Monster in the making :)

Antisocialiser

Age: 24

Weight: 73kg

Height: 5 ft 9

Started 'The Starting Strength Practical Programming Novice Program' today and thought id start a log and stop all the lurking. Although ive done some weights before im definitely not in anyway advanced and thought that a well-structured and well-tested workout routine would be a great way of getting stronger and faster. Im mainly keeping the log in order to stay focused and motivated and also to avail of any advice from all you guys. I recognize that my lifts have started out quite light but im committed to increasing these as much as possible. For anyone who isnt familiar with it this is the program:


Workout A
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Workout B
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Workout C
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Im hoping that committing to the 3 sessions a week with proper rest days will afford me the best chance of reaching my goals.

Squat: 100kg
Bench:80kg
Press:60kg
Deadlift: No idea as i havent done it before
Chins: 3 sets of 15
Pullups: 3 sets of 15

I look forward to your ongoing criticism and advice... hopefully anyway.... time to get my strength on eek:eek:

Antisocialiser

Work out A

Squat
20kg - 2x5
40kg - 1x5
50kg - 3x5

Bench press
20kg - 2x5
40kg - 1x5
45kg - 3x5

Chin-ups
1x10
1x8
1x4

Im resisting the urge to get greedy with my start off weights and instead the plan is to continually and consistently increase the kgs.

Squat felt fine, just like a good stretch really. Focused on technique and stayed at this weight as the bar slowed a little bit.

Bench was the same. Found it quite easy. (im sure this will change in a week or so) :pac:

Chins - think i busted it on the first set and probably should have taken more rest between the second and last.

Antisocialiser

Workout B

Squat
20kg - 2x5
40kg - 1x5
50kg - 1x2
55kg - 3x5

Press
20kg - 2x5
30kg - 1x5
35kg - 3x5

Deadlift
20kg - 2x5
40kg - 1x5

Squats were grand, i made sure i got good and deep

Press was fine but had a slight bit of shoulder pain due to a previous footballing injury.

I didnt want to rush the deadlift without proper technique so im gonna study a few more vids and try and nail it. But the 40kg felt really light...probably cause it is

I cant wait to get those numbers up now

Antisocialiser

Workout C

Squat
20kg - 2x5
40kg - 1x3
50kg - 1x2
60kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x3
50kg - 3x5

Pull-ups
1x10
1x8
1x5

Felt kinda horrible after a lock-in down the boozer on sunday...:( But carried on and pushed it out anywho.

Squats are finally feeling like im gettin a bit of resistance but still grand just takes a little push to get back up

Bench press again felt fine.

Pull ups was frustrating as i was so close to 11 and 9 in the first two sets but good to at least add 1 onto my chin up numbers

Just after a savage fry-up gooooooood times

Antisocialiser

Workout A

Squat
20kg - 2x5
40kg - 1x3
55kg - 1x2
65kg - 3x5

Press
20kg - 2x5
30kg - 1x3
40kg - 3x5

Chin-ups
1x13
1x9
1x6

Squat felt like a controlled challenge. Good form throughout although quite slow on the last rep. I know ill be fine for 70kg on sunday but should i perhaps do 67.5kg to keep my technique solid? hmmm

Same story with the press....

1st set of chins felt real easy and couldn't believe i did so many *proud*
2nd and 3rd were also relatively big improvements.

Overall happy with the lifts and the technique but abit concerned about sacrificing one for the other. Previous PR's possibly adding to this....

JimmyR

yeah I think your making too big of jumps mate.

If you feel the lifts are getting tough already then you want to lower the increase.

Go to 2.5kg increase for squat and find something that weighs around 1kg and tape it to the bar or something for upper body lifts. You want to continue the linear progression for as long as possible.

