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Old 07-01-2014, 12:14 PM   #1
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Last few weeks have been a waste, been messing around with other styles of training & martial arts.
I think I was sick of training in 5x5, anyway what's done is done, started one of BTB's programs last night.

since I mostly trained in 5x5 & 3x5, I knocked a few kg off what I was lifting.

Work out A
Squats 80kg 10, 10, 10
Bench Press 57.5kg 10, 10, 10
Barbell Row 50kg 12, 10, 8
Upright Rows 30kg 11, 11, 10
Shrugs 60kg 12, 12, 12
Biceps 10kg 12, 12, 11
Calves raises 30kg 15, 15, 15

met the required Rep Range on all lifts

I really enjoyed this, the session was shorter but more intense than my previous routine
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Old 07-01-2014, 08:23 PM   #2
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Good start to it, mate. Rock on rep goal style!
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Old 07-02-2014, 07:34 PM   #3
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Good luck with the new routine man. Kick some ass!
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Old 07-03-2014, 04:09 AM   #4
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Thanks for the encouragement men


Last nights training

Deadlifts 90kg 3,3
DB bench press 15kg 13, 13, 13
inverted row body weight 9, 10, 10
seated oh 15kg 13, 10, 10
Leg Curls 10kg 15, 15, 14
Tricep kickbacks 5kg 13, 13, 13
Inverted crunches 13, 13, 11

legs curls were a bit of a hack, I elevated my bench and held a dumbbell between my legs to perform the exercise, Ill need to check out something else, as this didn't work out too well
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Old 07-03-2014, 07:42 AM   #5
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Looks solid. Plenty of reppage there.

As for leg curls, you could do SLDL or RDL, I guess. Or good mornings. But I'm not sure how that would work with the program...
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Old 07-04-2014, 01:41 AM   #6
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I've been doing leg curls for years - didn't do shit for me. Like Dray said, Romanian or Stiff legged deadlifts are where its at for hammy training so long as you really dial in your form. I remember the first time I did them correctly. Felt that stretch in my hams and focused hard on lifting the weight by squeezing my hams and glutes. I was sore for a week!
I think you'll definitely want to give them a try especially if you don't have a leg curl machine at your disposal.
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Bench 315
Deadlift 405
Total = 1061

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Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 07-04-2014, 10:56 AM   #7
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Thanks men, Ill go with SL dead lifts.
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Old 07-04-2014, 06:41 PM   #8
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Keep it it up man.
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Old 07-04-2014, 07:05 PM   #9
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Old 07-05-2014, 09:45 AM   #10
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last nights training (week one complete)

Squat 82.5kg 9, 12, 10
Incline DB press 17.5kg 10, 10, 8
Dumbell Row 17.5kg 12, 12, 10
Seated Arnold press 7.kg5 10, 10, 10
SL Dead 40kg 12, 12, 12
Curls 10kg 12, 12, 11
Calves raises 30kg 15, 15, 15

Last edited by syn; 07-05-2014 at 09:56 AM.
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