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Build up to oceania's


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Sheiko W8 D3

BW:81

squat (pause)

1 3 100

1 3 20

1 3 140

6 2 150, 152, 152, 155, 155, 160

bench 1 5 60

1 5 80

1 5 100

10 2 117

GHR 5 sets

Leg raise 4 x 10

Comments:

All done with the sheiko cycle. Im onto 5-3-1 now, which I'm hoping will be my last change of program for a while anyway. Ive plugged in the numbers and made some projections to the future, it looks like I wont be hitting the numbers I know I can do now for at least 3 months.... oh well. I'm hoping to push the assistance work hard for those three months with the Boring But Big (BBB) assistance scheme. That will Take me nearly to Christmas.

By increasing volume in the 60-80% range with small rest I'm hoping to put on a little size as well. With an unofficial goal of getting close to the 83kg weight class and being lean. The first month isnt too hardout although I'm looking to start pushing volume and weight a bit harder as I ajust to it.

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BW:80.5

3's week

Military Press (MP)

warm up sets

bar x 5, 5

25kg x5

Working sets

30kg x 3

35kg x 3

40kg x 3

singles

42.5kg

47.5kg

Assistance Work

MP

5 sets of 10 reps @ bar

Pull ups

10, 10, 5, 5, 5, 8, 7 (50)

Face Pulls

lightest weight 50, 50 (100)

1 x 10 leg raises

Comments:

45mins in and out 8) I kept the rest times down and sped through the workout. I might look at putting more assistance work in, maybe lower body, but will wait to see how the week goes first. Maybe a little too light on the Military but I'll stick to it.

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Deadlift

Warm-ups

60 x 5, 5

100 x 5

Working sets

120 x 3

145 x 3

160 x 3

Singles

170 x 1

180 x 1

Assistance

Sumo

90 x 10reps x 5sets

Hamstring Curls

24 x 10reps x 5sets

Leg Raise

5 x 10

Comments:

This was a pretty cool workout. I'm not used to it so its fun and exciting. After the working sets for Deadlifts, I just couldn't handle the idea of more so I switched to sumo to save the back. I think this is how I will roll from now on

With the hamstring curls, I had no idea what weight to use so just stuck with 24(lbs, kgs?)

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Fridays workout

Squat

warm ups

60 x 5

80 x 5

100 x 5

Working sets

110 x 3

130 x 3

145 x 3

singles

150

160

Assistance

High bar squat (no lockout)

5sets 10 reps @ 80kg

Ab rollout

5sets 10reos

GHR

5sets 7, 5, 5, 7, 7 (varying leg positions)

Comments:

As I am writing this my legs are still killing me from Fridays workout. Feels good! Just looking forward to next week, I'll be going 5+ so Kinda want to push those + sets. I will use a 1 rep calculator to check on rep pb's.

Here are my projections for the week

Mp: 35kg for 10

DL: 150kg for 8

BP: 100kg for 13

SQ: 135kg for 10

fingers crossed

I am looking forward to bench, a couple of weeks ago I hit 100kg for 12 (touch n' go) so looking for 13 I guess.

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BW: 79.5

Military Press

Warm-ups

20 x 10, 5

25 x 3

Working sets

30 x 5

35 x 5

35 x 10

Assistance

Military Press

2 x 10 @20kg

3 x 10 @22.5

Pullups

10, 10, 10, 10, 6, 4

Face pulls

14(lb/kg?) 40, 10, 10, 10, 10, 10, 10 (20sec rest)

Comments

The workout was much quicker and easier than last week. Probably because I spaced my pullups further appart for more rest, doing the last two sets after everything. when I can get 10s for each set I'll be squeezing it down to 4 sets for the 50 reps.

Body weight is down a kg I pegging on the fact that I've been off creatine for about 10 days now.

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Deadlift

Warm up:

60 x 5

60 x 10

100 x 3

Working sets

120 x 5

135 x 5

150 x 8

Assistance

5 sets 10 reps @ 90kg (sumo)

Hamstring curls 5 x 10 @ 24(lb/kg)

Ab roll outs: 5 x 10

Comments:

Good workout, feeling good about the volume, got a handle on it and looking to ramp it up next week by throwing in another assistance exercise each day. I'll take it slow and see how it goes.