Antisocialiser

Workout B

Squat
20kg - 2x5
40kg - 1x3
60kg - 1x2
67.5kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x3
50kg - 1x2
55kg - 3x5

Deadlift
20kg - 1x5
40kg - 1x5
50kg - 1x5

Moderately glad i didnt jump up another 5kg as i found the squats quite hard and struggled to keep them as good form as they've been. With the last rep or two i found the shoulders moving a little slower up than the hips. My 3x5 PR has been 82.5 but i honestly think my technique must have been balls with little to no depth previously got my brother to video me on set 2 and they look good to me but i should get something up for a critique shortly.

Some shoulder pain again with the bench but apart from that it was grand.

I was happy enough with the deads - still quite light for me

cheers for the advice Jimmy R! :cool:

Antisocialiser

Workout C

Squat
20kg - 2x5
40kg - 1x3
60kg - 1x2
70kg - 3x5

Press
20kg - 2x5
30kg - 1x3
40kg - 1x2
42.5kg - 3x5

Pull-ups
1x11
1x6
1x7

Squats - very pleased with these
Press - went grand but may struggle with 45kg. Have no idea how i would go about adding 1kg to the bar
Pull-ups - arms were drained for the second set.. i dont know what happened here but i suppose i added 1 on to the total from my last workout C :pac:

On a side i need to replace my myprotein impact whey as its running low and was considering some creatine from there too.... any opinions?

duckysauce

monster

Antisocialiser

Workout A

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
72.5kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x3
50kg - 1x2
57.5kg - 3x5

Chin-ups
1x13
1x10
1x8

Apart from the squats feeling heavy everything went fine Ordered my impact whey chocmint but decided against the creatine after digging up a few threads on the subject.

Antisocialiser

Workout B

Squat
20kg - 2x5
40kg - 1x5
52.5kg - 1x3
70kg - 1x2
75kg - 3x5 BW

Press
20kg - 2x5
30kg - 1x3
40kg - 1x2
45kg - 3x5

Deadlift
20kg - 1x5
40kg - 2x5
60kg - 3x5

BW squat =

Antisocialiser

Workout C

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
77.5kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
60kg - 3x5

Pull-ups
1x12
1x8
1x7

Squats felt very heavy tonight but got 'em pushed out anyway.

Bench felt grand feel like ive loads left here...:cool:

After the first set of pullups i felt emptied but added a few from the last session. Hoping for a few PB's over the next week or two in all lifts

Antisocialiser

Workout A

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 3x5

Press
20kg - 2x5
30kg - 1x3
40kg - 1x2
47.5kg - 2x5 1x4 Fail

Chin-ups
1x11
1x6
1x5

Damn you arthurs day!!!!!!!!!!!!!!!

Very bad and hungover session today... forced myself into the gym.
Squats werent the best reps but got them all banged out. Chins felt horrible nothin in the tank.

Very disappointed with the press. Failed the last rep. It didnt feel as heavy as i just felt drained. Dont think ill reset due to the tiredness and hangover i was suffering.

Gah*

d'Oracle

Antisocialiser wrote: »

Very disappointed with the press. Failed the last rep. It didnt feel as heavy as i just felt drained. Dont think ill reset due to the tiredness and hangover i was suffering.

It happens.
As you get tired you can loose your form and not realise.
Bar only has to move a little bit forward to kill your rep at the end of a set.

Antisocialiser

Cheers d'Oracle. Re-read the starting strength wiki and i realised ive got 3 strikes before a reset. Im fairly confident I can make the reps on tuesday. Onwards and upwards.:cool:

Antisocialiser

Workout B

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
75kg - 1x2
82.5kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
60kg - 1x2
65kg - 3x5 PB

Deadlift
50kg - 2x5
60kg - 1x3
70kg - 3x5

Personal best on the bench I couldn't remember if i did 60 or 62.5 last tuesday so i bumped it up anyway and found it totally fine. Really pleased with this... hopefully loads more in the tank

Squats - 1st and 3rd set felt grand. Stumbled on the 2nd set and found the 4th and 5th rep quite hard.

Deadlift - really think i need to look at my form here as i have a bit of pain in my lower back. /runs off to youtube.

