-III----III- ProtienandIron's training journal -III----III-

[ProtienandIron]

Don't deadlifts suck ass! I reckon that 5s and 3s is the way to go for strength gains. We'll have to progress through this together
Great job on the benching .. you are going to nail your old 1RM very soon ... that 3pps is on the way!

You damn right. 5 x 5 next session, and just microload my way up each time.

I wish I could lift right now, I feel so **** at the moment :'(

I feel for ya bro. Being out of training for any period of time sucks. Don't stress mate, look at the positive, it'll just be a little reset and then a strong comeback. Eat and drink well.

[Swuuu]

No way dude, it'll take more then a minute and a halfs work to tire me out.

Have a good weekend mate.

Lolllllll you too

I wish I could lift right now, I feel so **** at the moment :'(

feel better man

[ProtienandIron]

Full body


Deadlifts

10 x 105kg (short break on the forth rep due to large chicken n chip dinner) ;o/
5 x 145kg
5 x 157.5kg (short pause 3 rep, damn)
3 x 160kg
3 x 160kg

Kettlebell swings

17 x 45kg (PR)
17 x 45kg (PR)

Chin ups

8 x BW (finally bust through the 7 barrier)
6 x BW
4 x 5kg
4 x 5kg
3 x 10kg

Seated barbell press

20 x bar
12 x 40kg
6 x 60kg
6 x 60kg
3 x 65kg (post injury high)


Not a bad session tonight, but it dragged on a bit due to the stogey dinner I had. Strength is going up nicely is some movements, and I think there was also some progress made on the deads. Swings are gradually getting to my target of 20, at which point I plan to add ankle weights on to the horns to bring it up to 50kg.

Improvements to be made;

1) Need to make time for grip training as its letting me down a lot on the deads.
2) Make some steady progress on the weighted chins, in order to translate to reps at BW
3) Lose bodyfat in the spring

[fittofattofit]

That was a strong session on the deads with a lot of heavy triple. Why are you worried about your grip: ... are you doing all those pulls DOH?
Great PRs on those KBs .. 45kg is beast status. I'll really have to convince my trainer to up the ante ... now that his bells max out at 32kg you're making me feel like a real pussy
So much win with the chins and the seated press pRs!
Awesome day Andy

[ProtienandIron]

That was a strong session on the deads with a lot of heavy triple. Why are you worried about your grip: ... are you doing all those pulls DOH?

Thanks Andrew. Yep, all deads are raw, and double overhand. I keep forgetting to practice mixed grip in the lighter sets, and by the time I need it in the heavier sets, I'm worried about using it and injuring myself since it feels so different. Its a shame, because before I had my injurys I used to use it all the time but I stopped when the bicep tendonitis kicked in.

Great PRs on those KBs .. 45kg is beast status. I'll really have to convince my trainer to up the ante ... now that his bells max out at 32kg you're making me feel like a real pussy

I said it before, but you would easily piss the 40 and 45 with your pulls, especially if you did it before an hour of prowler work, and 100 squats at 1.5 X BW. How about just buying one yourself? They make for interesting doorstops.

So much win with the chins and the seated press pRs!
Awesome day Andy

These two moves are finally starting to catch up with the rest of my movements. I'm going to struggle with the chins until I can get rid of some BF, but it would be great to have some solid strength ready for when I do cut... btw I have never really been into asthetics before, so I have no practical experience of cutting, I can't say I'm looking forward to it. The seated press felt tough last nigh, but better then the week before. The 60k I'm pressing now feels as tough as the 80 I used to press, so I have some way to go yet, but its going in the right direction.

[ironwill2008]

Please kick my arse next deadlift sesh if I go attempting any more singles- I need to work on the 5s again as thats where I feel the most benefit and carryover.

There's no denying that doing singles is a lot of fun, but they just don't feed the bulldog. For most of us, 3 to 5 reps is where the strength gains reside.

[fishpat86]

Went to see the doctor today and she said that because of my chest infection I can't have a general anesthetic tomorrow

On the plus side though, I took of my shirt so she could listen to my lungs and she asked me if I was a rower or went to the gym

She was thinking "dat back, dem traps!"

[ProtienandIron]

There's no denying that doing singles is a lot of fun, but they just don't feed the bulldog. For most of us, 3 to 5 reps is where the strength gains reside.

Agreed. I got a bit trigger happy in the hunt for 4 plates. More time is needed to reach this goal, I was definately rushing things.

Went to see the doctor today and she said that because of my chest infection I can't have a general anesthetic tomorrow

On the plus side though, I took of my shirt so she could listen to my lungs and she asked me if I was a rower or went to the gym

She was thinking "dat back, dem traps!"

Yep, she wanted Patlove. My favourite thing about annual oc health visits to the doctor were when they would put a BP cuff around my arm and it doesnt fit. goodfeels.jpg

[fittofattofit]

Went to see the doctor today ....... I took of my shirt so she could listen to my lungs and she asked me if I was a rower or went to the gym

She was thinking "dat back, dem traps!"

