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Stronger than yer granny

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  • Day Four

    A1) Push-ups 30X0 - 4x15
    A2) Squat - 100kg - 4x10

    B1) Bent Over Rows - 45kg - 4x10
    B2) Overhead Press - 35kg - 4x8

    C1) Deadlift - 125kg - 4x2
    C2) DB Flys - 10kg - 4x15

    I can't believe I've to squat in 2 days...




  • Week Two

    Day One

    A) Squat - 125kg - 2x8, 1x5 - Testicle related

    B) Paused squat - 60kg - 5x8

    C) Front squat - 50kg - 5x8

    3 rounds:

    D1) Split squats - 3x6
    D2) Squat - 50kg - 3x12
    D3) Reverse Lunge - 3x20


    Day Two

    A) Bench - 75kg - 3x8, 1x5

    B) Incline Bench - 52.5kg x 7, 50kg x 8, 7, 6, 5

    C) Close Grip Bench - 60kg x 6, 5. Had to stop here. Woulda been severely pinned otherwise

    D) Bent over rows - 55kg - 3x10

    E) Curls - Bar, 3x10

    F) Crying with shame




  • Day Three

    Deadlift - 145kg - 4x5, last 3 sets belted

    Romanian Deadlift - 80kg - 5x8

    Good Mornings - 50kg - 5x10

    Leg Curls - 4x12

    Ab Rollouts - 3x12

    Day Four

    A1) DB Flys - 12.5kg - 4x12
    A2) Squat - 107.5kg - 4x8

    B1) Underhand BB Row - 40kg - 4x10
    B2) Seated DB Press - 7kg - 4x8

    C1) Deadlift - 135kg - 4x2
    C2) DB Bench - 15kg - 4x15


    Week Two Done.




  • Weak Three No, that's not a typo.

    Day One

    Total write-off. Not even worth talking about.

    Day Two

    Bench - 80kg - 3x6, 1x7

    Incline Bench - 45kg - 5x8

    Close Grip Bench - 50kg - 5x8

    Bent Over Rows - 45kg - 3x10


    Day Three

    Deadlift - 162.5kg - 4x3

    Romanian Deadlift - 90kg - 5x8

    Ran out of time here.

    Day Four

    A1) Push up - tempo 30X0 - 4x10
    A2) Split squats - 15kg DBs - 4x10

    B1) Overhead press - 35kg - 4x8
    B2) DB Row - 20kg - 4x10\

    C1) Deadlift - 145kg - 4x2
    C2) DB flys - 12.5kg - 4x15





  • Week Four has been terrible. Been doing it over 2 weeks due to illness.

    Can't remember what my squat went like on Day One. I think it was 140kg for 3x3. Bench was 85kg for 1x4 and 3x5, which I was pretty happy with, I guess. Deadlift was 1x2 at 170kg, which was a load of bollocks. Most of this is my own fault tbh though. Nutrition has been poor and I haven't really been looking after myself so the illness could really have been avoided.

    Also, my lower back doesn't want me to squat anymore. Ever since I lost all the weight earlier this year, I've been pushing to get strength back up (went from 140kg squat in March to 165kg in September). It's been tough and it's been rewarding. But I think my back is urging me to dial it back for a month or two. I'm gonna see how next week's squat session goes and let that decide. If it's unreal, the following week will decide. If it's awful, I'm gonna just cut it for a while.


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  • Just go high bar for a few months and stop being a pussy.




  • After reading your FB post earlier, I think I will! Any recommendations for starting %ages?




  • After reading your FB post earlier, I think I will! Any recommendations for starting %ages?

    70% 5x8+
    75% 5x6+
    80% 5x5+
    85% 5x4+
    90% 5x3+
    95% 5x2+

    ...then do it all again with 5kg more, and retest. You should be trippling (and more) the starting 1RM inside of the 10-12 weeks.




  • Hanley wrote: »
    70% 5x8+
    75% 5x6+
    80% 5x5+
    85% 5x4+
    90% 5x3+
    95% 5x2+

    ...then do it all again with 5kg more, and retest. You should be trippling (and more) the starting 1RM inside of the 10-12 weeks.

    My hero. ;)




  • My hero. ;)

    Where's my f*cking song eh??


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  • Hanley wrote: »
    Where's my f*cking song eh??

    The Ballad of Jimbo Slice.

    One day... :pac:


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