesel

Wednesday 12/06/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
5sets of 3@70kg

Pull Up's
13,13,13,8,8

Bench
4sets of 8@62.5kg

DB Rows@37.5kg
30,10

Curls
60,40,30,30

Green Band Push Downs
40,30,30,30

Good session..

Turbo_diesel

Friday 14/06/13

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 2
140kg for 1
160kg for 1
Belt on
5sets of 3@170kg ( 200 kg I'm coming for you soon!) Plan on pulling 5 singles @180kg next Friday so it's PR territory from here until I test.

Front Squats
5sets of 5@75kg

Stiff Legged Deads
5sets of 10@87.5kg

Turbo_diesel

Saturday 15/06/13

Log clean & Press
5sets of 5@30kg
5sets of 3@50kg ( reps mainly push pressed)
3sets of 10@37.5kg

Chins
12,12,12,8,8

Band pull aparts*loads

Farmers walk @ 50kg per handle
15*40yard runs
Then
10*40yard runs

Turbo_diesel

Tuesday 18/06/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
80kg for 3
90kg for 3
100kg for 2
110kg for 1
115kg for 1
Belt on
6 sets of 4@117kg

Good Mornings
3sets of 10@65kg

Dips
20,20,20,20,15

Band Pull Aparts
100

Turbo_diesel

Wednesday 19/06/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
65kg for 2
5sets of 1@72.5kg

Pull Up's
14,13,12,11,10

Bench
3sets of 10@62.5kg ( rep PR. May not seem like much but it's progress for me. Bench has also been rubbish)

DB Rows@40kg
3sets of 10

Curls
70,50,35

Green band Pushowns
50,40,35

Turbo_diesel

Friday 21/06/13

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 3
140kg for 1
160kg for 1
Belt on
5sets of 1@180kg ( PR) So a Deadlift PR but expected these pulls to be faster. They felt slow & heavy. The last rep was a bit of a grinder. For testing next week not sure if I should go for 185 first or go balls out for the 190? My 200kg target pull now seems ambitious.

Front Squats
5sets of 3@77.5kg (PR)

Stiff legged Deads
5sets of 10@90kg

Turbo_diesel

Saturday 21/06/13

Log Press (Pressed Straight from the rack no clean)
5 sets of 5@30kg
5 sets of 3@50
3sets of 12@37.5kg

Fat Grip Chins
5sets of 10

Band Pull Aparts
5sets of 20