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Big_BK
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I was just gonna suggest a 3day split of push, pull, legs or a push and pull day, leg day and an event-ish day.
My Training Journal
- Thread starter ExtraMile
- Start date
Looking good there Extramile!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
ah ty IW.
Today - Workout B
Squats:
Couldnt be bothered with warmups, someone had 3 45's per side in the smith squatted and someone else had the other two 45's on the bench so there wernt any left. I had to use the two 55's that the gym has.
70kg (155lbs) x 20
80kg (176lbs) x 15
90kg (198lbs) x 4 - didnt relise how heavy I was going, too short rest & too heavy for the 10 reps i wanted.
70kg x 15 - constant tension.
Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 15 - last two reps wernt full ROM as I was pretty much at failure
80lbas x 10
Standing Military
30kg x 15 warmup
45kg x 3 - two weeks in and already I had failed to maintain 5 reps adding 5lbs every week on military, Iv always had weak shoulder but damn but pissed me off.
42.5kg x 5
42.5kg x 5 - last rep took ages to complete
DB Rows:
Constant tension and 2 sec squeeze at the top.
17.5kg (38lbs) DB x 10 per side, x3 sets. Got harder every time my the last set I wasnt concentrating on using back anymore I had to just focus on pulling the damn thing up to actually get the last reps
Core:
Weighted Decline Situps x 11, 7
-supersetted with-
20kg Plate weighted Hypers x 12, 12
Hanging Leg Raise x 12
-supersetted with-
20kg Weighted Hypers x 12
(had to drop the weight a bit for the next round so last round went like this:
Hanging Knee Raise x 21
-supersetted with-
15kg weighted hypers x 12
Pulldowns:
3 sets of 8 with this shitty cable machine that dont tell you how much weight your using, it was 15 plate anyway...
(Did core instead of farmers because my grip isnt holding me back anymore, since I started DL'ing again my grip strength is catching up, only holds me back on RDL, core however is holding me back on squats, DL & RDL, was too busy in the gym to do farmers anyway)
SICK WORKOUT!
Today - Workout B
Squats:
Couldnt be bothered with warmups, someone had 3 45's per side in the smith squatted and someone else had the other two 45's on the bench so there wernt any left. I had to use the two 55's that the gym has.
70kg (155lbs) x 20
80kg (176lbs) x 15
90kg (198lbs) x 4 - didnt relise how heavy I was going, too short rest & too heavy for the 10 reps i wanted.
70kg x 15 - constant tension.
Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 15 - last two reps wernt full ROM as I was pretty much at failure
80lbas x 10
Standing Military
30kg x 15 warmup
45kg x 3 - two weeks in and already I had failed to maintain 5 reps adding 5lbs every week on military, Iv always had weak shoulder but damn but pissed me off.
42.5kg x 5
42.5kg x 5 - last rep took ages to complete
DB Rows:
Constant tension and 2 sec squeeze at the top.
17.5kg (38lbs) DB x 10 per side, x3 sets. Got harder every time my the last set I wasnt concentrating on using back anymore I had to just focus on pulling the damn thing up to actually get the last reps
Core:
Weighted Decline Situps x 11, 7
-supersetted with-
20kg Plate weighted Hypers x 12, 12
Hanging Leg Raise x 12
-supersetted with-
20kg Weighted Hypers x 12
(had to drop the weight a bit for the next round so last round went like this:
Hanging Knee Raise x 21
-supersetted with-
15kg weighted hypers x 12
Pulldowns:
3 sets of 8 with this shitty cable machine that dont tell you how much weight your using, it was 15 plate anyway...
(Did core instead of farmers because my grip isnt holding me back anymore, since I started DL'ing again my grip strength is catching up, only holds me back on RDL, core however is holding me back on squats, DL & RDL, was too busy in the gym to do farmers anyway)
SICK WORKOUT!
On the standing military, don't go to high on the warm-up reps, that wears you down, plus increasing 15kg just like that wasn't a good a idea, that's why you couldn't do all the reps.
OK, I think doing shoulder dislocators inbetween sets didnt help either, I thought it would loosen them up but maybe it weakened them.
So should I go:
30kg x 8
35kg x 5
40kg x 2-3
45kg x 5 ?
Fuck, Im so pissed off, that DL video I put up from last workout I just watched again and relised, I somehow forgot the 5kg plates from each side so that wasnt 253x5 it was actually 231x5. Fuck I thought I had my form sorted and had started to progress again. Im gonna build it form here though trying to keep that form, so next workout Ill do 240x5. Im dissapointed about that...
yes
about deads, form was great so in no time you will achieve your next goal
My next goal was 315x3 before my 15th bday, Im guessing I will have to pull 305x5 to get 315x3, so Im 75lbs away... not really close bro. lol.
OneBreath
Elite Mentor
Keep your head up. The dead weight will come. Also listen to saibot on the standing presses. Also are you locking out at the top? My shoulders feel like they are growing again since i've been doing nothing but standing barbell presses.
Here's the man rippetoe providing instruction. Note the lockout and squeeze at the top. Note the position of the bar in relation to the head at the top. It makes my shoulders and traps BURN!
Here's the man rippetoe providing instruction. Note the lockout and squeeze at the top. Note the position of the bar in relation to the head at the top. It makes my shoulders and traps BURN!
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