EoR's Mission: Get Stronger!

[Celticfan]

Wow, 80kg is impressive.

I tossed up between seated and standing. I felt more stable seated, core nice and still, but I do find it hard to keep my back aligned correctly because I have nothing to lean it against.

But, I will try them standing for week 8-9 and see how it goes. Do you incorporate cleans into every press? That would be hard

no, i just lift the weight from the squat bar and do overhead press.

[EoR]

Another day another week

Week 8 Workout #1

Weight in KG
Set rests: 2-2.5min Exercise Rests: 3min

---------------------------------------

Standing Military Press:

50x7x1 <-- PR (I hit 7 so I went up 5kg for next)
55x5x1
55x4x1
55x4x1

Notes: Thanks to Celticfan I changed to standing. I was going to break into 7 regardless but I felt quite comfortable standing, only using shoulders to lift. Next to bench this is the hardest to increase on so I am very happy. I cannot wait until I hit 60kg, because then I don't have to take off the 25kg weights.

Barbell Rows:

80x6x1
80x6x1
80x6x1
80x6x1 <-- PR reps over 4 sets

Notes: Felt good, used slightly narrower grip and kept my elbows a lot closer in. Next week I am going to up it to 85kg.

Deadlifts:

110x3x1
110x3x1
110x3x1
110x3x1
110x3x1

Notes: I was attempting 3x10 for my deads but after 5 I just said "no way". These were not to fail, instead I took 1min breaks and practice speed. I could pull 110 6-7 times if I want to max out.

----------------------------------

Conclusion: Great workout, set 2 PRs. I have been getting really good sleep lately and my new diet is giving me plenty of fuel and energy. My militarys, skulls and bicep curls are getting closer to 60kg, by 2006 they should be there and then I can permanently leave the 25kgs on the barbell. This will save A LOT of time changing

[EoR]

Week 8 Workout #2

Weight in KG
Set rests 1min-2.5min Exercise Rests: 3min

-----------------------------------------

Flat Bench Press:

107.5x3x1
107.5x3x1
110x3x1
112.5x3x1 <-- PR
110x2x1
107.5x2x1
105x3x1
102.5x3x1
100x3x1
100x3x1

Notes: As you can see I am changing to the 3x10 routine for the next 2 weeks. It fatigues you very fast with the shorter breaks. My joints were feeling it. I set a small PR, mainly because I've never tried that weight before. Barely got the 3rd up.

Barbell Bicep Curls:

50x5x1
50x4x1
50x3x1
50x3x1

Note: Identical to week 7 workout #4, but not bad consider I had such a solid bench workout.

Skullcrushers:

50x5x1
50x5x1
50x4x1
50x4x1

Notes: My tris were rooted by the time I got here. Found it very difficult.

----------------------------------------

Conclusion:

Great workout, 3x10 was not as easy as I thought but, I did go higher than I should. It says to go 80% of your 1rm, and which would be 100 (1rm is 125) but ah well!

[Celticfan]

GREAT PR MAN!!! you got a strong bench, very strong. Your strength is very similar to mines. Heavy skill crushers too. I bet ur tri's shaked when u did them

[EoR]

Thanks man! Appreciated

Yeah, my tris were shaking big time on the positives. Hopefully this 3x10 will work a few wonders for my bench

Oh and good call on the standing military presses. I am stick to standing now

[EoR]

Wow, I woke up today and my chest was sore! Like it was a first workout. That 3x10 really worked me out, it's a good sign.

Anyway I am taing today off AND tomorrow. Concentrating on diet, longer sleep and then I am back to it on Fri/Sat. BUt I am going to be practising these stretches throught these next 2 days. I am also changing my weigh in days to Sunday.

In other news, I joined a Muay Thai academy! My eating efforts will have to be increased to compensate but I feel I do need some form of cardio. Plus it will help with my strength,flexibilty and overall endurance which is something I lack.

[EoR]

Week 8: Miny Workout

I am going to add front and back squats into my REST days. Not big enough to call a proper workout. No way I could do these on deadlift days and if they were on chest/arms workouts would be way too long.

Anyway, I initially went into this with only front squats in mind, but I changed it.

NOTE: I have no rack so I am cleaning for front squats and clean+pressing for back squats. Which is a bitch, you get scared after your back sets that you cannot pull the bar back over your head (I cannot drop it, on a thin mat)


Anyway, this is my first time doing these, here are the results! Oh, and they are ATG.

Weight in KG
Set rests 1.5-2min
--------------------------------------------------

ATG Front Squats (clean to shoulders):

50x10x1
50x8x1
55x6x1

Note: Even though you are resting bar my arms felt very tense and stressed, unlike backs where my traps take the load.

