[QUOTE=markyg;483944521]Simples :D[/QUOTE]
[img]http://www.tvscoop.tv/meerkat___.jpg[/img]
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[QUOTE=markyg;483944521]Simples :D[/QUOTE]
[img]http://www.tvscoop.tv/meerkat___.jpg[/img]
I love that guy :D
So basically I`ve reset madcows based on what I hit at my meet, except for the deadlift. I`m continuing where I left off as my new max would mean jumping about 20kgs.
So current 1RM's:
Squat: 140kg
Bench: 130kg
Deadlift 185kg (using 169kg for spreadsheet)
Row 98kg (estimated)
Military 73kg (estimated)
Yesterdays workout went like this:
[B]Squat[/B]
Reps Weight
5 58
5 72
5 86
5 101
5 115
[B]Bench[/B]
5 54
5 67
5 80
5 94
5 107
[B]Row[/B]
5 40
5 50
5 60
5 71
5 81
All felt good. Paused bench as well. Did some arm work as well.
Got another meet lined up: 25th July, Scottish Unequipped, Glasgow Palace of Arts which gives me around 11 weeks or so. If I was a strict spreadsheet disciple and assuming no stalls I will be somewhere around:
Squat 170kg
Bench 160kg
Dead 210kg
So it`s a good job I`m not OCD :D
At this point I would like to aim for:
Squat 150kg
Bench 140kg
Dead 200kg
Given my last meet I feel these are achievable given no injuries and steady progress and a good diet. Time will tell. I`ll get the other videos of my squat and bench up hopefully tomorrow.
I`ll be going out tonight to do some hill sprints for the first time. If I don`t update this again you`ll know I`ve died and gone to powerlifting heaven. God bless you all.
[B]4th May 2010[/B]
Hill sprints. Small hill, very steep. x11.
Nearly died.
lol. Hill sprints are harsh.
I came within a gnats ball hair of spewing.
Just found this. Offiical results:
[url]http://www.powerliftinguk.com/showthread.php?21900-Scottish-Powerlifting-Single-Lift-Champs-Glasgow-25-4-10[/url]
[B]5th May 2010[/B]
[B]SQUAT[/B]
5 x58
5 x72
5 x86
5 x86
[B]MILITARY[/B]
5 x38
5 x45
5 x53
5 x60
[B]DEADLIFT[/B]
5 x87
5 x104
5 x122
5 x139
All done in under 30 minutes. Our bars are a joke though. Practically smooth and chalk isn`t allowed. Had to use straps halfway through the last set.
30 minutes on the treadmill to finish things off.
[B]7th May 2010[/B]
SQUAT
5x 58
5x 72
5x 86
5x 101
3x 118
8x 86
[B]BENCH[/B]
5x 54
5x 67
5x 80
5x 94
3x 110
8x 80
[B]ROW[/B]
5x 40
5x 50
5x 60
5x 71
3x 83
8x 60
Fairly solid workout. Happy enough.
[B]SQUAT[/B]
5x59
5x74
5x89
5x104
5x118
[B]BENCH[/B]
5x55
5x69
5x82
5x96
5x110
[B]ROW[/B]
5x41
5x52
5x62
5x72
5x83
Some guns work at the end. Rows are getting hard and may need a reset in a couple of weeks I reckon.
[B]Tuesday 11th May[/B]
1 hour or so of touch rugby.
[B]Thursday 13th May[/B]
[B]SQUAT[/B]
5x59
5x74
5x89
5x89
[B]
MILITARY (STRICT)[/B]
5x39
5x46
5x54
5x62
[B]DEADLIFT[/B]
5x89
5x107
5x125
5x143
All done in under 30 minutes.
30 miinutes on the cross trainer checking out some fine ladeez :D
[QUOTE=markyg;490322981]30 miinutes on the cross trainer checking out some fine ladeez :D[/QUOTE]
This is only acceptable if the stepper machines are in front of you.
[QUOTE=Fluster;490325501]This is only acceptable if the stepper machines are in front of you.[/QUOTE]
Check.
There was also a "fitness instructor" getting one of his beeyatches to superset 5 minutes on the stepper then stepping up and down onto a box, then back onto the stepper.
Weird.
That really doesn't count as a superset, just a terrain change ;)
Hey worked for me and got me through cardio. I hate cardio. Hill sprints ftw.
Can you do Oly stuff? That's pretty similar to sprinting after a while to be quite honest.
Plus it's fun to throw stuff around.
Oly stuff?
Yer, cleans, jerks, snatches.
Never tried any of it other than cleans. Not sure how I would fit it in with the 5x5 really
[B]Monday 17th May[/B]
I missed Firdays workout due to my selfish son being ill so instead of doing 3 reps with the weight on the Friday and 5 on the Monday I jumped straight in with 5.
[B]SQUAT[/B]
5x61
5x76
5x91
5x106
5x121
[B]BENCH[/B]
5x56
5x70
5x84
5x99
5x113
[B]ROW[/B]
5x42
5x53
5x64
5x74
5x85
Rows were deifnately harder this week. I had to use a bit looser form to get the weight up at the end which I don`t think is too much of an issue as long as I don`t go mad. Will hold off on a reset and just use a bit of body English in the next few weeks I think....see how it goes.
I`ve discovered 2 things that annoy me in the gym.
1. People who ask if I need a spotter. No I don`t need a spotter. If I did, I would ask.
2. Idiots who hog the one and only squat rack. A guy went into the squat rack straight after me and after warming up put 3 plates a side on the bar. Now this is a rare occurance in my gym and apart from 3-4 guys I have yet to see ANYONE squat parallel or better with 2 or more plates.
