View Full Version : Sivvy1's Progress Journal
Right, i'm 6' tall 105kg and 16 years old, well 17 in 20 days.
I want to compete in powerlifting at u18 next year
My personal bests so far are 130kg squat 110kg bench and 140kg deadlift
My training is also to help my rugby, I play prop for a colts side.
I have rugby training Tuesdays and Wednesdays but this will go up soon to tues wed thurs and sundays
I train 4 times a week at the moment
Day 1 Deadlift
Day 2 Benchpress
Day 3 Squat
Day 4 Military Press
I Have just started doing a 12,10,8,6,3,1 rep system recomended by Cornelius
Yesterday i did squats
When i squat i have a problem with keepig the depth when i go up the weights so i use a box to make sure i go down to just below parallel, i dont sit on it i just touch it and go.
I did
Squat
60kgx12 70kgx10 80x8 90x6 105x3 115x1
45degree leg press
200kg on the sled 3setsx8reps
Leg curl
105kg 3x8
Leg ext
60kg 3x8
And today i did
Bench press
60kgx12 70kgx10 75kgx7 80kgx6 90kgx3 97.5kgx1
Seated Military press
(smith machine)
40kgx12 45kgx10 50kgx8 55kgx6 65kgx3 70kgx1
I struggled on the last rep of these sets
Hang cleans 52.5kg 5x5
Bicep curl 37.5kg 3x8
Tricep pushdown 40kg 3x8
Aims by the end of the year:
Squat 140kg
Bench 130kg
Deadlift 160kg
Aims by my 18th (31/8/07);) :
Squat 180kg
Bench 170kg (this would be a BWLA record at u18 its currently 140kg :cool: )
Deadlift 200kg
These may be a little high, but aim for the stars and you'll always reach the sky (or something like that) :mrgreen:
So lets see what we can do :twisted:
the record is for th 110kg weight group, the overall record is 157.5 i think
13/8/06
Deadlift + Back
Deadlift 80kgx12 90kgx10 95kgx8 105x6 120x3 140x1
Seated row 105kg 4sx6r
Pulldown 115kg 4x6
Close grip palms towards pulldown 110kg 4x6
Barbell Shrugs (smith machine) 100kg 3x8
Pork Pie
08-13-2006, 11:01 PM
You are training too much champ.
I was a semi professional rugby player for a number of years and learned from personal trial and error.
You should read "Brawn" by Stuart McRobert. It is one of the few books that talk sensibly about training - the advice in it works.
If I was advising you I'd say:
Monday
Squats 3 sets of 12 heavy back breaking reps
Heavy Dips - 3 sets, adding weight to a belt
Some "arms" if you are feeling energetic - I wouldn't bother personally
Tuesday
Rugby
Wednesday
Powercleans - 4 sets of 5 explosive and heavy lifts
Shoulder press - 4 sets, keep it heavy
Do some calves if you like
Thursday
Rugby
Friday
Rest up
Saturday
Game
Sunday
Easy recovery run - half to three quarters of an hour
You can do abs every other day - heavy, not reps
Matt M
08-13-2006, 11:43 PM
You should read "Brawn" by Stuart McRobert. It is one of the few books that talk sensibly about training - the advice in it works.
Excellent book!
I think every single person who starts weight training should read it.
It was the foundation of my training, I then leaned slightly more towards HIT as I got more advanced, but the principles were very similar.
That is pretty much the way I still train to this day, and I have made progress pretty consistantly over the years, unlike most of the people I know.
You are training too much champ.
I was a semi professional rugby player for a number of years and learned from personal trial and error.
You should read "Brawn" by Stuart McRobert. It is one of the few books that talk sensibly about training - the advice in it works.
