27 years old from the UK currently working and studying abroad.
102kg BW, about 186cm tall.
Ive been training for years, however I wasted a lot of time with no progress and no idea what I was doing. Ive been training properly now for 3 years, however often taking time out to travel which has slowed progress a little. I train mostly for strength, lots of barbell movements as well as some bodyweight stuff. My PRs are:
Squat: 180kg x1
Bench Press: 140kg x1
Deadlift: 220kg x1
Most recently Ive been busy with work so Ive followed an odd kind of 4 day split.
Day 1: Powerlifting - Sq, BP, DL
Day 2: Bodyweight - Handstand progressions, Pull ups, Core exercises
Day 3 Off
Day 4: Powerlifting - Sq, BP, DL
Day 5: Bodyweight - Handstand progressions, Pull ups, Core exercises
Day 6: Off
Day 7: Off
The powerlifting days follow a cycle of being Heavy, medium or light, depending on the LIFT, not the DAY. For example, Yesterdays workout was:
Warmup
Squat: 160kg 1x5 reps (Heavy)
Bench Press: 100kg 5x4 reps (Light)
Deadlift: 175kg 3x5 reps (Medium)
Everything is feeling good, all the weights are moving really well.
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Thread: Strong, Stronger, Strongerer
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09-18-2017, 05:41 PM #1
Strong, Stronger, Strongerer
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09-19-2017, 05:40 AM #2
19-9-2017
Bodyweight Training today. Since I'm approaching the end of my 9 week program, I'm not going too crazy on my bodyweight days.
I want to be recovered for my final couple of PL days. I'm aiming for a 125kg benchpress 5RM, 162.5kg squat 5RM and a 195kg x5 Deadlift 5RM.
Handstand against wall: 3 x 1 minute
Pull ups: 1 x 10 BW, 5 x 7 +10kg, 1 x10 BW
Band Lateral Raises 2x20
Bodyweight Rows 3x10
Facepulls x 50
Ab wheel rollouts
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09-21-2017, 07:19 AM #3
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09-26-2017, 03:19 AM #4
25-9-2017
Deadlift:
195kg x5 PR. !!!!!
- this felt really good and fast, likely could have gotten a 6th rep, but I'm certainly happy with a new 5RM.
Dumbell Rows with Fat Gripz:
35kg x10
40kg x10
40kg x10
40kg x13
My gym needs to get some heavier dumbells.
Static Hanging from pull up bar with Fat Gripz:
5 x 45 seconds
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09-26-2017, 03:28 AM #5
26-9-2017
My next program I'm going to using some kettlebells, so gave them a little try today
Turkish Get Ups:
24kg KB x4 singles on each side.
Single Arm KB Press:
24kg x10
24kg x10
24kg x10
24kg x10
24kg x10
My plan is to use the kettlebells for both strength and conditioning. I plan on timing myself and work on beating the clock or shooting for as many reps as I can within a time limit.
Close grip BW Pull ups:
5x10
Ab wheel rollouts
Lying leg raises
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09-28-2017, 06:22 AM #6
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10-09-2017, 05:12 AM #7
9-10-2017
This week I begin a new program. Due to time constraints during the week I'm not able to get to the gym so much. Ill be splitting my time between lifting in the gym and kettlebell and bodyweight workouts at home.
Mon: Heavy Lower (Squat, Deadlift, Accessory)
Tues: Heavy Upper (Bench Press, Rows, OHP, Pull Ups, Facepulls)
Weds: Off
Thursday: Kettlebells (Swings, Turkish Get Ups, Clean and Press, Ab Exercises)
Friday: Calisthenics (Pull Ups, Dips, Handstand Progressions, BW Rows, Grip)
Saturday: Kettlebells Light (Swings, Turkish Get Ups, Ab Exercises)
Sunday: Off
Today
Squat:
145KG x5
145KG x5
145KG x5
Deadlift:
175KG x5
175KG x5
175KG x5
Grip Strength
Finger holds on the ends of dumbells
Fat Gripz hanging from a Bar
Crunches
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10-10-2017, 04:11 AM #8
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10-12-2017, 06:54 AM #9
12-10-2017
Kettlebells
Today is more about conditioning which I haven't done in a long time. All exercises are done against the clock.
24kg Swings 10x10 (single arm - 10L, 10R, 10L, 10R, etc)
10:20 minutes - this was very easy, I certainly could have got under 10 minutes. Next week I will be using the 32kg Kettlebell.
