Target: 220/140/240 RAW

[thaifighter]

Hey everyone, just started reading this forum after Johnny Wild Boar recomended it. Seems a good place and some top lifters here.

Routine:

Mon:
squats
1x12
1x16
4x3
front squats
3x5
squat
1x15
barbell curls
5x8
shrugs
3x8
20 mins cardio & abs

Tue:
bench press
1x12
1x6
3x3
shoulder press
3x5
calf raises
3x12
20 mins cardio & abs

Wed:
1 hr cardio

Thur:
deadlift
1x12
1x6
4x3
chins
5xbodyweight
curls
5x8
20 mins cardio & abs

Fri:
push press
5x3
close grip bench
3x5
calf raises
3x12
20 mins cardio & abs

Friday 11/8/06:

Deadlifts
60x12
100x6
140x3
160x3
180x3
200x1
210xmiss

chins
bwx11,4.5,3.5 in quick succession

barbell curls
22.5x8
27.5x8,8,8,8

cardio x 21 mins

[Boar]

hi mate, great to see ya, where u train these days ??

why not sneak some knee wraps ? Ive used mine a couple oftimes and found they help so much and make your legs feel like steel(kinda)

what are your current best lifs mate ? :mrgreen:

[Matt M]

Hello Mate, welcome to the site.

It looks OK to me, but you do not want to be maxing out your deadlift everyweek, IMO you would be better with a slower progression, so for example, if your 200 was in good form, go 202 next week, 204 the week after etc, as long as your form stays tight, when it starts to slack off, drop back a couple of kilos for a week or two to allow your body to adapt, then try adding small amounts again.

Small, but consistant, weight jumps are the way to go.

I think that is why I have constantly made some sort of progression over the years, while most have stayed the same, they wont use the small plates, they want to go from 3x20's per side to 4, stupid IMO.

I have even had the piss taken for using the little 1kg plates, but I am now out benching and deadlifting all of them, at about 3-4 stone lighter in bodyweight, and many grams of AAS per week less.

So I feel I had the last laugh, :)

[thaifighter]

Sat 12/8/06

push press
60x3
70x3
80x3,3,2

close grip bench
60x5
70x5
80x5

calf raises
169x12
178x12,11

inclined sit-ups
3x12

cardio x 4.5 mins

[thaifighter]

Boar - hey mate, ive got some knee wraps just dont tend to use em lol tried em before and didnt give em the chance to settle in terms of feel.

training at the y club in manchester - moved there about 2 months back.

best lifts are sq200, bench120, deadlift230

I'm some ways off that now since i went more into thai and work and less into weights, but am gettin more into weights again. all done at a weight of around 87kg.

Nytol - where did u get ur 1kg's from? think what ur saying is probably correct. my intention is not to max every week but do max 3 rep sets. i think that way i can continue to make gains since im only doing max repped weights...

[Matt M]

They were just at the gym mate, what are the smallest plates your gym has?

I know there are places that sell small plates, they are not expensive.

I think 3-5 reps on the deadlift is a good number for a longish progression cycle, but pause, and straighten your legs inbetween reps so you dont build up momentum.

So what you are really doing is, 3-5 single reps, with just a couple of seconds inbetween.

[Matt M]

http://www.prowriststraps.com/fractional_fraction_plates_weight_lifting

Type HARDCORE into the discount box and get 20% off.

[thaifighter]

Nytol - smallest are 1.25kg disks, which is pretty good for a normal gym. I'm thinking it'd be best to try to continue at 5kg a week for first few weeks then when it gets difficult jump to 2.5kg jumps using these.

15-8

squats
60x12
100x6
120x3
140x3
160x1
150x3

front squats
80x3x5

squats
100x15

barbell curls
37.5x5x8

shrugs
140x8,8
150x8

10 mins cardio

[Matt M]

Nytol - smallest are 1.25kg disks, which is pretty good for a normal gym. I'm thinking it'd be best to try to continue at 5kg a week for first few weeks then when it gets difficult jump to 2.5kg jumps using these.



If it is fairly easy to jump 5kg, then yes stick with it, but it is better to switch sooner rather than later, that way you get a continued progression which is good for you psychologically as well as physically.

1.25's are what my gym at the moment has, and are fine, but if it gets to the point I want or need smaller jumps, then I would buy some smaller plates.

[thaifighter]

16-8-06

bench press
60x12
70x6
80x3
90x3,3,3

shoulder press
40x5
50x5,5

calf raises
169x12
178x12,11

leg raises
3x30

[thaifighter]

17-8-06

35 mins cardio

[thaifighter]

18-8-06

deadlifts
60x12
100x6
140x3
160x3
180x3
200x1

*this was much harder than last week, do you think it's because:

a) i did it just after waking up, instead of in the afternoon following work like i normally do, and hence was colder and not quick awake yet, or
b) cos i should alternate between heavy deadlifts one week, and lighter deadlift assistance moves (like cleans or deadlifts from a box) the other, or
c) cos i've done more volume overall this week, i.e. working out every day since tuesday and legs were still sore from squat day?

Any guesses?

chins
BWx7,7,6.5 - better than last week, fast sets, cut reps on first set to raise em on the 2nd and 3rd

barbell curls
37.5x8,8,8

*workout cut short at this point cos I'm meeting my ex and going house hunting, might do cardio later but unlikley to have chance

[thaifighter]

19-8-06

clean and push press
60x3
70x3
80x3
85x2
85x2

close grip bench
70x5
80x5
82.5x3

calf raises
178x12,12,11

Good cleans and push presses.