If I was advising you I'd say:
Monday
Squats 3 sets of 12 heavy back breaking reps
Heavy Dips - 3 sets, adding weight to a belt
Some "arms" if you are feeling energetic - I wouldn't bother personally
Tuesday
Rugby
Wednesday
Powercleans - 4 sets of 5 explosive and heavy lifts
Shoulder press - 4 sets, keep it heavy
Do some calves if you like
Thursday
Rugby
Friday
Rest up
Saturday
Game
Sunday
Easy recovery run - half to three quarters of an hour
You can do abs every other day - heavy, not reps
i was going to change to something like that when the season started, and use the off season to build on my power and explosiveness
what position did you play?? and what club?
not that it matters, i'm just being nosey
and i will get that book and have a read
http://www.amazon.co.uk/gp/product/9963616089/202-6841824-8062202?v=glance&n=266239&s=books&v=glance
This the book? isnt it more about Bodybuilding rather than strength and power?
Matt M
08-14-2006, 01:15 PM
No, the philoshphy of the book is you must get stronger to get bigger, and although the author wanted muscle size, it is exactly what you want, trust me ;).
oooo ok i get it now, like bill starr? 'if you have the strength the size will come' type of thing
14/8/06
Bench Press
62.5x12 67.5x10 72.5x8 80x6 92.5x3 100x1
Incline Dumbell 30kg 3x8
Tricep Pushdown 40kg 3x8
Matt M
08-14-2006, 06:07 PM
oooo ok i get it now, like bill starr? 'if you have the strength the size will come' type of thing
Yes, exactly, but more abbreviated than most of Bill Star's stuff, which will suit you better with your rugby training.
Pork Pie
08-14-2006, 06:38 PM
14/8/06
Bench Press
62.5x12 67.5x10 72.5x8 80x6 92.5x3 100x1
Incline Dumbell 30kg 3x8
Tricep Pushdown 40kg 3x8
I wouldn't use that rep range. Great for power lifting, not so good for drug free rugby training though.
Look at the programmes used by pro rugby teams and you will see they use the higher 5x5 or 3x3 systems.
You should consider using a good protein drink and creatine if you can afford it too. No need to take anything else at your age.
Hanley
08-14-2006, 06:40 PM
Just looking at your log, you seem to be working down towards a near max single every time on the big three. How's this working for you??
Like if you're not gaining you could always try something like 8x3 with a 2.5/5kg increase in bar weight each week.
Or just a simple 5x5 trying to increase weight every week.
Working up towars max singles like htat every week knocked the shit outta me and my lifts went down.
You've some damn strong pulldown numbers tho!
ok well i might try mixing it up a bit,
hanley, at the moment its going alright but ive only been doing it for 1 1/2 weeks so i will give it a month and if theres no increase then ill change to a 5x5 or 3x3 or 3x8 or who knows what, i might stop doing the 1rep at the end and just work down to a triple, before i was doing a 5x5 and working the weights up so for bench it was 65x5 70x5 75x5 80x5 85/90x5 depending on how strong i was feeling, but if you do 5 reps of 65,70,75 you dont feel like your getting anything from it, and i wasnt really happy with it so i aked for some suggestions and that one got suggested to me so i thought id try it
dunno what to say about the pulldown, still cant do more than 2 pullups tho
Just looking at your log, you seem to be working down towards a near max single every time on the big three. How's this working for you??
Like if you're not gaining you could always try something like 8x3 with a 2.5/5kg increase in bar weight each week.
Or just a simple 5x5 trying to increase weight every week.
The 8x3 is that 8 sets or 8 reps??
Hanley
08-15-2006, 01:14 PM
Hmmm if your pulldown machine is one with a built in weight stack it's probably in lbs... so like it would be 110lbs as opposed to 110kg. That would explain the pull ups!!
Ad 8x3= 8 sets of 3 reps with a constant weight. The first set shouldn't be all out but by the 8th you'll be struggling!! At least that's my experience.
no its gefinately kilos, only goes upto 130 and everything else in the gym is in kilos
Matt M
08-15-2006, 06:29 PM
You need to drop those pulldowns and work the chins if you can only do a few, :(
i was toying with the idea, maybe if i dod 3 x max chins then did my pulldowns after
Matt M
08-15-2006, 06:42 PM
Just do one set of chins, and try to increase the reps each week.
