Bigger, harder, better, faster, stronger.

cmyk

Been meaning to start this for a while.

Started with transform at end of July:
Male 31yo/6.1ft
July: 76.4kg Bodyfat 8% Subscap 7mm, Chest 5mm, Stomach 11mm, Thighs 10mm
December: 79.5kg Bodyfat 7.7% Subscap 6mm, Chest 5mm, Stomach 11mm, Thighs 9mm

Aiming to increase what are very average numbers @ 5X5...
Squat: 85kg
Overhead Squat: 35kg
Front Squat: 62.5kg
Deadlift: 110kg
Bench: 65kg
Pullups: 6reps

cmyk

01.12.09
First night of new programme 2X full body split

Split Squats (4X8) (paired with Inverted Rows)
9kg 4X8

Inverted rows
5kg 4X10

Back extension (paired with Barbell Bench Press)
5kg 4X10

Barbell bench
65kg 4X5
67.5 1X5

Knees to elbows hang (paired with Push Press)
4X10

Push Press
30kg 2X6
35kg 2X6

cmyk

03.12.09
Sumo deadlifts (paired with weighted press ups)
90kg X8
100kg X5
100kg X5
100kg X5
100kg X5
100kg X5

Press ups
Bodyweight X10
BW+10kg X12
BW+12.5 X12
BW+12.5 X12

Weighted chins (paired with lunges)
BW+5kg X6
BW+5kg X6
BW+5kg X5
BW+5kg X3.5 plus 2 unweighted

Lunges
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg
(Could've done more on the leg work but carrying a bit of a knee injury so took this fairly handy.)

Incline DB curls (paired with dips)
12.5kg X8
12.5kg X7
12.5kg X7

Dips
BW X10
BW+5kg X8
BW+5kg X8
BW+5kg X8

Side Bends
25kg X10
25kg X10
25kg X10

Seemed to take me ages to get through this one.

abceire

i ll be keeping an eye on your weighted dips and chins, i do them too
i m only doing 2 set of 8 of each on different days,up to 15kgs added

cmyk

05.12.09
Overhead Squats (4X8) (paired with Inverted Rows)
Subbed split squats for OHSquats to take pressure off knee...physio on tuesday to hopefully sort it.
30kg 1X8
35kg 3X8

Inverted rows
BW+5kg 1X10
10kg+3X10

Back extension (paired with Barbell Bench Press)
10kg 3X10

Barbell bench
65kg X5
70kg X4
70kg X4
70kg X3

Knees to elbows hang (paired with Push Press)
4X10

Push Press
35kg 1X8
40kg 3X6

Transform

doug will get that knee of yours sorted in no time at all - keep up the good work

cmyk

08.12.09
Went to physio and had a pretty long session, thumbs up transform, he was pretty good and gave me good advice. Due to that I didn't make it to the gym until 8, hadn't eaten since 4 so energy levels were way down be it psychological or not I need a pre-workout snack an hour or so before hand.

Sumo deadlifts (paired with weighted press ups)
90kg X8
100kg X5
100kg X5
100kg X5
100kg X5

Press ups
BW+15kg X10
BW+15kg X10
BW+15kg X10
BW+15kg X10

Weighted chins (paired with lunges)
BW+5kg X6
BW+5kg X6
BW+5kg X5
BW+5kg X5

Lunges
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg

Dips
BW+5kg X8
BW+5kg X8
BW+5kg X8

Side Bends
30kg X10
30kg X10
30kg X10

cmyk

13.12.09
Split Squats (4X8) Knee felt ok (paired with Inverted Rows)
7kg 1X10
10kg 2X10
10kg 1X8

This is a hateful hateful exercise

Inverted rows
BW+15kg X12
BW+15kg X12
BW+15kg X11
BW+15kg X10

Back extension (paired with Barbell Bench Press)
10kg 3X10

Barbell bench
65kg X5
70kg X4
72.5 X3
75 X2
77.5 X1 (PB)
Happy with bench, needed a spotter though

