Gaz6682 - Thirty and Crushing It
 

Right fellas, apologies for the long absence. I will catch up with your logs and hopefully a few new ones but I'm starting a new one myself and hoping to reconnect with you all again.

For the last few weeks I've been doing Layne Norton's Power and Hypertrophy routine. 5 workouts normally done over 8 or 9 days for me and then repeat. Upper power, lower power, arms and chest, shoulders back and traps and legs. My strength is pretty much where it was when you last heard from me as I had a 6-week injury lay-off and it went a lot quicker than it came and I'm weighing in at 213lb or 96.5Kg which is the heaviest I have ever been :D

Here is last night's session for starters.

Lower Power

Squat (ATG, honest :p)

5 x 92.5Kg
5 x 92.5Kg
5 x 92.5Kg
5 x 95Kg
5 x 95Kg

Pretty easy, i didn't squat for a long, long time due to the injury so I started light at 75Kg but it's flying up now and I am genuinely doing them ATG for the first time ever as opposed to parallel.

Power Cleans

5 x 50Kg
5 x 50Kg
5 x 50Kg
5 x 50Kg
5 x 50Kg

SLDL

5 x 75Kg
5 x 75Kg
5 x 75Kg
5 x 75Kg

BB Calf Raise

8 x 100Kg
8 x 100Kg
8 x 100Kg
8 x 100Kg
8 x 100Kg

Right time to eat, then train, then eat. After that I'll be doing some serious log-reading.

Strong (re)start. :rockon:

Pretty much what I am trying out now. Good luck. Sounds good that another board member is using this routine :)

Definitely! For the first 4 cyccles I stuck to the program as written but I get bored easily so I've swapped a couple of the exercises for the next 4 cycles and included power cleans which I've never really done before.

Welcome back Gaz!

Good to have you back Gaz.

Welcome back Gaz (though I wasnt here when you first were)
Nice ATG squats.

Great to see you back fella.

LtL

Chest and Arms Hypertrophy

Incline Bench Press

10 x 50Kg
10 x 50Kg
8 x 50Kg

Flat DB Press

10 x 25Kg
10 x 25Kg
9 x 25Kg

Cable Crossover

10 x 20Kg
10 x 20Kg

A. EZ Bar Curl

10 x 28Kg
10 x 28Kg
10 x 28Kg

B. EZ Bar Skulls

10 x 28Kg
10 x 28Kg
10 x 28Kg

A.CGBP

12 x 40Kg
12 x 45Kg
8 x 50Kg

B. Seated DB Curl

8 x 12.5Kg
8 x 12.5Kg
10 x 10Kg

Floor Flys

9 x 12.5Kg
12 x 10Kg
12 x 10Kg

A. Concentration Curl

10 x 7.5Kg
10 x 7.5Kg
10 x 7.5Kg

B. Rope Pushdown

12 x 27.5Kg
12 x 30Kg
12 x 30Kg


Very good session. Highly intense with the supersets and a decent amount of volume. Had a training partner tonight too, not sure if it'll be a long-term thing but it seems to go quicker and I enjoyed the company. A few new exercises and rep ranges tonight, floor flys were something id never done before, the reasoning being that doing them on the floor takes the shoulders out if it or so I read in an article by some massive guy on this site :).

Holy chest and arm day, Batman! That's a lot of work, bet you're swelled up like a balloon!

Nice to have you back. Any sprinting and puke buckets on the horizon? :)

Power cleans are fun.

Thanks Mike, I have been looking at doing a lot of different types of cardio, crossfit-type stuff, complexes etc as well as intervals so we will see what happens.