Ambitions

[te120392]

Starting a strength block for 4 weeks then a one week of de-loading and re testing. Then a further 4 weeks of strength.

I will be logging my strength program and gains over the next 9 weeks.

Starting Lifts:

155 kg below parallel Squat
125 kg Bench Press
72.5 kg overhead press
105 kg Bent over row
BW + 35k g Pull up

Starting at 98 kg just begun creatine this week.

Strength training 4 days a week Monday Tuesday Thursday Friday
With Wednesday being used for technique mobility and some power work for cleans and snatches not heavy though

Aims by July 2013 min:

Squat below parallel 180kg+
Bench Press 140kg+
overhead press 100kg
Bent over row 140kg
Pull up BW + 50KG

[te120392]

Tomorrows session is as follows:

Back Squats 125kg 3 sets of 6 reps
Bench Press 100kg 3 sets of 6 reps
Split Squat 75kg 3 sets of 5 reps
Bent over row 85kg 3 sets of 6 reps
Woodchop 30kg 3 sets of 6 reps

[te120392]

Beginning Front Shot around 12% body fat want to be around 10% before starting to gain mass.

[te120392]

Session A done

Back Squats 125kg 3 sets of 6 reps (left hip flexor felt tight but still below parallel)
Bench Press 100kg 3 sets of 6 reps
Split Squat 75kg 3 sets of 5 reps
Bent over row 85kg 3 sets of 6 reps
Woodchop 30kg 3 sets of 6 reps

Keen for strength session tomorrow

[te120392]

Completed Session B of this week into 3rd day of loading creatine 2 day left then 5gs a day

DB Shoulder Press 34kg 6 reps 3 sets 2-3mins rest
SA DB Row 46kg 6 reps 3 sets 2-3mins rest
Alt DB Shoulder Press 32kg 6 reps 3 sets 2-3mins rest
SA Cable Row 31.5kg 6 reps 3 sets 2-3mins rest
Kneeling Cable Twist 10kg 6 reps 3 sets 1min rest

Stretching of lower body: Hamstring stretch hold 15 seconds
Gluteal Stretch hold 15 seconds
Quadricep Stretch hold 15 seconds
Hip Flexors Hold 15 seconds
Calfs Hold 15 seconds
Groin Hold 15 seconds
3 lots of those stretches.

Good session weights going to increase on SA Cable Row and Kneeling Cable Twist

[te120392]

Rest day good last day of loading creatine tomorrow and smash out a big strength session excited

[te120392]

Had to double up sessions today so performed C and D together not ideal but actually went pretty well.
Session C
Squat 125kg 3 sets of 6 reps
Bench 100kg 3 sets of 6 reps
RDL 105kg 3 sets of 5 reps
Pull ups BW + 10KG 6 rep 5 reps 4 reps
Arabesque 50kg 3 sets of 6 reps

Session D
DB Incline bench press 40kg 3 sets of 6 reps
Arnie Db Press 14kg 3 sets sof 6 reps
Bent over flyes 14kg 3 sets of 6 reps
Narrow Seated Row 3 sets of 6 reps
Low High Wood Chop 15kg 3 sets of 6 reps

Rest over weekend then normal schedule next week of Session A= Monday Session B= Tuesday Session C = Thursday and Session D= Friday. More volume next week sets increasing on exercises.

[te120392]

Session A 29/10/2012

Squats 125kg 4 sets of 6 reps felt good
Bench press 100kg 4 sets of 6 reps
Split squat 75kg 3 sets of 5 reps
Bent over row 85kg 4 sets of 6 reps
Woodchop 3 sets of 6 reps

Looking forward to Thursday 5 sets of 6 reps for bench and squats and then up the weight week after and drop one rep

Short term goals for Christmas:
170kg Squat = 15 kg gain in 9 weeks
135kg Bench Press= 10kg gain in 9 weeks
Pull up 42.5kg= 7.5kg gain in 9 weeks
Miltary Press 85kg= 12.5kg gain in 9 weeks
Bent over row 120kg= 15 kg gain in 9 weeks

These are what i want to be minimum gains made will push hard

[te120392]

