S 125kg 2x1
130kg 1x1
140kg x1 (=PR)
B 80kg 5x4
D 105kg 3x3
Another solid workout. I probably shouldn`t have went for the equal PR in squats but what the hell :D Life's too short
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S 125kg 2x1
130kg 1x1
140kg x1 (=PR)
B 80kg 5x4
D 105kg 3x3
Another solid workout. I probably shouldn`t have went for the equal PR in squats but what the hell :D Life's too short
Did 30mins cardio yesterday on the x-trainer and messed around with some iso work as I was a bit bored. Tried face pulls for the first time - awesome exercise. My rear delts are sore today. :D
Nice work mate. Facepulls are quality, haven't done them for a while.
[QUOTE=tomahawk1984;210671481]Nice work mate. Facepulls are quality, haven't done them for a while.[/QUOTE]
Thanks! Yeah they felt really good i think i'll throw in a few sets every week now
S 0kg 5x3
B 80kg 5x4
D 170kg 1x1 (=PR)
180kg 1x1 PR (+10kg)
Very happy with this as I missed the lockout last week with 180kg (405lbs) Will lower the weight for a couple of weeks to add some reps and will hopefully hit another PR in a few weeks.
Finished with some BB curls, lat pulls downs and 30mins cardio. Finally another goal reached!
S 80kg 5x3
B 122.5kg 1x1 PR (+5lbs)
125kg 1x1 PR (+10lbs)
D 105kg 3x3
Unusually I had a spotter today as I asked some random big dude to give me a spot as I was going for a PR, hence why I went for 125kg. Very nice dude who apparantly used to enter a lot of bench press competitions to I picked his brains for a while.
Another 2 PR's on bench. This means I`ve hit (and beaten) every target I aimed for with this programme in 8 weeks. Finished with some high rep seated DB presses.
[QUOTE=markyg;211944461]S 80kg 5x3
B 122.5kg 1x1 PR (+5lbs)
125kg 1x1 PR (+10lbs)
D 105kg 3x3
Unusually I had a spotter today as I asked some random big dude to give me a spot as I was going for a PR, hence why I went for 125kg. Very nice dude who apparantly used to enter a lot of bench press competitions to I picked his brains for a while.
Another 2 PR's on bench. This means I`ve hit (and beaten) every target I aimed for with this programme in 8 weeks. Finished with some high rep seated DB presses.[/QUOTE]
Good ****. Was that tng or paused?
[QUOTE=LessThanLuke;211953101]Good ****. Was that tng or paused?[/QUOTE]
Both paused mate. I think I would have got these last week but I didn`t have a spotter. It`s amazing how much it helps! Might try for 130kg next week :D
[QUOTE=markyg;212006091]Both paused mate. I think I would have got these last week but I didn`t have a spotter. It`s amazing how much it helps! Might try for 130kg next week :D[/QUOTE]
I hate you :(
[QUOTE=LessThanLuke;212010661]I hate you :([/QUOTE]
Ha! Compare my squats and deads to yours :(
nice pr's mark!
[QUOTE=benbriz;212299031]nice pr's mark![/QUOTE]
Hey thanks Ben
after your post about your progress you got me curious to see the progress from here, sub'd.
I guess ill have to stop being arrogant and convert the kgs myself haha. Also what routine do you plan on trying next?
S 130kg 0x0
130kg 2x1
B 80kg 5x4
D 105kg 3x3
Not sure what happened. Did a massive pause on the first rep and couldnt force it up. Got it on reps 2/3 so happy enough. Didnt really get enough sleep the night before and I`d maxed on bench yesterday so hey ho.
Finished with high reps on face pulls and cardio
Nice work mate. Such a simple programme but your results have been awesome. Now that you've smashed your original goals do you have any new ones?
[QUOTE=bigred90;212334321]after your post about your progress you got me curious to see the progress from here, sub'd.
I guess ill have to stop being arrogant and convert the kgs myself haha. Also what routine do you plan on trying next?[/QUOTE]
Hi thanks for stopping by. I think I`m gonna do a deload week, week after next then probably Bill Starrs Intermediate 5x5. I`m still a beginner in this sport so it seems most logical
[QUOTE=tomahawk1984;212476311]Nice work mate. Such a simple programme but your results have been awesome. Now that you've smashed your original goals do you have any new ones?[/QUOTE]
I`m not sure. Long term I`d like to hit 3 plates on bench, 4 on squat and 5 on dead but I think that`s a good bit away for now. I`ll see where the 5x5 takes me and HOPEFULLY see similair results :D
What about you? Any plans for a new programme?
[QUOTE=markyg;212652741]I`m not sure. Long term I`d like to hit 3 plates on bench, 4 on squat and 5 on dead but I think that`s a good bit away for now. I`ll see where the 5x5 takes me and HOPEFULLY see similair results :D
What about you? Any plans for a new programme?[/QUOTE]
I'm coming to the end of week 12 and still adding weight every week but the rugby season starts in 2 weeks and squatting heavy twice a week, plus deadlifts and then the shoulder stress from benching heavy twice and military press might mean I'm fatigued for Saturday's. If I can't keep it up I'll have to look at a programme that maybe just maintains my strength levels during the season (that would suck!).