ATG Back Squats (clean+press to shoulders)

55x7x1
60x6x1
60x6x1

Notes: Boy ATG is a different league to parallel, feels like you are doing 2 reps for 1. I may do back first from now on, my quads were tired by here.

---------------------------------------------------

I left it at this, mostly I found getting my grip+ small wrist soreness.

In the future I am going to make it 4 sets front 4 sets back.

What have I got myself into?

[EoR]

I have to head off to work for a few hours, but oh boy. My quads pulled up mega sore today. I cannot afford to miss this workout or else I will be forced to do like 4 in 5 days (including start of next week).
I am going to scrap my original idea of doing front/back squats on seperate days and instead do 4 sets of clean+press back squats (no fronts) as my last exercise on my chest/arms days.

As my military presses improve I will be able to add more weight on back squats. I might try bit below parellel instead of ATG aswell, since I am pretty sure you don't have to ATG in pl, also I read up a bit and was doing more of olympic style squats. (power squat, wider stance, wider grip, less angle below and since I am scrapping front squats no point going olympic style) If I am wrong then please say so I still will go bit below parellel.

When I get back I will hit the gym but I am not sure how deadlifts will go with having sore quads. I tried the motion just in thin air and the quads only got really sore on the peak, just have to wait and see. Maybe go lighter.

[EoR]

Week 8 Workout #3

Weight in KG
Total time 50min

------------------------------

Standing Military Presses:

55x5x1
55x4x1
55x3x1
55x4x1

Note: You would not believe how cold it was in the gym. I had 2 jumpers on. I did not want to fatigue to quickly with any warm up sets. The whole exercise felt like rubbish, it was not until the 4th set were I was actually warm. I nearly threw in the towel and walked away.

Barbell Rows:

85x6x1 <-- PR
85x5x1
85x5x1
85x6x1

Notes: Well, well. Feeling upsset I smashed my PR by 11lb and I repeated it on the last set. I have my form down VERY nice for this. Back felt awesome and I started to cheer up. I am going to be bold and leap frog to 90kg next week.

Deadlifts:

110x4x1 <-- As soon as I pulled I realized it was too light.
125x3x1 <- PR I guess since I have never done this weight. not to failure.
125x3x1 <-- Funny story, will mention in notes
120x3x1

Notes: I thought 120 was 125, but I had an extra 5kg plate on one side lol. Which was a nice suprise. I feel so fatigued after deadlifts these days. no back problems at all now.

------------------------------------------------

Conclusion:

Well, freezing cold, sore quads from previous day squats but it ended well!. I have to keep reminding myself that I have only been lifting for 8 weeks. I read so many journals and always forget that they have been at it for years.

I once again made the mistake of looking down during 2 dl sets. I did it to see if my knees were going IN. My neck is sore. When will I learn?

One more workout and then the magical week 9 (2 months) Next Saturday I plan to put all my weight on the barbell and pull a new deadlift record.
170kg (374lb) Current PR is 341 set only 5 days ago. I might have to pop down and buy two 25kg plates. Be a lot easier for changing since now my numbers are getting higher.

Anyway, ANOTHER workout tomorrow, but I am still 50/50 if I will add squats. Last thing I want is an injury.

[Celticfan]

you're definitely doing something right because you just keep getting stronger and stronger. Your strength is so similar to mines its unreal.

I love winter training it makes u work so much harder. In the summer u know everyone else is outside having a good time while you're in the gym busting your ass off.

I would squat to ass to calevs at the most. ATG takes far longer to get stronger with and like you said most of the powerlifters goto parallell.

[EoR]

you're definitely doing something right because you just keep getting stronger and stronger. Your strength is so similar to mines its unreal.

I love winter training it makes u work so much harder. In the summer u know everyone else is outside having a good time while you're in the gym busting your ass off.

I would squat to ass to calevs at the most. ATG takes far longer to get stronger with and like you said most of the powerlifters goto parallell.

Yeah, I always try PR one exercise at least and that will cheer me up. Even if it is only 1 rep. I am really looking forward to my 371 dead attempt next week. It seems my strength goes in 2 weeks cycle, especially for my pull exercises. 2-3 weeks ago I remember 80kg rows absolutely KILLING my wrists and now that is gone AND I am not getting any annoying hip pain after deads, even though I am increasing weight. I think my body is starting to adapt a lot better.