She wants your tadpoles

Yep, she wanted Patlove. My favourite thing about annual oc health visits to the doctor were when they would put a BP cuff around my arm and it doesnt fit. goodfeels.jpg

Mine is when she needs both hands to feel my testicles

[ProtienandIron]

She wants your tadpoles


Mine is when she needs both hands to feel my testicles

My doc can't find mine since I handed them to my wife once we got married.



Full Body

Kettlebell swings

20 x 45kg
20 x 45kg
20 x 45kg
20 x 45kg
20 x 45kg

Chin ups

8 x BW
7 x BW
7 x BW
3 x 10kg
3 x 10kg

Barbell bench press

20 x Bar
12 x 60kg
9 x 100kg
6 x 100kg
4 x 110kg


Chalked up a productive session tonight. I've hit my 20 rep target on the 45kg KB swings, and managed to keep it up for 5 sets. A few more sessions like that and I'll be upping the weight.

Unfortunatly my hip is still playing up so I'm going to be focusing some time to sort that out in the form of ice therapy, foam rolling, and stretching- but worst of all I'm going to lay off the squats for a bit. The swings and deads don't seem to affect it that much so they'll be picking up the slack in the mean time.

I managed to keep up the 8 reps on the chins tonight as per last week, and really starting to find my groove again on these.

Benching went very well tonight. Hitting 9 reps on the 100kg is keeping me nicely on track to reaching my goals- the form was tight, and the weight felt managable. Once I got to 110kg I lost my tighness in my shoulders when I unracked which is something I'm going to have to work on. I'm going to head over to the powerlifting section and do some searches to see what I can find out but any suggestions from you guys would be great. Ever since my injuries I am unable to bench bber style, but the strength and stability that a powerlifting style bench gives me allows me to use this great exercise again. I wish I had benched like this from the start.

[fittofattofit]

Huge day on the swings Andy ... what's the next step? 50kgs?
It's interesting that the hip is tweaking with the squats but not the swings or deads so you may as well focus on the swings and deads for a while ... 200kg deadlift for Xmas
Killing it on the benching now .. 100kg x 12 reps gives me a 1RM of 144kg so you're closing in on the 3pps bench

[ironwill2008]

Chin ups

8 x BW
7 x BW
7 x BW
3 x 10kg
3 x 10kg

Good work on a tough exercise.

[ProtienandIron]

Good work on a tough exercise.

Thanks Bill. Its on of those exercises that tells me I'm a lardass since it throws my strength to weight ratio in my face.

Sorry for the no show recently guys, I've had to focus on business for the past few weeks so my evenings have been spent in other forums learning, and sadly training has taken a hit too. By resting up I can feel my hip getting better, so I'm going to lay off the squats for another week or so to see if I can get rid of the issue once and for all. I hope you are all well.

Not too good tonight unfortunatly, but it was to be expected....

Upper body:

Chin ups

6 x BW
5 x BW
5 x BW
5 x BW
Pullups 3 x BW (need to phase these back in now).

Bench Press

15 x Bar
10 x 60kg
8 x 80kg
5 x 100kg
5 x 100kg


Just an easing back session. Hopefully I'll be hitting the legs hard again soon.

[fittofattofit]

Benching looked good! Where are those 50kg KB swings though ... I am disappoint

Good to see you back here after RL got in the way!

[fishpat86]

Nice sessions broski, I wish real life would go **** itself sometimes.

Why can't we get paid money for lifting?

[Swuuu]

Glad the hip is getting better

[ironwill2008]

Sorry for the no show recently guys, I've had to focus on business for the past few weeks so my evenings have been spent in other forums learning, and sadly training has taken a hit too.

RL must take precedence. Gotta do what you've gotta do.

[ProtienandIron]

Benching looked good! Where are those 50kg KB swings though ... I am disappoint

Good to see you back here after RL got in the way!

I'll pull that 50 out the bag soon Andrew. The benching is getting back to the preinjury days. 100kg always used to be my 'go to' or baseline. It feels heavy, but its nice to know I can do it now after a layoff.

Nice sessions broski, I wish real life would go **** itself sometimes.

Why can't we get paid money for lifting?

Now that would be awesome. I heard that the goverment are going to be giving women £200 if they breastfeed there kids (srs), so you never know- it might just happen one day. Fingers crossed.

Glad the hip is getting better

Cheers Swuu, its annoying as fuark, but I won't get anywhere by ignoring it... I've tried, lol.

RL must take precedence. Gotta do what you've gotta do.

RL can be a pain in the arse sometimes, I miss the days where I could prioritise my training, but as we all know, the needs of the family and work must come first.






Another mini Upper Body sesh


1 arm row

12 x 28kg
12 x 32kg (kettlebell)
10 x 40kg
10 x 45kg

Chin ups

7 x BW

Seated barbell press

15 x Bar
12 x 40kg
6 x 60kg
6 x 60kg

Nothing too special tonight, just easing it back in. Still no legs, but I'm starting to feel the improvement. Seated press felt heavy, feels good to be doing it though.

[fittofattofit]

Another mini Upper Body sesh


1 arm row

12 x 28kg
12 x 32kg (kettlebell)
10 x 40kg
10 x 45kg

Chin ups

7 x BW

Seated barbell press

15 x Bar
12 x 40kg
6 x 60kg
6 x 60kg

Nothing too special tonight, just easing it back in. Still no legs, but I'm starting to feel the improvement. Seated press felt heavy, feels good to be doing it though.

