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Leaving the nest

17891113

Comments

  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 5 x 3

    Wide grip

    60kg 4 x 8

    Narrow grip

    60kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2
    90kg 2 x 2

    Struggled at 90

    80kg 3 x 2

    Deadlift

    70kg x 8
    100kg x 5
    120kg x 3

    130kg 3 x 3

    Didn't do the accessory work, short on time and motivation!


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 10
    50kg x 8
    70kg x 5
    100kg x 3
    120kg x 2

    130kg 4 x 2

    Lunges

    40kg 4 x 8

    Power clean and press

    40kg 4 x 8

    Standing BB row

    30kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3
    70kg x 2

    80kg x 1, failed second.
    70kg 4 x 3

    Wide grip bench

    60kg 8,8,7
    50kg 8

    Narrow grip

    60kg 8,7,6
    50kg 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat 40kg 4 x 8
    Stiff leg deadlift 40kg 4 x 8

    Bent over row 40kg 4 x 12
    Press up 4 x 12

    Single arm landmine press 10kg plate 4 x 8

    Barbell curl bar 4 x 8
    Power clean and press 30kg 4 x 8


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  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat 80kg 4 x 8
    Floor press 40kg 2 x 8, 50kg 2 x 8
    Overhead press 30kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Deadlift
    Bar x 10
    60kg x 8
    80kg x 8
    90kg 4 x 8

    Bench
    40kg x 8
    50kg 4 x 8

    Barbell curl
    Bar 4 x 12, 2030 tempo


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat 50kg 4 x 8
    Stiff leg deadlift 50kg 4 x 8

    Bent over row 50kg 4 x 12
    Press ups 4 x 12

    Single arm landmine press, 15kg plate on bar 4 x 8

    Power clean press 30kg 4 x 8
    Barbell curls bar 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 8
    50kg x 8
    70kg x 8

    90kg 4 x 8

    Floor press

    50kg 2 x 8
    60kg 2 x 8

    Overhead press

    30kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Deadlift

    60kg x 8
    80kg x 8

    100kg 4 x 8

    Bench

    60kg 3 x 8, 1 x 7

    Barbell curl

    4 x 8 2030


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  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat 60kg 4 x 8
    Stiff leg deadlift 60kg 4 x 8

    Bent over row 60kg 4 x 8
    Press ups 4 x 12

    Single arm landmine press, 15kg plate on bar 4 x 8

    Power clean press 30kg 4 x 8
    Barbell curls bar 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 8
    50kg x 8
    70kg x 8
    90kg x 8

    100kg 4 x 8

    Floor press

    60kg 4 x 8

    Overhead press

    30kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Deadlift

    70kg x 8
    90kg x 8

    110kg 4 x 8

    Bench

    40kg x 8
    50kg x 8

    60kg 4 x 8

    Barbell row 2030

    4 x 10


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat

    40kg x 8
    50kg x 8

    60kg 4 x 8

    SLDL

    60kg 4 x 8

    Bent over row
    60kg 4 x 8
    Press ups 4 x 10

    Landmine press

    20kg plate 4 x 8

    Power clean and press
    30kg 4 x 8
    Barbell row
    30kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 10
    50kg x 8
    70kg x 8
    90kg x 8

    110kg 4 x 8

    Floor press

    40kg x 8
    60kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Deadlift

    60kg x 8
    80kg x 8
    100kg x 8

    120kg 4 x 8

    Bench

    40kg x 8

    60kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    60kg x 8

    70kg 4 x 6

    SLDL

    70kg 4 x 8

    Bent over row
    70kg 8,8 60kg 8,8. Dropped weight due to pain in wrist, weight itself was fine
    Push ups 4 x 12

    Landmine press

    20kg 4 x 8 per arm

    Power clean and press
    40kg 4 x 8


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 8
    100kg x 6

    120kg 4 x 6


  • Registered Users, Registered Users 2, Paid Member Posts: 12,940 ✭✭✭✭Dtp1979


    Have you access to a gym or a home gym setup?


  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Yeah two years ago I bought a bar, 180kg of plates, a bench and a squat rack. Set me back 900 euro but I've been very glad of it this year in particular.

    My weight training isn't always consistent, but I also run and cycle a lot, so if I'm not in the humour of weights I'll take time away til I'm feeling it again.


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  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Achilles tendonitis has kept me from running or doing much else the past 3 months, so back to the gym last week once I got the green light for non-impact training.


