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Old 02-07-2014, 04:21 AM   #1
tomahawk
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Default Operation 220lbs

Weighed in yesterday at 282lbs. For a variety of shit reasons my training has slipped over the last few months.

The plan is to follow Paul Carter's Base Building while continuing with rugby and hitting some extra conditioning work. There is a large element of auto regulation so I can adapt if my strength drops as the weight comes off. I've programmed light so hopefully this won't happen.

Food wise I'm going to start off low carb and put some real effort into eating 1g of protein per lb of bodyweight. This has always been a weakness of mine.

Doesn't look like there is any rugby this weekend because of the weather so I'm going to do some extras tonight.
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Old 02-07-2014, 07:31 PM   #2
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Good luck man. Get it rolling.
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Old 02-09-2014, 06:22 AM   #3
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Quote:
Originally Posted by BendtheBar View Post
Good luck man. Get it rolling.
Thanks, BtB.

Friday 7 Feb 2014

Barbell row - 350

1x23 57.5kg
1x17 57.5kg
1x12 57.5kg

Got 52 total reps so I'll move it up to 60kg. These are pretty much Pendlay Rows with a dead stop between reps.

DB Shrugs

3x20 20kg

Tried to hold the top position for each rep and squeeze. Pretty much fried my traps.

Cable push downs

3x15 full stack

Hammer curls

3x20 10kg

BB complex

SLDL - 6 reps
BB row - 6 reps
Hang cleans - 6 reps
Shoulder press - 6 reps
Back squat - 6 reps

6 rounds in total with a round starting every 2 minutes. Used 40kg.

Took it easy because there was a chance my rugby game was still on.
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Old 02-09-2014, 10:13 AM   #4
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Solid work. Love the complex.
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Old 02-11-2014, 04:09 PM   #5
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Monday Feb 2014

Squat

1x10 bar
1x10 60kg
1x5 80kg
1x3 100kg
5x5 110kg
1x1 130kg
1x1 160kg
1x1 180kg
1x1 200kg

The 5x5 was done in 8.5 minutes. Speed felt ok but it I didn't get into the groove until the third set. After that I felt good so went for some fatigue singles and blitzed 180kg which is my current training max.




Shoulder press - 350

1x18 50kg
1x13 50kg
1x9 50kg

40 total reps. Keep it the same for next week.

Recline rows

3x10 BW
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Old 02-11-2014, 07:06 PM   #6
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Big squatting.
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Old 02-13-2014, 03:07 PM   #7
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Wednesday 12 Feb 2014

Bench

1x10 bar
1x10 50kg
1x5 60kg
1x3 80kg
1x1 100kg
1x1 120kg
5x8 82.5kg

Everything felt a little heavy today. Got all the reps with relative ease, just not as crisp as I want.

TB deadlifts

1x10 60kg
1x5 80kg
1x3 100kg
1x2 120kg
1x1 140kg
1x1 160kg
1x1 170kg
3x3 145kg

All reps felt good. If it's the same next week I'll bump the numbers up.

Front squat

5x5 70kg

These were very comfortable. Goal is to do this with 100kg with the same ease.

Incline press - 350

1x19 60kg
1x12 60kg
1x10 60kg

41 total reps. Keep it the same until I hit 50.
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Old 02-14-2014, 08:40 PM   #8
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Rugby is off again because of the weather. I'll be heading to the gym in the morning instead to do some extras.

Goal for tomorrow is to get 300g of protein in with less than 100g of carbs.
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Old 02-15-2014, 12:52 PM   #9
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Saturday 15 Feb 2014

BB row - 350

1x25 60kg
1x16 60kg
1x12 60kg

53 total reps. Up to 62.5kg next time.

DB shrugs

3x20 25kg

DB row

3x20 25kg

Horrible. By this stage my grip was fried.

Cable pressdown

3x15 stack

DB hammer curls

3x15 12.5kg

Delt superset

Front raise x 10
Lateral raise x 10
Rear delts x 10

First set with 10kg, second set with 7kg.

Goal of hitting 300g of protein is going well. Should hit it by 6pm with dinner still to come.
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Old 02-16-2014, 11:23 PM   #10
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Putting in the work man, good job.
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