My Training Journal

[ExtraMile]

Ah I can only imagine what I will be like in 5 years. If I train 4 days a week for a year from now, adding 5lbs to my deadlift every week by the end of the year, saying I miss 7 weeks in total of the year I will add 225lbs to my deadlift making it 449lbs. Thats crazy, it wont happen exactly like that but holy shit. Im actually looking into teenage strength competitions, Ill just go and watch for a while and see what other weights the other bro's are pulling but I would love to get into that. I just dont know how big teenage powerlifting/strongman is in the UK... Its gonna be a lot of hard diet and dedication to get to that level but I would love it

 

[ExtraMile]

Not good today. Long story cut short Iv had alot on my mind and gettin in the way especially today, havnt eaten well.

Deadlifts.
60kgx6
80kgx4
90kgx4
100kgx3
110kgx4 <-- so pissed off.
100kgx6

Romanian Deadlift
60kgx8
60kgx8 <-- both easy. went very low on both.

Pendlay Row
40kgx8
50kgx8
50kgx8

Wide Grip Pulldown:
Cant remember the weight. 2x8

Abs.

 

[ironwings]

You are so close on the deads - we all have off days. Chin up.

 

[ExtraMile]

Its frustrating. If I dont add weight to the bar next month I dont know if I will reach 300lbs by end of march. I missed back day on my first week of this routine and my second one and Im below where I was before xmas, its half way through january now so that leaves me around 10 weeks to add 37kg considering Im at 100kgx6 now. Thats gonna be hard.

 

[[CinnamonBuns]]

im sure you've mentioned earlier, but why do you *need* to add 37kg to deads in 10 weeks?

 

[ExtraMile]

Because then I hit 300lbs for 6 reps by the end of march.. which was my target at the beginning of 2009, I dont need to but thats what I was aiming for...
End of march and Im thinking of starting to cut for summer.

 

[ExtraMile]

Today - Shoulder Day

Behind The Neck Military Press
20kgx8
30kgx6
33kgx6
35kgx4
35kgx3 <-- warmups
40kgx5
40kgx5

Alternating Front DB Raise
10kg x 16 reps in total (8 per arm). 2 sets.

Lateral Raise:
7kgx8 x2sets

Bent Over Lateral Raise
5kgx8
6kgx8
6kgx8 <-- not heavy, could have done couple more reps

Weighted Dips
5kg extra + 78kg bodyweight. first set 6 reps, second set 5 reps, both to failure

Overhead DB Extension (using one db)
50lb dumbell, 1st set 7 reps, 2nd set 6 reps, both to failure

Decline Cable Situps - 20 reps (warmup), 12 reps, 12 reps. 30 secs boxing between each set, then back onto situps, circuit training style.

 

[ExtraMile]

Today - Leg Day

Wider Stance Squats
60kgx8
70kgx5
75kgx4
80kgx3
^^warm ups
85kgx6
85kgx7 <-- neither to failure, hard but could have done 8 maybe 9 reps.

Close Stance Front Squats ATG
40kgx8 x2 sets <-- rest 4 secs at the bottom of each rep then explode up. Failure would have been around 11-14 reps

Lying Leg Curl
80lbsx8 x2sets

Overhand Machine Preacher Curl
3 sets, 12 reps. Used 30kg and failed at around 4-6 reps then dropped to 26 and went to 12 which was pretty much failure

Behind The Back Wrist Curl
35kgx20
30kg - 20kg x 90 secs. I set a timer for 90 secs, put on 30kg and go to failure, then drop to 20kg and either to failure or untill timer goes off, whichever happens first, towards the end you have to start taking rest between reps because of mucle fatigue, but your not aloud to drop the bar. This is brutal.
30kg x 20kg x 75 secs. Dropped the bar at about 45 secs because of forearm fatigue

Internal Rotator Cuffs 3 sets 12 reps, increasing weight every set, going from like 2kg to 8kg.
External Rotator Cuffs 3 sets 12 reps

 

[SCREW]

hey man hows your new routine going for ya?

 

[ExtraMile]

Great, I love it, Im getting stronger everyweek.
Hows the 5x5 goin?