tyreguy Posted December 27, 2014 Author Report Share Posted December 27, 2014 1hour walk for cardio...More volume stuff consisting ofbw pullups 4 setsbb rows 60kg..7x10S/S with 10kg alternate bicep curls7x20..need some dbells as just using plates this is just maintenance more than anything else..bloody try 20kg plates and just get sore wrists..Lying weighted crunches 7x12 again have to go up to a 20kg plate.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted December 28, 2014 Author Report Share Posted December 28, 2014 ...Walk 1 hour..Back squat..warmed up with bar, 60-10, 80-10, 100-5x5Bb skull crushers. Bar..3x7..4x12... 40kg-5 30kg-10x6 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted December 30, 2014 Author Report Share Posted December 30, 2014 Back Squatbar-15 60-8 80-6 102.5-5x5Flat benchAll paused for 2secs60-10..3 sets80-7...2 setsHad to leave it at that my bench seat and barbell have issues taken it back to Elite should be sorted by Monday..they are going to try and sort some gear on loan just to tie me over..hopefully.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 3, 2015 Author Report Share Posted January 3, 2015 Couldnt wait for gear..so went to the gym..decided to kick off smolov jnr for squatsSquatBar- lots60-880-6105-6x6BenchBar-lots60-880-6100-5x3..100x4Cable flys..s/s..sit ups..5sets of 12Rope tri pulldowns..5 sets of 12Lat pull downs...5 sets of 12Alternate bicep curls 5 sets of 20Deadlift60-880-6100-4140-4x3 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 4, 2015 Author Report Share Posted January 4, 2015 Week 1 day 2Squat bar- 10 or 1560-880-4100-3112.5..5x5Legs were a bit tight from sat..need to foam roll more and stretch..Random accessoriesLat pull downs 130lbs..5x12Calf raises..3x20Db flat bench 27.5kg..5x12Hanging knee raises 2x12 (not enough).Jumped on scales today 102 kgshame on me gotta sort shit outhave a good day. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 6, 2015 Author Report Share Posted January 6, 2015 Went to the gym and just did squatBar-1560-880-4100-3120...8 set of 4..started running out of gas...the last 2 sets were really hard..cbf doing accessories so just stretched it out with foam rolls the legs actually feel better than monday so getting used to volume.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 8, 2015 Author Report Share Posted January 8, 2015 Ok so ive signed back up to the gym again..figured it's important to accessorise as well, im gonna keep my diet in check and grab some clen and lose some fat..edit wanted to get down to 80 but Ill lose too much strength.Back squat..warm up from 60- to 110127.5..10 set of 3Very hard up to about set 5, then it got a bit easier till set 8 this is when I almost ran out of gas. Im glad I got through week 1.Hit the gymAccesories..Machine flysBench 100x5 3sets..100x3Db alternate curlsLat pull downsDb shoulder press Reverse flys rear deltsKnee raisesAssisted pull upsFace pullsAll 3-5 sets..10-12 repsEnd. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 10, 2015 Author Report Share Posted January 10, 2015 Squatwarm ups107.5..6x6Flys and reverseRowslat puldownsflat benchsit upsfacepullsAlmost 2 hours. Body feelinggood so far bsck to work tomorrow having been on holiday for 2 weeks..Edit.. Sunday Afternoon 100x5 3 sets 100x1, 100x1..racked 130..felt it..admired it..dreamed about what I could one day do to it..quickly got scared of it...re racked it..that was it.. lynx 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 12, 2015 Author Report Share Posted January 12, 2015 This morning Squat Warmed up to working sets of 115-5..7 sets Warm down static stretches, and foam rolls. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 14, 2015 Author Report Share Posted January 14, 2015 Week 2 Day 3 of Smolov Junior Squat Warm ups 122.5..4x8 sets Went to the gym to do some accessories tricep pulldowns 3/4 stack 4x12 face pulls 3/4 stack 4x12 Upright rows 30kg 4x12 calf raises 3x20 2set of alternate bicep curls Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 16, 2015 Author Report Share Posted January 16, 2015 End of week 2Squat 60-880-4100-3120-2 130-3 10 sets ( Belt and kneesleeves) Had no breakfast this morning, just a coffee, slept in a bit, stayed up till midnight last night talking to my son bout this and that. Got to the part about rooting chicks, masturbating, hormones etc and then it went a bit quiet. Dropping him off to the airport this arvo flying back to Melbourne. Starting to feel a bit stronger in the legs, managed to get through 8 sets with rest only 2mins. Last 2 sets rest of about 31/2 minutes. Got through it, just a minor twinge on the inside of my left leg, put some rub on it, should be all good. Be good people, have a mean weekend. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 19, 2015 Author Report Share Posted January 19, 2015 started off week 3 Smol jnr. Squat 60-8 80-6 100-4 110 6reps 6 sets then went to gym Bench press flat 60-10 80-8 100-5 4 sets,  100-4 skull crushers 10kg on each side 3 sets of 10 bicep curls 10kg on each side 3 sets of 10 Lat pulldowns 115lbs..3 sets of 12 Machine flys 3x12 Leg press 2pps x4                4pps x6                 6pps x6                 7pps x6 Jumped straight into Smith machineSquat 120x4 2 sets Home. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 21, 2015 Author Report Share Posted January 21, 2015 Day 2 week 3 Smol Jnr Squat 60-8 80-6 100-4 117.5...7sets of 5 Just trying to keep shorter rests in between, sets to 2mins.Felt good this time around, no problemsFoam rolled before and after, stretched for about 10mins, then went to the gym. Flat Bench Press 60-10 80-8 100-5 4sets, 100-2, 100-1 to almost failure..was doing Machine flys on 41kg in between, I wouldn't call it super setting, because I was resting 3.5mins between sets Machine flys 41kg 4 sets of 10 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 23, 2015 Author Report Share Posted January 23, 2015 Day 3 week 3 Squat 60-8 80-6 100-4 125-4....8 sets, No accessories Definitley feel stronger in this area now, and I feel this short version has really helped things along quite nicely, to get through relatively injury free (except for tight tendons around top of knees). Looking forward to another challenge after I finish off this coming Monday. More to come....Peace. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 26, 2015 Author Report Share Posted January 26, 2015 Last day of squat..for smol jnrWeek 3 day 4Squat60-880-6100-4110-4120-4132.5..3reps 10 setsGonna have a couple of days offand then test new 1rmIll be happy with 170. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 27, 2015 Author Report Share Posted January 27, 2015 Went to the gym this morning Db (sitting) shoulder press 15kg 3 x12                                        17.5 3x12                                    25kg 3x10 Incline Bench         60-10 3 sets                               80-10 2 sets Reverse flys            51kg  3x10 Upright rows            35kg  4x10 Flat BB bench                60-10                                          80-6                                         100-2, Just about failed on the second rep, purposely left this set till the end just to see what I had left in the tank, bar was all sideways and shit but got it at the end. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 30, 2015 Author Report Share Posted January 30, 2015 It was quite hot yesterday after work, so i started off my workout with a cold beer,and a cig. Flat bench 60kg,,,,1/4 reps into full lockout 6 of each S/S with 10kg flys x12 Upright rows 40kg x 10 Lateral Side raises 10kg x20 Front Lateral raises 10kg x20 Military press 40kg x 10 5 sets of the above, with 2min rest between each set.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 30, 2015 Author Report Share Posted January 30, 2015 This morning i wanted to test 1rm on squat Got a 150 last time was hoping to do 170 this morning Bar- lots 60-8 80-6 100-4 120-2 140-1 160-1 (pb) had a 3min rest 170-0, Set up alright, felt good on the back, then going down, got the old wobbles,           in the back, so didn't feel right, couldn't recover and ended up bent over, just dropped it on the safetys and left it there, i will be having another crack soon. Peace. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 5, 2015 Author Report Share Posted February 5, 2015 Flat bench press this morning, just wanted to make sure bar came down to chest and full lockout.On set 2 there was I think 2 reps which were paused, then I was just a matter of exploding back up.Warm up60-1260-1280-880-8Working sets100-6100-6* 2 paused reps100-4100-4110-0 Arms fatigued now..and from here on these last sets were to failure.100-0 just negative90-0 just negative80-2 paused80-2 paused80-4 pausedI feel weaker than normal..but im of the idea now that if im gonna log anything in this section..im may as well start getting my head around the basics of powerlifting. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 10, 2015 Author Report Share Posted February 10, 2015 GymRode 5 mins on stationary bike Squat 60-10 60-10 80-4 100-5 x2 leg extensions 3 sets 10 Incline bench bar-lots 40-8 x2 60-8 x2 80-5 x4 60-8 all not paused just touch and go. Had a few days off squats while I figure out what im up too. Still need to do a 1rm test on this too. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 16, 2015 Author Report Share Posted February 16, 2015 Flat bench press.Really had my mind focused this morning.Nice strong coffee after breakfast. Had a PB I wanted badly.Warm up60-480-6wrist wraps100-2...2second negative..1sec paused, same for the rest of workout.105-1110-1115-1120-1 (pb) and paused, It did take 5 seconds to come back so im not sure if that would've counted in comp setting. Anyway jumped off the bench..and into a mighty fist pump Lol.Finished off with100-6110-2Cheers peeps!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 23, 2015 Author Report Share Posted February 23, 2015 Yesterday trained after work Squat Bar-lots 60-8 80-6 100-4 120-2 140-1 140-1 140-1 on singles RPE 8.5 Felt weaker than my normal weak This morning went to the gym Flat BB bench bar-lots 60-4 80-6 100-5 100-3 100-3 100-3 Db shoulder press 27.5kg-4 30kg-4 Been up since 3.00am this morning (NZ) drop off dad at airport went to gym cos I had a hour to spare. Quote Link to comment Share on other sites More sharing options...
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