Agreed, the cold muscles really slow you down at first. You feel aches more, but as soon as you are warm it's all systems go

As for squats, yep, I will go ass to calves, increase the reps. I will have to aim at 15-20 reps since I will only be able to add weight on them when my militarys increase. At least I can train SOMETHING for help my squats until the day I reorganize my gym to fit a power rack or I end up just buying a new bench/power rack.

[EoR]

Week 8 Workout #4

Weight in KG
Total time 70min

----------------------------------

Flat Bench Press:

105x3x1
105x3x1
110x3x1
110x3x1
105x3x1
105x3x1
100x3x1
100x3x1

Notes: I am going Mendelson style, 3x8 with 4-5min breaks. It made this session so much easier. I really felt VERY comfortable. Also from now on 5kg intervals, no more messing around with 2.5 kg intervals.

Barbell Bicep Curls:

50x5x1
50x4x1
50x3x1 <-- SO CLOSE to a 4th, would of been PR for 3rd set
50x3x1

Notes: Last 2 weeks have seen no improvement in REP but I feel a lot more comfortable with the weight. Proper form.

Skullcrushers:

50x4x1
50x5x1
45x6x1
45x6x1

Notes: With my new pl bench routine my tris are too weak to handle 50kg at end of the session. Too weak for full ROM. So I went down 5kg and had perfect form. I don't mind, tris felt pumped.

--------------------------------

Conclusion:

Great session, my first week doing 8/10x3 for bench. I will stick to 3x8 with 4min breaks. Hopefully in a month or even few weeks I will really start getting some better numbers.

Session took longer than usual becuase of bench rests, but funnily enough I left this session feeling fine and calm (even though I bust my balls lifting). I had a bowl of spaghetti after. I am starting to get into the good habit of eating within 15min of working out.

I left clean+press squats out due to my legs being sore.

Week 9 next, the big 9. I plan to try 1rm on deads at the end.

[Crocop]

Keep at it.

[EoR]

Ta Crocop

I do feel guilty today though. We have these monthly car meets and I ended up drinking a lot. I've been good so far until last night, but at least it reminded me why I am quiting it. Your whole body just feels soft and crap the next day and your wallet is lighter. So that was definitely the final large drinking session

[EoR]

Week 9 Workout #1

(only 6 hours sleep)
Weight in KG
Total time 1hr

-----------------------------------

Standing Military Presses:

55x5x1
55x5x1
55x4x1
55x4x1 <-- PR reps over 4 sets

Notes: Small PR, but was surprised considering the bad weekend I had with booze/diet.


Bent Over Rows:

90x5x1 <--PR 2 weeks I've dbl my strength on this.
90x5x1
90x4x1
90x4x1

Note: Wow, I was so happy after this. Will stick 90 though until I can do 6-7 easily.

Deadlifts:

Before I go into this, picture me sitting there. Still slightly hungover, **** sleep, **** diet over 2 days and already setting 2 PRs. I decided to go for 165kg 1rm (155 was set 8 days ago) which is ALL the weight I have.

90x1x1
110x1x1
130x1x1
165 FAIL
165 FAIL
155 FAIL
110x3x1
110x3x1
110x3x1

Note: What a f*cking disaster, I could not even pull my previous PR. My legs felt weak, I couldnt get angry when pulling, even with metal going. I blame alcohol mainly. Never drinking that much again.
In the end I just cruised with 3 easy sets to get SOMETHING out of it.

Conlusion:

Great start but very upsetting ending. Best thing I can do is eat well and sleep well in the next few days. I will also change for the time being deads to 3x8 along with my bench. I'll bounce back, 400lb will be lifting in December, I know I will. What a sh*t way to end a otherwise PR breaking session.

[Celticfan]

good workout, apart from your DL problems. DL can be tricky and can be affected by a lot of factors. If u go heavy everyweek tho and never vary intensity then your answer is simple, you are overtraining and got weaker. If u don't go heavy every week (1-2 reps on DL) then u are fine.

[EoR]

good workout, apart from your DL problems. DL can be tricky and can be affected by a lot of factors. If u go heavy everyweek tho and never vary intensity then your answer is simple, you are overtraining and got weaker. If u don't go heavy every week (1-2 reps on DL) then u are fine.

I think it was a combination of the lack of sleep and bad weekend. I could tell just before I was going to pull that I really was not "into" it. But then again why did PR the other exercises? You could be right.

With 1rm deads there is always that brief 1-2sec were the bar is bending but not moving, once I get pass that point its sailing.

But yeah I am changing it up with 3x8 for a few weeks. I will pyramid again (not jsut go one weight 4 sets). Over 9 weeks I've swapped my routine for deads a bit and it always worked. I'll go 80% 3x8 and do that. I have to treat deads seriously (sets wise) like bench now.