Can't wait til tuesday when if all goes to plan ill be recording PB's on the squat and press too.:cool:

Also big thanks to Kim Wilde for providing the background moosic to my bench PB

https://www.youtube.com/watch?v=TDy4nT4lG1A

Antisocialiser

Workout C

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
77.5kg - 1x2
85kg - 3x5 PB

Press
20kg - 2x5
30kg - 1x5
42.5kg - 1x3
47.5kg - 3x5 PB

Pull-ups
1x11
1x8
1x7

Had to push training forward a day due to my Rover 25 acting the candyman.

Although 2PBs =

Squats felt real heavy and technique was probably shaky for the last rep or two of each set but i pushed them out so go me

Overhead press felt grand - must have been fridays hangover...

Pull ups *gah* seem to have stalled a bit. I might try and do a few sets at home outside of the program to remedy this.

Antisocialiser

Workout A

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
80kg - 1x2
87.5kg - 3x5 PB

Bench Press
20kg - 2x5
40kg - 1x5
52.5kg - 1x3
62.5kg - 1x2
67.5kg - 3x5 PB

Chin-ups
1x12
1x10
1x9

Squats felt realllllllllllly heavy so there was increased rest time and shaky reps but i got there and its another welcome PB

Bench press felt relatively easy the last session but these were challenging. Very happy with it though

Chins were solid. May not have been moving that much due to the fact im now 12stone or 76kg

GOMAD FTW.

Antisocialiser

No gym in a week due to moving into a new house, university, hangovers and other poor excuses.

Workout B

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
77.5kg - 1x2
85kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
45kg - 1x2
50kg - 3x5 PB


Deadlift
50kg - 2x5
60kg - 1x3
70kg - 1x2
80kg - 1x5 PB

Felt i would have struggled big time with the squats so knocked them back a session.

PB's in the press and deadlift were nice and felt grand.

No more missed sessions - mr. consistency from now on

Antisocialiser

Workout C

Squat
20kg - 2x5
50kg - 1x5
67.5kg - 1x3
80kg - 1x2
87.5kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
55kg - 1x3
65kg - 1x2
70kg - 3x5 PB

Pull-ups
1x10
1x7
1x7

Squats were fine although for some reason rep 5 was hairy in each set but i knew id get it up.

Bench felt heavy but happy i busted em out

Pull ups were piss poor... really gonna have to start my offdays with 3 sets to failure...

BW bench not too far away

Antisocialiser

Workout A

Squat
20kg - 2x5
60kg - 1x5
70kg - 1x3
80kg - 1x2
90kg - 3x5 PB

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 1x2
52.5kg - 1x5 1x4 1x2 Fail

Chin-ups
1x11
1x4
1x6


**** session.....squats were ****ing killer the last 2 reps in each set both being all over the place and probably high. In two mind whether to stick with this weight on friday?

Press - i have no idea how 50 was comfortable and 52.5 totally crushed me.... the week off mustnt have helped.... gutted.

Chins - absolutely ragin with myself at this stage and also wrecked. Was on a tight schedule to get to class so rushing everything defo didnt help.


*sob*

Antisocialiser

Workout B

Yesterday's workout

Squat
20kg - 2x5
50kg - 1x5
70kg - 1x3
82.5kg - 1x2
90kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
65kg - 1x2
72.5kg - 3x5 PB


Deadlift
60kg - 2x5
70kg - 1x3
80kg - 1x2
90kg - 1x5 PB

Squat still felt heavy and sets 1 and 2 were almost more brute force and ignorance but when i relaxed and focused on hip drive the last set felt better. Going to stick with this weight for one more session hopefully.

Bench press was the hardest yet - i was moving my body under the bar to get it up as i had no spotter. Ill take the PB tho.

Deadlift - this is getting heavy....

