Building a stronger me

chriity139

Week 10 Day 4 Arms

Bw 84.2kg

Tricep rope pull down
lots and lot then 2 drop sets

Tricep pushdown
lots and lots and 2 drop sets

Flat tricep kickback
5x12 @ 12.5kg

Standing tricep kickback
5x12 @ 7.5kg

Cable bicep curl
Progression pyramid until failure x3

Precher barbell curl
5x8 @ 35kg

Precher db curl
5x8 @ 17.5kg

Standing hammercurl
4x failure @ 17.5kg

Probably my least favourite day of training but it has to be done.

chriity139

Week 10 Day 5 Chest and back

Bw ?

Today me and 2 lads from Westwood Clontarf went out to Westwood in Sandyford today for a bit of a change. Much smaller than Clontarf but has everything you need and has a nice feel to the place. Really enjoyed the hour we spent in the heated salt water pool (like a grotto).

Incline Db press + Wide grip pull ups
Incline 1x12 @ 25kg
Pull 1x5
Incline 1x12 @ 30kg
Pull 1x5
Incline 1x10 @ 35kg
Pull 1x5
Incline 1x6 @ 40kg
Pull 1x5
Incline 1x9 @ 37.5kg
Pull 1x5
Incline 1x8 @ 37.5kg
Pull 1x5
Incline 1x8 @ 37.5kg
pull 1x5
Incline 1x8 @ 37.5kg
Pull 1x5
Incline 1x8 @ 37.5kg

Flat bench + Db row
Bench 1x10 @ 80kg
Row 1x12 @ 30kg
Bench 1x10 @ 80kg
Row 1x12 @ 30kg
Bench 1x8 @ 80kg
Row 1x12 @ 30kg
Bench 1x failure @ 60kg
Row 1x12 @ 30kg
Bench 1x failure @ 60kg
Row 1x12 @ 30kg

flat flies + Back extension
Ff 1x10 @ 15kg
Be 1x10 @ bw + 5kg
Ff 1x10 @ 15kg
Be 1x10 @ Bw + 5kg
Ff 1x10 @ 15kg
Be 1x10 @ Bw + 5kg


Flat bench + Back Extensions
Bench 1x failure @ 60kg
Be 1x10 @ Bw + 5kg
Bench 1x failure @ 60kg
Be 1x10 @ Bw + 5kg
Bench 1x failure @ 60kg
Be 1x Failure @ 60kg

Swimming and relaxing in the pool for the next hour or so.

RidleyRider

Why flat bench twice?

chriity139

Just to get a pump in my chest after the work sets with light weight

chriity139

Week 10 Day 6 (Legs and trap bar deadlift)

Bw 82.7kg

Foam rolled

Squat
1x2 @ 20kg
1x2 @ 60kg
1x2 @ 80kg
1x2 @ 100kg
1x2 @ 110kg
1x2 @ 120kg
1x1 @ 125kg (pb)
1x1 @ 130kg (pb)
3x1 @ 125kg

Trapbar Deadlift
1x2 @ 120kg
1x2 @ 160kg
1x1 @ 200kg
1x failed @ 220kg (legs were so tired from squatting)

Leg Extension
1x12 @ 90kg
1x12 @ 110kg
1x10 @ 130kg
1x10 @ 150kg
1x8 @ 170kg
1x6 @ 190kg
Dropset to failure from 190-30kg (my god the pain, felt like my quads were locked)

Squats
1x5 @ 60kg
1x2 @ 80kg
1x2 @ 100kg
1x2 @ 110kg
3x1 @ 120kg

Delighted with my squatting now, 3 days ago i maxed out at 122.5kg and today I got 130kg. I have started going up in doubles until I reach a sticking point then I drill the weight for 3 sets of 1. I have increased my squat by 7.5kg in 3 days by doing this.

chriity139

Week 11 Day 1 Morning leg press

My legs are absolutely fried today due to my squatting yesterday. Only 2 weeks left on strength then onto smolov squat program. So its all about volume volume volume regarding legs to try get them ready for the b*****d smolov cycle. I only used light weight compared to what I'm use to but it was very tough.

Leg Press
3x12 @ 180kg
3x10 @ 220kg
3x8 @ 260kg
3x6 @ 300kg

Double hamstring curl
5x12 @ 54kg

Back extension
5x10 @ Bw + 10kg

Legs are feeling very unsteady, now time to eat

chriity139

Week 11 Day 1 Chest

Bw 82kg

Flat Bench Testing pr All reps paused.
3x3 @ 60kg
3x2 @ 80kg
3x1 @ 100kg
2x1 @ 110kg
1x1 @ 120kg
failed 122.5kg twice.