Good to see those 45kg KBs getting an airing again
I reckon 60kg on seated presses is meant to feel heavy, you don't see too many people IRL shoulder pressing 1full plate per side with good form ... I'm sure the delts felt worked!

[ProtienandIron]

Good to see those 45kg KBs getting an airing again
I reckon 60kg on seated presses is meant to feel heavy, you don't see too many people IRL shoulder pressing 1full plate per side with good form ... I'm sure the delts felt worked!

Lol, I hope that by the time I get back to leg work again that I still have some strength for the bigger KBs.

Yep, I suppose its all reletive on the presses. There are some strong mofos on this site, so when I see the numbers being lifted by others it fires me up to push harder. It would be great to get to 70kg in the near future, and to get back to 80kg after a year back in would be the cherry.


Abbreviated upper body

Chin ups

8 x BW
7 x BW
6 x BW
5 x BW (Ugly last rep, but good enough to count)
4 x BW (pullups)

Bench press

20 x Bar
15 x 60kg
12 x 80kg
7 x 100kg
5 x 110kg


I felt quite good tonight, which surprised me since my diets not been too good, and I've had a busy few weeks. I seem to have come back quite strong considering, so hopefully now I can build on this and progress further in time for christmas.

I think maybe my body is responding well to not having to recover from the leg work. I suppose if I were to run an upper body specialisation routine, this is the result I would expect, but I miss heavy squats badly. I'm happy at hitting 5 reps on the 110, it would be nice to get 8 by the end of the year, but we'll see.

[fittofattofit]

5 x 110kg is great going .. given that you got 4 x 110 a month ago, and then had a few weeks off, I don't see any reason why you wouldn't get the 8 reps for the end of the year, especially if you're resting your legs and have some big feeds coming up
Are you planning on benching 2-3 times per week now?

[ProtienandIron]

5 x 110kg is great going .. given that you got 4 x 110 a month ago, and then had a few weeks off, I don't see any reason why you wouldn't get the 8 reps for the end of the year, especially if you're resting your legs and have some big feeds coming up
Are you planning on benching 2-3 times per week now?

Thanks Andrew. I'm not benching three times a week, but I will be doing a push movement of some sort. I'd really like to be able to dip productivly again, and I think I'm ready to bring them in properly now. Dips have always had a positive effect on my benching.



Upper body... again

1 arm kettlebell rows

15 x 32kg
12 x 40kg
11 x 45kg
11 x 45kg
10 x 45kg

Seated presses

15 x Bar
12 x 40kg
7 x 60kg
4 x 65kg
4 x 65kg


Chalked up another productive upper body sesh tonight. I decided to play with the higher rep range on the rows. I don't do anywhere near enough of this, but I'm going to force myself to work more in in this style- I feel good for it. The weights were not much to speak of, but without doing the maths, I think the total poundage shifted was a lot more then usual.

My goal on the seated presses tonight was to get my shoulders used to higher weights to make the 60kg lifting a little easier in order to push the reps up. Its the most I've lifted overhead since my injury so I'm happy. Slowly making my way to 70, fingers crossed.

[pastorpritch]

Nice work
I remember doing the same with shoulders, slow and steady and the boulders will come

[Swuuu]

Cheers Swuu

http://i1294.photobucket.com/albums/...psc5940ace.jpg

its annoying as fuark, but I won't get anywhere by ignoring it... I've tried, lol.

True. How's it feeling man? Strong one arm rows!!

[fittofattofit]

The maths is pretty easy on those rows ...basically each set was 500kg per arm so 5000kg of rows ... not bad eh Andy
Good job on those seated presses as well

[BloodType3R]

Merry Christmas bebe. I hope that you receive many kilograms of presents, and may you and your family have a wonderful fish n chips dinner.

[Drhunglow]

What's happened to OP? 5 months no post

[fishpat86]

What's happened to OP? 5 months no post

He no post and now I has a sad

[hcat300]

op i have followed this log closely ur like a father to me

[ProtienandIron]

I'm back fellas, hope you are all doing ok. I took a break from the forum that was only supposed to be a month or so, and it turned into over a year,not sure where the time went. My good lady gave birth to a baby boy, we had a house move, and I was struggling with recurring injuries in just about every limb, so I must have stopped training for about 6 months as a kind of 'reset button'. I put on a lot of weight, but at least when I came back I knew my body was rested lol. So I have taken a slightly different route for now- bodyweight only training. Its been the best move I could make and has fixed a lot of issues, but my strength and size are both lacking so the iron is slowly creeping back. My power rack and most of my weights are in storage so this is my current gym setup in my new garden;





Current stats:

6 months consistent training.

Chin ups; 15
Dips: 10reps of 10kg (BW 16.5stone)
1 leg squats (with balance help): 10 per leg
Feet elevated pushups on dip stand: 20reps
32kg kettlebell press: 4 reps with perfect upright form.

Hope things are well with all of you. I'll be hunting you all down personally in the next few weeks.