Knees to elbows hang (paired with Push Press)
4X10

Push Press
40kg X7
40kg 3X6

Good session this, missed Thurs night session so rest seemed to help

abceire

i ll be happy to try beat your bench PB and to be your spotter to beat your own PB
bring on xmas for lots of eating and lifting

cmyk

16.12.09
Deadlifts (paired with weighted press ups)
100kg X5
110kg X2
105kg X5
105kg X5
105kg X5

Press ups
BW+15kg X10
BW+17.5kg X10
BW+17.5kg X10
BW+17.5kg X10

Weighted chins (paired with lunges)
BW+7.5kg X5
BW+7.5kg X4
BW+5kg X5
BW+5kg X5

Lunges
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg

Dips
BW+5kg X8
BW+5kg X8
BW+10kg X6

Side Bends
30kg X10
30kg X10
30kg X10

Magic Eight Ball

Good benching man.
If you have access, you should try benching in a squat rack.
Use the pins at the side to catch the bar, that way ya don't necessary need a spotter.

Works a charm for me.

Transform

Trevor Coulahan wrote: »

Good benching man.
If you have access, you should try benching in a squat rack.
Use the pins at the side to catch the bar, that way ya don't necessary need a spotter.

Works a charm for me.

agreed. and that bench is just going to go up and up.

well done on pushing up the deadlift also

cmyk

Trevor Coulahan wrote: »

Good benching man.
If you have access, you should try benching in a squat rack.
Use the pins at the side to catch the bar, that way ya don't necessary need a spotter.

Works a charm for me.

Now why didn't I think of that, great idea!

Cheers transform, making progress on the knee too, getting better daily, so really going to push on the deadlifts the better it gets. Might try singles next week.

cmyk

19.12.09
Informed Performance conditioning session

cmyk

21.12.09
Split Squats (4X8) (paired with Inverted Rows)
2X10kg 8
2X12.5kg 8
2X12.5kg 8 (onto step from ground)
2X12.5kg 6 (onto step from ground)
Dropset: Front squat 50kgX8

Inverted rows
BW+15kg X10
BW+15kg X12
BW+17.5kg X12
BW+17.5kg X12

Back extension (paired with Barbell Bench Press)
10kg 3X10

Barbell bench
70kg X5
Stood up from this and nearly fell over.
I'm writing off the rest of the session, v.lethargic, not sure why...putting it down to prowler flu as legs were like jelly after first set!

cmyk

23.12.09
Deadlifts (paired with weighted press ups)
100kg X5
105kg X5
105kg X5
110kg X3

Press ups
BW+15kg X10
BW+17.5kg X10
BW+17.5kg X11
BW+20kg X10

Weighted chins (paired with lunges)
BW+5kg X5
BW+5kg X5
BW+5kg X5+1
BW+5kg X5+1

Lunges
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg
2X10kg X10each leg

Side Bends
32.5kg X10
32.5kg X10
32.5kg X10

cmyk

28.12.09
Split Squats (4X8) Knee felt ok (paired with Inverted Rows)
10kg(2) X10
12.5kg(2) X7
12.5kg(2) X7
12.5kg(2) X8

Inverted rows
BW+17.5kg X10
BW+17.5kg X10
BW+17.5kg X11
BW+20kg X10

Back extension (paired with Barbell Bench Press)
10kg 3X10

Barbell bench
70kg X4
70kg X4
70kg X3
65kg X6

Knees to elbows hang (paired with Push Press)
3X10

Push Press
40kg X7
40kg 3X6

abceire

so with some help i m thinking you ll set lots of pb s on wednesday, you can help me with some too

cmyk

30.12.09
Bit of a mess around session with a mate

Deadlifts
100kg X5
100kg X5
110kg X5
120kg X1 (PB)

Bench
70kg X5
75kg X3
75kg X3
75kg X4

1 arm DB row
34kg 3X10

abceire

i spurred you on to that pb
and ty for my pb

cmyk

Ok long time since posting so quite a few to stick up. Picked up back injury at beginning of Jan..out for week and half. First session light enough to get back.