Sesison B Tuesday

Db Shoulder Press 34kg 3 sets of 6 reps
SA DB row 48kg 3 sets of 6 reps
Alt DB Shoulder Press 32kg 3 sets of 6 reps
SA Cable row 35kg 3 sets of 6 reps
Kneeling Cable Twists 15kg 3 sets of 6 reps

Upper body Stretching

Pm:
Intervals:
3 sets of 6 x 30s on 30s off 2 mins rest between sets @ 20kmph on treadmill

[te120392]

Wednesday Power and technique/extras

Snatch grip drop under to overhead squat 3 sets of 5 reps with just bar
Overhead squats 3 sets working up to 40kg for 5 reps
Hang Snatches worked up to 60kg (bit slow though)
Hang clean and Jerk 70kg 3 sets of 3 just explosive powerful
Jump squats with just bar for 3 sets and with 30kg for 2 sets
Bench Throw 5 sets on smith machine with 10kg on each side

Lower Body Stretching

[te120392]

Thursday 1st November Session C

Squats 125kg 5 setso f 6 reps
Bench Press 100kg 5 sets of 6 reps
RDL 105kg 3 sets of 5 reps
Pull ups BW+10KG 6 5 4 4 4 4
High to low wood chop 3 sets of 6 reps

[lajoo]

I like how you gradually increase the volume,this is your own program?

[te120392]

I like how you gradually increase the volume,this is your own program?

Yeah it works on gradually increasing the volume to begin with whilst maintaining intensity for the first 2 weeks in the main session A and C .
The next 2 weeks focus on decreasing volume as average intensity increases so Next week Session A involves 5 sets of 5 reps with 85% 1 rm pre tested then Session C will be 4 sets of 4 reps with 90% 1 rm tested. Session B and D remain the same and increase in weights if i feel stronger or there necessary. Just a quick 4 week program aimed to allow me to rep my previous 1 rm for 2 sets of 2 reps by the final session C

Looking forward to increasing the weights next week on big lifts i find personally the 5 sets of 5 reps the hardest part of the program when i have done it before but we will see this time

[te120392]

Incline DB Bench Press 42kg 3 Sets of 6 reps
Arnie Press 14kg 3 Sets of 6 reps
Bent over fly 16kg 3 sets of 6 reps
Cable Row kg 3 sets of 6 reps
Kneeling cable twists 16.25kg 3 sets of 6 reps

[te120392]

5/11/11
Squat 132.5kg 5 sets of 5 reps (weight should of been 131.75 so went up to 132.5 felt good)
Bench 107.5kg (should of been 106.25 but went up) 5 reps 5 reps 5 reps 4 reps 4 reps ( no spotter so didn’t risk 5 on last 2 sets)
Split squat 75kg 3 sets of 5 reps
Bent over row 90kg 5 sets of 5 reps
Woodchop 30kg 3 sets of 6 reps

[te120392]

DB Shoulder Press 36kg 6 6 5
SA DB Row 50kg 3 sets of 6 reps
SA DB Shoulder Press 32kg 3 sets of 6 reps
SA Cable Row 38.5kg 3 sets of 6 reps
Cable twists 17.5kg 3 sets of 6 reps

[te120392]

Squat 140kg 4 sets of 4 reps
Bench Press 115kg 4 4 3 2 (didn’t realise until after was meant to do 112.5kg so not bad considering was heavier than meant to be )
RDL 105kg 3 sets of 5 reps
Pull 20kg+BW 4 sets of 4 reps

[te120392]

44kg Incline Bench Press 6 6 4
14kg Arnonald press
16kg Bent Over Flyes
41.5kg Seated Row
Woodchop


6 lots of 30 on 30 off

[te120392]

Was Away for weekend so just 4 days of straight gym strength work outs got 3 sets of 3 reps sooo some big weights to come !!!

[te120392]

Squats 147.5kg 3 Sets of 3 reps
Bench 120kg 3 sets of 3 reps
Bent over row 100kg 3 sets of 3 reps

[te120392]

36kg Shoulder DB Press 3 sets of 6 reps
50kg SA Db row 3 sets of 6 reps
32Kg SA shoulder press 3 sets of 6 reps
Cable SA Row 38.5kg 3 sets of 6 reps
overhead squat worked up to 60kg
Snatch Pulls 75kg 3 sets of 3 reps
Clean 75kg 3 reps

[te120392]

Squat 155kg for 2
160kg for 1

Bench 125kg for 2
130 kg for 1

Pull ups 35kg for 2
40kg for 1

Miltary Press 75kg for 1

New Program starting next week off new 1 rm

Squat bit dissapointing but i did actually only do 150kg for a 1 rm when i tested prior to this but felt i had 155 so used it as predicted 1 rm so between 5-10kg in 4 weeks not bad and bench up 5 kg pull ups up 5kg nd miltary 2.5kg not bad.