    Goblet squat

    12kg x 12

    20kg 4 x 12


    Kettle bell overhead press

    12kg 4 x 12


    Hammer curl

    12,5kg 4 x 8


    DB bench press

    17.5kg 4 x 8


    Seated DB OH Press

    10kg 4 x 8


    Lat pull down, behind head

    33kg 4 x 8


    Squat

    40kg 8

    60kg 4 x 8


    2km row

    8.02.9



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Bench press

    40kg x 8

    50kg 3 x 8, 1 x 5


    Incline DB press

    10kg x 8

    12,5kg 4 x 8


    DB row

    15kg x 8

    20kg 4 x 8


    Standing barbell row

    Bar 4 x 12


    SLDL

    50kg 4 x 8


    Cable flyes

    10kg 4 x 8


    Preacher curl

    bar + 5kg 4 x 8


    DB Thrusters

    7.5kg DB 4 x 12


    Stair machine

    10 mins at Level 9, 50 floors climbed



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front Squat

    40kg x 8

    50kg 4 x 8


    Deadlift

    50kg x 8

    70kg x 8

    90kg 4 x 8


    Bent over barbell row

    40kg 4 x 8


    Clean and press

    30kg 4 x 8


    DB Bench press

    12.5kg x 8

    17.5kg 4 x 8


    Hammer curl

    12.5kg 4 x 8


    Abdominal crunch

    15kg 4 x 12



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 8

    40kg x 8

    60kg x 8

    80kg 4 x 8


    Goblet Squat 20kg 4 x 8

    Kettle Bell Press 14kg 2 x 12, 10, 8


    Hammer curl 12.5kg x 8, 15kg 3 x 8

    DB Bench Press 17.5kg x 8, 20kg 2 x 8, 6


    Seated DB OH Press `1.5kg 8,8,5,4


    Lat pulldown behind head 33kg x 8, 40kg 3 x 8


    2km row 7:59.7



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Bench Press 40kg x 8, 50kg 4 x 8


    Incline DB Press 10kg x 8, 12.5kg x 8, 15kg 3 x 8

    DB Row 15kg x 8, 20kg x 8, 25kg 3 x 8


    Standing BB row to chin 25kg 4 x 12


    SLDL 60kg 4 x 8


    Cable Flyes 10kg 4 x 8


    Preacher Curl - Bar +5kg 2 x 8, 12, 10


    DB Thrusters 10kg DB 4 x 12


    Stair machine

    10mins @ Level 10, 53 floors climbed



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front Squat 40kg x 8, 60kg 4 x 8


    Deadlift 40kg x 8, 60kg x 8, 80kg x 8, 100kg 4 x 8


    Bent over barbell row 50kg 4 x 8

    Hammer Curl 15kg 4 x 8


    DB Bench press 15kg x 8, 20kg 4 x 8


    Clean and Press 35kg 4 x 8



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 8

    60kg x 8

    80kg x 8

    90kg 4 x 8


    Goblet Squat

    20kg 4 x 12

    Kettle Bell press

    14kg 2 x 2, 10, 8


    Hammer curl

    15kg 4 x 8

    DB Bench press

    20kg 4 x 8


    Seated DB OH Press

    12.5kg 4 x 8


    Lat pulldown behind head

    40 x 8

    47 3 x 8


    2km row

    7.51.7



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Front squat

    40kg x 8

    60kg x 8

    70kg 4 x 8


    Deadlift - going to reduce volume as this gets higher, back started to feel it with the heavier sets. Assuming due to technique, but taking no risks

    70kg x 8

    90kg x 8

    110kg 2 x 8, 2 x 6

    Bent over barbell row

    50kg x 8, 55kg 3 x 8

    DB bench press

    20kg x 8, 25kg 3 x 8

    Hammer curl

    15kg x 8, 17.5kg 3 x 8

    Clean and press

    35kg 4 x 8


    Surprised how quickly my strength seems to be coming back. My plan is to keep progressively ramping with weight and volume to see where I get to. Once I start to stall or fail I will take a deload week and test maxes and look to get back to working of a % of max system and lower volume.



  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Bench press

    Bar x 8

    40kg x 8

    50kg x 8

    60kg 4 x 8


    Incline DB press

    17.5kg 4 x 8

    DB Row

    25kg 4 x 8


    Standing barbell row to chin

    30kg 4 x 8


    SLDL

    75kg 4 x 8


    DB Flyes

    12.5kg 4 x 8

    Preacher curl

    Bar +10kg 4 x 12


    DB Thrusters

    12.5kg 4 x 12



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  • Registered Users, Registered Users 2 Posts: 4,560 ✭✭✭VW 1


    Squat

    Bar x 8, 60kg x 8, 80kg x 8

    100kg 4 x 8


    Goblet Squat

    20kg 4 x 12

    Kettle bell press

    14kg 4 x 12


    DB Bench press 25kg 2 x 8, 7, 6

    Hammer curl 17.5kg 4 x 8


    Seated DB OH Press

    12.5kg x 8, 15kg 3 x 8


    Lat pulldown behind head

    47 4 x 8


    2km row

    7.56.4



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