Split Squats (paired with inverted rows (rings))
10kg (X2) X10
10kg (X2) X8
10kg (X2) X7

Inverted rows
15kg+BW X10
15kg+BW X10
15kg+BW X10

Back Ext (paired with BB Bench)
5kg X10
5kg X10
5kg X10

BB Bench
70kg X4
65kg X5
65kg X5

cmyk

Group session

Deadlift paired with DB Bench Press
Deadlift 100kg BP 25kg(X2)
Deadlift 105kg BP 25kg(X2)
Deadlift 105kg BP 25kg(X2)
Deadlift 105kg BP 30kg(X2)
Deadlift 110kg BP 30kg(X2)

7 Pullups/7 burpees X5 rounds for time
3mins

cmyk

Squats (paired with Inverted Rows)
80kg X4
70kg X5
70kg(box) X5
70kg(box) X5

Inverted rows (rings)
BW+15kg X10
BW+15kg X10
BW+15kg X10
BW+15kg X9

Back extension (paired with Barbell Bench Press)
10kg 3X10

Barbell bench
65kg X5
70kg X4
70kg X3
75kg X4

Knees to elbows hang (paired with Push Press)
3X10

Push Press
40kg X6
40kg X6
45kg X5

cmyk

Deadlifts (paired with weighted press ups)
100kg X5
110kg X4
110kg X4

Press ups
BW+17.5kg X10
BW+17.5kg X10
BW+20kg X10
BW+20kg X10

Weighted chins (paired with lunges)
BW+5kg X6
BW+5kg X5
BW+7.5kg X5+1

Lunges
2X10kg X8each leg
2X10kg X8each leg
2X10kg X8each leg
2X10kg X8each leg

Side Bends
32.5kg X10
32.5kg X10
32.5kg X8

cmyk

Group session

https://www.youtube.com/watch?v=XXp5y-ZXjqs

cmyk

Legs gone after group session - mainly upper body.

BB Bench
60kg X5
70kg X4
75kg X2
75kg X2
78.5kg X1

Back ext (paired with band shoulder dislocates 3X10)
10kg X10
15kg X10
15kg X10

Push Press (paired with lat pulldown)
40kg X5
45kg X4
45kg X4

Lat Pulldown
57.5 X10
65 X6
65 X6

Tricep pushdown (paired with band face pulls 3X10)
50 X10
55 X10
60 X8

cmyk

Deadlifts (paired with weighted press ups)
100kg X5
110kg X4
115kg X2

Press ups
BW+17.5kg X10
BW+20kg X10
BW+20kg X10

Weighted chins (paired with lunges)
BW+7.5kg X6
BW+7.5kg X4+1
BW+7.5kg X4+1

Lunges
2X12.5kg X8each leg
2X12.5kg X8each leg
2X12.5kg X6each leg

Side Bends (paired with tricep pushdown)
32.5kg X10
35kg X8
35kg X9

Tricep pushdown
32.5 X8
35 X7
35 X9

cardio,shoot me

https://www.youtube.com/watch?v=2pr1HJkowZU

here ya go!

cmyk

Ah I see it now...interesting setup, thanks!

cmyk

Up to my eyes in work/college so I'll prob only get to put these up in batches..
Split squats (paired with Inverted Rows)
2X10kg X8
2X12.5kg X8
2X12.5kg X7
2X12.5kg X8

Inverted rows (rings)
BW+20kg X10
BW+20kg X10
BW+20kg X10
BW+25kg X10

Back extension (paired with Barbell Bench Press)
10kg 1X10
15kg 2X10

Barbell bench
70kg X5
70kg X4
70kg X4
75kg X4

Knees to elbows hang (paired with Push Press)
3X10

Push Press
40kg X6
40kg X6
45kg X5

cmyk

Deadlifts (paired with weighted press ups)
105kg X5
110kg X4
120kg X1
120kg X1

Press ups
BW+20kg X10
BW+20kg X10
BW+20kg X10

Weighted chins (paired with lunges)
BW+7.5kg X6
BW+7.5kg X5
BW+7.5kg X4+1

Lunges
2X12.5kg X8each leg
2X12.5kg X8each leg
2X12.5kg X6each leg

Side Bends (paired with tricep pushdown)
32.5kg X10
35kg X8
35kg X9

Tricep pushdown
35 X8
35 X7
35 X9

cmyk

(Messed up on backdating these, I def didn't do this workout the same week as previous dl workout???)
Deadlifts (paired with weighted press ups)
110kg X4
110kg X4
120kg X1
110kg X3
(getting frustrated with dl now, should be lifting far more, still not getting the glutes firing on it properly, too much lower back, though better this session)