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Bench Press

Warm ups

Bar x 20

60 x 5

Working sets

80 x 5

90 x 5

100 x 11

Assistance

Bench Press (pinkies on ring) 5sets x 10 reps @ 70kg

Croc rows 20, 15, 15 (50) @ 25kg

Face Pulls 50, 25, 25 @ 12lbs

Band pushdowns 55

Comments:

It was a shame not to get the 13 I was after, although I pushed hard which is what it’s about. I finished the workout and felt like I needed something extra so added the band pushdowns. They were good!

Also I was talking with the owner of the gym today, who said that we have some new equipment on the way. Bands, Power board? (thing that you can connect bands to) long ropes for front raises and a sled! Good conditioning work right there!

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  • 3 weeks later...

BW: 79.5

worked up to 42.5kg x 10 (56kg rep pb)

Then 5 x 10 @ 22.5kg short rest.

In between those I pushed out 5 sets of 10 chins, 100 tri pushdowns, and 30 bradford presses @ 20kg. shoulders were had it after this.

I did this as a fasted workouut and had no issues with endurance just 10g BCAAs and a double shot coffee. The way my time is at the moment I should be able to do both upper body days fasted for a bit of fat loss coming into summer. Nothing too crazy I will check to see if strengh levels drop off, if it is significant I'll add a small carb meal beforehand.

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Bench

Warm up: 60 x 5, 60 x 5, 70 x 3

Working sets: 80 x 3, 100 x3, 107 x 8

Assistance:

Close Grip BP: 5 x 10 @70

Croc Rows: 21, 10, 18, 12 (spread through the workout)

Band push downs x 50

Face pulls x 100

Comments: a quick midday workout. Pushed hard and got out of there. I hit the number I wanted for bench although it was pretty sloppy form. Everything else felt good! I’m thinking next cycle I’ll chuck in dips in place of band push downs.

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I'm getting slack at posting!

Friday I worked up to 5 reps at 150kg on the squat. My assistance work was plagued by injury with my knee which sucked. then the rest of my workout was put off. I decided to go home and have a cry.

Got in again on Sunday morning as Monday the gym is closed. 5 x coffee and 1mg nicotine to get the workout off to a good start.

I worked up to 10reps at 40kg Military Press. Piss weak. But pullups were awesome. 5 x 10 slow very controled reps. This could be partially due to body weight dropping. 78.5kg WTF thinking of droping more fat and id come in shreaded 74kg and compete there again....

I started Lean gains / IF approx 4 months ago and have lost probably 4kg fat without even trying. Lifts have not suffered but I havent made progress in that time. so all in all probably going foward.

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Deadlift (sumo)

Warm up

60 x 5

80 x 5

100 x 5

Working

120 x 5

140 x 5

157.5 x 8 (199kg 1rm)

Assistance

Sumo DL

5 sets x 10 reps @ 92.5

Ham curls

5 sets x 10 reps @ 30

Leg press (top pin, dead push)

5 sets of 10 reps @ 2pps, 3pps, 4pps 5pps, 6pps

Lying leg raise

3 sets

Comments:

Good workout today! My sumo deadlift really seems to be coming along, on the top set I probably had 2 or 3 left in me, which would have pushed estimated 1 rm over 200.

The leg press is an exercise I'm not too familiar with, so putting the pin to the top, I feel has really helped me keep tight and in the right position. It also helps you shift more weight. These were all done resting on the pin and pushing up and back (more like a deadlift)

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Bench press

Warm up

60 x 15

80 x 10

Working set

100 x 11

Assistance

Close grip bp

5 sets x 10 reps @ 70kg

Chins

Bw x Heaps

Croc row

1 set of 15 reps @ 30kg

Face pulls

14lbs/kg x 100

Barbell curls

5 x 10 @ 20kg lol

Comments

Decent workout today, pissed that I couldn't get in earlier but that's life. 100 x 11 was the sameasafew weeks ago, so no improvement there. Just gonna chill on bench for a bit and just hit the numbers and push harder on accessories for a bit.