I feel my newb gains are running out....:pac:

Antisocialiser

Workout C

Squat
20kg - 2x5
50kg - 1x5
70kg - 1x3
82.5kg - 1x2
90kg - 2x5 1x4 Fail

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
45kg - 1x2
52.5kg - 2x5 1x4 Fail

Pull-ups
1x10
1x7
1x5

FML

Antisocialiser

Workout A


Squat

20kg - 2x5
40kg - 1x5
70kg - 1x3
80kg - 1x2
90kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
75kg - 2x5 1x4 Fail

Chin-ups
1x11
1x7
1x5

My squat technique was alot better but after 3 sessions of this weight it still feels heavy. Im gonna try and hit 92.5 next session and if im destined to fail i probably should get it over with so i can reset. I focused on sitting down into the squat and driving my ass out of it a la rippletoe.

Bench was a challenge but i probably could have got the last rep but i was too scared to go for it with no spotter.

On a side note my workout took me 1hr30min approx (about 40 min for squat 30min for bench and 20min for chins) - is this too long? i really felt i needed the recovery...:pac:

Finding it harder to stay positive when the progress has seemingly stalled

Antisocialiser

Workout B

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
82.5kg - 1x2
92.5kg - 1x5 1x3 1x1 Fail

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
45kg - 1x2
52.5kg - 2x5 1x4 Fail - Reset


Deadlift
60kg - 2x5
70kg - 1x3
90kg - 1x2
100kg - 1x5 PB

G86

Antisocialiser wrote: »

100kg - 1x5 PB

Nice one:)

Antisocialiser

Thanks G86, i suppose every cloud has a silver lining

Also great work on the DL yourself!

Antisocialiser

Workout C

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
82.5kg - 1x2
92.5kg - 2x3 1x1 Fail

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
65kg - 1x2
75kg - 1x5 1x4 1x3 Fail

Pull-ups
1x10
1x8
1x5

A combination of trying to improve my form and heavy weight is making me suck. Im going to reset my squat and work back up with uber technique from wednesday

Disappointing bench press also - only failed in the last set the last time i was benching

Antisocialiser

Workout A

Squat
20kg - 2x5
45kg - 1x5
65kg - 1x3
75kg - 1x2
82.5kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
47.5kg - 2x5 1x4 Fail


Chin-ups
1x11
1x7
1x5

Squats were hard but i kept good form throughout and focused on keeping my back straight and pushing up with hip drive. I know longer feel like im doing whatever i can to get the weight up - ill try my best with good form *i think* and if i fail... i fail.

I think i screwed myself on the press by taking very little recovery - although im not sweating it ill get them the next time.

After watching the rippletoe vid on fixing the hip drive in the squat ive put it into practice. Im definately feeling it more on my hammys but my lower back was in bits even through the warmup... is this normal? It was a dull doms-like pain which subsided after the workout.

mrpink6789

Lower back pain on the warm ups doesnt sound too good, maybe upload a video so people can see your form? I get a minor dull like pain about 7-8 hours afterwards for an hourish but definitely not during or straight after.

Like you I didn't take enough recovery at 45k on the press so I paid for it by failing on my last set, should get it next time.

Antisocialiser

Workout B

Fridays Session

Squat
20kg - 2x5
45kg - 1x5
60kg - 1x3
75kg - 1x2
85kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
55kg - 1x3
65kg - 1x2
75kg - 1x5 1x4 1x5 Fail Reset


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x2
110kg - 1x4 1x1 Fail

@mrpink: thanks man i have a few vids on my phone but cant figure out how to get them on the computer yet - must look into it. Friday's session wasnt painful at all though so hopefully thats the end of it.

Squats were grand - nice deep and controlled

Almost got murdered under the bench for the 2nd set as i didnt have a spotter Wont be doing that again

Would have had the deadlift but my grip slipped. Might be time to invest in some chalk...

Antisocialiser

You're a squat.

Worst session ever.

Antisocialiser

Workout A

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
75kg - 1x2
85kg - 3x5

Bench Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
55kg - 1x2
67.5kg - 3x5


Chin-ups
1x10
1x7
1x4

Better than monday feel conscious that im wasting my time if im not doing them right so thats why i took a **** fit over technique on monday. Stayed with 85 and as far as i could tell without a mirror (gaa club gym) they were solid.