Incline Bench
1x18 @ 60kg
5x15 @ 60kg

Chest press machine
5x12 @ setting 10

Flat bench to failure Dropset x 2
until failure @ 60kg
until failure @ 50kg
until failure @ 40kg
until failure @ 30kg
until failure @ 40kg
until failure @ 50kg
Until failure @ 60kg


Last week I pr'd at 120kg but failed 122.5kg but that was after a lot of reps to work upto that weight. Tonight I decided to test my pr on the bench again but with much less reps before testing. 120kg felt very strong and flew up, felt very confident about 122.5kg. First attempt failed was a bit puzzled so went for it again after a few mins rest and failed again. I reckon its more of a mental block than a physical block.

I am going to take the same approach as I do with my squats. Go up in doubles until I find a weight Im sticking at and do 3x1. Hopefully this will see me pass my mental/physical block of 122.5kg.

Can anyone suggest assistance exercises of how to increase your bench. Was thinking close grip bench, benching off the floor and working on shoulder mobility.

runawaybishop

How do you get on with the 122.5kg lift, did it come up at all?

RidleyRider

Why test so often?

chriity139

RidleyRider wrote: »

Why test so often?

I didn't plan on testing last week it just happened. I planed on it last night so kept my reps low. Thought my pr would be higher due to that factor but it was the same.

chriity139

runawaybishop wrote: »

How do you get on with the 122.5kg lift, did it come up at all?

About half way then got stuck, Id say if I could get more explosive at the bottom of the lift I could get by the sticking point

Alf Veedersane

chriity139 wrote: »

I didn't plan on testing last week it just happened. I planed on it last night so kept my reps low. Thought my pr would be higher due to that factor but it was the same.

You did a lot of benching on Saturday though so you've probably tested a bit soon.

runawaybishop

chriity139 wrote: »

About half way then got stuck, Id say if I could get more explosive at the bottom of the lift I could get by the sticking point

Try high sets with low reps on a lighter weight and really push hard coming up - something like 8 sets of 3 reps.

chriity139

Alf Veedersane wrote: »

You did a lot of benching on Saturday though so you've probably tested a bit soon.

Yeah maybe, will leave testing it for another 4 weeks or so.

chriity139

runawaybishop wrote: »

Try high sets with low reps on a lighter weight and really push hard coming up - something like 8 sets of 3 reps.

Dave tate I think his name is recommends that type of training to get past your sticking point at bottom half of bench. Will give it a go

Alf Veedersane

chriity139 wrote: »

Yeah maybe, will leave testing it for another 4 weeks or so.

Keep building up the triples and mix it up with what runawaybishop suggested and then test in a few weeks. You'll likely see a nice jump rather than going for 2.5kg jumps every week or so.

chriity139

Alf Veedersane wrote: »

Keep building up the triples and mix it up with what runawaybishop suggested and then test in a few weeks. You'll likely see a nice jump rather than going for 2.5kg jumps every week or so.

Would you do the explosive training on the same day as the triples or on a separate day ?

Alf Veedersane

chriity139 wrote: »

Would you do the explosive training on the same day as the triples or on a separate day ?

Not necessarily the same day. One day do a lot of sets at a lighter (but not too light) weight and work on exploding it up off the chest. The next day you can do the building up triple-strength work.

or something along those lines.

chriity139

Week 11 Day 2 Back + Biceps

Bw 83.7kg

Foam rolled

Wide grip pull ups
5x5 @ bw

Latt pull down
1x20 @ 34kg
1x12 @ 48KG
1X10 @ 55KG
1X8 @ 64KG
1X8 @ 72kg
1x6 @ 81kg

Latt pull down + Latt rope pull
Lp 1x12 @ 48kg + Lr 1x12 @ 20kg x3

Narrow grip pulley row
1x12 @ 64kg
1x10 @ 73kg
1x8 @ 82kg
5x6 @ 91kg

Medium grip pulley row
1x12 @ 64kg
1x10 @ 73kg
1x8 @ 82kg
5x6 @ 91kg

DB Row
5x6 @ 45kg

BB bicep curl + Db hammercurl
BB @ 30kg until failure, Db @ 20kg until failure (x3)

DB hammercurl ladder
1 x failure @ 20kg
1 x failure @ 15kg
1 x failure @ 12.5kg
All carried out 3 times without rest.