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Squats

Warm up

Bar x 20

60 x 10

80 x 5

100 x 3

Working sets

110 x 5

125 x 5

142.5 x 5

Assistance

High bar squat

5 sets x 10 reps @ 82.5

Ghr

5 sets

Leg raise

3 sets x 15 (I think)

Comments

Not a lot in the tank today... I weighed in at a measley 78kg I'm looking to drop at least another kg of fat (summer is coming) so I'll expect to drops little more strength. Then looking to get them lean gains going.

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Military Press

Warm ups

20x5

22.5x5

27.5x4

Working sets

35x5

40x3

45x8

Assistance

Military Press: 5x10 @ 22.5 and 25

Lateral and rear side raise s/s with band push downs

7 or 8 sets of differing pull ups between 5 and 10 reps

Comments

Good workout today. I managed another one in the day which is sweet. MP is coming up slowly… It better because its piss weak. I’m hoping that this will eventually pay off on the bench press

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deadlift

175 x 3 on top set. Had a few in the tank

skipped most of my accessory stuff as I was stuffed from a big day. The all blacks came to our school for a game of ripper yesterday. 3hrs of exercise followed by the gym, followed by a 1hr walk home.I took today off.

spent the time at home and brought a pair of romaleos. Cant wait!

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Missed posting on Thursday so this is Thur and Fri

Bench Press

warm ups

20 x 20

60 x 5

80 x 5

Working sets

90 x 5

100 x 3

112.5 x 3

Assistance

5sets of 10reps @ 70-80

7 sets of pull ups between 531 bench

db row

5sets 10reps @ 27.5

seated over head triceps extensions with ezcurl bar

20kg and 30kg for reps unknown

Squat

Heaps of mobility stuff to start the session off

Warm up

60 x 5

80 x 5

100 x 5

112.5 x 5

Working sets

125 x 5

142.5 x 3

157.5 x 1

Assistance

1 set of high bar

2 sets of ham curls.

Comments:

Shocking. No strength and slowly going backwards on my squat. I just had the 531 week so I have a deload week now which is great as I can evaluate what is not working so well. Right now I think I'm pushing too hard on the deadlift day, so I'm stuffed for Friday. I will try swapping these around and see how that goes

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De-load week

Squat

Working sets

60 x 5

80 x 5

100 x 5

Accessory

Box squat parallel

80 x 10

90 x 5

100 x 5

120 x 5

Lying leg raise

15, 12, 10, 10, 10

GHR x 5sets

Comments

Good little workout. I’ve moved the order of the sessions during the week to hopefully get my squat back up. Also I’ve changed high bar squats to box squats as the knees have been playing up. I’ll do that for a few cycles to see If it fixes the problem. Also I started stretching.

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still cruzing on de-load week

bench s/s with pullups

60 x 5

80 x 5

90 x 5

Assistance

5 sets of 10 reps @ 70 - 77.5kg Bench

s/s with

5 sets of 10 reps @ 30kg croc rows

Skull Crushers

10, 15, 13 @ 30kg

Comments

Went a little harry hard core on the assistance workout today. I was feeling good so just went for it. Skull crushers are done on an incline bench going behind the head. feels good and cant wait till I'm repping 40kg.

I'm digging the swap around in my week as I have way more energy for the lifts that are dipping.

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De-load Deadlift

Warm - up

circuit style dynamic stretches/ hip mobility

Box squats

Working sets (not really) sumo DL

60 x 5

80 x 5

100 x 5

110 x 5

Assistance

5 sets of 10 reps @ 95

Hamstring curl x 5sets

a few leg raises

Comments

I was supposed to leg press off the pins but didnt feel like it. Knees are still feeling a little niggly, best not push it too hard. Just about to head it for an afternoon sesh.

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Deload MP press

Warm up: the bar

Working sets (did these with heels on plates)

22.5 x 5

25 x 5

27.5 x 5

Assistance

5s x 10r @ 25kg

8 sets of pull up / pull down

Lateral + rear flies

5 sets x 10 reps @ 5kg (lol)

Band pushdowns

Leg stretches

Comments:

Quick workout done and dusted. I managed to sneak away in the day, so did it fasted with BCAAs. The workout was pretty sweet, just kept the tempo high and sped through it. Just smashed back a pretty big lunch, which I’m happy with. I was thinking the other day how weak I am at MP and have decided its down to delts, so they will be my major attention on MP days.

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