Try palms facing you ones as they will be easier, and very effective for the lats.
If you work hard on the chins for a couple of sets, and get more than 4-5 reps per set, then there is no need to do any other lat work.
For lats I do one set of weighted chins, very strict reps, each one starts from a dead stop, no momentum, (did 50kg x 4/5 a few weeks ago @ 110kg bodyweight), then one set of a supported rowing movement, just to work the opposite muscles to my bench press, as I have been hitting that hard lately.
Thats it.
cheers for the input :mrgreen:
squats
80x12 90x10 95x8 100x6 110x3
45deg leg press
220kg 3 x 10
leg curls 105kg 3x10
calf raises 200kg 3x10
shoulders
Smith machine shoulder press 42.5kgx12 47.5x10 50x8 55x6 65x3
might try just doing a 5x5 for my shoudlers trying to increase weight each week
Hang cleans 2x5
upright row 2x8
Bbell curl 2x8
Preacher machine curls 2x8
21/08
Personal Best
Deadlift 15x60 10x100 6x110 6x110 4x120
Chin ups 3 3 2 2 1
Pulldown 110kg 8 8 8
Seated Rows 90kg 8 8 8
Shrugs 100kg 10 10 10
Preacher curls 3x8 35kg
Matt M
08-21-2006, 04:11 PM
There is no need to be doing 5 sets on the chins, just work hard on 2/3 sets, and try to increase by just 1 rep per week in good form.
There is also no need to do the pulldowns, you are just training the same muscles you have with the chins, I would also scrap the rows, as I do not think they are going to benefit you, just make it harder for your body to recover.
ok, with the chins, because i wasn't doing more than 3 reps i thought 5 sets would be ok and when i can get 6 reps go down to 4 sets then when i can get 8 go down to 3 reps
Matt M
08-21-2006, 05:55 PM
Even though you are not getting a lot of reps per set, you are still asking your body for 100% effort on each set, and there is only a limited amount of maximal efforts your body can cope with, and still recover and get stronger.
IMO 2/3 sets are plenty, the easy way to tell is do 2/3 sets of chins for the next 4 weeks, if you get stronger, (which you should), then you are doing enough, if you do not; then you can look at wether you are doing too little, or maybe even still too much.
22/8/06
Bench 80kgx8 90kgx4 100x1 97.5x2 82.5x6
Incline bench 60kg 3x8
Decline bench 65kg 3x8
Military press 40kgx7 45kgx4 42.5kg 3x5
Tricep pushdown 40x8 45x7 45x7
, ive changed my routine to a 3 day pull,push,legs routine as the shoulders routine was a bit pointless i thought
rugby training tonight, first time back into full contact and it was amazing, i felt alot stronger than i did 3 months ago, alot more agile and was absoloutely loving it :D :D
Matt M
08-23-2006, 11:29 PM
rugby training tonight, first time back into full contact and it was amazing, i felt alot stronger than i did 3 months ago, alot more agile and was absoloutely loving it :D :D
Excellent :)
squats 25/8
60kgx12 80kgx10 100kgx8 100kgx8
Leg press 200x10 240x8 240x8
Leg curl 105 3x8
Bench (dunno why just fancied it) 75kgx8 70x8 70x6
Preacher curl 35x8 35x8 35x8
pull day
started with chin ups rather than deads cus i read it somewhere lol, i didnt think it would make alot of difference in any case and it didnt
Chins
2x4 2x3 2x2 4 is the most chins ive ever done
Deadlifts
60x12 100x8 120x8 140x1 130x5 the orange were in straps and 120x8 is a BIG pb considering 2 weeks ago i got 120 for a HARD triple :D:D
Rows
90x10 100x6 100x6
Smith shrugs 100x10 120x10 120x10
Preacher curls
40kg
8,7,6 40kg for 8 is a PB aswell
Bench day 29/8
Bench 90kg 5 4 5 5 4
CG Bench 70kg 6 6
Military Press 45kg 5 4 5 5 4
Tricep Pushdown 45kg 8 8 8
gerthebear
08-30-2006, 12:08 AM
seems like you've got a good thing going on dude, keep up the hard work yer putting in