Bench was fine.

Could have got more chins except other players trying to conduct a conversation with me while im banging them out GGGGRRRRRRRRRR.....

Antisocialiser

Workout B

Squat
20kg - 2x5
45kg - 1x5
67.5kg - 1x3
77.5kg - 1x2
87.5kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x2
110kg - 1x5 PB

Happy with the squat although i thought my dinner was gonna come up at one stage

Press flew up. Here's hoping i can smash 52.5

Deadlift pb is cool. I think im gonna start going up in 5kgs from now on though. :D:D

https://www.youtube.com/watch?v=Ip4IrRGxMCw

I can haz deadliftz

Antisocialiser

Workout C

Squat
20kg - 2x5
45kg - 1x5
65kg - 1x3
80kg - 1x2
90kg - 3x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
60kg - 1x2
70kg - 3x5

Pull-ups
1x8
1x5
1x4

Antisocialiser

Havent trained in a while due to college and other commitments...

Workout A

Squat
20kg - 2x5
50kg - 1x5
65kg - 1x3
77.5kg - 1x2
85kg - 1x5
90kg - 2x5

Bench Press
20kg - 2x5
40kg - 1x5
50kg - 1x3
62.5kg - 1x2
70kg - 3x5


Chin-ups
1x9
1x6
1x6

Weak as a kitten... Squats technique for the 90s was terrible. Good to be back under the bar though.

Antisocialiser

WHOWSERZ its been a while....

Really slack with the consistency and tipping the scales at 85kg gave me the wakeup call i needed. Going to continue on with my starting strength and possibly throw in a few metcons here and there for fat loss.

Workout A

Squat
20kg - 2x5
40kg - 1x5
50kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
85kg - 3x5

Building up like this helped me control my technique which seemed grand. 15kg away from my original goal ---> big push to hit it starts now.

Bench Press
20kg - 2x5
40kg - 1x5
60kg - 1x5
70kg - 3x5

10kg away from goal.

Chin-ups
1x8
1x5
1x4

These have gone from an exercise i enjoyed to absolute torture! The weight gain obviously has not helped.


*Please God give me the willpower to not be such a pussy.

Antisocialiser

Workout B

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x5
70kg - 1x3
80kg - 1x2
87.5kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
47.5kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x5
100kg - 1x5
110kg - 1x3 Lost grip here so did another 1x3 with mixed grip

I think im going to use mixed grip for my deadlift worksets from now on as i feel my grip is limiting me.

Antisocialiser

Workout C


Yesterdays Workout

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x5
70kg - 1x3
80kg - 1x1 1x2
90kg - 3x5

Some dodgy reps here, the depth was fine although i was losing my posture on the 4 or 5th rep with each set. Moved on to the pull-ups because there was someone on the bench.

Pull-ups
1x8
1x5
1x4

Guy still on bench so i had to work in with a smaller warmup.

Bench Press
50kg - 1x3
60kg - 1x2
72.5kg - 2x5 1x4 Fail

Got all reps but the last one was assisted so im sticking with this weight for the next time.

Antisocialiser

Slight change of procedure in order to accomodate football and improve fitness test results as illustrated here

Also i couldnt get out of my drive due to the snow so i attempted a 10min AMRAP version of crossfit cindy:
5 Pull ups
10 Press ups
15 Bodyweight Squats

I got just over 5 rounds (one of which had chins) but my inability to do more pullups was my main undoing! Tough going but know i could have done so much better....

Hopefully ill get to the gym tomorrow.

Antisocialiser

First day of 2 week paleo cut.

Transforms Crossfit home workout 21
AMRAP 12min
6 20kg powerbag clean and press
12 press ups
24 situps

4 rounds - 12 situps off 5 rounds.

