H8 Weeks.

papu

7/5/14
Food

Totals 2,119 137 69 222 909 56
Calories Carbs Fat Protein Sodium Sugar


Cycling to work and Tennis today

papu

8/5/14
Food

Totals 1,047 54 37 130 466 6
Calories Carbs Fat Protein Sodium Sugar

+ 1Lb Beef burger with roasted peppers/green chillies , bacon , fried onions , aged cheddar and ginger soy glaze. Sweet potato fries. The Counter


Cycling to work and 90mins 5-aside

papu

9/5/14
Food

Totals 2,413 127 90 183 1,880 28
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and 120mins 5-aside

papu

10/5/14
Food

Totals 2,442 115 75 146 1,134 42
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back


Benching Day , Week 3 . 5/3/1
Warm up 60kgx5x2 , 60kg x1 x5 Trying to get a consistent set up going
67.5kg x 5
77.5kg x 3
85.5kg x 1Came up as quick as the others so I was happy , spotter felt a bit useless though

Pause Bench
65kg x 5 x 2 65kg x3 ,

DB Rows
26kg x 8 x 2
26kg x 9

DB Flys
22kg x 8
22kg x 6 x 2

Face Pulls
36kg x 8
43kg x 8 x 2

Tricep Pushdowns
57kg x 6 x 3

DB Shrugs
22kg x 10 x 2
22kg x 12

Keiser Cable Machine
High Cable Flys
7R x 8
8R x 8
10R x 8

Low Cable Flys
7R x 8 x 3
Snatch Grip Deadlifts with a shrug

75kg x5 x 3

Side Bends

27.5kg x 8 x 3

Goblet squats

50kg x 3 x 3
Core was really sore by now and keeping upright was an effort so i only went for 3 and not 5

papu

11/5/14
Food

Totals 2,055 204 90 103 1,123 76
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

papu

12/5/14
Food

Totals 2,060 125 73 222 1,024 25
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

M Press , Week 3 . 5/3/

Warm up 40kgx6x2 ,
45kg x 5
50kg x 3
55kg x 1 60kg M-press is gonna happen! sooon

Push Press
60kg x 3 x 3

Snatch Grip Shrugs
60kg x 3 x 3

Farmers Walks
40kg each hand x 30Seconds x3

Overhead press
20kg x 8
20kg x 5
20kg x 6

Close Grip Pulldowns
60kg x 8 x 1
60kg x 6 x 2

Lat pulldowns
45kg x 8 x 3

T bar Rows
30kg x 8 x 3

Face Pulls
36kg x 8 x 3

papu

13/5/14
Food

Totals 2,011 194 72 153 1,310 67
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

Tag Rugby Training

papu

14/5/14
Food

Totals 2,500 173 110 220 2,496 28
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back

Deadlift Day , Week 1 . 5/3/1
Warm up 60kgx6 sumo 60kg x 6 conventional 100kg x3 sumo 100kg x 3 conv.
115kg x 5
132.5kg x 5
150kg x 5

Sumo Deadlifts

100kg x 3 x 2
120kg x 3 x 2

Rack Pulls

100kg x 5
120kg x 5
140kg x 5

Pause Squats

60kg x 5 x 3

DB Side Bends

30kg x 10 x 3

papu

15/5/14
Food

Totals 2,026 148 80 186 662 54
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back

an hour of 5-aside football

papu

16/5/14
Food

Totals 2,479 164 91 163 686 5
Calories Carbs Fat Protein Sodium Sugar



Cycling to work and back

papu

17/5/14
Food

Totals 2,370 247 109 104 1,676 31
Calories Carbs Fat Protein Sodium Sugar

papu

18/5/14
Food

Totals 2,093 206 92 121 999 125
Calories Carbs Fat Protein Sodium Sugar

papu

19/5/14
Food

Totals 2,420 205 90 201 3,071 97
Calories Carbs Fat Protein Sodium Sugar


Walked to work and back 6km

Squat Day , Week 1 5/3/1
Warm up 60kgx5x2
75kg x 5
85kg x 5
95kg x 5

Squats Walkouts These are pretty cool , Priming CNS for holding heavier loads on my back.
125kg x 10 seconds
145kg x 10 seconds x 2