Probably do something like this.

1-3 sets 3 reps 110kg (speed)
3-6 sets 3 reps 120kg (strength)
7-8 do some 1-2 reps 300lb-350lbers.


It's all good though, you have to have a bad day on an exercise now and then. Proper rest/diet and I'll nail it hard on Thursday. Looking forward to bench tomorrow

[Celticfan]

periodize ur reps.

e.g.

week1: 5
week2: 4
week3: 3
week:2 1's and 2's

THis is a great way to avoid over training and keep increasing your strength.

for speed strength work use 50-60%, do 8-12 sets, and 2-3 reps.

kev

[EoR]

periodize ur reps.

e.g.

week1: 5
week2: 4
week3: 3
week:2 1's and 2's

THis is a great way to avoid over training and keep increasing your strength.

for speed strength work use 50-60%, do 8-12 sets, and 2-3 reps.

kev

Sounds like a plan. I will first just complete week 9. See how my deads Thursday go. Then I will have everything in intervals of 9 weeks. So the next 9 weeks I can periodize reps, and go much lighter for speed training (like you said).

Thanks for that, another way to "mix" things up. I am pretty good with that, I have not really ever gone more than 1-2 week so far in the 9 doing the EXACT same thing. (except arm exercises)

What I might do also celtic is take week 10 all off. Or I can do a week off after my next 9 weeks. Probably after week 18 since now I am settings PR's too much to be having a large break.

[EoR]

Week 9 Workout #2

Weight in KG
Total time 90min

--------------------------------

Flat Bench Press:

100x3x1
100x3x1
105x3x1
110x3x1
115x2x1 <-- 6 inches from 3rd. Notes will explain.
110x3x1
110x3x1
105x3x1

Notes: Best bench session to date. My bench rack poles have no bolts and sit half way up. This means in initial reps I actually have to bench 1/2 a rep. I never include this of course as a rep, but it does take a bit ouit of you. With 115, it proved to HELP me since I couldnt get the 3rd up for some reason (felt good) but it was high enough to sit back on the poles.

Squats (clean+press barbell to shoulders)

60x8x1
60x8x1
60x8x1
60x10x1 <-- PR and I realized I was holding back too much on the other sets.

Notes: I could barely walk after, cardio wise it took a bit out of me, the killer though is having to clean+press for every set. I could of probably even went to 12+ reps but I am always worried about the behind neck press I have to do at end and if I will be too tired.

Barbell Bicep Curls:

50x5x1
50x4x1
45x5x1

Notes: Since I had already spent 1 hr I did these with small breaks and only 3 sets instead of 4.

Skullcrushers

45x5x1
45x6x1
45x5x1

Notes: I was dead when I got to these skulls, not bad effort.

------------------------------------


Conclusion:

In the 9 weeks of lifting this was the toughest workout. The weight change, lifting barbell to bench and down for squats, clean+pressing, all these outside things really hit me hard.
I am going to leave bicep curls and crushers to 3 sets from now on.

I was pretty hungry after, I have two days now to rest. Saturday I will nail 115kg for 3. I would have to be able to lift 120kg 4 times to just make 300lb (136.5kg). Which I am hopeful of in December.

As for my squats, I will have to keep it to the weight I can roughly military press once. I will go for 15 reps as a max then go up in 5kg intervals. This way I can at least sort of get a rough idea what I could do for 1 rep. I know I could do 100kg+ once currently.

[EoR]

Week 9 Workout #3

Weight in KG
Total Time: 80min

----------------------------------------

Standing Military Press:

55x6x1<-- PR
55x4x1
55x5x1
60x5x1 <-- Mega warmed up PR!

Notes: I was totally shocked. Here is my theory. 55kg has 4 rings varyong from 15-2.5kg. Weight is distributed more horizontally. I put on two 25kg plates (barbell and bolts = 11.8kg but I round to 10kg to compensate weight chips etc) and did 5 reps. The weight being more centered. I was blown away. Either that OR I simply just take a long time to warm up and get my form corrected.

Bent Barbell Rows:

90x5x1
90x5x1
90x4x1
90x5x1

Notes: I was bringing barbell to higher near my middle abs I realized when I only could do 4, lowered it to lower abs/stomach and 5th was nice and comfortable.


Deadlifts:

90x3x1
100x3x1
110x3x1
120x3x1
130x3x1
110x3x1
110x3x1
110x4x1 <-- Just threw in an extra rep *shrug*

Notes: First 3x8 session. Felt good, I will be doing this from now on. Had small grip problems on 130kg. No back pains, felt comfortable. next time I will start my pyramid higher.