First time in a long time doing back and biceps. Found training biceps after back was very tough as they are already engaged in the back movements. Really feeling it in my upper back today

chriity139

Week 11 Day 3 Legs

Bw 83.2kg

Foam rolled and stretched

Squats
1x2 @ 60kg
1x2 @ 80kg
1x2 @ 90kg
1x2 @ 100kg
1x2 @ 120kg
1x2 @ 130kg (pb)
1x1 @ 135kg (pb)
3x1 @ 130kg (pb) failed my 4th
1x3 @ 120kg (pb)
1x3 @ 110kg

Paused Squats
5x3 @ 60kg each rep paused for 10 seconds

Double hamstring curl
1x8 @ 55kg
1x7 @ 61kg
1x4 @ 68kg
1x6 @ 61kg
1x8 @ 55kg

Leg extension
5x12 @ 110kg
1x8 @ 150kg

Very happy with my squat progress at the moment. Increasing very steadily. 135kg felt good tonight. No belt or wraps. Each week I'm getting closer and closer to 2x Bw ATG squat. Which will be when I compete in powerlifting or start looking into it.

chriity139

Week 11 Day 4 Morning leg press + Explosive bench

Leg press
1x10 @ 100kg
1x10 @ 180kg
1x10 @ 220KG
1X10 @ 260KG
1X10 @ 340KG

Legs felt unbelievably tired after squatting last night so didnt try max out on leg press.

Explosive bench
8x3 @ 60kg

First time doing this training so wasnt sure of what weight to use. I decided for 50% my 1rpm to see how I got on. Found it extremely light, next week I will do 8x3 @ 70kg and so on. Aim is to get the bar off my chest as quickly as possible as I think this is where I am weakest in the movement. Can anyone tell me the % of your 1rpm to be using in this type of movement ? Should you struggle a little getting the bar back up ?

Back extensions
5x10 @ Bw

runawaybishop

60% of 1rm would be enough i'd say - this one is all about speed. If the 70kgs comes up x3 a lot slower than the 60 then you went too heavy. You could also look at changing hand position - do some wide and close grip work.

chriity139

runawaybishop wrote: »

60% of 1rm would be enough i'd say - this one is all about speed. If the 70kgs comes up x3 a lot slower than the 60 then you went too heavy. You could also look at changing hand position - do some wide and close grip work.

Cheers for the advice man. So would you say do 8x3 wide grip then 8x3 narrow grip or mix them into the same set

runawaybishop

chriity139 wrote: »

Cheers for the advice man. So would you say do 8x3 wide grip then 8x3 narrow grip or mix them into the same set

Separate sets, depends how much time you are devoting to it really.

chriity139

Week 11 day 5 Shoulders

Bw 82.7kg

Wrists are still sore so can't do bb overhead press which is frustrating the hell out of me.

Seated Db Shoulder press
1x12 @ 15kg
1x12 @ 17.5kg
1x10 @ 20kg
1x10 @ 22.5kg
1x8 @ 25kg
1x6 @ 27.5kg
5x5 @ 30kg

Gailleo Row Machine
1x12 @ 70kg
1x12 @ 80kg
1x12 @ 90kg
1x10 @ 100kg
1x8 @ 110kg
1x6 @ 120kg

Rear Delt cable pull
3x12 @ 17.5kg

Later Db raise
5x10 @ 7.5kg

Forward Db raise
5x10 @ 5kg

Bb shrugs
3x30 @ 60kg
3x20 @ 60kg

Stretched and foam rolled for about 10mins after.

chriity139

Week 11 Day 6 Squats

Bw 84kg

Foam rolled and stretched

Squat
1x3 @ 20kg 10 seconds pause each rep
1x2 @ 60kg
1x2 @ 80kg
1x2 @ 100kg
1x2 @ 120kg
1x2 @ 130kg
1x2 @ 135kg (pb on doubles)
1x1 @ 140kg (pb on singles)
1x1 @ 142.5kg (pb on singles)
1x5 @ 120kg (pb on 5)
3x5 @ 100kg

Felt really good tonight. Hips were very tight from my squatting 3 days ago. I soon settled into my groove. In the past 6 days I have added 12.5kg to my squat. 130-142.5kg x1. Very happy with my improvement. From monday its my tapper week from strength. After the tapper week I finally start my smolov jr squat program. Cant wait to try it. Heard so much positive feedback about it

chriity139

Heres how my smolov jr cycle will look after my taper week




Saturdays of each week should be very interesting. I'm really going to have to ram in the food so my body recovers for the next session.

JJayoo

I'd take a guess that your true Squat PB is higher than 142.5kg. Doing a double with 135kg and a single with 140kg isn't ideal as a warm up for your max.

IMO you would smoke 150 no bother.

ps savage lifting.

RidleyRider

JJayoo wrote: »

I'd take a guess that your true Squat PB is higher than 142.5kg. Doing a double with 135kg and a single with 140kg isn't ideal as a warm up for your max.

IMO you would smoke 150 no bother.

ps savage lifting.

There's his taper week gone:pac: I'd agree though. You might not have felt taxed after the double but you probably were a bit fatigued.

Great lifting dude.

chriity139

Must resist trying 150kg this week, body needs rest come wednesday 150 lets be having ya.

Not sure I could get 150kg up, 142.5 was a bit of a struggle but as you said could have been my fatigue setting in.


Cheers lads

No prs from me this week except maybe tonight as I try doing triples on my bench