Tempo Squats
75kg x 4 x 4

Deadlifts Variations - Wearing my Power Perfects

Snatch Grip
60kg x 6 x 2

Stiff Legged
110kg x 5 x 2

Pause Deadlifts (Pausing at the shin)
110kg x 5 x 2

Side Bends
30kg x 8 x 2
30kg x 10

papu

20/5/14
Food

Totals 2,019 140 81 177 211 35
Calories Carbs Fat Protein Sodium Sugar


Walked to work and back 6km

papu

21/5/14
Food

Totals 1,934 136 83 159 629 46
Calories Carbs Fat Protein Sodium Sugar


Walked to work and back 6km
an hour of 5 aside

Visited the FAT exhibition in the Science Gallery in trinity college and got a body comp test done. It's not that accurate i would imagine , but the BMR value is interesting

Good to know I'm close to my lifetime goal of a 350 Ohm Resistor...

papu

22/5/14
Food

Totals 2,347 169 76 235 929 38
Calories Carbs Fat Protein Sodium Sugar


walked to work and back 6km
and hour and a half of 5 aside.

papu

23/5/14
Food

Totals 2,745 243 89 226 1,037 45
Calories Carbs Fat Protein Sodium Sugar


24/5/14
Food

Totals 1,776 126 58 152 1,490 33
Calories Carbs Fat Protein Sodium Sugar


25/5/14
Food

Totals 1,798 132 78 146 2,400 66
Calories Carbs Fat Protein Sodium Sugar


Inconsistent weekend, didn't do allot for it.

papu

27/5/14
Food

Totals 2,247 188 68 218 2,024 83
Calories Carbs Fat Protein Sodium Sugar



Cycling to work

M Press , Week 1 . 5/3/1

Warm up 40kgx6x2 ,
40kg x 5
45kg x 5
52.5 x 5


Snatch Grip Shrugs
60kg x 5 x 3

Farmers Walks
40kg each hand x 30Seconds x3

Overhead press
22kg x 8
22kg x 8
22kg x 5

Close Grip Pulldowns
60kg x 8 x 3

T bar Rows
32.5kg x 8 x 3

Seated Rows fb = weights from bottom of the stack ( no Kg markers)
9fb x 8
8fb x 8
7fb x 5

Pendelay rows
60 x 5 x 3

papu

Quick Update

I'm going to be switching from 5/3/1 to Canditos 6 week Strength Program , Diet is pretty nailed down at the moment and well be as it has been for the past number of weeks.

If anyone's interested in what these programs look like , all the details are here
http://www.canditotraininghq.com/free-strength-programs/

Powerlifting to win did a great review of it

https://www.youtube.com/watch?v=A-xH6vBzMto

I'll have to see how the 5 day split works with the other sports I play and work , but i'll surely try.
Workouts are a bit shorter so i should be able to get in the 1hr or so before work.

papu

Candito 6 Week Strength Program

What are your 1RM's for the following lifts?
Bodyweight 83.5kg
Bench Press 90kg
Squat 112.5kg
Deadlift 170kg

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Day 1

I'll be following this closely! I plan on doing his 6 week programme in about 5 weeks time.

papu

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Day 2

papu

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Day 3

Didn't get the lat Pulldowns in but whatever ¯\_(ツ)_/¯

papu

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Day 4

Sets of 8 Reps ᕕ （°々。）ᕗ

papu

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Day 5

Not so pleased with 12 reps , Lost tightness on the 10th rep and it was all downhill from there.. felt i could have had another 2 or 3 in me

papu

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Day 6

papu

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Day 7

papu

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Day 8

Squat
5x50kg
5x60kg x 2
3x70kg
3x80kg
4x90kg
10x92.5kg

3x87.5kg x 10 ( ouch )

Pause deadlifts

8x100kg x3

Squat Jumps

4x28kg x 3

Leg Press Calf Raise

12x85kg x 3

papu

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Day 9

Bench
10x20kg
8x50kg x 2
3x60kg

10x65kg
8x70kg
8x75kg


DB Row

10x22kg
8x22kg x 2

Seated OHP

10x20kg
8x20kg
6x20kg

Machine Row

8x65kg x 2
10x55kg

Incline Chest Fly

12x18kg x2
12x20kg

Hammer Curl

12x12kg
8x14kg x2

papu

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Day 10

Bench

8x50kg
5x60kg x 3

Max Reps 15 x 70kg

DB Row

10x24kg
8x24kg x 2

Seated OHP

10x22kg
8x22kg
6x24kg

Machine Row

10x60kg x 2
8x 62.5kg
6x 62.5kg

Incline Chest Fly

12x20kg x2
8x20kg

Hammer Curl

12x14kg
9x14kg
8x14kg