On route to becoming a powerlifter

chriity139

Alf Veedersane wrote: »

Fair enough...I just feel it where I shouldn't and a time seems to touch of shoulder impingement which has manifested itself in a couple .For ways. Nothing serious beyond irritation but BB bench is weak as Temple Bar booze but changing the grip a little works. Just said I'd flag it in case it helped

I appreciate it man Nice way of describing your bench too haha

chriity139

Week 6 Day 3 Squats

Warmup 10 mins bike

Squats
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 100kg
1x10 @ 120kg (pb I think)
3x3 @ 130kg

Hack squat
1x20 @ 20kg
1x10 @ 40kg
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 80kg
1x10 @ 40kg
1x10 @ 20kg

Rope face pulls
1x10 @ 27-81kg

chriity139

Week 6 Day 4 Deadlift

Warmup 10 mins bike

Deadlift
1x10 @ 70kg
10x10 @ 110kg (pb)

Next week will go for 115kg.

Leg press
10x12 @ 200kg

lying leg curl
1x12 @ 34kg
1x12 @ 41kg
1x12 @ 48kg
1x12 @ 55kg
1x10 @ 62kg

Standing single leg curl
5x12 @ 27kg

Superset 1 x6
1x30 @ 150kg Seated calf pushes
1x12 @ 54kg Face pulls
1x10 @ raised leg raises

Superset 2 x6
1x12 @ 20kg BB behind head press
1x12 @ 20kg BB standard shoulder press
1x20 @ 12.5kg DB bicep curl
1x10 leg raises
1x10 @ 12.5kg Standing DB shoulder press

chriity139

Body is in an absolute heap today after that 10x10 deadlifting 2 days ago. Playing football for 4 hours two nights ago and football golf the yesterday morning didn't really help either.

chriity139

Week 7 Day 1 Deadlifting

Bike 10mins

Deadlift
1x10 @ 70kg
10x10 @ 115kg (pb)
1x10 @ 110kg
1x10 @ 70kg

Superset 1x6
1x15 @ 20kg Incline Db chest press
1x10 @ 12.5kg Db bicep curl
1x20 @ 20kg Standing side crunch

Superset 2x6
1x12 @ 27-54kg rope face pull
1x12 @ leg raises
1x20 @ 70kg Bb shrugs

chriity139

Week 7 Day 2 Squats

10 mins bike warm up

Squats
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 100kg
belt
1x10 @ 120kg
2x3 @ 130kg
1x10 @ 100kg
1x10 @ 60kg

Squats felt really good tonight. My waist has gone to small for the gym belt so didn't feel comfortable going above 130kg. Must get my own.

Sumo Deadlift
1x10 @ 70kg
1x10 @ 110kg
Chalk
1x5 @ 150kg
1x5 @ 160kg
1x3 @ 170kg (might be pb)

Haven't done sumo deadlifts in ages, felt really good and my strength has carried over from my conventional deadlifting as the highest I previously went was 1x170kg I think. Going to include these into my program every week. 1 day doing conventional another doing sumo.

Db stiff leg deads
5x10 @ 42.5kgx2

LuckyLloyd

In absolute bits from 100 Deads at 110kgs. Next day solution...100 Deads at 115kgs. You're some bull of a man!!

chriity139

LuckyLloyd wrote: »

In absolute bits from 100 Deads at 110kgs. Next day solution...100 Deads at 115kgs. You're some bull of a man!!

:D:D paid off, not in bits anymore. I probably just killed my nervous system :eek::eek:

chriity139

Messed around today in the gym with some quads, arms and shoulders even though it was my day off.

Today I got to have a cheat meal. Generally have 1 every 2-3 weeks. My weight before my cheat meal was 82kg afterwards I weighted 85.5kg. Ughhhhhh so full and bloated but was so good. My cheat meal consisted off

Sushi takeaway (loads)
3 chocolate infinity magnums
big bag of dorritos

Going to do sumodeads and squats tomorrow so i'll burn it off

Alf Veedersane

There is probably a Poo PR on the way...

chriity139

Alf Veedersane wrote: »

There is probably a Poo PR on the way...

The cheat meal has left the building, not sure if it was a pr all that eating for nothing

chriity139

Week 7 Day 3 Sumos

Sumo Dl
1x10 @ 70kg
1x10 @ 110kg
1x5 @ 150kg
1x2 @ 170kg
1x1 @ 180kg (Sumo DL pb)
1x5 @ 150kg
1x5 @ 110kg
1x5 @ 70kg

Lots of rear delt and arms

chriity139

Week 8 Day 1 Squats

Warm up 10 mins on bike

leg extension
1x20 @ 30kg
1x20 @ 50kg
1x20 @ 70kg
1x20 @ 80kg
1x120 @ 90kg

Squats
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 100kg
Belt
1x5 @ 120kg
1x3 @ 130kg
1x2 @ 135kg
3x1 @ 140kg

