Thats the plan,
First goal is to get my squat up from really embarrassing to not quite as embarrassing, I will be using a starting strength inspired template and see how long that works before I switch back to a WS4SBish thing
Heres the plan Sunday
Squat 3 x 5
Dead 1 x 5
Walking Lunge
Abs
The plan looks really good too, the only thing that bugs me about these plans is the deadlifts after squats(squats aren't more important that dead!!!) - but its a sweet plan that should work well.
nice man! how far do you have to go on your squat and bench goals?
thanks
Squat = a long way, I think I did 65kg x 5 a few weeks ago. Embarrassing I know
Bench should be pretty easy to get back to I think.
Quote:
Originally Posted by Simon C
Woohoo, he's back!
All rested up? sweet, that was fast
The plan looks really good too, the only thing that bugs me about these plans is the deadlifts after squats(squats aren't more important that dead!!!) - but its a sweet plan that should work well.
Good luck.
Thanks man, I agree about the deads/squats, but squat is far more important at the moment cause its soooooooo far behind.
Hows the back (and the rest of the body while were here)? First goal should be full rehab before strength training.
Back is all good, as is the rest of me. I spent the last week doing a heap of mobility and stretching and everything feels 100%.
I will be more diligent and consistent with my mobility stuff so theres no repeat of the last few weeks.
Squat b x 5
40kg x 5
50kg x 5
60 x 5 70 x 5 x 3 (5kg PR)
Deadlift b x 5
60kg x 5
80 x 5 90 x 5
Walking Lunge dns
Side Bend dns- PR on the squats was a good start, probably had a little bit more in me too which is good.
- Took the deads really easy just to be cautious with my back, all was good.
- Had a headache going into it and it only got worse and was killing me by the time I had finished the deads, so I skipped the last part, the important stuff had been done anyway.
Bench b x 20
50kg x 5
60kg x 5
70 x 5 80 x 5 x 3 (176lbs)
Row - Pendlay 40kg x 5 60 x 8 x 4 (132lbs) Tricep Extension 25kg x 10 x 3 (55lbs) Sandbag Clean & Press 1 clean/5 presses
3 x 60secs 30kg (67lbs) x 5,5,3
x 5,5,3,1
x 5,5,5
- This was some good shit, bench went pretty well, rows felt good also.
- Triceps are really sore today, they haven't been sore in ages
- Sandbag presses were tough, the last few reps were more push presses but they still went up. Had a shitty setup for the first set, then got the bag in a better position for the other sets.
- Really enjoyed it, rest tonight, will foam roll my legs, cause there still a bit sore.
Did some foam rolling without the foam last night, legs feel good ready for some more squatting tonight.
Will shoot for 80kg me thinks.
Triceps are still really sore,
Bench is getting there. How on earth did you do foam rolling without the foam? Is this a code?
Look forward to seeing your squat 80kg tonight. Don't disappoint.
P.S I like reading kg's too.
Thanks, bench felt really good and fast
No code, I use the cardboard centre from our A0 paper roll on our plotter we have here at work, works pretty well and was a lot cheaper than the rollers I have looked at.
If I can bench it, I can squat it, 80kg is going down
Foam rolling without the foam = hurts more right? haha, sounds like fun, I might get a foam roller one of these days, or some cheapass alternative if I can find anything!
I think your Bench Press will be back up to 110kg plus in no time, re-gaining strength should be fast. I also think you could easily be repping 110kg on the squat within the next few monthsif everything goes right.
Foam rolling without the foam = hurts more right? haha, sounds like fun, I might get a foam roller one of these days, or some cheapass alternative if I can find anything!
I think your Bench Press will be back up to 110kg plus in no time, re-gaining strength should be fast. I also think you could easily be repping 110kg on the squat within the next few monthsif everything goes right.
Keep up the good work mate
I figured the cardboard was a cheap alternative, and it seems to work well, so its all good. I figured it hurts the way it should.
bench & Squat, I like the way you think, I agree
Quote:
Originally Posted by liftintexas
nice lifting, man. climbing up there.
and I was only joking about the conversion thing - but it did save me from having to think as much. ha!
thanks, it helps me comparing my numbers to others also
Squat b x 10
50kg x 5
60kg x 5
70 x 5 80 x 5 x 3 (176lbs) - PR
Deadlift 60kg x 5
80 x 5
100 x 5
110 x 3 120 x 5 (265lbs) - rep PR maybe Sled Drag sled + 60kg x ~40-50m
s/bag farmers walks
s/bag lunges Ab Circuit Sprinter situps x 10
V-ups x 5
toe touches x 5
hip thrusts x 5
- Got the 80kg squat, the last few reps were slow out of the bottom, all below parallel and I could handle a bit more weight though I think. Form is getting better which is my biggest problem I think
- Deads were easy, underestimated my 5rm, probably good for 130-140kg
grip was starting to give on the last rep though.
- Sled was OK, didnt really go to plan as it was pretty noisy and was tearing up the driveway a bit, I'll just have to move it to a nice bare patch of dirt and use it there.
- Abs cramped after the first circuit , will have to build this up slowly.
- Overhead, chins and sled rows tonight, not sure what to aim for with a 5rm for the overhead 50 or 60kg I think
Over Head Press b x 8
30kg x 5
40 x 5 50 x 5 x 3 (110lbs)
- these were pretty hard Chinups 20 reps - minimal restbw x 6, 4, 4, 4, 3 (21 total) Overhand sled row sled x 12m x 3 - these are tough and fun
x 3
x3 - sled weighs about 40kg (88lbs)
- 12m = 39 feet
CG Bench55kg x 15
65 x 8 (143lbs)
x 7
- Wooohooo a whole week of training and I'm still healthy , put a few of these together and i'll be very happy.
Im really happy with the program too, nice and simple
- O/h were tough, plenty of room for improvment
- Chins were a bit down but should come back quick
- I wish i had my sled a long time ago, it was good tough fun. I loaded it up with 2 sand bags (130lbs) and couldnt move it, so I just used the empty sled for the rows. I need a thicker rope than the one I used but there expensive.
Had a massive forearm pump going on after I had finished these.
Heres my sled, its an old 4WD tyre with the side cut out and an old and heavy BBQ plate jammed in the bottom as the base . Only cost was the rope.
Plenty of space for loading it with plates, sandbags, kegs.....
Workouts are looking good and your number seem to be increasing quickly. Keep it up!
Quote:
Originally Posted by liftintexas
great showing, man. The sled looks ... like fun ... maybe.
I have to get my DL's up ... they are severely lacking.
Quote:
Originally Posted by JoshDunn
That sled is the best home made one I've seen. Must feel great to still be healthy and getting some nice PR's.
Lets do it all again next week.
Thanks guys,
It is nice to be healthy and the sled is great fun.
Not to much to report over the weekend, I dragged the kids around in the sled a few times (which wasnt easy) and of course they couldn't get enough of it. Pull us again dad, can you pull us and our friends
Anyway...after a busy weekend I was pretty tired and didnt train last night, I wanted to be fresh so I can set some more PR's.
So tonight will be
Squat 85kg 3 x 5
Deadlift 130kg 1 x 5
both will be PR's
Lifting Heavy Stuff
, will have to build this up slowly.
Linear Mode