Pull 6/9/06
Chins 5 5 4 2 1
Deadlift 10x60 8x100 8x120 5x140 1x160kg
New PR from 140 - 160 in 6 weeks which i think is pretty good goin this puts my total to 400kg :D:D:D:D
Chest supported rows, 100kg 3x6
Shrugs 120kg 3x10
Preacher curls 40kg 8 6
Bench 7/9/06
Bench 100kg 2 95kg 3 90kg 4 5 5
Incline Bench (smith)60kg 8 70kg 6 6
CG benchpress 60kg 8 8 6
Tricep pushdown 30kg 12 35kg 12 40kg 10
Squat/Shoulders 8/9/06
Squat
100kg 8 120kg 4 100kg 8 8
45 Degree Leg Press
240kg 8 8 10
Leg Curl
105kg 10 10 10
i need a replacement as 105kg is the maximum the machine goes to, any suggestions???
Leg Extension
60kg 8 8 8
Push Press
50kg 8 55kg 8 60kg 6 5
Rear Delt Fly
75kg 8 8 8
Upright Rows
45kg 10 50kg 8 8
GOE1988
09-08-2006, 10:35 PM
keep up the good work, ur deadlift is flying along, do u have long arms lol
cheers GOE i think im starting to nail the technique, and to be honets 160 fely easyish, i could of probably struggled another rep, 170 is on the cards next week i reckon
changing to, bench/triceps deadlift/back squat/legs/shoulders
Bench 11/9
Benchpress
60kg 10 80kg 8 90kg 4 3
Incline DB Press
30kg 3x8
CG Benchpress
60kg 3x8
Tricep Pushdown
45kg 10 50kg 5 6
Pushpress
Warmup then tried 1Rep Max, grand total of 70kg which i wasnt too pleased about but is ok i suppose
Rob_00
09-11-2006, 10:28 PM
your shifting similar weights to me (and 2yrs younger :( )
are you thinking of trying your hand at a powerlifting comp anytime soon?
hopefully next year i've got my eyes on the bwla unequipped, need to get my squat technique sorted though, i can mange 100 for 8 easyish reps, but as soon as the weight goes up my technique goes to shit and i struggle to push out reps, the main problem is i dont have anyone to train with who really knows proper squat technique, first driving lesson tommorow woo
deadlift session tommorow morning, see how many rerps i get from 160, if i get 5 i will go for the magical 400lbs (182.5kg) that would make my day
Rob1985
09-12-2006, 10:39 PM
I wouldn't do 5 reps with 160 before attempting 182.5 mate.
Do reps after singles - gives yourself the best chance of lifting a heavy single.
but i managed 1 rep of 160 last week, after doing loads of reps, i could just try it i suppose do 1 / 2 sets of 8 with 100 then go for it
Deadlift
13/9
Deads, 60x10 100x5 182.5 x1 wooooo
Chins 5 5 4
Bent over dumbell row 50kg DB 6, 6, 6
Shrugs 100kg 10 10 10
Preacher curls 40kg 6,6,6
Was over the moon about pulling 400lbs :p :p this puts my total to 422.5kg
i need to work on my squat seriously though i mean i should be able to squat 140kg easyish but i struggle with the depth 450 total here i come :D :D
squat + Shoulders 16/9
Squat
60x10 100x8 110x8 120x6 140x3 140x1
140 is a 1 rep max pb let alone a triples :D
SLDL
60kg x8
GM's
60kg x 2
i had 60kg on the bar and just couldnt get the groooove
RDL
60kg x 8
Push Press
60kg 5x5
Rear delt machine
75kg 3x6
Lateral Raises
12.5kg Dumbells 3x10
Good day, got my belt this morning and used it for the squats 110kg+ and the pushpress
My total from best gym lifts as it stands is 432.5kg which i think is pretty good especially at 17 and completely raw, apart from the squat where i had a belt
First leauge match ever tommorow in the hampshire colts leauge, my opposite numbers are the county props, so i want to do really well tommorow, ive put alot of effort into my strength and stamina in the pre-season and am kind of nervous that i wont be any better/fitter/stronger but am looking forward to it :D
Hanley
09-17-2006, 01:41 AM
Are you sure it was such a good idea to go so hard at it in the gym today if you've a match tomorrow? Is your recovery usually good?
