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Old 09-10-2011, 05:59 AM   #41
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Originally Posted by bruteforce View Post
Strong work.
Thanks

Week 2 Day 3
Excellent day all round. Everything felt good and I am approaching, and in some cases I am already beyond 90% of my previous 5RM. Things will start getting tricky soon but not today

KG's
Squats
60x5
70x5
82.5x5
92.5x5
105x5
No problems here, strong and happy with form.

Bench
40x5
50x5
60x5
70x5
80x5
So much easier than 77.5 was. Could have done much more today. Body felt rigid like it should be, arch was in check and had a nice drive to the top of each rep. Best bench in weeks.

Barbell Rows
40x5
45x5
50x5
55x5
60x5
Challenging but ok.

Farmers Walk:
32.5 x 3: 30 steps per set

Pull ups:
B/W: 6*another PR, 5
Ugly as sin but up went the chin

Weighted Push Ups:
B/W+ 15KG: 2 x 15*PR
Very hard last few reps on set 2 but made it

Abs:
Decline sit ups + 6KG: 3 x 10
Russian Twist with 10KG: 17, 15, 14

Last edited by Kuytrider; 09-10-2011 at 06:04 AM.
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Old 09-10-2011, 06:18 AM   #42
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Good work man, congrats on the PU pr!
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Old 09-10-2011, 06:59 AM   #43
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Good work man, congrats on the PU pr!
Cheers mate, could only do 3 about 3 weeks ago!
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Old 09-10-2011, 02:18 PM   #44
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Excellent day all round. Everything felt good and I am approaching, and in some cases I am already beyond 90% of my previous 5RM. Things will start getting tricky soon but not today
Tricky but good. I think you'll be surprised by how much progress you'll see this coming year.

How are you doing the weighted push ups...with a vest I assume?
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Old 09-10-2011, 05:32 PM   #45
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Tricky but good. I think you'll be surprised by how much progress you'll see this coming year.

How are you doing the weighted push ups...with a vest I assume?
Embarrassed to say, I put a plate on my back and do the push ups. It doesn't stay stable but I find that when it's placed on lower back, it stays. Mind you, today the 15kg plate was on upper back and it stayed firm. I still think my dips are awesome even though massive lifts elude me

I have big hopes for the coming year. 1000 in the big 3 in 12 months time would be amazing, I am circa 840 now.
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Old 09-10-2011, 09:44 PM   #46
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I was going to suggest a back pack for pushups, but if the plate works.

Have a good rest of the weekend.
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Old 09-13-2011, 12:13 PM   #47
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Yesterday I dragged myself out for a run after a weekend of food and beverage decadence! 12 minutes in and I get cramp. I try to run through it but it gets worse so I stop after 20 minutes. Not tired but the pain in my side is extremely bad, like I got punched. Also managed 34 push ups.

Today was weights day:

Week 3 Day 1
Squats
60x5
82.5x5
105x5x3
Relatively tough but my final set was better than the other two. Still 12.5kg off my 5RM so hoping my impending time away from the gym doesn't slow my progress.

Bench
50x5
65x5
80x5x3
Just 7.5KG off my PR and felt rather good. Last 2 bench session have been encouraging.

Rows:
40x5
50x5
60x5x3
Again, 7.5KG off my PR and while it was testing, it wasn't too bad in reality.

Chins:
B/W: 10*, 6: Hesitant to put PR here as the chins were an aesthetic mess I'm sure. I need to learn how to keep my body steady instead of being all over the place. I did go right down for most reps as opposed to the halfway down method seen in gyms everywhere. Arms were shot after Set 1, 6 reps was all I could manage in round 2.

Dips:
B/W+15KG: 8, 11*: A PR I can claim! Took ages to fix the gym's weight belt with a cut thumb so my anger manifested itself in a PR

Abs:
Decline sit up: 3 x 12
Pulley Woodchop: Pin 7: 3 x 12
Russian Twists: 10KG ball: 2 x 12
Serratus Crunch: 7kg dumbbells: 2 x 12


PS: How do I change the thread title? I only realised now that I misspelled my damn username

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Old 09-13-2011, 12:25 PM   #48
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PS: How do I change the thread title? I only realised now that I misspelled my damn username
I'll change it. There is about a 24 hour limit to prevent spammers from coming back to change things to links.

Congrats on that dip PR. Brutal ab session too.
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Old 09-13-2011, 12:38 PM   #49
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I'll change it. There is about a 24 hour limit to prevent spammers from coming back to change things to links.

Congrats on that dip PR. Brutal ab session too.
You also misspelled it
Thanks, looking to dip 30kg x 8 by end of 2011, I think it's very doable and will have a real effect on my Bench.
Neglected the abs for too long. No PW will lift much without a strong core. I just want it to be hard and flat if possible. Not in the least bit bothered when it comes to having a 6 pack. I'll take a 2xBW squat and DL and 1.5xBench everytime. Mind you, DL's, squats pulls and chins will all help.
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Old 09-13-2011, 02:12 PM   #50
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Ugg. Sorry.
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