Antisocialiser

Day 2 Paleo diet: God i miss energy... it makes lifting heavy things so much easier

Workout B

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x3
80kg - 1x2
85kg - 3x5

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x5 Mixed grip

Antisocialiser

Day 3: Chinups 1x8 1x8 1x9

Day 4:Workout C

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
77.5kg - 1x2
87.5kg - 1x5 1x4 1x5

Lost my breath in the hole on the second set = ****ed. Kinda bounced the last rep of the 3rd set.

Bench Press
20kg - 1x5
40kg - 1x5
60kg - 1x2
70kg - 3x5

Pull-ups
1x7
1x7
1x5

Antisocialiser

Day 5

Transforms Crossfit home workout 21
AMRAP 12min
6 20kg powerbag clean and press
12 press ups
24 situps

5 rounds - 24 situps off 6 rounds.

I put my feet under the edge of the bed to help with the situps so that probably made a good bit of difference!

Antisocialiser

Day 6

Workout A

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 1x2
87.5kg 1x5 1x3

Gave up as my technique was all over the place and i felt weak as a kitten. damn u deficit!

Press
20kg - 2x5
30kg - 1x5
40kg - 1x3
50kg - 1x1
52.5kg - 2x5 1x3

Chin-ups
1x8
1x7
1x5

Totally zapped but not going to throw the baby out with the bathwater. The aim of the 2week cut is to lose bodyfat so ima power on through it!

Antisocialiser

Day 8: Weighed in this morning at at 12st 10lb! Thats 8lb in a week

84kg ----> 80.7kg

Happy out, had a cheat meal postworkout and wasnt fit for it: Homemade chicken and veg soup and a chicken granary roll. Next thursday Im gonna have a cheat DAY so thats cool - pity it doesnt fall on dominos 2 for 1 tuesdays

Crossfit Cindy AMRAP 10min
5 Pull ups
10 Press ups
15 Bodyweight Squats

6 Rounds here so plus one on my last effort. I had to sit down for ten minutes afterwards because i thought i might die.... the easier the pullups get the harder the 10minutes gets

Antisocialiser

Day 9

Got my Grid foamroller so i tried it out for about 20minutes an hour before my workout. I thought id be grand but it was excruciating in places if not very relieving... obviously had some knots i didnt realise where there! technique on the squats seemed alot smoother and more controlled but it might have been the wider stance.

Workout B

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x3
80kg - 1x2
85kg - 3x5

Bench Press
20kg - 1x5
40kg - 1x5
60kg - 1x3
70kg - 1x1
72.5kg - 3x5


Deadlift
60kg - 2x5
80kg - 1x3
100kg - 1x2
110kg - 1x1
120kg - 1x5 1.5 BW - PB

Mixed grip on the working set. Nice to hit a personal best.

Antisocialiser

Day 10

Foam rolling and stretching - about 20-30 minutes

Ladder with bodyweight squats and press-ups
Start with 2 reps of each exercise and add 2 reps each minute

Got to 9 minutes and then i was bayte. Ended with 18 squats and 18 pressups inside the minute.

Just something to keep me ticking over

Antisocialiser

Day 11:

Workout C

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
80kg - 1x1
87.5kg - 1x5 1x5 1x4

m3h

Press
20kg - 1x5
30kg - 1x5
40kg - 1x2
50kg - 1x1
52.5kg - 3x5 PB

Worked hard for this - last rep lasted about 7 seconds!

Pull-ups
1x7
1x7
1x7

Most reps totally deadhang

Antisocialiser

Day 13:

Workout A

Squat
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 1x2
87.5kg 2x5 1x3

Bench Press
20kg - 2x5
40kg - 1x5
60kg - 1x3
70kg - 1x1
75kg - 1x4 72.5kg 2x4

Chin-ups
1x8
1x7
1x6

Nothing but a salad to eat all day. Buckin bucked sur.

mrpink6789

You are benching 75 and eating salad all day and here's me eating about 4 cows a day and I still can't get passed 60! :P