[QUOTE=tomahawk1984;212673251]I'm coming to the end of week 12 and still adding weight every week but the rugby season starts in 2 weeks and squatting heavy twice a week, plus deadlifts and then the shoulder stress from benching heavy twice and military press might mean I'm fatigued for Saturday's. If I can't keep it up I'll have to look at a programme that maybe just maintains my strength levels during the season (that would suck!).[/QUOTE]
Its all priorities mate! Maintaining is better than losing. I wish i'd got into rugby but 2 late now. My dad played semi pro as a prop
just saw your thread in the main PL/SM section about your gains, nice progress man. subbed
[QUOTE=Diana Meeque;212707061]just saw your thread in the main PL/SM section about your gains, nice progress man. subbed[/QUOTE]
Thanks mate! Long road ahead but promising start
[QUOTE=markyg;212688631]Its all priorities mate! Maintaining is better than losing. I wish i'd got into rugby but 2 late now. My dad played semi pro as a prop[/QUOTE]
True. I need to get fit as well, this ankle injury has scuppered any chance of being properly match fit by the beginning of the season. I'm a prop too, also hoping to play semi pro this season.
Another weekend visit to the gym. Getting quite into these as I usully dont have the time and every time I go there`s no plan just doing what I feel like. Today went something like this
Front squats
Box squats (16" box - lowest they have)
Dumbell snatch
Upright row
Lateral raises
Face pulls
Ab work
Cardio (x-trainer)
Still a newbie and front and box squats but I enjoy the variety :D Dumbell snatch is a LOT harder than it looks. Face pulls felt awesome as ever.
Did the lot in less than 65 minutes so had a good sweat on. Hopefully it won`t affect tomorrows workout
Crappy workout last night. Was feeling quite tired from Sunday`s workout so lesson learned not to do a heavy workout the day before trying to pull a max single dead.
S 80kg 3x3
B 80kg 5x4
D 182.5kg x0
I think I`ve I really pulled I may have got this but I think I would have injured myself as my lower back was still quite stiff so I didn`t try to hard. Lowered the weight and did some speed work.
First lift I`ve missed in over 8 weeks so I suppose it`s not too bad but I feel I`m hitting a wall with this programme now so I`ll end it this week and begin the Bill Starr in 2 weeks.
[QUOTE=markyg;213425481]Another weekend visit to the gym. Getting quite into these as I usully dont have the time and every time I go there`s no plan just doing what I feel like. Today went something like this
Front squats
Box squats (16" box - lowest they have)
Dumbell snatch
Upright row
Lateral raises
Face pulls
Ab work
Cardio (x-trainer)
Still a newbie and front and box squats but I enjoy the variety :D Dumbell snatch is a LOT harder than it looks. Face pulls felt awesome as ever.
Did the lot in less than 65 minutes so had a good sweat on. Hopefully it won`t affect tomorrows workout[/QUOTE]
I love training on the weekend.
[QUOTE=markyg;214125121]Crappy workout last night. Was feeling quite tired from Sunday`s workout so lesson learned not to do a heavy workout the day before trying to pull a max single dead.
S 80kg 3x3
B 80kg 5x4
D 182.5kg x0
I think I`ve I really pulled I may have got this but I think I would have injured myself as my lower back was still quite stiff so I didn`t try to hard. Lowered the weight and did some speed work.
First lift I`ve missed in over 8 weeks so I suppose it`s not too bad but I feel I`m hitting a wall with this programme now so I`ll end it this week and begin the Bill Starr in 2 weeks.[/QUOTE]
Sounds like you've got it all sorted!
I hope so!
I`ll be following your progress with the coan/phillipi routine with interest
S 80kg 4x3
D 80kg 3x3
B 120kg 2x1
Finished with some shoulder pressing (machine - full stack) and some bicep and ab work.
I think I had a rush of blood to the head tonight. After 5-6 weeks of doing low reps I decided to finish the programme off in style.
Squats: 65kg 10x10
Bench: 80kg 5x4
Speed Dead: 60kg 5x10
Leg curl: Various
Hip Adductor: Various
Bloody knackered now. :D
[QUOTE=markyg;215563061]I think I had a rush of blood to the head tonight. After 5-6 weeks of doing low reps I decided to finish the programme off in style.
Squats: 65kg 10x10
Bench: 80kg 5x4
Speed Dead: 60kg 5x10
Leg curl: Various
Hip Adductor: Various
Bloody knackered now. :D[/QUOTE]
Holy volume on the squats.
[QUOTE=Magnusson14;215566661]Holy volume on the squats.[/QUOTE]
Yeah, I did 10x10 a while ago with 60kg so thought I`d up it by 5kg. Very difficult seeing as I managed the whole workout in 50 mins