Had more in me but the belt being too big for me didn't push confidence in me. Found out whenever I come out of the bottom of a 130kg+ squat I fart. No idea why but must do something about it :P

Hack Squat
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 80kg
1x10 @ 120kg
1x5 @ 140kg
1x5 @ 160kg
3x5 @ 180kg (pb)

Stiff leg DBs
5x10 @ 40kg x 2
5x8 @ 42.5kg x 2

Leg extension
1x10 @ 110kg
1x10 @ 130kg
1x10 @ 150kg
1x10 @ 170kg
1x10 @ 190kg

Felt good after that leg session. Weighed in at 81.3kg today which is the lightest I have been in about 10-11 months. Strength feels ok even though Im on a tiny amount of carbs. Every second or third day I will have 125g of white rice.

Alf Veedersane

chriity139 wrote: »

Week 8 Day 1 Squats

Warm up 10 mins on bike

leg extension
1x120 @ 90kg

I'm guessing you lost count and did a few extra to make sure you got the full set done...

chriity139

Alf Veedersane wrote: »

I'm guessing you lost count and did a few extra to make sure you got the full set done...

Its all about those 120 rep sets dam late night logging haha

chriity139

Week 8 Day 2 Sumo's

Warm up 15 mins on stairs

Leg extension
4x15 @ plate 6

Sumo DL
1x10 @ 70kg
1x10 @ 110kg
3x5 @ 150kg
Dropset
1x5 @ 150kg
1x5 @ 110kg
1x10 @ 70kg

Followed by bit of shoulders, biceps and abs

chriity139

Week 8 Day 3 Squats

10 min walk on treadmill to warm up

Stretches etc

Squats
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 100kg
belt
1x5 @ 120kg
2x3 @ 130kg
1x1 @ 140kg
6x6 @ 100kg

This cut is really starting to effect my squat strength. Going to build up the 100kg squat to 10x10 after I do my heavy rep squats. On the 6x6 I really slowed down the negative part of the movement and tried to explode back up. Didn't help the fact it was boiling it the gym.

Db stiff legs
8x8 @ 42.5kg x 2
2x10 @ 40kg x 2

chriity139

Weighed in today at 81kg lightest I have been all year.

Sumo's
1x10 @ 70kg
1x10 @ 110kg
1x10 @ 120kg
1x5 @ 140kg
1x5 @ 150kg
Dropset
1x5 @ 150kg
1x10 @ 110kg
1x10 @ 70kg

Superset 1x6
1x10 Db chest press 25-42.5kg
1x10 Bb bicep curl @ 30kg
1x30 Standing side crunches with 20kg plate

No issues at all with the shoulder while pressing until I got to the 42.5kg db's then I felt a slight sensation so I stopped at that weight.

Superset 2x6
1x10 Medium grip pulley row 64-100kg
1x12 Standing hammer curl @ 12.5kg
1x12 Hanging leg raises

Not a bad session except for the heat, legs are still in bits from squatting 2 days ago. Sumos were unpleasant to say the least.

chriity139

Week 9 Day 1 Squats

Warmup bike + stretching

Squats
1x10 @ 20kg paused
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 90kg
belt
7x7 @ 100kg

6th set was very hard, gf pissed me off saying I don't think you will be able to complete the 7th set as the 6th looked very hard. Pissed of I selected an intense song on the iPod and murdered the 7th set not a single rep was hard. The 7x7 felt much easier than the 6x6 last week. Next week is 8x8 @ 100kg. Once I get 10x10 @ 100kg I am going to increase the weight by 5kg until I can get 10x10 again. Good way of increasing strength without all the heavy stress on your joints with 2-5 rep sets plus it counts as cardio

Front squat
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 40kg
2x10 @ 50kg

Just messing around with front squats again, felt good might start including them in my hamstring dominant leg days for my quad exercise at the end. Since I have stopped training chest for the past month or so due to my shoulder my flexibility has gotten much better with the high elbows

Close feet leg press
1x50 @ 40kg
1x50 @ 80kg
1x30 @ 120kg
1x30 @ 160kg
1x20 @ 200kg

Quads felt annihilated after the leg press.

Leg extension
1x20 @ 2nd plate
1x20 @ 3rd plate
1x20 @ 4th plate
1x20 @ 5th plate

Standing single leg curl
5x12 @ 34kg

chriity139

Legs

Warm up on bike 10 mins and 10 mins stretching.

Squat
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
8x8 @ 100kg (pb)

Overhead squats
5x5 @ 20kg

Superset 1 x 6
A) Close stance leg press 1x30 @ 80kg
Standing hamstring curl 1x12 @ 34kg

superset 2 x 6
C) Leg extension 1x10 @ 50-120kg
D) Lying down leg curl 1x12 @ 41-64kg

Superset 3 x 6
E) Seated hip ab and adduction 1x30 @ 70kg
F) Stiff leg deads Db 1x8 @ 40kg x 2

Bodyweight walking lunges
4x30