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Old 02-29-2016, 02:42 PM   #1
BC306
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Default BC306 Training Log

Hello MAB. New to training, running a full body program as follows.

2 or 3 days a week depending on recovery and time etc.

Trap Bar Deadlifts
Overhead Press
Chin Ups
Close Grip Bench
Any accessory exercises I feel like doing

Working up to 1 top set for each lift, adding reps or weight when I can.
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Old 02-29-2016, 05:14 PM   #2
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Monday 29th February 2016

Trap Bar Deadlifts
60kg x 5
70kg x 5
80kg x 5

Overhead Press
20kg x 5
25kg x 5
30kg x 5

Chin Ups
BW x 5

Close Grip Bench
30kg x 5
40kg x 5
45kg x 5

Assisted Chin Ups
12kg x 10

Face Pulls
18kg x 20
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Old 03-01-2016, 12:57 AM   #3
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Looking good!
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Old 03-01-2016, 01:36 PM   #4
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Originally Posted by yangwenbin View Post
Looking good!
Thanks mate! Recently we have been getting well and truly smashed in PT at work (military), so recovery is very difficult as of late. Might have to postpone tomorrow's session until Thursday.
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Old 03-03-2016, 04:41 PM   #5
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Thursday 3rd March 2016

Overhead Press
20kg x 5
25kg x 5
30kg x 8

Chin Ups
BW x 5

Close Grip Bench
30kg x 5
40kg x 5
45kg x 6

Assisted Chin Ups
12kg x 11, 8

Face Pulls
18kg x 24
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Old 03-03-2016, 11:01 PM   #6
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Originally Posted by BC306 View Post
Thanks mate! Recently we have been getting well and truly smashed in PT at work (military), so recovery is very difficult as of late. Might have to postpone tomorrow's session until Thursday.
great work!

I highly recommend a quality BCAA... take it whenever you can, before bed and even if you wake up in the middle of the night... you will notice the effects!
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Old 03-03-2016, 11:29 PM   #7
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Needs moar squats.

But hey, great start to a promising log here, regardless. Rock on, dude!
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Old 03-04-2016, 01:02 PM   #8
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Originally Posted by Dray View Post
Needs moar squats.

But hey, great start to a promising log here, regardless. Rock on, dude!
Recovery wise I'm finding the trap bar deads easier than both squats and deads. Soon I will be looking to start training for powerlifting and plenty of squats will be done

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Old 03-05-2016, 02:18 PM   #9
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Saturday 5th March 2016

Different gym, equipment felt weird and threw me off. Still have bad DOMS from tuesday's 500+ squat thrashing at work PT, so didn't do any lower body today. Today was just a quick 30 minute improvised session, will try to get into a routine on Monday.

Bench
20kg x 10
30kg x 5
40kg x 6,6,6,6

Chin Ups
BW x 5
Been stuck at 5 reps forever...

Lat Pulldowns
45kg x 8
35kg x 10,10,10,10,10

DB OHP
10kg x 10,10

Im going to be changing my training style, using squats (happy now, Dray? ) and conventional deadlifts instead of the trap bar, and regular grip bench press. I will be doing the following 3 day program (would do the standard mon, wed, fri but I travel sometimes on fridays after work).

Saturday
Squats 4x6
Bench/OHP (alternating) 4x6
Chin Ups (assisted until I'm strong enough) 4x6

Monday
Deadlifts 4x6
OHP/Bench (alternating) 4x6
Chin Ups (assisted) 4x6

Wednesday
Squats 4x6
Bench/OHP (alternating) 4x6
Chin Ups (assisted) 4x6

I'll add weight when can do the 4x6 with good form.

Any feedback on this new program?

Thanks gents.
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Old 03-07-2016, 04:22 AM   #10
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I'm going to be using 60kg for my deadlifts today (1 plate per side for you Americans), and since my gym doesn't have bumper plates any weight lower than this will make the bar too close to the floor. How should I go about warming up? I don't particularly want to play around pulling off of other plates that are lying on the floor etc, I'm mainly looking for other movements to use to warm up.

Also if I could get some quick feedback on my previous post before I commit to it that would be great!

Thanks gents.

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