Next program is smolov base cycle for squat and bench with miltary press pull ups and bench pull thrown in on certain days as well will upload basic version later bring the pain

[te120392]

26/11/12 - 2/12/12
Week 1
Sets Reps Weight Percentage
Monday Session 1 Squat 4 9 112 70%
Bench 6 6 91 70%
Pull Ups 3 5 112 80%
Military Press 3 5 60 80%


Tuesday Session 2 Squat 5 7 120 75%
Bench 7 5 97.5 75%
Bench Pull 3 5 88 80%



Thursday Session 3 Squat 7 5 128 80%
Bench 8 4 104 80%
Military 3 3 63.75 85%


Friday Session 4 Squat 10 3 136 85%
Bench 10 3 110.5 85%
Bench Pull 3 3 93.5 85%


That is week 1 then week 2 but squat and bench increase by 10kg and 5 kg for all the sessions and then have 5 days where i can't gym as away so will act as a mini de load followed by finishing the 3rd week of the program where the weights go up another 5kg for squat and bench from the previous week.

[te120392]

Looking forward to starting Smolov Base cycle for squat next week and Smolov jr for bench going to be brutal 3 weeks of pain but if i can hack it will get results lots of sleep and food and ill be able to hack it. Weekend of Rest before we begin bring the pain

[te120392]

Really good first session of new strength training.

Squat 112.5 kg 4 sets of 9 reps real good depth
Bench 92.5kg 6 sets of 6 reps felt good
Pull ups with 15kg + BW 5 reps 5 reps 4 reps
Miltary Press 60kg 3 sets of 5 reps

Bring on tomorrow big weights

[te120392]

Squats 5 sets of 7 reps 120kg
Bench 7 sets of 5 reps 97.5kg
Bench Pull 3 sets of 5 reps 90kg

All reps hit all felt good (7.5/10 intensity) resting only 2-3mins max between sets rest times will increase once weight goes up for sure.

Rest day tomorrow just going to stretch and do light cycle for active recovery

Then onto Thursday:
Squats 7 sets of 5 reps 127.5kg
Bench 8 sets of 4 reps 105kg
Military 3 sets of 3 reps 65kg

[te120392]

Day 4 of Smolov base/jr adventure:

Going into it legs didn’t feel too bad but DOM’s soon came back after warming up.

Squats 127.5kg 7 sets of 5 reps hit them all didn’t struggle
Bench 105kg 8 sets of 4 reps all good and strong
Military Press 65kg 3 sets of 3 reps
10 wide grip pull ups just thrown in to finish for fun pretty easy

All in all good session especially considering the DOM’s my body has at the moment but I feel by the end of the week the DOM’s will be reduced and my body adapted better to squatting and benching 4 times a week.


Tomorrows session is:

Squats 135kg 10 sets of 3 reps
Bench 110kg 10 sets of 3 reps
Bench Pull 95kg 3 sets of 3 reps

[te120392]

squats 10 sets of 3 with 135kg
Bench 10 sets of 3 with 110kg
Bench pull 3 sets of 3 reps with 95kg

Good session bench felt bit hard after about 6 sets squats felt pretty easy the whole 10 sets

[te120392]

Lookin forward to big session tomorrow !!

Squat 122.5 kg 4 sets of 9 reps
Bench 97.5kg 6 sets of 6 reps
Pull ups with 17.5kg + BW 3 sets of 5 reps
Miltary Press 65kg 3 sets of 5 reps

Let see how it goes 2nd week of strength

[te120392]

Squats 122.5kg 4 sets of 9 reps
Bench 97.5kg 6 sets of 6 reps
Pull ups BW+17.5kg 5 reps 4 reps 3 reps
Military Press 65g 5reps 4 reps 3 reps

Squats and bench felt good