My Training Journal

[Big_BK]

Bro right now i would not worry about lagging anything. As long as you have a routine where you are hitting ALL the compounds and throwing in a few isolation things to fill in some time you have nothing to worry about. Can't build a house without the foundation.

 

[ExtraMile]

Bro right now i would not worry about lagging anything. As long as you have a routine where you are hitting ALL the compounds and throwing in a few isolation things to fill in some time you have nothing to worry about. Can't build a house without the foundation.

All I meant when I said adding in lagging moves is changing the squats on one workout to higher reps and putting some leg extensions afterwards, adding in seated cable row, assisted chins and the delt triad circuit.

Routine is like this right now:
Workout A:
POwerlifter Stance Squat 3x5
Flat Bench 3x5
CGBP 2x8
Conv. Deadlift 1x5
RDL 2x8
Wide Assisted Chins 3x10

Workout B:
Squats 1x20, 1x15, 1x12, 1x10
Leg Extension 1x20, 1x15, 1x12, 1x10
Standing Press 3x5
Delt Triad Circuit 3x12-15
Pendlay 3x5
Seated Cable Row 2x10 - swap for One Arm Row after 3 weeks
BB Half Curl 3x12 - Thinking of swapping for reverse grip chins

Iv also just got a core strength routine which Im gonna add in when I have time, I also want to do farmers walk more often after workouts...

Core Strength Routine:

Circuit A
Weighted Decline Situp x8
Weighted Hypers x12
Oblique Crunch on 45 degree roman chair x30 per side

Circuit B
Hanging Leg Raise x failure
Hanging Knee Raise x failure
Weighted Hypers x12

Each circuit done twice.

What you think to all that bro?

 

[ExtraMile]

Today - Workout A

Hadnt really eaten well today so wasn't sure how this would go, was very tired too and iv got a strained eye...

Squats:
60kg (135lbs) x some reps
80kg x 5
90kg (200lbs) x 5 - hard time with these back started to round, looks like I need some core work
90kg x 5 belt added, this was easy
95kg (210lbs) x 5 with belt, again easy, this proves my core is holding me back now.

Flat Bench:
50kg (110lbs) x 10 warmup
60kg (135lbs) x 5 warmup
75kg (165lbs) x 6
75kg x 5
70kg (155lbs) x 7

CGBP
60kg (135lbs) x 9
60kg x 7 - short rest between sets

Deads
70kg x 5
80kg x 5
95kg x 5
115kg (255lbs) x 5 - much better form than last time, check video at the bottom

Deficit Romanian Deads (on 35lb plates)
80kg x 7
80kg x 6
with plates couple of inches from touching the floor, much prefer the smaller plates as I can go lower.

- had decided to do these romanian deads even though I was gonna leave them out, I really enjoy them.

Weighted Decline Situps x 12, 7
-supersetted with-
Weighted Back extension x 12, 12

thats all I had time for so went home and did 2 sets of 4 reps weighted reverse grip chins & 1 set with bodyweight


Sick workout !!!!!

MOV00378.flv video by racing_nut - Photobucket

 

[SaiBoT]

I liked that form alot, great job!

 

[SouthernLord]

Fucking awesome pull!!! Form looks good bro!!!

 

[ExtraMile]

I liked that form alot, great job!

Yeah bro much better than last time, I did some deads with 80kg in my room last night watching my form and then wore my belt on squats today and it helped loads, need more core work for sure though, its startin to hold me back. If I stay injury free I should have 3 plates per side by my 15th bday...


260lbs on friday for deads then


Jus took some measurements:

Quads 25 inch
Chest 44 inch
Biceps 14.5 inch
Forearm 13.25 inch
Calf 15 inch
Wrist 7 inch
Ankle 9.25 inch
Waist (around belly button) 37inch - lol @ my spare tire
Hips 36 inch
Neck 15 inch

 

[OneBreath]

That's damn good form. I just read Rippetoe's Starting Strength where he devotes about 20 pages to deadlift form. Ever since i've been meticulous about form and i've found myself watching other people in the gym and picking up little things that Rippetoe points out as bad or good. I'm turning into a form nazi!

 

[ExtraMile]

That's damn good form. I just read Rippetoe's Starting Strength where he devotes about 20 pages to deadlift form. Ever since i've been meticulous about form and i've found myself watching other people in the gym and picking up little things that Rippetoe points out as bad or good. I'm turning into a form nazi!

Ah thanks bro, not seen you around for a while, Ill have to video my squat + bench and pm the videos to you as Im not sure about my form on those...

Im getting this evaluation thing this week which I forgot the name of, its where some guy watches you squat with just your bodyweight and takes notes, they then writes it all up and shit and can tell you which bodyparts need work, which needs stretching for better flexibility, if any are holding back your weight by being weaker etc That should be interesting...

 

[Big_BK]

Well i have 2 possible workouts i was thinking of. Do you want to try and do an event day with stuff thats as closely simulated as you can get to strongman or do you want 3 gym days???

 

[ExtraMile]

Well i have 2 possible workouts i was thinking of. Do you want to try and do an event day with stuff thats as closely simulated as you can get to strongman or do you want 3 gym days???

Bro to be quite honest I really wana stick with what Im doing for a while, Im really enjoying it and its reasonably short and basic and heavy. Why what were these workouts you were thinkin of?