Taking this week with a little less volume regardinf the posterior chain due to the deadlift max day this weekend.
Squats
60kg x 5
100kg x 5
140kg x 3
160kg x 2
170kg x 3 x 3 nice and explosive
Had to leave it there due to time. Ill get my normal tm bench in tomorrow
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02-11-2013, 11:39 PM #301Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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02-12-2013, 10:55 AM #302
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02-12-2013, 05:19 PM #303
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02-15-2013, 08:59 PM #304
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02-16-2013, 12:22 AM #305
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02-16-2013, 02:52 AM #306
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02-16-2013, 12:28 PM #307
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02-16-2013, 01:09 PM #308
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02-16-2013, 02:58 PM #309
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02-20-2013, 01:14 AM #310
Squats:
100kg x 5
140kg x 4
160kg x 5 x 5
Bench:
60kg x 5
80kg x 5
102.5kg x 3 x 5
Push presses:
80kg x 3 x 5
Pullups:
bodyweight x lots
Speed bench: (not ideal on this day but I had a few days off after the comp)
60kg x 3 x 1 paused speed.
70kg x 8 x 1 paused speed.
80kg x 1 x 10 normal to finish off.
Powercleans:
60kg x 3
80kg x 3 Left it there. Wasnt as fast as I wanted because I was still drained from squats.Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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02-22-2013, 01:03 AM #311
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02-22-2013, 01:32 AM #312
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02-22-2013, 07:40 PM #313
Thankyou gentlemen
Squats
100kg x 5
140kg x 3
160kg x 2
180kg x 4 a bit slow, form was off.
180kg x 2 much better and alot faster.
Bench:
60kg x 5
80kg x 5
100kg x 5
115lg x 3
120kg x 1
125kg x 1
Deads: taking these easy due to big deads last week.
60kg x 3
100kg powerclean
140kg x 3
160kg x 10
Narrow stance box squats.
60kg x 5
100kg x 5
140kg x 5
Cardio on the buke for 15mins.Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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02-22-2013, 10:14 PM #314
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02-24-2013, 09:39 PM #315
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02-26-2013, 01:13 AM #316
Hope so Thomas, going really well at the moment.
Tonights squatting:
60kg x 5
100kg x 5
140kg x 3
162.5kg 5x5 relatively easy. Had a few people come up to comment. Spurred me on haha. Peak hour at a normal gym does occationally have its perks
Leg press:
4x6 at whatever weight
Went for a runRaw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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02-26-2013, 10:25 PM #317
Bench:
60kg x 5
80kg x 5
102.5kg x 5 x 5
Push press:
60kg x 5
80kg x 3 x 5
Speed deadlifts
120kg x 10 singlea
Powercleans
100kg x 3Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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02-27-2013, 01:42 AM #318
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03-01-2013, 07:37 PM #319
Well my calves were way too sore after speed squats "i didn't bother logging the session. It was thursday. It kicked my ass....
So anyway I gave up on the squat idea after I got to 160.
Squats
100kg x 2
120kg x 2
140kg x 2
160kg x 1 done
Bench:
60kg x 3
80kg x 5
100kg x 2
115kg x 3 x 2
100kg x 8.
At least the bench session was good
Pullups
+20kg x 5
+20kg x 3
+20kg x 3
+10kg x 5
+10kg x 5
+5kg x 5
+5kg x 5
bodyweight x 5.
I'll take three days off before starting my next week. My calves are in pain.Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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03-01-2013, 11:02 PM #320
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03-02-2013, 05:35 AM #321
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03-06-2013, 02:49 AM #322
Thanks Tom. Yeah some in the tank.
Wick it was from speed squats. It is like tendonitis on the outside of the calf in the way it feels. It was caused by practicing rather extreme stretch reflex out of the bottom. It was still bad tonight and cut my session short but not as bad. Definitely getting better.
Squats
60kg x 5
100kg x 5
140kg x 3
160kg x 2
172.5kg x 3 Easy but pain started in the calf so stopped there.
Weighed in at 99kgRaw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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03-07-2013, 01:37 AM #323
Bench:
60kg x 3
80kg x 5
100kg x 2
105kg x 3 x 5
Push press:
90kg x 5 x 3
Got a lecture from the 30kg personal trainer AGAIN about how I am going to injure my back and I shouldnt hyperextend it when benching. ..
Edit: I should have told her I was just trying to confuse my muscles! Dammit you always think of what to say when its too late.Last edited by klaery; 03-07-2013 at 01:49 AM.
Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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03-07-2013, 02:57 AM #324
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12-01-2013, 09:46 PM #325
Hey guys
So last Feb I found a small hole/hernia just above my belly button. Its 5x8mm and doc said I may have always had it and should be OK to train. I got scared and decided to stop lifting until I got it fixed (got insurance in march so won't be fixed until at least march next year.
Anyway I lost too much size and strength for my liking so I have started some training again. I am sticking to sets of 8 mostly to keep stress in the mid to low range but to hopefully maintain some muscle. I'm actually a little surprised about the small amount of strength I have maintained while dropping over 10kg.
First session back last Saturday.
Bench:
60kg x 10
65kg x 8
65kg x8
Squats:
100kg x 8
100kg x 8
100kg x 5 - went wobbly Hana
Powerclean and press:
60kg x 7
70kg x 3
Pullups:
3 x 5Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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12-01-2013, 11:31 PM #326
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12-02-2013, 12:56 PM #327
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12-03-2013, 12:23 AM #328
Thanks guys good to be back.
Bench:
60kg x 5
67.5kg x 8
67.5kg x 8
67.5kg x 8
Front squats:
60kg x 8
60kg x 8
60kg x 8
Powerclean and press:
70kg x 2 x 3
Going well so farRaw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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12-04-2013, 07:11 PM #329
Squats:
100kg x 6
120kg x 5
140kg x 5
160kg x 1
Bench:
60kg x 10
70kg x 3 x 8
Clean and press:
60kg x 2 x 3
70kg x 3Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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