all my squats were quite easy, i didnt push myself that hard so i should be ok today, my legs dont ache or anything, normally on legs day i do leg curls leg extensions and leg press aswell and the push press werent that hard either, so yea i feel ready to rumble :D
Bench Press 18/9
Bench press
90kg 5 5 5 5 5 4
the 6th set was there to show one of the instructors how i benched, they said i needed to bring the bar lower down to the bottom of my chest rather than the top of my chest cus i was just using my shoulders and thats where you generate all the power, could expalin why ive been stuck on 110kg for a while....
Dumbell Incline
30kg 8 8 5
Tricep Pushdown
45kg 4 5 6 3
Squat
70kg 8 8 8
just did this to work on my foot placing and how to get the best depth and see what worked best for me
deadlift,back,shoulders
Deadlifts
60x8 100x8 140x5
Powercleans
70kg 3x3
Chins
6 sets of 3
Cable Rows
100kg 6 90kg 8 8
Shrugs
100kg 3x12
DB shoulder press
26kgDB 8 7 8
GOE1988
09-21-2006, 12:13 AM
gd lifting keep it up!
cheers goe
im swapping from powerlifting orientated training to rugby specific training but will keep the log going :D
GOE1988
09-25-2006, 12:39 AM
yeh makes more sense, specially if u wana take rugby more serious.
im gona start rugby swn i think again
yea, gonna do a rugby specific routine over the rugby season and during the off season switch to a more PL routine
First rugby specific training
25/9
Power cleans
60kg 3x8
up next week
Chins
3x3
DB rows
40kg 3x5
Pullthroughs
45kg 3x10
WG Pulldown
80kg 3x10
Speed Bench
80x5 (not quick) 75x5 (not quick) 70x 8 8 8 (quick)
speed CG bench
50x10 55x10 60x8 60x8 60x10
DB skullcrushers
30kg 10 10 12
weigthed situps
75kg 10 90kg 10 10 10
was pretty good, im supposed to be doing bench speedyily to work my fast twitch fibres but 5 sets of wide grip and 5 sets of close, i cant move 75kg that fast, even for 1, but i can 70 for 8, what should i do???