Press ups
BW+20kg X10
BW+25kg X10
BW+25kg X9 (these were pretty strong)

Weighted chins (paired with lunges)
BW+10kg X6
BW+10kg X4+1
BW+10kg X7 (spot for last 3)

Lunges
2X12.5kg X8each leg
2X12.5kg X8each leg
2X12.5kg X5each leg

Side Bends (paired with tricep pushdown)
35kg X10
35kg X8
35kg X8

Tricep pushdown
35 X8
35 X9
35 X9

cmyk

Ok, I've had a few more weeks of the program above. They've been throw away workouts, don't know what's wrong, totally stalled and energy levels way down until tonight, no increases in the weights.

Going to throw in some metcons to mix things up a bit for the next couple of weeks. Might be counter-productive to my goals but feck it.

Tonight:

Barbell Step-ups (paired with pullups)

35kg X16 (8each leg)
35kg X16
35kg X16
35kg X16
45kg X10

Pullups
8,7,6,6,6

Blackjack (21) workout...this looked easy on paper
20pushups + 1squat jump
19pushups + 2squat jumps
and so on until you reach
1pushup + 20squat jumps

17mins 38secs and will be sore tomorrow
Glad to have a good strong session under my belt though.

Magic Eight Ball

cmyk wrote: »

Blackjack (21) workout...this looked easy on paper
20pushups + 1squat jump
19pushups + 2squat jumps
and so on until you reach
1pushup + 20squat jumps

Ohh I like this, so gonna steal it.

cmyk

Let me know how you get on, Originally it was press ups and burpees, but that was pretty impossible on chest/triceps, so few rounds in I switched to a squat jump.

cmyk

Back Squats (4X8) Taking it easy on back but it's getting better
(paired with Inverted Rows)
70kg X10
70kg X10
70kg X10
75kg X8

Inverted rows
BW+20kg X10
BW+20kg X10
BW+20kg X10
BW+25kg X10

Back extension (paired with Band pullaparts)
10kg 3X10

Pull aparts
3X10

Weighted dips
BW+10kg X8
BW+10kg X8
BW+10kg X9

Side Bridges/Bird dogs/stretching

Transform

cmyk wrote: »

Ok, I've had a few more weeks of the program above. They've been throw away workouts, don't know what's wrong, totally stalled and energy levels way down until tonight, no increases in the weights.

Going to throw in some metcons to mix things up a bit for the next couple of weeks. Might be counter-productive to my goals but feck it.

Tonight:

Barbell Step-ups (paired with pullups)

35kg X16 (8each leg)
35kg X16
35kg X16
35kg X16
45kg X10

Pullups
8,7,6,6,6

Blackjack (21) workout...this looked easy on paper
20pushups + 1squat jump
19pushups + 2squat jumps
and so on until you reach
1pushup + 20squat jumps

17mins 38secs and will be sore tomorrow
Glad to have a good strong session under my belt though.

like it and a good metcon now and again is good also keep in mind that one week in every 6-7 weeks should be a deload or light week - just do lots of stretching, foam rolling and generally take it real easy for a week

cmyk

Transform wrote: »

like it and a good metcon now and again is good also keep in mind that one week in every 6-7 weeks should be a deload or light week - just do lots of stretching, foam rolling and generally take it real easy for a week

Thanks man, been struggling with lower back for last month or so, even physio not doing much, so haven't actually done a heavy week for a while.

cardio,shoot me

Did you leave the red band in TF by any chance? if so , legend

cmyk

Elevated split Squats paired with pullups
2X10kg X16 (8 each leg)
2X10kg X16
2X10kg X16
2X10kg X16

Pullups
7,6,6,6

Shoulder Press paired with SLDL
40kg X8
40kg X8
40kg X8
40kg X8

SLDL
75kg X7
75kg X8
75kg X8
75kg X8

Band face pulls/side bridges/bird dogs/stretching and then this...:D