24kg Turkish Get Ups x10 (5 each side, alternating)
11:40 minutes
24kg KB cleans 10x10
9:35 minutes
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10-12-2017, 11:13 PM #10
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10-14-2017, 04:50 AM #11
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10-16-2017, 04:56 AM #12
16-10-2017
Heavy Lower
Squat:
147.5kg x5
147.5kg x5
147.5kg x5
Felt really good, needed to catch my breath on the 4th or 5th rep each set, but no form break downs or grinding reps.
Deadlift:
177.5kg x5
177.5kg x5
Sumo Deadlift:
I have never Sumo deadlifted before, I'm trying to slowly learn how to do it. worked up to 140kg, but my form just doesn't feel right. The instructors in my gym are beyond useless, so I'm having to go by YouTube videos.
Grip Strength:
Finger holds on the ends of dumbells
Fat Gripz hanging from a bar
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10-17-2017, 04:51 AM #13
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10-19-2017, 03:50 AM #14
19-10-2017
Lower Body/Core/Conditioning
32kg Kettlebell Swings
10x10 in 7:55 mins
24kg KB Turkish Get Ups
10x1 in 6:40 mins
24kg KB Hang Cleans
10x10 in 5:02 mins
Planks
Sidebends
I feel like I need to do more, my times have dropped massively with these movements. I'm guessing it down to adaptation of the movements. Next time I will probably add something like burpees, jumps, stair climbs. I feel like I want at least another 15-20 minutes of ork done. Wish I had access to a prowler!!
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10-20-2017, 03:15 AM #15
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10-23-2017, 12:20 AM #16
23-10-2017
Heavy Lower
Squat:
150kg x5
150kg x5
150kg x5
Deadlift:
180kg x5
180kg x5
180kg x5
Grip Strength:
Hanging from bar
Dumbell finger holds
Today my Squat and deadlift felt amazing, everything moved really fast. I was really surprised at the squats since last week I got really fatigued on the 3rd rep with 147.5kg.
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10-24-2017, 08:31 PM #17
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10-30-2017, 04:35 AM #18
30-10-2017
The second half of last week I was away on holiday, so no training. Today:
Heavy Lower
Squat :
152.5kg x5
152.5kg x5
152.5kg x5
Deadlift:
182.5kg x5
182.5kg x5
182.5kg x5
Today was really hard, compared to last week. The deadlifts were especially hard, I took 8 minute breaks between sets. I guess lack of sleep from when my flight landed last night, plus bad diet the past 5 days may have played a part.
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10-31-2017, 04:23 AM #19
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11-02-2017, 03:58 AM #20
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11-03-2017, 03:25 AM #21
03-11-2017
Upper/Hypertrophy/Conditioning
Handstands against wall
+10kg Pull Ups/+10kg Dips Superset
Pull Ups 3x7
Dips 3x7
BW Pull Ups/BW Dips Superset
Pull Ups 4x10
Dips 4x10
BW Rows/Hanging Leg Raises/Hollow rocks Superset
BW Rows: x20, x20, x15, x15
Hanging Leg Raises: x10, x10, x10, x10
Hollow Rocks: 20s, 20s, 20s, 20s
CoC No2 Grippers
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11-03-2017, 09:41 PM #22
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11-06-2017, 03:57 AM #23
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11-06-2017, 10:46 AM #24
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11-07-2017, 03:24 AM #25
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11-09-2017, 05:37 AM #26
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11-09-2017, 09:31 PM #27
10-11-2017
Upper/Hypertrophy/Conditioning
Superset 1
+10kg Pull Ups 3x7
+10kg Dips 3x7
Superset 2
BW Pull Ups 4x10
BW Dips 4x10
Superset 3
BW Rows 3x20
Hanging Leg Raises 3x10
Hollow Rocks 3x15
Ive decided that as of next week, I will be starting The Strength Athlete 9 Week Intermediate Program. I'm looking forward to training with a solid plan and I have some ideas for PRs I would like to hit.
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11-13-2017, 02:51 AM #28
13-11-2017
The Strength Athlete Intermediate 9 week program starts today!
Week 1, Day 1
Squat <----------this was my first time using a belt...ever.... it felt ok, I guess I just need to learn how to use it properly
135kg x5
135kg x5
135kg x5
135kg x5
Bench Press
92.5kg x7
92.5kg x7
92.5kg x7
Seated Row <------this was supposed to be RPE 7, but felt wayyyyyyy too easy
60 kg x6
60kg x6
60kg x6
Close Grip Bench Press (RPE 7)
70kg x6
70kg x6
70kg x6
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11-14-2017, 03:07 AM #29
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11-15-2017, 09:30 PM #30
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