right, that rugby specific programme, i felt was too advanced, especially as the gym i train at doesnt have alot of squatters, let alone box squatters, and i didnt feel i could carry out that routine effectively because i didnt have alot of refrence/anyone to check my form on alot of the lifts
im going to go back to a strength routine, and can only train twice a week due to college and rugby training
Training 1 Sets x Reps
Squat 5x5
Bench 5x5
DB Shoulder Press 4x6
Chins 8x3
Rows 4x6
Tricep Ext 3x8
Weighted Situps
Training 2
Deadlift 8,5,5,5,3 (lots of stretching to not tighten up my hamstrings)
Leg Press 3x10
Military Press 5x5
DB Bench 3x8
Chins 8x3
WG Pulldown 3x8
Preacher Curls 3x8
Weighted Hypers
2/10/06
Squats all to paralell (finally)
100kg 5x5
Benchpress
92.5kg 5x5, Got them all and felt quite easy
DB Shoulder Press
30kg DB 5,6,4,4 was aiming for 4x6 ill get it next week/week after
Chins
6x3
Cable Rows
100kg 4x6
Tricep Extension
45kg 3x8
Weighted Situps (on this machine thing)
95kg 10,10,10
just thought id keep this kindof updated, training full body twice a week,
monday
bench 100kg, last workout got 5,5,5,4,2 hoping for 5x5 by xmas which i reckon would give me a 120kg bench
chins, 4,4,4,3,3,2 last workout and managed 1 with palms pointing away :D
leg press, 300kg 3x8
db shoulder press, 8,8,7,6 with 26kg dumbells last week
and cleans, 75kg for 6x3 last week
Wednesday
Deadlift, on 170 for 6x3 last week, going up in 2.5kg increments each time i get 6x3 hoping to go for 200 asap
db bench press, 35kg and 40kg alternate, 8,3,8,3 last week
squats, 100kg for 4x8 last week, trying to get form/depth right before i take it too heavy (well for me) maybe i should drop the reps to 3 or so and bump up the weight slightly to maybe 120 and do maybe 8 sets
chins, 3x3 or so
chest supported row, 105kg, 4x6
Tricep pushdown
sometimes some curls if im feeling energetic
its working nicely for me at the moment
started with whey pwo aswell which i think has helped
doing more cardio aswell
i put on some weight, but bf% levels have dropped and im weighing + - 1kg of 110kg at the mo
any1uno
12-13-2006, 12:40 AM
Keep up the work Sivvy. Looking good.
got 6 sets of 3 with 160kg deadlifting today
im gonna keep this journal as something to write in when i do something i havent done before, i.e got the full 6 sets of 3 or 5 sets of 5 or new 1RM etc
i also did 6 sets of 3 chins with bodyweight, pretty good considering i couldnt do 2 3 months ago
with my bench, this week i should be on for 5 sets of 5 with 100kg, but its taken me 2 1/2 months to go up 7.5kg, thats 3kg a month, not even a kilo a week, any ideas on how i can accelerate it?
ive been doing some thinking and in the new year i am going to swap around my routine a bit, mainly because my shoulders are lagging quite badly i only have 2 days a week to train so
Day 1 (mon)
squat
bench 6X3 going up 2.5kg when i get all 6 sets of 3 reps
Incline DB bench 3-4 sets of 6-10 reps
Cleans
Curls
Day 2 (wed)
Deadlift, not sure on what reps/sets to go with, maybe 6x3 or maybe 3x6 then3x3 then 2x2 all ramping so the 2nd set of 2 each week eventually is a pb
DB military press, 5x5, or maybe 3x8, my shoulders are lagging quite badly in size and strength, so suggestions would be welcomed/needed
Chins
Rows
Start dips, can only do about 2 at the moment but need/want to work on them
any ideas??
Ben "tricky" Burgess
12-20-2006, 11:17 PM
what are your goals? Pure PL ?
Well, i just like getting stronger to be honest,and wouldnt mind getting a bit bigger. I wouldn't mind competing when i can squat a bit better, i also play rugby, but thats not where my training is focused anymore.
So overall strength primarily
Got a 120kg bench just before christmas no pause though
Aims for this year are 300lbs 400lbs 500lbs and some weight loss
so a 140kg bench 182.5kg squat and a 227.5kg deadlift, hopefully by the end of august with some fat loss and ill be a happy man
felt good at the gym today, and had a damm good session which went something like this
Deadlift 100kg 6 140kg 3 160kg 2 180kg 1 200kg - got it to the knees, i didnt really expect to get it off the floor, i got a 182.5kg deadlift with straps in september so i was pleased to move 200 strapless
i was feeling a bit sick aswell cus i went too soon after eating so was pleased
also my strict military press went well, i was using the patented Boar V routine
i got 50kg 8 60kg 4 70kg 2 60kg 4 50kg 8 so was pleased because my previous push press 1rm was 70
so was a good session
squatted 140kg for 4 reps today, was quite happy and they were all nice and deep
Ben "tricky" Burgess
01-07-2007, 05:35 PM
good work on the DL mate...200 soon!
yea, cheers bud, the 300/400/500lbs thing i think is on track for my 18th at the end of august
forgot to mention i managed 3 sets of 2 dips today aswell which made me happy with my fat frame
200kg deadlift!!!!!