---------------------------------

Conclusions:

2 day break really helped. I felt fresh and motivated. I am still in shock about my military PR. A mix of being warmed up and having weights distributed more center via only 1 plate.

I also realized if I get 2 rack bolts I might be able to pull off a cheap squat rack. It raises higher enough but has these two long narrow metal bits (not hooks jsut straight) Since I am not squating VERY heavy I don't think my gym would tip over. I am going to buy these bolts tomorrow, if it works then I am laughing

[Celticfan]

very sound workout. weldone wit the pr's

[EoR]

very sound workout. weldone wit the pr's

Thanks once agian celtic Yeah it was a good solid workout, tomorrow I am going for a 3rm record on my bench. Looking forward to it.

[Crocop]

Thanks once agian celtic Yeah it was a good solid workout, tomorrow I am going for a 3rm record on my bench. Looking forward to it.

Good luck with it, keep going strong.

[EoR]

Good luck with it, keep going strong.

Thanks Crcop That's the plan!

[EoR]

Week 9 Workout #4

Weight in KG
Total time: 25min then 40min (explained further below)

-------------------------------------

Flat Bench Press:

100x3x1
105x3x1
110x3x1
115x3x1 <-- PR
105x3x1
105x3x1
* I had to rush this workout expecting people over in 1hour. I had a lot of milk for breakfast and with water I started to feel quite sick. I was feeling very weak. So instead of pushing it to danger zones I stopped, drove to the market and bought a chicken burger and rice. Had a nice 30min break. Friends rang saying they would come later. I then decided instead of leaving it to tomorrow to go and finish what I started.
105x3x1
105x3x1

Conclusion: PR, good session, everything under 115 feels very easy for 3 reps.

Barbell Bicep Curls:

50x4x1
50x4x1
45x5x1
45x4x1

Notes: I did these very quick, less reps more intensity in small breaks.

Skullcrushers:

45x6x1
45x5x1
45x5x1
45x6x1

Notes: I held back when I probably woulc of pushed 7 reps, because I knew I needed my energy for clean+press squats.

Squats (clean+press to shoulders):

60x10x1
60x10x1
60x10x1

Notes: A lot easier than last time, so annoying having to press behind the neck after a set.

------------------------------

Conclusion:

I pulled myself together and managed to get through this killer workout. Squats should be racked onced I get these 2 bolts.

[Celticfan]

very good workout, great PR's!

Thats one strong bench, right behind u tho

[EoR]

Yeah thanks, was probably my toughest workout to date. This 3x8 seems to be working, though I've only been using it for 2 weeks now I can just feel things getting easier faster.

Well it is Sunday, weigh in day. I weighed in @ 94.5kg. 208lb. So I put on 1lb in the last week.

Today my left shoulder pulled up a little painful, well it was painful a bit after yesterday. I think I know why. When I finish my squat sets I have to do a behind the neck press, I am so tired when its above my head the barbell falls quite quickly to my shoudlers and then hips. This jolting motion I felt in my left shoulder when it happened. Nothing bad, it improved with sleep and is very minimal now.
But, in order to prevent injury I am just going to wait until I get these bolts before doing squats again.

[EoR]

Week 10 (time flys!) Workout #1

Weight in KG
Total time: 65min

--------------------------------------

Standing Military Presses:

60x4x1
60x4x1
60x5x1
60x4x1 <-- PR over 4 sets

Notes: My left shoulder started to feel a bit sore, I did not feel worked out and wanted to go a 5th set but held back.


Bent Barbell Rows:

90x5x1
90x5x1
90x6x1 <-- PR
90x5x1

Notes: Best row session to date.


Deadlifts:

100x3x1
110x3x1
120x3x1
130x3x1
120x3x1
110x10x1 <-- Just against the grain.

Notes: 130 grip was a lot better. Could of gone 5 I think. Last set I jsut decided to go higher reps. Felt very pumped after that one. Once again I looked down on a few occassions to check out the angles of my knees. I have a slightly sore neck, I need to hire someone to sit there and scream "LOOK UP"

Conclusion:

Well despite the slight shoulder pain I slugged it out. Towards the end the pain went away. I will workout tomorrow, then if after my 2 days break the pain is not away I will just take the rest of the week off. Oddly though, I felt NO pain during the exercise. I am going to increase rows and militarys to 5 sets and deads down to 6.

[Celticfan]

solid workout. deadlifts abit light by your standard tho.