So before squatting this douche drags over a bench into the squat rack and I figure he`s gonna be doing some box squats. Again a rare sight in my gym but I was intrigued. Turns out the bench was only there to give him an indication of how far to go down so a 1/4 squat if I`m being generous. Had a little chuckle to myself and carried on with my benching, rowing and finished up with some arm work. Even after all this the guy was still in the rack.
I have come to the conclusion that as a general rule in life, people who do not look strong, aren't. Not always, as I know some VERY strong people who don`t look like they could snap a twig in tow, but from my experience in my local gym, people who don`t look like they can squat 3+plates and load the bar up as such, won`t get anywhere near parallel.
/rant
lol, I know the feeling.
Power Cleans were actually originally part of 5x5 instead of Rows mate. I didn't mean that however, I meant instead of some of your conditioning - Complexes etc.
[QUOTE=Fluster;492043831]lol, I know the feeling.
Power Cleans were actually originally part of 5x5 instead of Rows mate. I didn't mean that however, I meant instead of some of your conditioning - Complexes etc.[/QUOTE]
Yeah I see what you`re saying. Just keep the weights light type of thing?
[QUOTE=markyg;492046051]Yeah I see what you`re saying. Just keep the weights light type of thing?[/QUOTE]
Yep, check out HHF's log for further inspiration!
[QUOTE=Fluster;492049561]Yep, check out HHF's log for further inspiration![/QUOTE]
Who? :D
[B]Tuesday 18th May[/B]
1 hour touch rugby plus cycling there and back.
[B]Wednesday 19th May[/B]
[B]DEADLIFT[/B]
5x91
5x110
5x128
5x146
[B]MILITARY[/B]
5x40
5x48
5x55
6x63 [B](PB)[/B]
[B]SQUAT[/B]
5x61
5x76
5x91
5x91
Switched up the order of the exercises to get the deads out the way first. Much better this way I think.
[B]Friday 23rd May[/B]
[B]SQUAT[/B]
5x61
5x76
5x91
5x106
3x124
5x91
[B]BENCH[/B]
5x56
5x70
5x84
5x99
3x115
8x84
[B]ROW[/B]
5x42
5x53
5x64
5x74
3x87
8x64
Everything felt pretty good today. For some odd reason I felt the need to experiment with my set-up on the bench and instead of going flatfooted, I tucked my feet behind me pushing from the toes. Felt pretty solid which was surprising. I noticed a lot more leg drive without my ass coming off the bench which happens sometimes when flat footed. I`ll keep them tucked for now, see how it goes.
[B]Monday 24th May[/B]
Jesus what a hard workout. Form started to get sloppy, everything felt heavy
[B]SQUAT[/B]
5x62
5x78
5x93
5x109
5x124
[B]BENCH[/B]
5x58
5x72
5x87
5x101
5x116
[B]ROW[/B]
5x44
5x54
5x65
5x76
5x87
Arm work....
[B]Tuesday 25th May[/B]
1 hour touch rugby
[B]Thursday 27th May[/B]
[B]DEADLIFT[/B]
5x94
5x113
3x140
1x160
1x175
0x187.5
6x140
8x100
Went a bit off the programme today. Not sure why. Missed a PB though. Got it off the floor and wouldn`t budge.
[B]MILITARY[/B]
5x41
5x49
5x57
5x65
[B]SQUAT[/B]
5x62
5x78
5x93
5x93
Gonna order a belt today. Same as Flusters as he`s my hero.
[B]Monday 31st May[/B]
[B]Squat[/B]
5x62
5x78
5x93
5x109
3x128
8x93
[B]Bench[/B]
5x58
5x72
5x87
5x101
3x118
10x87
[B]Row[/B]
5x44
5x54
5x65
5x76
3x89
10x65
Everything felt pretty good considering I didn`t sleep well the night before and had been out drinking until 4am on Sunday morning. God damn rugby club dinners :D
There is a definate thrust with the knees as I get to the heavy sets of rows. At the moment it`s fairly minimal and will keep an eye on it but I expect to reset soon, although I`d like to row 100kg before I do.
Weight is gradually increasing and I`ve had a few people say I`m looking bigger which is always good. Diet wise I`m not sure if I ever put it up but here it is
100g oats + 50g protein powder + skimmed milk + yoghurt
25g protein shake + water
200g chicken + rice + apple + bag of chipsticks (mmmm)
25g protein shake with water + apple
tin of tuna + mayo + brown roll
Post workout
50g protein shake + 35g maltodextrin + 35g glucose
250g minced beef + veg + potatoes (mince n' tatties :D )
That`s my diet, every day mon-fri (I eat how I feel at weekends) About once a week I`ll replace the mince n tatties with a frozen pizza or something.
[B]Wednesday 2nd June[/B]
[B]Deadlift[/B]
5x96
5x115
5x135
5x154
[B]Military[/B]
5x42
5x50
5x58
5x67
[B]Squat[/B]
5x64
5x80
5x96
5x96
Deadlifts felt great today. I read something about filling your lungs before you lift and it definately helped :D
Military was hard but I got all the reps.
On a side note my belt arrived today. It only just fits. Not gonna return it though as it`s fairly cheap and if I use it more I`ll spend a bit more money (or lose weight :D )
Tried it on and I have no idea where to have the belt sit. Too low and it sits on my hips and digs into me when I squat down. Need to experiment.
It'll loosen up pretty quickly and wear in mate. Especially as it's crappy leather like mine ;)