:mrgreen: :mrgreen: :mrgreen: :mrgreen:
im so pleased with myself
and my total from my best lifts is over 1000lbs for the first time ever!!!
any1uno
01-11-2007, 08:17 PM
did I hear you correctly..by 18 yrs old at the end of august?
Keep up the good work. You're making some progress.
To help get your squat and dead up..are you doing any box squats?
ive tried them before but wasnt sure i was doing them right, i had a box and was basically squatting down till my bum brushed it, then wasnt really sure what to do then, ive heard about rocking and pausing and stuff ive heard about rocking and stuff but not sure without someone showing me and pointing out where im going wrong.
anyway, plenty of time for that later, im still young and just trying to get a good solid base on all my lifts/body before i try anything too different again
i got 105kg for 6 reps on wednesday
but was bodybuilding style spotting with his hands on the bottom of the bar for the last 2 reps, i think and he said the 5th was all me, the 6th im a bit dubious about but never mind, but i still think i would have done 5 and got halfway up on the 6th, but 5 reps with 105 is the most ive done for 5 reps :D
did 5 dips at bodyweight, pretty pleased
started taking creatine monohydrate, taking 5g every morning and 5g pwo
only managed 1 session a week the last 2 weeks cus if this fucking CNC assignment, most boring thing in the world ever, and had bruised abs so squatting/deadlifting have been light, benching was a bit sore but ok
so been ok, not great but not going backwards
6 reps with 100kg today, fairly comfortable, and a good start to my weeks training, also did 3 sets of 12 squats with 100kg which is aqlot better than 3x8
lol, the 6 reps with 100kg were on the bench press
Ben "tricky" Burgess
01-29-2007, 06:40 PM
how did you bruise your abs ???
playing rugby, dont know exactly how, finished rugby and they were a bit sore so yea, playing rugby
:evil: Injured my calfs, dont know how
i get a pain on the ouside of my calf running from my ankle to about 3/4 of the way up my calf, i have been getting it for some time, but it normally passes after a while, but yesterday playing rugby it was the worst it has ever been and i couldnt stand up without pain so was really dissapointed, anyone got any ideas what it could be?
Anyway ive decided to lay off squats and deads until i see the physio tomorrow, so today i just did bench and some chins
i got 5x5 on the bench fairly easily with 100kg, didnt go all out as my elbow is a bit dodgy, again from sunday
got 3 sets of 3 with 65kg yesterday strict overhead pressing which is pretty good for me, for my shoulders i now do 3x3 with barbell and 3x8 seated dumbell press
rugby as cancelled yesterday so brought my training forward a day
i did 102.5 for 5x5 on bench
and 40kg for 3x4 on db bench
18kg db hammer curls 3x8
Today im doing deads after a week off because of my calfs, so im thinking about 5x3 after a warm up followed by some back work
deads went absoloutely shit
did 100x6
140x3
180x1 (was gonna go for 3 but couldnt get it)
160 1 2 was gonna go for 3 again but couldnt
140x2 (was gona go for 5 but something went and i cudnt get past 5)
so was shit
Military press today went well
got 3x3 on 67.5 , got 3x3 on 65 last week and 60kg the week before so been progressing well
my shoulder routine consists of 3x3 strict barbell press
3x8 seated dumbell ohpress
fooking hell
its like reading the journal of a pussy
got my 227.5kg deadlift before the end of august, did a 140 touch and go bench, that was a couple of weeks ago, and squatted 160 for 2 reps, but, they are acctually deep now
so, im about 10kg of the squat, but have nailed the dead and bench
as for the fat loss, well, its not really important :D
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